BONES Calcium Vit D magnesium Vit k2

[yogabonnie]

I have decided definitely not to take Alendronate (fosomax) or any of the Bone "strengthening" prescriptions. That being said I am wondering if anyone out there saw an improvement in Dexa scan with the above mentioned vitamins. I am beginning weight lifting (tiny weights) and have always walked a lot. I am taking 1500 Cal. with Magnesium and Vit D plus 100 K2 daily. Thoughts? Advice? Anyone see improvements in bones? Thanks!

[MaryA_]

I would say you are doing all the right things, especially the low weight bearing exercise. I also decided not to do Fosomax ( ended up in hospital fora week with reaction from it. ) The whole ordeal was about a month to sort it all out

[jinasc]

Have you had your Vit D and Calcium levels checked?

[yogabonnie in reply to jinasc]

Have not had calcium levels checked (I don't think) but D is good. My Dexa scan shows osteoporosis.. but not terrible -2.6 so just the start. 12% chance of bone fracture in next 10 years which I read as 82% chance of NO bone fracture in next 10 years...!

[MaryA_ in reply to yogabonnie]

Yes think positive 😎

[jinasc in reply to yogabonnie]

I asked because I had a Dexa Scan, six months into GCA. HIgh doses of pred and both GP and Rheumy said - Dexa..........I did not even have to ask. - result - bones 97%.

Dexa scans every year until I got done to 10mg.

5 years down the line - remission - and they arranged final Dexa scan - bones still 97%.

Calcium - just took the calcichew without knowing any better.

One year later, I ran into a problem with left knee swelling up, it already had

osteo arthritis, so off to Rheumy and diagnosed with pseudo-gout, caused by you guessed it excess calcium, resulting in the formation of Calcium Crystals - dealt with successfully and no more pseudo gout or calcichew.

I lived and learned the hard way, there was no forum, except for Patient info and we were nearly all newbies...............that changed through 5 determined people who met another 20 and the result it..............three charities and three very useful forums, much more research and raised awareness.

The last was important as 94% of patients were women...................draw your own conclusion.

A press release issued August 2008 is available if anyone want it just send me a pm.

[shella]

My dexa scan showed osteoporosis but still not going to take bone strengthening stuff .... been on steroids for 4 years ....just adcal magnesium calcium and d..., not really made much difference but could be worst without! Going off to the sun def helped with back discomfort.....need to do more weight bearing exercise.....

interestingly my sister lives in hot climate and is a personal trainer and results of her dexa scan not good .... maybe it’s genetic??

[yogabonnie in reply to shella]

I think it is genetic. My mother had very bad osteoporosis but lived to 98 WITHOUT fracture! (although probably had vertebra fractures as she went from 5'5 to 5') (although I smoked etc in the olden days.. certainly a contributing factor!)

[PMRpro Ambassador in reply to yogabonnie]

Low bone density does NOT automatically mean broken bones. People with low bone density often don't break things, people with normal bone density do. A lot of the "thing" about bisphosphonates is due to superb marketing.

There are a lot of things to do to avoid fractures - and HeronNS is the expert on how to improve bone density without drugs. She went from -2.0 to -1.6 in a year with just diet and supplements and exercise.

[shella in reply to yogabonnie]

Def better in warm climate very happy to go walkies!!

[Klah]

According to Dexa scab my bone density improved by 3.5% in one year which I attribute to adding Vit D to my calcium regimen. Certainly doesn’t hurt😊

[Marie1479]

I had a HORRIBLE reaction to Fosamax. Vomiting and felt like I had the flu x1000! I spent New Years Day in bed. Incidentally I had my Dexa this AM. Yes on a Sunday morning! I am so curious what the outcome will be.

Can someone tell me about K2?

[yogabonnie in reply to Marie1479]

Hope Dexa is good!

[yogabonnie]

link.springer.com/article/1...

healthline.com/nutrition/vi...

found this. It says 180 mg. I am taking 100..might increase...

[Janll in reply to yogabonnie]

Very good article on Vit K2. Thanks 😉

[Hidden]

Hi yogabonnie,

I also have a t score of -2.6. I believe it means you are -2.6 standard deviations from the mean bone density of 30 year olds. You should have also gotten a Z score which compares you to your age group and will make you feel better about it all unless you are 30!

[PMRpro Ambassador in reply to Hidden]

Um - the z-score is a bit meaningless: if everyone else is in a disaster zone - so are you! Not that I support the indiscriminate use of drugs to boost bone density...

[Hidden]

Sorry, I just rechecked my t-score and it was -2.1 so I have the density of 78% of 30 year olds. I am 65 so I am happy about that. Right now I take something called bone up.

[Bethy]

Sadly It is a fact that as we get older we all loose bone density. I had to stop taking Alendronic acid, but improved my bone density with eating the right foods and exercising.

[ruthmunby in reply to Bethy]

What exercise did you do Bethy? Best wishes Ruth

[Bethy in reply to ruthmunby]

Aerobics and Pilates for balance and core strength. But I was on a low dose of steroids when I started; and that was also to help me lose weight,. Brisk walking also helps. Good luck Ruth x

[ruthmunby in reply to Bethy]

Hi Bethy. I’m in a walking club and was doing regular brisk hilly walks. Will get back to that when fully recovered from bad fall. My Pilates teacher good at giving alternative exercises to ones bad for OP. Thinking about skipping and more vigorous exercise but I’m a bit dubious as recent x ray showed stress fractures I didn’t know I had. Early New Years resolution. Get in touch with personal trainer fairly close to my part of London recommended by someone on the site a few months ago! Good Luck to you Bethyx

Ps have also been using collagen supplement as well as usual supplements. My nails seem stronger so hopefully bones are as well!

[Bethy in reply to ruthmunby]

You are doing all the right things Ruth. Yes there are quite a few Pilates exercise you can do sitting down. Perhaps skipping is a bit too vigorous having had stress fractures. I am a great believer in listening to your body, and doing little and often. Good luck x

[ruthmunby in reply to Bethy]

You too! X

[PMRpro Ambassador in reply to ruthmunby]

Where are your stress fractures? Are you on a bisphosphonate?

[ruthmunby in reply to PMRpro]

Stress fractures T4,8 and 12. Was on AA for 3 years but came off it as T score for spine improved from -3.8 to -3.5. GP suggested I consider going back on it after fall and x ray but I declined being aware of adverse research results about bisphosphenates

Ruth

[PMRpro Ambassador in reply to ruthmunby]

There is work on using bisphosphonates short term to heal stress fractures in athletes - but long term use leads to the atypical fractures which seem to be more likely if there are pre-existing stress fractures.

If it were me I'd want to speak to a real expert in spinal fractures. Not a GP.

[ruthmunby in reply to PMRpro]

I’m inclined to work on more targeted exercise, carry on with supplements started recently and have another dexa scan in 2 years. By then may have been more research and may press to see a consultant. A man in my walking club with OP saw a consultant as disappointed in rather poor dexa results after 6 years on bisphosphenates. He’s still on them and now consultant has put him on steroids as he has low testosterone. I know that is a factor in OP but hope steroids don’t add to his problem.Not sure what type of steroids.

Ruth

[PMRpro Ambassador in reply to ruthmunby]

Probably too embarrassed to say he's on testosterone - which is an anabolic steroid approved by the FDA for use as a replacement therapy. Not body building...

[ruthmunby in reply to PMRpro]

No, he’s not the body building type! Gay and in touch with his feminine side

[PMRpro Ambassador in reply to ruthmunby]

Wonder what testosterone supplementation will do there...

[DeeAldita]

Hi. I am in the exact same position as you and taking minerals and vitamins as I had violent reactions to the alendronic acid etc prescribed. Good luck!

[Ruadh]

Hi Yogabonnie - I reversed my osteoporosis with : Strontium CITRATE; Vit-K2; Vit-D3; Calcium Threonate; Magnesium.

You will need to add in the Strontium CITRATE. Please get the book by Lara Pizzorno, Your Bones. Excellent information.

Glad you have kicked the Bisphosphonate drugs out - dreadful side effects - and all the rest !

Keep up the exercise - all helps to strengthen bones. Go well -

[yogabonnie in reply to Ruadh]

THIS BOOK IS SO GOOD!!!!!! wow. YOUR BONES by Lara Pizzorno. I am buying a copy for my Doc who prescribes Fosomax!!!! He will read...I'm pretty sure!

[HeronNS in reply to yogabonnie]

I really liked that book too, in fact I have a copy in my Kobo. I don't like her emphasis on Pilates, there are so many different kinds of exercise which she doesn't mention or gives short shrift to, but otherwise I think the book is excellent, and so positive and encouraging!

[yogabonnie in reply to HeronNS]

I agree. I like Pilates..but noticed right away that that's HER exercise so she is all for it. I think Water.. when you hit the bottom of the pool..is good and she doesn't mention it.. and yoga CAN be pretty strenuous (not mine) but you are right. I love the information about the Meds. would NEVER take them now even if it were to be proven only 1/4 true!

[Ruadh in reply to HeronNS]

HeronNS - Glad you find 'Your Bones' excellent. A note on Pilates. The ground work exercises and breathing patterns are non-stressful to the body. Correct Breathing, good oxygen exchange. Exercises, limbering, stretching, focus on 'core' - particularly abdomen. Tendons, ligaments, spine. Care of the whole body without putting stress on any part. Many people have health problems that automatically excludes many types of exercises. Yes, there are many work-outs and up to the person to find the best one for their condition and comorbidities.

For myself. I love Pilates, but now, with spinal problems etc etc, I am precluded from much participation.

Be well. So glad you like the book.

[HeronNS in reply to Ruadh]

I wasn't meaning to criticize Pilates, just her emphasis on this exercise, even a particular kind, looks like promotion of a particular business which isn't good in a book like this.

[Ruadh in reply to HeronNS]

Yes - you will have a point. Always disappointing when one feels that a product, whatever, is being promoted. Could write and tell her - mebbe she does not realise how it comes over to the reader ?

[yogabonnie]

Thanks so much. Will do! Just ordered the book.

[yogabonnie]

Anyone ever use the vibration platform for bones?? I tried it several years ago at a club..and thought it was fun...but didn't stick with it. But perhaps??? ncbi.nlm.nih.gov/pmc/articl...

[PMRpro Ambassador in reply to yogabonnie]

There is considerable study evidence that the right sort used properly do increase muscle strength and stimulate bone to be formed as a result. One study was actually done in a residential home and it was felt they were a good add-on to help people who couldn't exercise well.

[HeronNS in reply to yogabonnie]

I noticed someone has opened a clinic near me offering vibration plate therapy. Although I think most of the concerns/contraindications have been addressed by those promoting the use of them, there are some conditions which warrant some caution if not outright avoidance.

osteopenia3.com/Body-vibrat...

If you want to try something free:

betterbones.com/exercise/si...

[Nessie87]

I thought I was ok, osteopenia. Then the end of January, I slipped on a wooden dance floor, simple fall just fell straight onto my bottom and fractured my hip! 58 years old.

Didn’t realise I’d done anything that serious then went home tried to go to bed but pain excruciating like electric shocks running through my hip. Don’t know how I did it, even Doctors couldn’t believe I’d gone all night in so much pain. I couldn’t even move to get into bed, just sat on edge through the night, didn’t sleep at all. Tried to get an ambulance next morning as realised that it wasn’t going to get better, they just said to get in a car! Waited hours the emergency ambulance kept getting diverted so eventually sent a non emergency ambulance, they had to summon a rapid response paramedic as they weren’t sure what I’d done. Only had entonox to get me to Hospital!

Osteopenia is more serious than we think.

I had to have a total hip replacement, a major operation, what with that and osteoarthritis in my knee and thumb joints, plus fibromyalgia and other health problems, I’m not sure when I’ll be able to return to work. Still in a lot of pain from the operation, as I’m very slim and muscles not very strong!

Help!