It’s worth having your Vit D levels checked after you’ve been taking it for a few months. Mine was low, I started taking 1,000 IU and just had it checked - it was better but still low. I’ve now upped my dose to 5,000 IU.
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Great idea!
Do you mean Margaret Martin’s newsletter? It might be daily at first (I don’t remember) – and I did buy her book, though I really think there’s enough info on her videos. I can’t remember actually ever going to the book for exercise ideas or support. I found it really helpful to watch all of her videos tied to weight machines at the gym, since I was starting to use those for the first time.
I also liked her advice in her book and & videos about yoga, because I was already doing yoga at the studio – so I learned how to modify my routines and what to avoid doing. Then my favorite yoga teacher at the studio was herself diagnosed with osteoporosis so she read up & held a workshop to teach the yoga series described in this article: Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss - PMC
I was glad to have that support, but I am not following that routine. Actually, with the Covid shut down I don’t follow any particular routine these days. But I just got my second Covid shot, so I am really looking forward to returning to the gym in 2 weeks.
I cannot do yoga but have done Tai Chi for years and studies show that helps as well.
Good luck! Sounds like you have a great doctor!
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Vitamin D is tricky – my chiropractor wanted me to take very large amounts, but there are some studies that show that higher vitamin D levels are actually associated with greater risk of fracture. Here’s a quote from an article at consumerlab:
Don’t overdo it! Risks of too much vitamin D: Studies show that people with the highest levels of vitamin D actually tend to have more bone fractures, fall more frequently, sleep less well, and die sooner than those with lower, but sufficient, levels. If your level is over 20 ng/mL, you probably don’t need a supplement. If your level is above 35 ng/mL, taking a supplement may be doing more harm than good, so consider cutting back.
From: Vitamin D Supplement Reviews & Top Picks - ConsumerLab.com
I was a big believer in Vit. D before I read that – but I checked out the studies and they really did convince me – so now I don’t usually take more Vit. D than what is already included with my calcium supplement. But I definitely do make sure to check the Vitamin D levels with my bloodwork. There’s also evidence that people who are hospitalized for Covid tend to have low Vit. D levels – but again, no evidence that higher-than-normal levels of Vit. D would help with Covid. My own Vit. D levels were 69 the last time I checked— so it really depends on the individual.
@calmom , this is great! The report said to have a yoga instructor go over the poses with you to make sure you are doing them right. I have some neighbors that are really into yoga and I think the husband is now an instructor somewhere. I’m going to ask them to help me get started. It says once a day. I’m really committed to doing this. It was a real wake up call! Thanks!
Oops, I meant this for someone else. However, I’m going to have my vitamin d level checked to see what it is and make note of this! Thanks! Lord knows I need my sleep.
Oh, what is wrong with me?! I did mean this for you.
Here’s a video with the yoga poses – there are actually several videos online demonstrating them, but this one also shows modifications for each pose:
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@calmom , perfect! I’m doing this today!
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@conmama I’m glad to hear that your doc isn’t jumping on the meds train right away. That amount of vitamin D - especially if you don’t eat a lot of dairy - doesn’t seem over doing it.
A good doctor looks at the studies but also looks at YOU and your situation. If prescribing was as easy as “this regime works for all the population” medicine would be so much easier! - but such is not the case.
Let us know how your exercise steps go!
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My internist recommended this calcium if you don’t want or can’t take pills. It tastes pretty good similar to a 50/50 bar from our childhood.
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As long as we are sharing tips – there is some evidence that eating dried plums (prunes) might be helpful in preventing bone loss – the recommended amount would be between 50-100g a day (or about 5-10 plums). This works pretty well for me (in terms of diet – I have no idea whether or not it is helping with bone density) - because the calcium supplementation tends to be constipating, and because I like the taste of prunes. So just one more thing to add into the “good for you” food column (along with all the various sources of calcium).
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I love prunes, but there’s no way I could eat five a day. If I eat two – well, that’s enough.
Getting calcium via foods does make a lot of sense. I like kale and should remember to put it on the shopping list more (hubby is not a fan; I do plan to grow some in the garden this spring for my lunches). Other surprising calcium sources that I like include chia seeds, almonds, beans and sardines.
For those folks looking for more calcium and fiber, check out the Fiber One Original cereal. I have it for breakfast 3 or 4 days a week. Per the package, one serving (2/3 cup) has 18g fiber, 130mg calcium, no sugar. A half cup milk adds another 130mg of calcium. Normally I add sliced bananas and berries and use about 2/3 c milk, so a bit more calcium (333mg total… a good start for the day).
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I actually eat pitted dried prunes to um…help me out! Found out about them here a few years ago when I was complaining about constipation on vacations. I guess it’s really a thing “vacation constipation”. Anyway, I just took a look at the package and mine has no calcium. Bought them at Whole Foods. I usually eat 3-5 a da.
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Prunes aren’t a source of calcium. It is thought that their benefits for bone health are due to other nutrients they contain. (vitamin K, potassium, etc.)
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When I’m not growing my own kale, I buy bags of torn kale from Kroger or whatever store that is already off the stem for easy use. Easy to grab a handful, massage for a couple minutes and the. Either throw in an omelet or sauté with garlic and lemon or whatever !
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I have osteoporosis. Both my primary physician and gyn had their nurses call me after my bone scan. Neither doctor recommend medicine but rather to watch calcium and vitamin D intake. Both preferred calcium intake through food, if possible. If not, then take a calcium supplement. I’ve gone through periods of times where I’ve eaten prunes daily for my bones. I’m bad in that I’ll do it for a while and then forget about it. Funny though, I bought some yesterday and then came home and saw this thread. Like @VeryHappy, I can’t eat 5 prunes at one time. Instead, I put 5 in a small bowl and grab one off and on during the day. It works for me. Also I’m fortunate that I like milk; I usually drink 8-12 ounces each morning (rather than coffee). I buy Nature’s Own Whitewheat Bread whenever I want toast or a sandwich for added calcium. (While not whole wheat bread … umm, I need the calcium. It seemed slightly odd when I switched breads but I’m quite happy with it now.)
I try to walk and do yoga daily. No one ever warned about different yoga poses for osteoporosis; looking at the above video, it seems I do a combination of classical, osteopenia, and osteoporosis suggested moves. Hmm …
I should have another bone scan soon. I’ve put it off due to Covid-19.
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I was told to avoid full-forward bending when doing yoga - so basically no forward folds. They don’t want your back to be rounded (putting unnecessary pressure on your back). When my instructor has us do a forward fold, I instead just make my back flat and perpendicular to my legs (putting my hands on my thighs instead of the floor.)
If you google yoga with osteoporosis you will find lots on this topic.
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