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Has anyone improved bone density without meds?

Osteoporosis & Bone Health | Last Active: 17 minutes ago | Replies (504)
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@sharon31

So far I am resisting alendronate( which is the UK first drug of choice) though I took it for 6 months.
I was also taking pure synergy bone renewal which is good, but for me caused overactive thyroid, so currently sticking to vit d, k2, magnesium glycinate and b vitamins. Also take hrt, quite a low level, all I can tolerate.

I have some improvement from September 2021 to April 2024. Dexa scan for spine improved from -4 to -3.6.
Other numbers also better and now in osteopenia range. I know spine not good but I have no problems, no pain, and I hope for more improvement though my protocol evolves so who knows what actually works, hence multi-pronged approach

I keep aware of posture, especially when bending forward, no curved spine, attend gym regularly, use machines, free weights, cable , dead bug, cat and cow on floor, not huge weights otherwise my wrist plays up.

Also diet, I make chicken soup, i have every day, protein important, veg, green veg ,oily fish.

I'm small boned, age 64.

I walk but not so fast, these days, I've walked fast for years but that didn't do the trick, I was never sporty.

Also they say get plenty of sleep, don't get stressed avoid processed food, alcohol, I follow this

Hope some of this helps and I welcome suggestions too

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Replies to "So far I am resisting alendronate( which is the UK first drug of choice) though I..."
Sue, Volunteer Mentor | @sueinmn | 2 days ago

Do you do any wight training? Even using light resistance can improve the benefits of walking, but you need guidance from a certified trainer or physiotherapist familiar with spinal osteoporosis.

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bevlevvancouverbc | @bevlevvancouverbc | 1 day ago

@sharon31
Hello - your gains are impressive and encouraging too.
I am resisting taking drugs too, at this time,
my doctors, of course, are strongly advocating
osteoporosis drugs for me. I also have bad numbers
for the spine.
As you say and are doing, focusing on exercize, vitamins, foods,
And not getting stressed.

If you can share, what kind of Vit K2 you are taking:
does it have the M-4 or M-7, and how did you arrive
at the dose.
Magnesium important: how did you decide on the type
and strength.

I am making a list of vitamins to take daily:
and wondering about adding Melatonin. If you have
time, there is interesting clinical studies on it
for bone health. what do you think about adding
it.

Notice your exercize routine: will try dead bug;
am motivated to find exercize for spine,
difficult muscles to build up, have you tried bird dog,
there is a variation of it standing, don't know if it's
as effective as the floor:
I've got a PT and will ask him for more on the spine.
Stuart McGilL on the web and has book: he is considered tops
in his field
and,
if only Dr Belinda Beck Liftmor program was available.
many PT I see don't even know about it.
thnks

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