Hi, I am 70 years old, turning 71 in June. I have been taking Synthroid for 36 years, currently 62.5 mcg. My recent Bone Density results were as follows:
FINDINGS:
Region sampled: f Lumbar Spine The bone mineral density: 0.758 gm/cm 2 aq. Percentage of young normal mean: 72%. T-Score(Standard Deviation from Expected Peak Value): -2.6. Percentage of age-matched mean: 94%. Z-Score(Standard Deviation Age and Sex Matched): -0.5.
Region sampled: f Left Hip The bone mineral density: 0.562 gm/cm 2 aq. Percentage of young normal mean: 66%. T-Score (Standard Deviation Young Adult): -2.6. Percentage age-matched mean: 87% Z-Score (Standard Deviation Age Matched): -0.8.
My GP's message was "attached is your bone density results, please call to schedule medication". I do not want to start with medication.
I walk 4 days a week, about 4 brisk miles and run 3 days a week for 4 miles. I have not been resistance exercising, weight training or stretching and flexibility, all of which I need to come up with a plan to incorporate in my daily routines.
I am at a loss of what supplements to add, I have read so much, my brain feels like mush. I do take calcium citrate 650mg, D3 75mcg, Centrum Daily Vitamin, Turmeric 1,000mg and CoQ10, 100mg. It took me one month to post, I've been struggling but also researching/reading.
I read to add K2-MK7?, Boron, Collagen Peptides, etc etc etc. Can't decide if I should discuss with my GP, go to a Rheumatologist or ?????
Thanks for any suggestions!
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Run2b
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I understand completely. My numbers are far worse and I am 60 years old. Your walking is awesome and your numbers aren’t that bad. I watched a webinar and the lady said we shouldn’t be mad at the doctors they are offering all that they know or have to offer.
She is a physical therapist who treats her own osteoporosis and she does the vibration plate and strength training.
I never liked the idea of the big weight machines at the gym but my diagnosis was in February and I joined the gym a month ago. I started off pretty light just establishing a routine. Now I am using bigger and heavier machines to my surprise.
I thought of doing osteo strong but the location is far. Now I go to the gym 1-2 x per day. The second is for my relaxing time like on the bike.
Your walking is amazing and your numbers are really good . You could incorporate 1 or 2 lb hand weights to walking and some walkers wear a weighted vest which I was planning the weights or weighted vest but . . . I ended up with sore feet from walking. I read an article about that the gym machines are easier on joints.
Now I am working myself harder at the gym and my feet don’t hurt as much.
Your situation is sooo much better than most of us and your walking is phenomenal.
I think the problem for you might be that you have the wrong doctor or he really does believe in the medicine.
Technically we all here are better off with medicines if the medicines didn’t carry side effects that are terrible. My dr said how will you know if you will have side effects unless you try. But if you try your teeth can fall out which can happen and has happened to people in this group. The medicine is fine until we get a bad problem from it and then well it can be very bad.
I am personally trying to do strength training 1-2 x per day and the strontium citrate 1-2 x per day plus other supplements. I thought I would try this for 1-2 years and then repeat dexa. I am considering the medicine of 5 mgs every third day like in India .
P S when I learned of my OP in February,
the best advice I got is from my 86 year old friend who has it and is happily on Prolia. She said “ you have time to figure this out and you don’t have to rush.”
P S. I went back to my dr for blood work to see if there was a secondary cause and there is not. So I’ve done two appointments at the endocrinologist and one appt before that with general dr. And the one dexa. And I’ve hit pause on the appointments but go to the gym 1-2 x per day.
Personally it seems your walking is plenty and that you are doing awesome. Many of us would be thrilled to have your numbers- really 🙂
Hi! Thank you for the reply. I had my first Bone Density at 54 years old, I was at a health fair and they did some test that showed low bone density, so had a Bone Density, results -1.9 spine and -1.4 neck femoral, I read some and decided to start running to help my bones and have been running every since (3 days wk) plus a lot of walking. I went to an Osteoporosis Specialist when I was 60 and he did a lot of lab work after Bone Density Test and said it was consistent with Osteopenia with a relatively low risk for fracture, no RX, to continue diet of 1000-1500 mg calcium daily and continue current level Vitamin D supplementation and repeat bone density in 2 years. Well, we moved and I unfortunately could not go back to him. So fast forward to my numbers today.
Your gym workouts sound very beneficial. How did you figure out what to do at the gym? I am going to wait till my next Bone Density test before considering medication. I will talk to my GP and review supplements and exercise ideas.
I want to start yoga (dislike Yoga but maybe I am more open minded now), weight lifting and/or bands, stregthening exercises.
I rode my bike 18 miles this morning, I had a bad bike fall 5 months ago, I was in a group riding 18mph and came to a corner, saw FedEx truck, hit my brakes very hard, went down very hard and fractured my olecranon (pointy end of the elbow), surgery and pretty much recovered, so trying to regain my endurance.
K2-MK7 is on the top of my list to find a good brand. And, continuing to research what other supplements to add along with balance, strength and resistance training.
I got the life extension brand of k2-k7 but many say don’t take k7 bc it causes anxiety.
I also have the k2 mk4 which possibly is not as good for bones but less a problem for anxiety . Idk I use both and alternate.
There is a trainer I talk to once a week at the gym . They have unlimited one in ones at planet fitness.
I learned now though I should only be strength training every other day.
I do the elliptical and recumbent bike and glider. I am up to 15 minutes on elliptical and 30 minutes on either glider or bike.
The glider or bike is in afternoon or evening to Relax.
I do one of those the morning too. But also do elliptical and weight machines. I am learning it is about pushing yourself to 8 or 10 repetitions of heavy weight.
Your Z-Scores are where you sit against an aged/sex-matched population.
If you look at the below chart, you can see your deviation from the mean would be 34% with a Z-score of -1.0. Your -0.5 Z-Score is 19% from the mean, and your score of -0.8 is 29% from the mean. These scores are not too bad in my opinion and don't even put you near the bottom 10% for your age.
welcome. This whole osteoporosis thing is so overwhelming, isnt it? I am 70. Diagnosed with it in dec of last year. Of the 3 areas tested, my femoral head result was the worst at -2.6 while the other 2 were still in osteopenia range. Right away i was referred to a rheumatologist who wanted to start me on Fosamax I feel that my numbers arent that bad thst i need meds. After MUCH reading, i have decided to try the non rx route for another 2 yrs until my next dexa scan I am sooo afraid of side effects which can be awful plus it seems with many treatments … once you start theres no turning back I take Vit D, Calcium, Vit C , Tumeric and ive added Vit K2 which supposedly directs the calcium in to the bone I walk 3-4 mi daily and have started using resistance bands and light weights Good luck Only you can decide whats best for you
Hi, Thank you. Yes, very overwhelming. I bought the book Exercises for Bone Strength. I am reading everything I can regarding exercises as well as supplements. I do the best in a class where someone tells me exactly what to do, how to do it and how many to do. The community I live in has a lot of exercise classes, so I am trying to figure out the best classes for me. The classes are $7 per class which isn't awful, maybe once I get started I can do more on my own.
Your z-scores show that your bone density is completely normal for your age, and your t-scores show that you're only just within the osteoporosis range. Unless you've had any fragility fractures, I would be really happy with those results and would question why your doctor believes you need medication. Do you have a FRAX (fracture risk) score (for example, 10% risk of fracture in the next 10 years)?
It would definitely be worth adding K2-MK7, as this helps direct calcium to the bones. The other mineral the bones need, apart from calcium, is magnesium. I get both calcium and magnesium from diet, but if you're taking a calcium supplement, it's almost certainly a good idea to take magnesium too, to keep the two in balance.
yes, calcium and magnesium are basic building blocks of cells. They are also similar ions-both ++, which means they can easily be interchanged in chemical reactions, uptake. So, if you are taking a large dose of magnesium at the same time as your calcium, the magnesium absorption will compete with the calcium absorption.
Hi, thought my scores needed further consult with my doctor and not just jump to medication. I also think labs should be ordered by my GP.
I will ask my GP about FRAX scores and see if she can tell me.
Yes, from what I have read K2-MK7 is good to take. Any brand better than another? I will calculate my magnesium from my diet and the other supplements I am taking to see if it is enough, thanks for the info on magnesium!
My email it said you wanted help with coQ10. But i don't see that question in your post. Anyways....My husband takes co q 10 and i started reading about it and read that it is good for the bones so i started taking it. I have done so much research like you. For me i think it is a combinations of a bunch of things that helped me gain bone density. anytime i learn that something is good for my bones i add it to my diet. Example: prunes, pomagranite( i use powder)a lot of greens, tomatoes, avocados. Canned salmon with bones in. I try to stay away from foods that are processed (foods that come in a box or bag) They are usually high in sodium and are not nutrient dense. I really think my "Alive" brand calcium has just what i need in it. But it has a lot of D3 so you wouldnt want to take more d and if you get a lot of calcium from food you would take less then the 4 pills that give 1300 mg of plant based calcium.
Sounds like you are in great shape! Better then me! I would keep trying with your diet and keep up your excercise and hopefully you can hold off on the medication but I know sometimes people do everything right and it still gets worse. But others seem to be able to help themselves naturally. It is so much work! Hang in there!
Hi, not sure where it is showing I wanted help with Q10. I had an eye stroke 1 1/2 years ago and my cardiologist recommended Q10 with the low dose statin I take every other day.
I did read about prunes and have them on my list to add. Thank you for mentioning prunes. Pomegranate is new info, I will read about that. My diet is pretty clean, very little if any processed foods. Lucky for me, my husband loves to cook! I will look at Alive brand calcium, I do get a lot from unsweetened almond milk, yogurt, etc and adding up what I get from food, I take 650mg calcium citrate but will be looking at the Alive brand calcium and cut back on the D3 that I am taking. Yes, so much work and maintaining naturally is my goal. Thanks!
You may want to consult a Naturopath about your diet/exercise etc. I did this a few weeks ago, and was pleased that he reviewed lifestyle, daily habits and suggested a few supplements. He mentioned patients he'd worked with who did not get positive results from meds. Every person is unique and needs to find what works best for her.
Some Chinese Herbs are indicated for increasing bone density. This would require a consultation w/ an acupuncturist/herbalist who has studied this area.
Good luck! NPs consider the whole person, and believe many concerns can be addressed by lifestlye changes. I agree, though at times an RX may be needed.
There are 2 general categories of osteoporosis/osteopenia: primary (age-related) and secondary (related to medical conditions and medications). And, in any person, it is often a combination of both primary and secondary.
My educated guess is that you have a combination of both. Secondary (or the combination) would suggest that a specialist, if available, is better option that your GP.
Your fracture risk should be a major determinant of medication. But, only in drug company commercials do you see people skipping across meadows saying give me meds. We take them because they are much better than the consequences of not taking them. (In the case of osteoporosis, those consequences can be a life-altering or life-ending fracture.)
Diet and exercise are a part of a healthy regime that we should all be following. Supplements fill a gap between what is needed by the body and what is currently coming from food sources. They are not a "magic bullet"
Hi, thank you for the response and information. I am leaning toward a specialist and will request my fracture risk as well as labs that have not been done for many, many years. Trying to determine any supplements I am missing as well as dosage. Also, setting up my exercise program to go with my walking/running/biking. Lots to learn.
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