1. < Osteoporosis & Bone Health

Has anyone improved bone density without meds?

Posted by naomid @naomid, Mar 21, 2023

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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windyshores | @windyshores | Oct 30, 2023

@cstucky I am glad you are feeling strong. One caution, perhaps to others: I have kept a chart of my DEXA's since 2001 and I look at trends over time, not from one DEXA to another, because they are all over the place if compared one to one. There are all kinds of factors affecting scores, including positioning. I was told a difference of -.5 or +.5 is significant. Maybe there are other opinions on this.

The other point is that for DEXA's higher than -3.0 I think it may be reasonable to try diet/supplements and exercise. But as the sufferer of several spinal fractures, I can attest to the fact that there are risks to that approach for more severe cases. That may or may not be obvious but wanted to say it anyway! Lucily @cstucky your scores were/are not severe.

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cstucky | @cstucky | Oct 30, 2023
In reply to @windyshores "@cstucky I am glad you are feeling strong. One caution, perhaps to others: I have kept..." + (show)
@windyshores

@cstucky I am glad you are feeling strong. One caution, perhaps to others: I have kept a chart of my DEXA's since 2001 and I look at trends over time, not from one DEXA to another, because they are all over the place if compared one to one. There are all kinds of factors affecting scores, including positioning. I was told a difference of -.5 or +.5 is significant. Maybe there are other opinions on this.

The other point is that for DEXA's higher than -3.0 I think it may be reasonable to try diet/supplements and exercise. But as the sufferer of several spinal fractures, I can attest to the fact that there are risks to that approach for more severe cases. That may or may not be obvious but wanted to say it anyway! Lucily @cstucky your scores were/are not severe.

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Thanks for the additional input. I guess I'm just very fortunate to not have DEXA numbers higher than -3.0. I wish you all the best on this shared journey.

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windyshores | @windyshores | Oct 31, 2023
In reply to @cstucky "Thanks for the additional input. I guess I'm just very fortunate to not have DEXA numbers..." + (show)
@cstucky

Thanks for the additional input. I guess I'm just very fortunate to not have DEXA numbers higher than -3.0. I wish you all the best on this shared journey.

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@cstucky I assume from context that your numbers are higher than -3.0!! Since it is a negative number 🙂 Glad for you! Good luck with efforts to maintain or even improve.

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cstucky | @cstucky | Oct 31, 2023
In reply to @windyshores "@cstucky I assume from context that your numbers are higher than -3.0!! Since it is a..." + (show)
@windyshores

@cstucky I assume from context that your numbers are higher than -3.0!! Since it is a negative number 🙂 Glad for you! Good luck with efforts to maintain or even improve.

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Hi--since I'm math compromised, HA, I find the negative numbers very confusing. I went from a -2.9 to a -2.6...I appreciate the clarification.

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kathyiams | @kathyiams | Nov 1, 2023

They want to do infusions on me because of osteoporosis, but now I'm on the start of heart disease, and I heard the infusions would complicate with my heart. Any advice?

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melia7 | @melia7 | Nov 1, 2023
In reply to @cstucky "In Oct. 2022, after not having a bone density test in 9 years (I shouldn't have..." + (show)
@cstucky

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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your experience is encouraging. Could you please write how much weight you are lifting in gym?

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melia7 | @melia7 | Nov 1, 2023
In reply to @again "An easy way to improve bone is to jump up and down 10-20 times on a..." + (show)
@again

An easy way to improve bone is to jump up and down 10-20 times on a hard surface every day (modify how hard you jump depending on what stage of osteoporosis you have. I read a study that they tried this on people with advanced osteoporosis and within a few months they had improved bone density. Obviously, be careful, and hold onto something when you do it so you don't fall. It's sort of a quick version of walking every day, as the pounding tells your body to add bone mass. Also, be sure to take all the right minerals and vitamin K regularly.

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Are you sure that you are not destroying your knees by this king of jumping?

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again | @again | Nov 1, 2023

I don't jump that hard, and I let my heals hit first (which provides the pounding). 10-20 jumps hardly compares to just walking around.

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ans | @ans | Nov 2, 2023
In reply to @again "I don't jump that hard, and I let my heals hit first (which provides the pounding)...." + (show)
@again

I don't jump that hard, and I let my heals hit first (which provides the pounding). 10-20 jumps hardly compares to just walking around.

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I am encouraged to hear this. It seems that all the experts I’ve listened to have said to not do jumping , however before hearing that specifically I was doing a bit of that , and skipping . Jumping maybe 10x at a rip and skipping maybe across a distance of say 30- 40 ft. I didn’t pound it , but did it. And then I started hearing all these precautions and really wonder. I can understand why they might tell people this in general not knowing anyone individually, their circumstances and don’t want people to go wild doing these activities ….. and I’ve quit doing that , but still wonder. I plan to dig into this a bit with some in the know to get a more nuanced answer.

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