Weight lifting - bone scans improved in one year!

I am definitely doing alternatives and also seeking a 2nd opinion from a Duke endocrinology office and clinic soon.
I cannot handle that my only recourse is to take a daily injection with horrible side effects. I don't see any end in sight if you have to start taking another medication after the 2 years and also the fact that my insurance doesn't cover it.
I am rebounding, doing weights at the gym 3 times a week, doing a vibration plate and taking a plant based calcium supplement, and a collegen powder in my morning coffee. I need to try this first!

Thank you for sharing. I'm trying to do the same. It is encouraging!

Thank you for sharing! Can you tell us how much weight you are lifting and what program? What kind of exercises were the most effective the weights?

I’d be interested in you sharing the videos you like the best. I’ve followed many a weight lifting programs earlier in life; I now have to not only adjust for osteoporosis but also for cervical dystonia. I’ll be seeing a PT at the end of June to hopefully devise a program. I presently only use 3 lb weights plus resistance bands. I just don’t like feeling so weak - c/b due to meds, lack of sleep, or not enough exercise. Strange when I’ve been athletic up until my 50’s.

@pmhpesp5 Yes, I was absolutely shocked by my osteoporosis diagnosis, as I was under the impression that running/cardio and healthy eating were all I needed. I also didn't understand the profound impact of menopause on my body and the widespread changes it creates in many body systems. The information just wasn't widely shared until fairly recently. I've been using Heather Robertson's HR 3.0 12-week program and now a 2-week Fierce 3.0 program, which are free on YouTube. The 12-week program will build you up more slowly, and the Fierce program is at a higher fitness level. If an exercise is too hard at first, I'm careful to modify the weights or movement, while keeping the weight heavy enough to "lift to failure" with low repetitions. These programs include weight-lifting and body weight and are not specific to osteoporosis, but I really enjoy them, and I like working out in my own home. This morning I used 7.5kg and 10kg weights in my routine. I've listened to Dr. Stacy Sims interviews and read her information about fitness and menopause. She was the first medical professional I heard say that weights must be heavy to have an impact on bone, so women's light pastel dumbbells have to go. Hearing that flipped a switch for me. She has a new weight-lifting program online that can be purchased and is specific to menopausal women. I haven't tried it yet, but it looks worth checking out, especially if you want weight-lifting guidance. https://www.haileyhappensfitness.com/workout-plans/power-happens

That is great news. How much weight are you using? Curious as there is a balance between challenging your muscles and protecting your spine and you seem to have found it!

@lauratys Just saw your further comments! Thx!

Hi What are the brands for the collegen and the plant based calcium? Calcium citrate? Or?

Anyone taking goat milk as a replacement for cows milk?

@vga Thank you so much! Such a nonwealth of information. I definitely will check it out and dig into my weights bag to build up to heavier weights. Yes, menopause was a zinger, but was hoping to normalize afterwards. I loved to run, but had to give it up. Still active but not to the degree I want (I’m a little too competitive with myself). Good luck with your programs.

@coopermom hi I was also just diagnosed with osteoporosis. Trying to learn as much as I can before I start any pharmaceutical decisions. But how a vibration plate can help ? Just curious