Calcium and Vitamin D for bone density

Be careful of the Zumba unless it is aimed at the “older” practitioners. Regular Zumba can be extremely hard or knees and ankles, as well as spine twisting and risk of tripping yourself up. I’m doing a class now that is more “line dancing” in its approach. The steps and sequence are reviewed before actually doing the dance, and there are not so many confusing step changes. You still get a good, sweaty workout with gentle impact on your bones. But this approach is just so much safer.

@jmanj Thanks for the advice. The Zumba at my health club has many older people in it, particularly the morning class, and they always tell everyone to modify as necessary to accommodate their own limitations. They do that pretty much with with all classes except those rated for very experienced participants. I think I will try it when this leg has healed enough to allow me to. It’s still frequently very painful, always at least somewhat painful.
I am sure that the pool exercises and pool jogging are not as effective for bone strengthening but I think when I resume my membership I will start with them, just to do something active. I may try the elliptical and do upper body exercises at the gym too.
JK

@contentandwell
JK, if you are experiencing bone loss, it is important to have your Vit. D levels checked. You might call your doctor's office and have them put in an order for a 25- Hydroxy Vitamin D level.

@contentandwell Yes even though I live in SOCAL my D was low so Dr put me on 5000 units and now with the thinning of bones staying on it and taking more calcium

@hopeful33250 Thanks, Teresa. I have a PCP appointment on Monday so I may ask for that, but I am now taking calcium with vitamin D so now it’s probably fine.
JK

Hi @contentandwell
The amount added to a calcium supplement might not be enough if you are low on Vit. D (and if you are experiencing bone loss you very well might be low on D). I've been told by docs that you need more than what is added to a calcium supplement. When you have your Vit. D level checked I'd be interested in knowing what the level is. At the lowest, mine was 17 and after taking 4,000 additional units per day (2,000 a.m. and 2,000 p.m.) I'm up to 30. Still not as high as it could be but much better.

I was taking 500 of Vit D but my levels where low. I increased to 2000 a day and now my levels are back to normal. The Vit D in calcium supplement was not enough for me.

@hopeful33250 Thanks Teresa. I will definitely bring that up with my PCP. This could be a somewhat contentious appointment so I hope to get everything in that I want. I’d better make a list.
JK

Hi Theresa,
Vit D @ 30, take calcium 1200 daily. Osteoporosis due to 6 years on anastrazole for breast cancer. Prolia added 2 yrs. ago. Now intermittent severe pain in arms, wrists, hands. thigh and hip pain. Continuing calcium 1200 mg daily and Vit. D. Added glucosamine chondroitin and have had some relief. Also taking a break from anastrazole which is now recommended to take for 7-10 years. Do you have any info on organic calcium and Vit K2 for getting calcium into your bones?

Hello @kahli and @contentandwell,

I don't know much about organic calcium. I also have experienced a lot of bone pain from osteopenia.

Here is a link to an article from the National Institute of Health about Vit K2 helping to prevent fractures,

Here is the first paragraph of the article,

"Vitamin K may play an important role in the prevention of fractures in postmenopausal women with osteoporosis. Menatetrenone is the brand name of a synthetic vitamin K2 that is chemically identical to menaquinone-4. The present review study aimed to clarify the effect of menatetrenone on the skeleton in postmenopausal women with osteoporosis, by reviewing the results of randomized controlled trials (RCTs) in the literature. RCTs that investigated the effect of menatetrenone on bone mineral density (BMD), measured by dual-energy X-ray absorptiometry and fracture incidence in postmenopausal women with osteoporosis, were identified by a PubMed search for literature published in English. Eight studies met the criteria for RCTs. Small RCTs showed that menatetrenone monotherapy decreased serum undercarboxylated osteocalcin (ucOC) concentrations, modestly increased lumbar spine BMD, and reduced the incidence of fractures (mainly vertebral fracture), and that combined alendronate and menatetrenone therapy enhanced the decrease in serum ucOC concentrations and further increased femoral neck BMD. This review of the literature revealed positive evidence for the effects of menatetrenone monotherapy on fracture incidence in postmenopausal women with osteoporosis. Further studies are required to clarify the efficacy of menatetrenone in combination with bisphosphonates against fractures in postmenopausal women with osteoporosis."