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What supplements help Osteopenia, Osteoporosis?
Osteoporosis & Bone Health | Last Active: Oct 20 8:12am | Replies (175)Comment receiving replies
Hi Health matters, after having a Dexa scan my GP gave me the the prescription for once a month D3. (I am in New Zealand) He also put me on 3 months Fosamax. At the time I didn't want to take it but was a bit shell shocked and didn't know what else to do. I finished the 3 month course and stopped taking it and about the same time I had excruciating hip, thigh and knee pain on my right side, which is only just coming back to normal now eight weeks later. Multiple x-rays and ultrasound showed no reason for the pain, but I still suspect Fosamax. I am now on a journey of my own and plan to use diet, supplements and exercise rather than drugs. I wish that my GP's had told about all these other options. It is taking time to find out but I feel secure in my decision to follow the diet/ exercise route.
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I know how you feel I was shell shocked too. I have so much information. It might be overwhelming but once I got over the shock, I went into research mode. There is no order here, and some of it seems very technical but I just go through it, let it sink in for a moment, cross reference it all and seems to work.
To start:
GREAT information with Dr. Keith McCormick - he has been through it himself.
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https://www.mdpi.com/2072-6643/9/5/496#nutrients-09-00496-f002
FOS are Fructooligosaccharides. Foods high in FOS are onion chicory (one yogurt brand has this and chicory is also found in some coffees that add this) garlic, asparagus, leeks, jerusalem artichoke (careful if you plant it, it is invasive plant so it needs to be in a pot!).
Note, I just looked up the brand, it was Oikos, but it appears as of a month ago, they removed chicory from their yogurt.
The combination of soy-based diet (edamame, tofu...) , dried plum (prunes), FOS, significantly improved whole body & femoral BMD. See the article link above.
Then there is Calcium, vitamins D3, K2 (this is VERY important lot on the internet about it regarding bone), Magnesium (take 2 hours separate from Calcium, they compete for absorption in the intestine), Zinc, collagen, borate, copper... there are a few others.
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There is a better scan which incorporates the DEXA with a computer analysis. Gives you better info to determine if you should use anabolic (bone building) or the Fosamax type drugs (bone maintenance) Here is that link: https://onewelbeck.com/news/trabecular-bone-scoring/
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Bone marker tests and extensive/more info
https://food4healthybones.com/wp-content/uploads/2022/10/The-Importance-Of-Bone-Markers-With-Dr.-Keith-McCormick.pdf
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Squats, lunges, weighted walking (some say walking does nothing, others say 30 minutes each day at least 15 minute mile pace/work up to it IF possible and safely), dead lifts.
Again, be VERY careful, know what you are doing. There is a very safe way to work up to these intense exercises BABY STEPS is essential!! When you first begin, the baby steps approach will be as if the trainer is telling you to touch your nose with your fingertip, anyone can do that, right? But listen to the type of trainer that takes you SLOWLY and carefully with PROPER FORM, and even no weight at first or very slight squats or even assisted... the list goes on as the many ways to start carefully... too long to post it all here. YouTube has some very good videos about proper form for older persons or persons with fragile bones.
I am going to buy a weight belt, start with 2 pounds and work up to 10 in several months. I will wear this belt during waking hours and do my walks with it.
One can buy a weight vest too or make one, use a back pack and put a bag of rice/sand/water bottle or something of that sort in it. I am more concerned about my femur neck right now but I may add 2 pounds in a backpack too.
I hope you do well. Take care.