Increasing bone density naturally after menopause

Posted by fotula @fotula, Tue, Jul 30 4:02pm

Does anyone have any suggestions on increasing bone density thru diet and not drugs at post menopause.

@fotula I just fractured a part of my femur. There is really nothing that can be done for it, it just has to heal on its own, but the doctor did suggest I take Vitamin D and Calcium. The recommended dose for D is 800 -1000 IU a day, and for Calcium, it is 1200 mg. I don't think that can hurt and it might help. I am a post-transplant patient and asked my transplant team if this is allowable for me and they said yes.
JK

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@contentandwell

@fotula I just fractured a part of my femur. There is really nothing that can be done for it, it just has to heal on its own, but the doctor did suggest I take Vitamin D and Calcium. The recommended dose for D is 800 -1000 IU a day, and for Calcium, it is 1200 mg. I don't think that can hurt and it might help. I am a post-transplant patient and asked my transplant team if this is allowable for me and they said yes.
JK

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@contentandwell Make sure you have the Vit D3 my Dr. has me on 5000 mg she felt that was sufficient for me I take calcium also

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@fotula– Welcome to Mayo Clinic Connect. I'm with you, I can't take any bone strengthening meds. Exercise, weight bearing exercises, walking will help. You also should take Calcium. There are some very good ones that are liquid calcium too. Have you had your vitamin D tested? When I did, I needed 3000mg extra.

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Good to know it is not my imagination about those bone strengthening medications. Wasn't worth it for me!!! Do take D3 and calcium as well as magnesium citrate. At 67 years of age now they pay attention!!! Think positive as stress is harmful on many levels.

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@parus– Of course it isn't your imagination. Excellent recommendation- magnesium citrate should be part of the calcium.

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@lioness

@contentandwell Make sure you have the Vit D3 my Dr. has me on 5000 mg she felt that was sufficient for me I take calcium also

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@lioness Thanks, Linda. I will make sure of that.
JK

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I just started taking a vitamin offered by Life Extension. It is called Bone Restore with K2. It was highly recommended. It contains 3 different types of calcium, Vit D 3, K2, Magnesium, Zinc, and Manganese. I also just got off the treadmill after walking 1 3/4 miles. I don't like taking drugs and I feel that they are just pushed on us because it is easier than making lifestyle changes.

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@fotula

I just started taking a vitamin offered by Life Extension. It is called Bone Restore with K2. It was highly recommended. It contains 3 different types of calcium, Vit D 3, K2, Magnesium, Zinc, and Manganese. I also just got off the treadmill after walking 1 3/4 miles. I don't like taking drugs and I feel that they are just pushed on us because it is easier than making lifestyle changes.

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@fotula I don’t like taking drugs either and minimize whenever possible. When you have a bone density problem though you can include more calcium rich foods in your diet, and they say exercise helps. I am doing both already. The calcium rich food is difficult because I am lactose intolerant. I hope that taking calcium and D3 will help.

I have a lot of restrictions on vitamins, herbs, and food due to being post (liver) transplant, so I will stick with this. Thanks for the suggestion though.
JK

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@contentandwell

@fotula I don’t like taking drugs either and minimize whenever possible. When you have a bone density problem though you can include more calcium rich foods in your diet, and they say exercise helps. I am doing both already. The calcium rich food is difficult because I am lactose intolerant. I hope that taking calcium and D3 will help.

I have a lot of restrictions on vitamins, herbs, and food due to being post (liver) transplant, so I will stick with this. Thanks for the suggestion though.
JK

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@contentandwell You are doing the right things Exercise is strength training, swimming which I will get back into later on. ONe I like is just doing pushups against the wall.

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@lioness

@contentandwell You are doing the right things Exercise is strength training, swimming which I will get back into later on. ONe I like is just doing pushups against the wall.

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@lioness I use about six strength training pieces of equipment at my gym, plus the TRX, and something else that I don’t know the name of. I start out with cardio on the elliptical.
I had a personal trainer for a few sessions and took some pictures of her doing the exercises so I would remember what to do. One of the pictures was of her using the TRX and I sent that to my son. He immediately got concerned that I would hurt myself! When I watched the documentary about RBG there she was using the TRX equipment! I took a picture of the TV screen and sent it to my son and said if she can do it so can I. I was such a slug for so many years, overweight and totally out of shape that he can’t adjust to my being in better shape now. He’s a fitness addict.
JK

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@fotula

I just started taking a vitamin offered by Life Extension. It is called Bone Restore with K2. It was highly recommended. It contains 3 different types of calcium, Vit D 3, K2, Magnesium, Zinc, and Manganese. I also just got off the treadmill after walking 1 3/4 miles. I don't like taking drugs and I feel that they are just pushed on us because it is easier than making lifestyle changes.

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I take Nature's Way Alive Calcium Bone formula. It contains vitamin D3, Vitamin k2, magnesium & plant calcium. I also take separately magnesium citrate every other day. I walk & jog about 3 miles per day about 6 times per week and have had osteopenia for many years but has not progressed to osteoporosis as of yet.

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@asegura

I take Nature's Way Alive Calcium Bone formula. It contains vitamin D3, Vitamin k2, magnesium & plant calcium. I also take separately magnesium citrate every other day. I walk & jog about 3 miles per day about 6 times per week and have had osteopenia for many years but has not progressed to osteoporosis as of yet.

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@asegura and all – I'm interested in this discussion, cause last winter I fell on black ice on my own sidewalk and broke my pelvis in two places. Embarrassing, but true. My doctor sent me for a bone scan, saying it was quite unusual for someone my age to break a bone falling from standing height. Turns out I have mild osteopenia. I'd like to keep it to that, at worst.

@contentandwell – I was also told to eat more calcium-rich food and make sure to take calcium pills. My 7th grader now regularly reminds me I need to drink milk. 😊

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@lisalucier

@asegura and all – I'm interested in this discussion, cause last winter I fell on black ice on my own sidewalk and broke my pelvis in two places. Embarrassing, but true. My doctor sent me for a bone scan, saying it was quite unusual for someone my age to break a bone falling from standing height. Turns out I have mild osteopenia. I'd like to keep it to that, at worst.

@contentandwell – I was also told to eat more calcium-rich food and make sure to take calcium pills. My 7th grader now regularly reminds me I need to drink milk. 😊

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@lisalucier I am taking calcium pills, that have vitamin D in them. Vitamin D is supposed to be essential for the calcium to get absorbed. I probably should try to eat more dairy too. I plan to change my exercise routine to include exercises that help to strengthen bones.
JK

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@lisalucier

@asegura and all – I'm interested in this discussion, cause last winter I fell on black ice on my own sidewalk and broke my pelvis in two places. Embarrassing, but true. My doctor sent me for a bone scan, saying it was quite unusual for someone my age to break a bone falling from standing height. Turns out I have mild osteopenia. I'd like to keep it to that, at worst.

@contentandwell – I was also told to eat more calcium-rich food and make sure to take calcium pills. My 7th grader now regularly reminds me I need to drink milk. 😊

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@lisalucier Hi Lisa I'm sorry to hear about your fracture of the pelvis. I too have osteopenia for along time last bone density showed my bones getting thinner in my left hip. Dr. ask me to go on a liquid calcium as it gets absorbed quicker then pills I found bone Meal powder from Amazon it has calcium,mag,phosphorus all from bone meal I already take Vit D3 5000 mg. I don't know if its my imagination or not but how it use to hurt when I slept on that side it doesn't anymore. wont know for 2 yrs though if it has helped . I still drink milk,yogurt and all other calcium foods.

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@lioness

@lisalucier Hi Lisa I'm sorry to hear about your fracture of the pelvis. I too have osteopenia for along time last bone density showed my bones getting thinner in my left hip. Dr. ask me to go on a liquid calcium as it gets absorbed quicker then pills I found bone Meal powder from Amazon it has calcium,mag,phosphorus all from bone meal I already take Vit D3 5000 mg. I don't know if its my imagination or not but how it use to hurt when I slept on that side it doesn't anymore. wont know for 2 yrs though if it has helped . I still drink milk,yogurt and all other calcium foods.

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@lioness @lisalucier I think I mentioned in another post that the osteopenia that was diagnosed in January of 2014 was not monitored as it should have been, I just had another bone density test, at my suggestion, and now I have full-blown osteoporosis. Someone called from my PCP's office today to give me the news, a week after it was posted on the portal so I already knew. They want me to see a rheumatologist. They wanted to set me up with one up here but I think I will do the trek down to one of the MGH facilities in MA. I have far more confidence in the doctors there than I do in the doctors up here.
I can't help but think if the osteopenia had been monitored as it should have been I would have been on one of those bone saving medications and the fracture may not have happened. 🙁
JK

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