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Has anyone improved bone density without meds?
Osteoporosis & Bone Health | Last Active: Nov 25, 2023 | Replies (487)Comment receiving replies
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!
Replies to "In Oct. 2022, after not having a bone density test in 9 years (I shouldn't have..."
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
@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/
your experience is encouraging. Could you please write how much weight you are lifting in gym?
Can you share with us what type of weightlifting machines you use. I’d like to use weightlifting techniques to increase my bone density but I have seven fractured vertebrae and I have to be very careful about what I do
Did you have a physical therapist coach you on how much weight, how many repetitions and the type of machine that you use?
Thank you for sharing your experience. I have read stories about the side effects from so many different women and I started walking about 3 miles and I bought a vibration plate.
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I’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?