How much weight lifting is required to build bone?

I’d like the name of the multi-vitamin mineral supplement containing twice the RDA of magnesium. Thanks. Your article is so hopeful!
River Park😊

From what I’ve read, there are doctors who think it’s safe to stay on HRT for life. The problem w/ HRT was w/ synthetic hormones, now bioidentical HRT is available and considered safe. https://mitchellmed.com/synthetic-vs-bioidentical-hormone-replacement-therapy/

If I were going through menopause today, I would start bioidentical HRT immediately. My problem is that I’ve been post-menopausal for over 2 decades and I don’t want to start something that will cause another health problem. At the moment, I’m leaning towards trying a very low dose HRT but I haven’t decided yet. If anyone reading this started HRT more than 10 yrs after menopause, I would love to hear about your experience.

I have no idea what brand supplement was used in the study. My “magnesium” journey is, for lack of a better word, interesting. Around 2016, I was experiencing a lot of tingling in my extremities. My doctors offered nothing of value—didn’t know what was causing the tingling, had no recommendations or advice, and the tests that were run showed nothing. I did my own research and found that a magnesium deficiency can cause tingling and asked a doctor about this and the doctor did a blood test and my magnesium levels were normal so I decided not to take magnesium supplements. Eventually, I discovered that I had hypothyroidism, which can cause tingling along w/ a million other issues. Two yrs after being diagnosed w/ hypothyroidism, I had my 1st DEXA and was told I have osteoporosis. Approximately 2 yrs later, after being disappointed w/ the lack of info/help from my endocrinologist, I started doing my own research. That’s when I learned that blood work (labs) that show that your magnesium levels are in the normal range don’t mean that you don’t have a magnesium deficiency—you’d think this is something a doctor would tell a patient, especially when the patient specifically brought up a concern of potentially being magnesium deficient. During my research I’ve also discovered that many doctors believe pms might be “caused by” a magnesium deficiency—pre-menopause, I suffered from horrible pms ( https://www.biospherenutrition.co.nz/blogs/magnesium/magnesium-for-premenstrual-syndrome-pms ). Additionally, there is a link between magnesium deficiency and migraines. HELLO. I’ve had migraines since my teens. Fortunately, they aren’t that frequent. Of course, while doing my research, I learned that magnesium is necessary for bone health and through a couple of online osteoporosis groups, I discovered that many women diagnosed w/ osteoporosis add magnesium supplements so I bought a bottle of Spring Valley Magnesium Citrate and started taking 100 mg a day (24% of the RDA). I now take 200 mg of magnesium citrate a day (one in the afternoon, the other late at night) and I switched my calcium supplement to Jarrow’s BoneUp, which contains 166.7 mg of magnesium oxide per serving, so right now, I take 366.7 mg of magnesium per day.

Thanks so much for info. I had migraines since teenage until I retired at 60 y.o. My doctor finally said they sounded like let down migraines. I realized I was too obsessive and when I relaxed I had a migraine. My endocrinologist doesn’t say much and I feel in the dark. Good luck thanks so much..River Park

So would I(like the name of the multi-vitamin mineral supplement containing twice the RDA of magnesium.

I would like to see more information about HRT for ‘seniors’ a decade or 2 beyond menopause as well.

🙂 I’m 54 so technically I’m not a “senior” yet but I get your point.

I just found this https://www.themenopausecharity.org/2022/04/19/starting-or-continuing-hrt-many-years-after-your-menopause/ which states “ There is very little evidence regarding starting HRT for older women because this research has not been undertaken. However, most women who are otherwise fit and well do still gain benefits from taking HRT even if it has been more than 10 years since their menopause.”

And this, “ If you want to start HRT again, see another doctor if you have to, and explain your reasons for wanting to start taking it again. The NICE guidelines are clear (https://www.nice.org.uk / guidance/ng23) that women can continue to take HRT as long as the benefits outweigh the risks, and for most healthy women, this is for ever.”

@fearfracture, I started HRT at about 10-11 years out of menopause. I was about 63 at the time and had just finished my 2 year course of Forteo. I weighed all of my options for a follow up treatment, deciding that HRT offered the best opportunity for a more natural bone remodeling process. I decided to take whatever risks (and benefits!) were associated with it vs. the risk of more osteoporosis drugs (for now anyway). It is difficult to assess long-term safety since there are no studies to support that, just observational. In the 4ish years I've been on HRT, I've pretty much maintained my density. I'm a really "fast loser" so maintaining is pretty terrific for me. As you've mentioned, bioidentical is essential and an estradiol patch at the lowest dose of .025 is supposed to effective for protecting bone. Because it is a very low dose, I would think there is also a little less risk involved. If you have a uterus, you must take progesterone and make sure that it is bioidentical as well in the form of micronized progesterone, not synthetic progestin which is what most conventional doctors will prescribe as that is what you will get from the pharmacy and through insurance coverage. I'm not sure if micronized progesterone is even available through conventional pharmacies as I have to get it from a mail order compounding pharmacy. It is pure with no fillers (unlike the pharmaceutical which has peanut oil in it. why??) and the cost is pretty reasonable at about $35 a month.

I have an upcoming appt with Dr Felice Gersh to get a perspective from her on my protocol. I plan to discuss whether I should have some testing done at this point, like a uterine ultrasound, to make sure all is well. Also will discuss whether I should continue taking progesterone daily or begin cycling that which from what I understand is a safer regimen (though you have to contend with some monthly bleeding). I will also get her perspective on long term use. She's an integrative gynocologist/MD and has been at this a really long time. She's very well versed on the research and has her own observational experience over decades in practice prescribing HRT. I'll report back on what I learn from her.

Thank you so much for posting this. I really appreciate it. I can’t wait to hear what you learn during your next appointment.

sure thing. We're all in this together.