overwhelmed by so much (often conflicting) info on natural approaches

@swuelfing1 Thank you for posting this. I’ve been thinking about this topic too.

I heard an excellent show yesterday on the radio on Nutrition and Health where the experts discussed the use of supplements for a variety of health conditions. Osteoporosis came up in the discussion. The consensus was this. Start with one’s diet. Try to get as much vitamins and minerals as required from your diet. The viewpoint was not to start with supplements but rather start with your diet. And then for osteoporosis (and heart disease as they came up in the radio program) figure out the exercise you need.

I tried for about 8 years to manage my osteoporosis with diet and exercise. I continued to lose bone density and so finally decided to go with medication. I was on Fosamax for 5 years and along with keeping up with diet and exercise I did gain bone density. Unfortunately, that was somewhat “undone” when I needed to address cancer recurrence (endometrial cancer) through radiation therapy. I lost some bone density through pelvic radiation which the radiation oncologist warned me about. I had a fracture in the sacrum. So now, with the advice of my Mayo Clinic endocrinologist, I’m on Evenity for 12 months.

The information on so-called natural approaches is conflicting. I think the best I can do is to talk with my doctors, the nutritionist, and do my own research. Then make a decision on what works best for me. For me, completely avoiding the use of osteoporosis medications by trying to go all natural just didn’t work as evidenced by the sacral fracture.

Which way are you leaning?

Thanks for that! Definitely going natural for now since I only have osteopenia, so going to do everything I can and see what results I get for a few years.

The problem is omniscience. No one has it.
Lots of rabbit holes. Some well meaning, some mercenary.
So take one thing at a time. Question everything. (I know you have other things to do) Don't hold any conclusion with a tight fist.
Start with calcium that will lead to K2 and D3.
Once you decide, it settles into routine. Then you can adjust here and there at leisure.
If I were osteopenic, I'd look closely at the Estrodial Patch.
It is easier to retain bone density than it is to regain bone density.
Best wishes for your bones

I also completely understand the feeling of being overwhelmed - I research and find conflicting info but have decided to at least add vitamin d3 and k2. My confidence is undermined since I thought I was doing the right things all along with running and weights and still ended up here

Right!

sc, you were doing the right things.
The understanding of hormone replacement was disrupted by a misunderstanding of a long observational study.
D3, K2 are more recent discoveries . Of the many endocrinologist I've seen, not one has mentioned either.
But none has recently encouraged the 1200mg of calcium previously recommended. And those bottle of citrical have disappeared from their desks.
Who said don't breast-feed your babies, you'll lose your bones. Who even knew.
You couldn't have been expected to snag a Y chromoxome from your dad way back when. And if you had you'd be struggling with prostate cancer and it's an even bigger morass of conflicting science and opinion from every direction.
Osteoporosis is genetic.
bless your bones

I did not know there was ever a link with breastfeeding but I did find this info which now states:
“ As for breastfeeding, there was a time when researchers believed it was linked to osteoporosis later in life. But according to recent research, that’s no longer the case. “After reviewing a large number of studies, researchers now believe that breastfeeding may actually cause positive changes to bone density over a lifetime,” says Dr. Starr.”https://www.hss.edu/article_pregnancy-bone-density.asp#:~:text=“After%20reviewing%20a%20large%20number,a%20lifetime%2C”%20says%20Dr.

I agree with the opinion that genetics plays a large role.

@swuelfing1 My endocrinologist advised me to walk for a minimum of 60 minutes a day, get a minimum of 1200mg from food sources and take supplements of calcium (no more than 400 at one time and only with food such as during a meal) only when I do not meet that 1200 mg from food. I have been lifting weights for almost 30 years and continue to do that. I do take D3 (1000 units per day) which he agreed with. I am in the osteoporosis range and as I wrote earlier I had a sacral fracture from radiation therapy.

I do have genetic risk as my mother had severe osteoporosis. Estrogen or estradiol is not an option for me as my cancer (endometrial cancer) was estrogen positive.

What kind of exercise do you do? Do you like weightlifting? There are good weightlifting routines for osteoporosis. Fortunately, one of my favorites is the dead lift and that’s a good one for osteoporosis.

I would say to keep up on the bone density scans and discuss the osteopenia with your doctor during that annual physicals. Going “natural” for osteopenia sounds like a good plan.

I did reverse osteopenia without drugs. It takes concentrated effort and attention though. But that was years ago and I have gotten slack in my efforts.
Now I have osteoporosis. I am
working with a functional medicine doctor to manage it without medicine ( I’ve had 3 doctors tell me not to take the drugs, one of them being a orthopedic surgeon). I have a list of amounts of vitamins and minerals to get daily, as many as possible from diet.
What ever route you take, please take K2 in the form of MK7. It’s what keeps calcium from going to your arteries, put simplistically.

There are so many different natural no drug programs which offer conflicting advice. It’s overwhelming! I just was diagnosed a with osteoporosis (after being very close with osteopenia). I haven’t read one thing that convinces me to start the drugs.

I’m also following the concept that the Dexa is not accurate and that it doesn’t prove bone fragility. That said, I sure don’t want to risk fracture. I’m trying to avoid the twisting and bending which was part of my yoga routine for years.

I’ve started an online osteo exercise program, increasing my walking while wearing my weighted vest, and using a vibration plate.

As far as nutrition, I’m sorting out the programs and studies. What I’ve gotten so far is that getting nutrition through foods is best. Vitamin D from the sun. Natural sources for calcium not sources with added calcium like OJ. I take many supplements which maybe are not helping, or maybe my Tscore would have been worse without them. I don’t think the researchers know yet the exact nutritional needs to increase bone strength. It’s sure not pop a calcium pill, which is what most doctors tell you.

I’m interested in hearing success stories. Sending ❤️ to everyone.