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Weight lifting - bone scans improved in one year!

Posted by vga @vga, Apr 21 6:47pm

I'm a 62-year-old woman, average weight, healthy eater, and a runner. I was diagnosed with osteoporosis last year with my first bone scan. I tried one dose of oral Fosamax--it made me terribly sick--so I stopped immediately. I researched alternatives, adding Vitamin K2 and D to my supplements, and started weight lifting with heavy weights 5-6 times a week. I researched specific osteroporosis weight lifting programs, but couldn't find a coach nearby. So, I just started using youtube videos and lifting heavy weights. I just had a repeat bone scan that showed improvement in all my numbers--moving osteoporosis to osteopenia for some locations. My worst area is my L3--this improved by 30%! In one year! Very excited to share this. I hope that sharing my results might encourage others to try weight lifing.

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naoshapiro1 | @naoshapiro1 | May 29 7:12am
In reply to @vga "@junesiegel I use a program that focuses on different body parts--back and chest, biceps, triceps, abs,..." + (show)
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@junesiegel I use a program that focuses on different body parts--back and chest, biceps, triceps, abs, legs--and then a day with compound exercises. I also run and do a lot of walking.

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@vga I just started tai chi online. I'm 81 very thin cancer survivor. Just had a RECLAST infusion no problems. I'm gonna start with a PT person lifting weights. I have very bad osteoporosis. They say I could break if I bend, so I'm very nervous. I plan to just start with 1 pound weights and even then I doubt whether I'll be able to do three sets of 10 this is gonna be very slow for me. I'm also on omeprazole because I had an esophagectomy and I don't wanna have reflux and the omeprazole takes bone away from me. I meet with my Gastro next week and it's just to fear provoking to cut down on my omeprazole, I'm on the highest dose because the reflux that I suffer last for an hour and it involves a lot of burning and with the omeprazole I've only had one episode of that burning in the last nine months when I had a lot of episodes I literally became suicidal so I'm kind of backed against the wall I need to develop better bones, but I don't think that I can cut down on my omeprazole. I hope the tai chi and the PT will work.

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vga | @vga | May 29 11:09pm

@naoshapiro1 Tai chi is wonderful! I do that too! Yes--PT guidance sounds important. I understand how you can feel so hopeless with it all. As a cancer survivor, you are already a brave person. I'm sending you warm thoughts of peace and courage on this journey.

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vga | @vga | May 29 11:18pm
In reply to @tillymack "@vga Were you previously taking calcium with D? Could you share your dose of calcium with..." + (show)
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@vga
Were you previously taking calcium with D? Could you share your dose of calcium with accompanying D? I'm considering my supplements now that I've improved my diet. Thank you!

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@tillymack sorry for the late reply. I can't recall the exact dose but I did take it for several months.

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pattwc | @pattwc | May 30 8:25am
In reply to @debraran "So happy for you. I'm doing a Liftmor program at a rehab PT facility near me..." + (show)
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So happy for you. I'm doing a Liftmor program at a rehab PT facility near me but haven't had another scan (too soon) Another woman came up to me who was also doing it said the same thing, doing it here and at home she went from osteoporosis to osteopenia and wouldn't go on meds. Lots of hard work but it pays off many times.
Keep up the good work!

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@debraran Thanks for your reply. It is indeed lots of hard work and best wishes to you. It's a journey and I am so fortunate to have found this supportive village. Keep lifting!

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pattwc | @pattwc | May 30 8:31am
In reply to @debraran "@pattwc Thanks, that happens ; ) Yes I never knew years ago I had dense breasts..." + (show)
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@pattwc Thanks, that happens ; ) Yes I never knew years ago I had dense breasts until they made it a law to tell women. I'm like "why in the world would they think we shouldn't know if it effects scans?" Many women of course called doctor's wanting additional tests done and they should have. I get ultrasound and some get other scans.

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@debraran Same here for dense breast tissue. It seems we women have to constantly fight for info regarding our health!

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debraran | @debraran | May 30 9:09am
In reply to @pattwc "@debraran Same here for dense breast tissue. It seems we women have to constantly fight for..." + (show)
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@debraran Same here for dense breast tissue. It seems we women have to constantly fight for info regarding our health!

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@pattwc I will never understand why the insurance companies wont pay for screenings but will pay for surgeries or more involved things later. Maybe they feel many of them will come up negative but still.
My nephew is one of many with colon cancer in his 40's. I am hoping they will lower the screening time for that, I heard they might by 5 years, since they are finding more and more young people with cancers.

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laren3 | @laren3 | 3 days ago

WOW! Thank you so much for this. Such a valuable resource.

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bridget11 | @bridget11 | 2 days ago
In reply to @vga "https://healthybonesaustralia.org.au/wp-content/uploads/2024/02/hba-ex-presc-final-compressed.pdf" + (show)

@vga Thanks! This looks really good. I like the sources at the back with all the studies. I do about a 100 of the progressive impact training reps at least 3 times a week as I'm a runner and that helps improve my running also. Still getting back into the heavier weights after my wrist fracture but should be able to ramp that up soon.

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michele1209 | @michele1209 | 2 days ago
In reply to @vga "For my weightlifting program, I first watched YouTube videos from "Brick House Bones" (she shares excellent..." + (show)
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For my weightlifting program, I first watched YouTube videos from "Brick House Bones" (she shares excellent information and technique) and researched the Australian osteoporosis weight‑lifting program known as LIFTMOR and its clinical course, called ONERO. However, since I don't have space for a barbell in my apartment, I looked for a program that only uses dumbbells (2.5kg, 5kg, 7.5kg, and 10kg) and a mat. I started out using the 2.5-5kg, but now I'm using 7.5-10kg, lifting with fewer repetitions but heavier weights. I started doing a routine from Heather Robertson — it's not specific to osteoporosis, but just a weightlifting fitness routine that I really enjoy. Any routine can work--it's all about weight-bearing.

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@vga thank you for sharing this information! It gives me hope.

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