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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06111945cc | @06111945cc | Nov 2, 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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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?

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1 reply
windyshores | @windyshores | Nov 2, 2023
In reply to @kathyiams "They want to do infusions on me because of osteoporosis, but now I'm on the start..." + (show)
@kathyiams

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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@kathyiams what infusions are you referring to? Evenity (injected in the office) has a black box warning but in studies it didn't cause more cardiovascular problems than a placebo. People taking Evenity did have a very small number of cardiovascular events compared to Fosamax, but that could be because Fosamax has a positive effect, I read.

Prolia and Reclast are infused. Let us know which medication you are considering but are afraid of.

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1margot | @1margot | Nov 2, 2023
In reply to @ans "I am encouraged to hear this. It seems that all the experts I’ve listened to have..." + (show)
@ans

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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Yes, we hear, "Don't jump." But if a Whole Body Vibration Machine builds bones, wouldn't jumping build them? Jumping is bound to stimulate bones to grow, but if we're not used to jumping, we could lurch sideways or fall or land unevenly and fracture a vertebra or foot. It probably depends on what we're used to????
I do a ballet barre routine every day, with 42 jumps or so that are not super high. I'm not doing leaps anymore. I hang onto my barre to jump, mostly. I stay controlled and careful. Maybe we can work our way into exercises, including jumps, if we're willing to progress gradually and wisely. For the last two years, my osteoporosis DEXA score has stayed exactly the same. I use a WBV machine 2-3 times/week plus ballet and PT and walking/running daily.

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rola | @rola | Nov 2, 2023

This seems to be a gentle approach to impact exercise, but anyone with fracturing and back issues might want to see if it's right for you.

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rola | @rola | Nov 2, 2023

Lol, posting links does not always work for me, hope this does. 🥰

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cpd54 | @cpd54 | Nov 3, 2023

I just stumbled across this doctor, Doug Lucas on YouTube. This is his website… https://www.optimalbonehealth.com/ . I like his way of thinking. Maybe you can get some of your questions answered.

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cstucky | @cstucky | Nov 3, 2023
In reply to @06111945cc "This chart helped me." + (show)
@06111945cc

This chart helped me.

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Thanks so much for the chart. Very helpful!

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cstucky | @cstucky | Nov 3, 2023
In reply to @06111945cc "Can you share with us what type of weightlifting machines you use. I’d like to use..." + (show)
@06111945cc

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?

Jump to this post

I worked with a trainer for 8 sessions at our local YMCA--using all of the machines there--pretty much standard fare at most gyms. We started out with very light weights and I've worked up from there, the weight is varied depending on the machine. I also stretch daily and use hand-weights--nothing over 10 pounds.
The fractures seem to necessitate some kind of help with weight lifting. Wishing you luck as you venture forth.

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susyt | @susyt | Nov 5, 2023
In reply to @teb "I understand your fear of both taking meds that may cause side effects or facing the..." + (show)
@teb

I understand your fear of both taking meds that may cause side effects or facing the risk of possibly fracturing. Once receiving a diagnosis of osteoporosis, we all struggle with making these important decisions. Your story sounds somewhat similar to mine in that I did all the "right things"; exercised daily, lifted weights, stellar diet and I still lost bone. My density rapidly declined during menopause yet I was still determined to do it naturally and felt that if I just did more, I could gain it back. It was a big mistake as after diligently trying for 2 years to build back bone, my spine density decreased even further. I then knew I had to graciously accept that I needed medication and felt that the best option for me was Forteo as that could directly build back my spine. I too have some autoimmune issues and was afraid of the side effects of all of the medications but I handled Forteo just fine without any problems at all. I did gain back some of my spine but not enough to pull me out of osteoporosis. Had I gone on it immediately, my situation would be completely different. Once your bone is gone, it is very hard to gain it back. Even the meds can do just so much. Having gone through this experience, I would encourage you to try a medication and see how your body handles it. If you do have side effects, you can always try something else. Best to do it all, meds, diet and exercise, for the greatest possibility of building or at least, stabilizing your bones. Wishing you best of luck and health.

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After 5 years of Risedronate, my new doctor wants to put me on Prolia, because my lumbar spine degraded these past two years to -3.6. I asked him if it is good at targeting the spine. He said, "None of them target a specific area." It sounds from you post that Forteo might work better on the spine than other meds? I thought a doctor in the past told me some are better at certain areas than others. Thanks for any advice anyone might have from other doctors or pharmacists.

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2 replies
teb | @teb | Nov 5, 2023
In reply to @susyt "After 5 years of Risedronate, my new doctor wants to put me on Prolia, because my..." + (show)
@susyt

After 5 years of Risedronate, my new doctor wants to put me on Prolia, because my lumbar spine degraded these past two years to -3.6. I asked him if it is good at targeting the spine. He said, "None of them target a specific area." It sounds from you post that Forteo might work better on the spine than other meds? I thought a doctor in the past told me some are better at certain areas than others. Thanks for any advice anyone might have from other doctors or pharmacists.

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it is my understanding that Forteo does mostly target the spine. I'm not as familiar with Tymlos but since it's the same hormonal make up, I would imagine the same.

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