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Has anyone improved bone density without meds?
I have a very problematic dental history and will continue to need additional root canals and implants. I also have Sjogren's Syndrome and want to avoid any drugs that cause rheumatic symptoms. Other issues in my health history make all of the meds risky for me. That said, I work out almost daily, lift weights, maintain a healthy diet, take all the recommended supplements, and get most of my calcium nutritionally. My endocrinologist wants me to take an infusion/injectable drug. I dread the side-effects, yet I'm afraid of fracturing, which hasn't happened over the many years I have had osteoporosis. That said, my numbers are getting worse (-3.2 spine, -3.1 hip). I need to do something more than I've been doing, and am at a loss. I need hope and solutions I can be at peace with. Thanks for any comments or suggestions!
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You do so many things right.
Could there be something that hasn't been looked at contributing to the decline?
Vitamin K2 (both MK4 and MK7 version) available at Life Extension and D3 are both needed along with >1200mg calcium. I also eat prunes daily and follow the low oxalate diet as many foods we eat are loaded with oxalates (spinach is one) which stop the calcium from getting to our bones. If you look online for low oxalate foods, you should find several websites that list the oxalate content in foods. The one I like is from St. Josephs's Healthcare Hamilton. chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.stjoes.ca/patients-visitors/patient-education/patient-education-k-o/pd-9447-oxalate-in-food.pdf but there are several others.
The National Institutes of Health (nih) also did a study on a form of collagen called Fortibone and how it increases bone density after comparing dexa scans on individuals after being on it for 4 years. I am not getting paid for promoting Fortibone but I take it daily (Native Path Bone Health Collagen). It also helps with joint pain.
I also take Magnesium (citrate and glycinate as too much citrate can cause stomach pains) which is also needed for osteoporosis, and B12.
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9 ReactionsWow I had no idea that spinach did that here I was trying to do everything to help like greens etc like spinach. I was aware of certain meds and vitamins doing this with calcium but reading this now I’m even more confused with combinations not only vitamins but with food too 😢😩
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1 ReactionWhere did you get your fortibone collagen I had no idea collagen was diff type ?
In Oct. 2022, after not having a bone density test in 9 years (I shouldn't have ignored this) my doc urged me to have the test. I hadn't been taking Vitamin D, but I assumed all would be well because I've always been active. However, four years ago I had a total knee replacement and another one two years ago--bad knees made it painful for me to walk for exercise so I'd taken up biking. I was shocked to get the results from the DEXA scan. I had osteoporosis! The doc prescribed Vitamin D and Fosomax. I was disheartened and worried--knowing the meds had side effects. I talked to my doc and told him I wanted to try and improve my numbers by increasing my walking and taking up weight lifting. I also began following this Mayo support group; I've learned so much and am so grateful for the opportunity. One year later--today--I got the results from my endeavor to increase my bone density without meds. In 2022, my lumbar t-score was -2.9; today it was -2.6; in 2022, my neck was -2.0, today it was -1.9; in 2022, my left hip was -1.3 and today it was -1.4. I'm happy to share this news as a heads-up to all, the knowledge that walking and weight lifting can improve our bone density. I walk almost daily, trying to get in at least 1.5 miles, but often it's more like 3-5 miles. I weight lift at the gym 2-3 times a week for an hour at a time. I also love cycling and often ride 20 miles. I am going to be 76 next week and the improved bone density numbers I received are the best present ever. Thanks for a year's worth of education and support, Mayo group. I'll continue to follow and learn. My best to all of you. We are in this together!
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20 ReactionsI’m glad you reported your results. This gives me hope. My plans are similar to yours. Try for 2 years to improve my scores without drugs then reevaluate. Is vitamin d the only vitamin/mineral you added? My FMD has me taking way a “bone building cocktail”. And did you take additional calcium?
May I suggest that Vitamin D should always be taken in conjunction with vitamin K….specifically K3 and D2. Research the companies for the most reliable brands. I use Pure Encapsulations which I get online directly from the company (they do not authorize any third party sellers like Amazon).
I don’t take calcium but I do eat a lot of leafy greens and happen to like milk and yogurt. I also walk daily…at least 2miles…jog a little in spurts… and attend 3 senior exercise classes a week. I refuse to take any medications. My last dexa scores did drop slightly but haven’t worsened over the years since my first dexascan so many years ago.
Also make sure you return to the same facility for your scans as these machines are all different. I use the scores as a guide not as a definitive result.
I am 82 and have good balance which is one of the main goals of my gym classes. My 83 old gym instructor doesn’t want any of us falling.
So, exercise, diet, those 2 vitamins, good walking shoes, keeping active. Use some weights at home and please don’t sit for any long period of time. You can incorporate exercise and stretching in all you do. Don’t let inclement weather stop you. I happen to live in Florida (hate the humidity) but go out walking around 6:30 to beat the heat.
To paraphrase a song…Don’t let the old lady in….
FL Mary
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15 Reactions@cstucky, I think you'll appreciate the comments and discussion in this related discussion.
- Has anyone improved bone density without meds?
https://connect.mayoclinic.org/discussion/has-anyone-improved-bone-density-without-meds/
Yes, I only added Vit. D--and I didn't take additional calcium, but tried to focus on getting the 1200 suggested daily--not hard for me because I like yogurt, cheese and milk. I really think adding weight lifting was the key to improving my t-scores. I started one year ago. Good luck!
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1 ReactionThanks for the input, Mary. I'll do some research on the vitamins. The tech for my Dexa scan said this week it's vital to have the scans done on the same machine. I worked with a trainer when I started weight lifting one year ago and she stressed balance as well as strength-building. It's become a regular part of my exercise program. I also bought water-proof shoes and pants for rainy days. I found your post very inspirational and encouraging! Thanks!
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