A chat with the doctor's nurse and the diagnosis of of osteopenia. Osteopenia is the first stage before osteoporosis. Osteoporosis is when you break bones by falling.
I fall now and then but it's because of peroneal nerve entrapment. The peroneal nerve lifts my toes. Without its help I trip over microscopic roots or branches. I trip because I don't feel my toes failing to lift themselves. But there's no way of arguing the point with doctors. So now I start vitamin d and calcium. On top of the dozen of meds I'm already on.
Doctor Google says weight-bearing exercise is good for osteopenia. I have a treadmill and walk/run three times a week. I can set the incline to 15% grade. That definitely turns it into a weight-bearing exercise.
I've got a constant mild pain on the underside of both patellas. Is this related to osteopenia? My 40-year weightlifting history tells me a little pain is a good thing. It's only a problem if I need pain pills to be able to work out.
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kaypeeoh
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Vitamin K is essential to get calcium out of the bloodstream into the bones. If a person is deficient, which is common, the result is the double whammy of osteoporosis/osteopenia and hardening of the arteries. Research is conflicting as to whether it is vitamin K1 or K2 that counts. I take a supplement with both. More in my writing here:
Vitamins and Minerals for Bone Health and Reduced Risk of Cancer tinyurl.com/hya5dwd
Vitamin K: Unsung and Essential tinyurl.com/yd9l4j3q Details of the vitamins and minerals that improve bone strength, reduce fracture risk, prevent hardening of the arteries, improve cardiovascular outcomes, and reduce cancer risk.
What You Need to Know to Reduce Risk of Hip Fracture and Cardiovascular Disease tinyurl.com/y8o9jy8u A review of the foregoing + calcium deposits on teeth as a sign of trouble.
What dosage do you use for the silica and boran? Where do you source from? The article cites 3mg boran, but I am unsure about the silica. Do you also supplement calcium? I find I can't eat too much these days and fear I may not get enough calcium. With all the extra magnesium I take to control leg cramps while taking the B-1 I imagine the ratios are poor for me.
For silica I use Swanson brand bamboo extract which has got plenty of silica - 300 mg . For boron I use Swanson brand triple boron complex with 3 mg of boron. There is so much calcium in the typical diet that I find supplementation unnecessary - I've lately been getting calculus deposition on my teeth which says I get too much calcium.
For the maximum absorption, no more than 500 mg of calcium should be taken in a single dose. If you need more than 500 mg as a supplement, take the doses at least four hours apart. If you think you need a calcium supplement, ask your doctor or a dietitian to recommend one.
What happens if I take too much calcium?
Adults ages 19 through 50 should not get more than 2,500 mg calcium total per day (including food and supplements). Adults over age 50 should not exceed 2,000 mg total per day. Dietary calcium is considered safe, but too much calcium in the form of supplements might have some health risks. Too much calcium has the potential to increase the risk of kidney stones, constipation or even calcium buildup in your blood vessels, along with difficulty absorbing iron and zinc."
"A ratio between 2:1 and 3:1 of calcium to magnesium in the diet appears to be most beneficial for strong bones, Fouhy says: “Anything above or below that appears to harm bone health.”"
My husband and I take Vit D3 1000 iu+ K2 180mcg in the same sublingual tablet + Magnesium 550mg and Potassium 550mg ratio 1:1 - very wary of calcium supplements so we have 300ml whole milk iced coffee with our evening meal which provides us with and adequate intake combined with foods eaten. We both sleep like babies - ha ha
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