Thank you for this video. I am almost 68 years old and I was diagnosed with osteoporosis at menopause around 52 years of age. My mother also had this silent disease. I have worked out 5 days a week for almost 20 years. My osteoporosis was getting worse so two years ago I decided to use Prolia injections as suggested by my endocrinologist. Just had a DEXA screening and it showed improvement. I tried going naturally, but this was the only method that has made a difference. I also take calcium/Vitamin D supplements with MK7 and Biosil collagen. I am now walking two miles 5 days a week. I will look into adding a weighted vest. Thanks again.
I am 74 years old. I have been on HRT for 35 years. Last week I had bone density test and my bone density improved from osteoporosis to osteopenia I do not drink nor smoke. I also have not eaten any fast foods in 25 years. My gyn has begged me to stop HRT. My PCP prescribes HRT for me. Breasts are fine and sexual activity still exists.
You mean your bones are better because of HRT. Here all the gyns say HRT gives cancer. . I am 50 got Meno pause at 46 and suffering for 4😢 yrs. No sexual activity I just don't feel anything. No sleep, tiredness, frequent urination osteopenia in some places. Please share your HRT docs name
I demanded HRT and thankfully, my endocrinologist approved it. Best thing I've ever done! I look and feel 20 years younger than I am. Yes, protein, calcium-rich foods, walking, jogging, running, weight resistance exercises, and Vitamin D3 with Vitamin K2 are all very helpful. Like the weighted vest idea! I'm a Canuck now living in Oz, so always nice to hear that endearing Canadian accent,🎉 plus I enjoyed the fine chemistry you share. You can replace my hip anytime, fellas...in due course. I'm chugging along quite nicely at the moment! Cheers!
I’ve been taking Compounded HRT for 20 years after surgery for ovarian cancer at the age of 47. My gynecologist oncologist has been writing the prescription for this treatment. I began feeling normal afterwards and continue to feel normal.
I was always active when i was younger (now 65), lifted weights, was in the Army, walked A LOT, ate right, etc. When i was in my 40’s i was diagnosed with Osteopenia so i was very mindful of weight bearing exercises. I now have Severe Osteoporosis and have had many bone breaks, knee fractures, etc. I did everything right and i still ended up with osteoporosis!
Thank you for advocating for possible use of HRT, explaining its role in bone health, and also pointing out that the WHI study that villainized it was basically bunk. Thanks to my enlightened doc, I have been on HRT since the very start of menopause, and one of my biggest motivators (aside from desperately needing to fix my insomnia problem) was to preserve bone density. Every single (elderly) woman on both sides of my family died due to complications of osteoporosis. Of course it's never listed as a cause of death, which is awfully convenient ;) In any case, aside from basic menopausal symptom relief, I think it is one of the most valuable tools women have to protect their health and overall wellbeing in a variety of ways, not least of which is bone density preservation. This is so important and frankly I can't believe this was glossed over as an extremely important "plus" when doing the calculus between tiny increased risk of breast cancer with HRT (which was not even true) vs the very high chance of developing osteoporosis without it, along with all the pain, loss of mobility, and yes death, that comes with that.
I have osteopenia and address it by going to OsteoStrong weekly (osteogenic loading based on Wolff's law), go to stregth training classes 3x /week, at home do squats, jump squats, sit to stand, push ups on the countertop, take AlgaeCal, Strontium citrate, Vit D, E A, K, prunes for boron, use cronometer APP to monitor protein, calcium and other nutrients in my food, zero sugar or processed food. Get a REMS test if available near you, in addition (or instead of) DXA scan. I'm 70 and do NOT want to break my hip!
I’m 70, I also got to Osteo Strong and have rems scan. My bones are all in the green like a 40-year-olds but I’ve been doing weight-bearing exercises for 20 years. I walked with the weight vest and I go to Osteo Strong started in 20 21 because I never ever heard of it. I love that. I’m in the green.
@@pionus3651 that is so great to hear. Congratulations. I just checked and there's no osteo strong in my state. Very depressing. I started, after compression fracture, to do strength training and weight lifting. We don't have REMS scans near where I live either.
I googled to see the advantages of REMS over Dexa. I found this. REMS can provide additional information about bone quality, in addition to bone mineral density (BMD).
Good work!!! My wife has essentially the same protocol. Rems was a good idea, gave her more hope...watch the strontium though....look into the enero program. You can do a modified version at home.🎉🎉
A great way to save money is to use empty plastic jars an bottles along with a recyclable shopping bag. I fill the jugs and bottles with water and put them in the shopping bag. I exercise with the shopping bag(s). When I need more weight I just add more water bottles. Simple easy.
I was 54 and had a routine at lunch of walking a mile in the neighborhood rather than gossiping in the teachers’ lounge. The first leg of the walk included a small hill which usually gave no problem. Walked straight down it 5x a week. Then one day… excruciating pain!! The first orthopedic surgeon said it was a meniscus tear and I was scheduled for surgery. My brother urged me to get a second opinion and after an MRI and x-rays, I was told it was a femoral fracture!!! That made me really mad at the 1st doctor. Quack. It healed. No surgery. No problems since with that leg. Ever since, I use the ski slope transverse on any hill, back and forth. Everyone should do that!!! Any hill, every time!!!
Thank you for that simple, straight forward answer. I walk to & from a grocery store I use. Slightly hilly walk, about 1.5 miles. I have trouble with the "hilly" part..I was born a "flatlander". The zig zag will..I think!..divert my brain's attention from the breathtaking (literally) "hilliness". 83 y.o. female here. And, yes, I walk both ways. Thank you again! @j.pappas9083
I've never used HRT. I'm 61 and 21 years into menopause. I have the densest bones my Ortho (who I used to work for) has ever seen. I ride my bike to work and walk and stand all day. I live on the second floor, no elevator. I consume yogurt, cheese, chocolate milk daily. I also have a healthy BMI and well hydrated viscera. I eat fish and nuts, greens and fruits. I don't take supplements but take meds for aggressive Hashimotos.
Hi, I live in Southern France for 15 years, and I do as the French do: We walk a lot naturally. I live on a little hill and have to carry my shopping stuff uphill every day. We eat natural food. I take no medication and no supplements. My blood pressure is a bit high, but I negotiated with my doctor to loose weight and reduce salt and eat more Kalium (potassium) rich food, which is easy as I love fruits and vegs. I also love fish.Lots of herbs, chick peas, garlic, salat etc every day. I have a fresh outdoor food market around the corner. Fresh bread every day from the local bakery. With good butter and jam in the morning. I have cut down on my coffee intake quite a bit. Had lots of coffee before, now only in the morning mostly. But in winter I have a hot chocolate in the evening (in France this means pure cocoa powder and a little sugar, not that artificial stuff you have in America). I love being outside in the sun. Oh, actually this is one supplement I take, only in winter: Vit D. Around 800 I think. Not every day, but often. Having become French I believe in my daily wine, plus regulary sex. I think this is totally underestimated, the sex. It is what keeps us young and healthy. My neighbour just died aged 101. She made the mistake to go to hospital to cure a cold/bronchitis. Was fine, apart from the cold, when she walked in. Got out dead. What a pity. I was married to a doctor for 27 years, so I know what I am talking about. Although these two seem very nice and goodlooking :-) Greetings from France.
I'm Canadian and we do the same in our house except we make our own fresh bread and keep a garden to preserve our own jams, pickles, sauerkraut etc .. I think that living simply helps. I love knowing that no matter where you live in the world, the same habits seem to apply. Stay healthy everybody!
I have some osteoarthritis. Every day I make myself a big pot of tea consisting of 2 bags peppermint tea 2 bags camomile tea 2 bags of rosehip tea 2 bags of turmeric tea with ginger Sometimes I add a tablespoon of honey to the mix. Breakfast drink made with bullet mixer 2 clementines 2 tablespoons of honey 1 packet of vitamin C 1 packet of gelatin 1 tablespoon of ginger 1 tablespoon of cinnamon 1 tablespoon of turmeric powder a dash or two of pepper pour orange juice (with pulp) into container until full Mix this with the blender - a great healthy drink in the morning
We are becoming much more aware of the vital role of vitamin K2. In short, most people have plenty of calcium in their diet. D3 helps to get it absorbed from the food into the bloodstream. However, without K2 the calcium can be deposited where it is not wanted: in the arteries, on the heart valves, on soft tissues, on the spinal ligaments (DISH). K2 is essential in getting the calcium into the bones and teeth. How to get K2? Fermented foods (natto, sauerkraut, some cheeses, organ meats) are a source, but apart from natto it is hard to get enough. So most people should supplement.
K1 is really important, that's right...😊 but what about just eating..greens? 😁 edit: sorry, just realized you were specifically speaking about K2 and not K1! Actually in this context (bones) it makes much more sense.. 😅 sorry again!
@@geronimoflyingfree No worries. As you suggest, most people get enough K1 from food. It's necessary for clotting, especially. To be honest, although K2 has been known about for nearly 100 years, it's only in the last 20 years or less that awareness has grown of its importance to bone health. It was first really noticed in Japan, where some people eat a lot of natto, and it was noticed that the natto eaters had noticeably lower rates of osteoporosis. Eventually it was narrowed down to the effect of K2.
At age 63 started walking with a weighted vest. Depending on fitness level I would recommend wearing around the house doing routine activities first before going out and walking for miles. I started with 8# and increased over the past 11 months to 14#. I walk in a rural area up hills and on uneven surfaces and gravel roads. If I were walking on flat ground in town would most certainly add more weight.
I have Rheumatoid Arthritis and I've taken HRT since menopause back when I was in my late 40's, I'm turning 70 next year. It has been a life saver for my bones and it has given me great benefits all round, even with skin, hair etc.
I made the mistake of going off HRT and my bone density clearly dropped even though I exercise regularly. I'm back on it, mostly because of bone density concerns.
Hi 👋 I'm also turning 70 march 8 next year...wrongly diagnosed with rheumatoid arthritis but have osteoarthritis...going for mri this week...going to do all natural to avoid surgery 😊 🎉🎉🎉🎉love from South Africa 🇿🇦 💖
Atherosclerosis was briefly mentioned regarding calcium supplements. I believe taking K2 with Calcium helps the calcium get out of the blood vessels and absorbed into the bones where it belongs. It's helpful to know which form of the supplement being highlighted in video has the most bioavailability. Thank you for your fun and informative content.
Boosting bone density is important for preventing osteoporosis and maintaining overall bone health. Here are several effective strategies: 1. **Calcium-Rich Diet**: - Consume foods high in calcium, such as dairy products (milk, yogurt, cheese), leafy green vegetables (kale, broccoli), almonds, and fortified foods (orange juice, cereals). 2. **Vitamin D Intake**: - Vitamin D helps the body absorb calcium. Get adequate sunlight exposure and include foods rich in vitamin D, such as fatty fish (salmon, mackerel), egg yolks, and fortified foods. Supplements may be necessary for some individuals. 3. **Regular Weight-Bearing Exercise**: - Engage in weight-bearing and resistance exercises, such as walking, running, dancing, and strength training. These activities stimulate bone formation and improve strength. 4. **Avoid Excessive Alcohol**: - Limit alcohol consumption, as excessive drinking can interfere with calcium balance and bone health. 5. **Quit Smoking**: - Smoking negatively affects bone density. Quitting can help improve your overall bone health. 6. **Maintain a Healthy Weight**: - Being underweight can increase the risk of bone loss. Aim for a healthy weight through a balanced diet and regular exercise. 7. **Limit Caffeine Intake**: - Excessive caffeine can interfere with calcium absorption. Moderation is key; aim for no more than 2-3 cups of coffee per day. 8. **Consider Supplements**: - If you're not getting enough calcium or vitamin D from your diet, consider taking supplements after consulting with a healthcare professional. 9. **Monitor Hormone Levels**: - For women, estrogen plays a critical role in maintaining bone density. Discuss any hormonal changes, especially during menopause, with your doctor. 10. **Regular Health Check-Ups**: - Get bone density tests as recommended by your healthcare provider, especially if you're at risk for osteoporosis. Implementing these strategies can help improve and maintain bone density, but it's important to consult with a healthcare provider before making significant changes to your diet or exercise routine. 🙏 docs 👍
I have started making mineral water with Celtic salt. The minerals in bones are complex and many. A great exercise is standing on one leg as this engages the muscles necessary to to right yourself instead of heading to the floor.
Hello fellas! Very Interesting, Thank You Both for Your time helping us understanding our bones better! What's your opinion on vit K2? I would Really Appreciate it! I broke my wrist last summer just cleaning the house. My wrist was hurting for 2 weeks before I went for an X-ray. Then this summer I broke my big toe. I'm 62, and this osteopenia is really getting scarey.❤
There really isn’t that much controversy regarding HRT. Unfortunately it will take the medical community about ten years to accept the newest research and studies showing its many benefits. The WHI study did immeasurable harm to many women.
I would disagree with your statement on HRT. There SHOULD NOT be that much controversy about it, but lack of updated and corrected data on the WHI has not yet been incorporated into med school curricula and most attending docs remain oblivious to historical medical errors. Inertia reigns; women suffer. On that we can agree! Recommend Makary’s “Blind Spots: when medicine gets it wrong and what it means for our health”, just published this past September for a fairly good overview of the subject in chapter 2.
@@cate499 I can’t say anything about that, but the study was flawed from the ground up at the outset. Not even the correct/appropriate demographic of women was selected to participate, something I’m not sure that even Makary mentions.
@@jenniferhutson8579 I should have said “isn’t’ that much valid/scientific controversy”. The docs made it sound like there was valid controversy and that’s what my point tried to counter. I ignored the “findings” of the WHI study and am so glad I did. Luckily I had a medical provider who continued to prescribe my estradiol patch. I’m still on it at age 75 and plan to stay on it until I die.
If your doctor ignorantly suggests you stop HRT because you’ve been on it for five years, find yourself another health professional that cares enough to keep up with the new evidence that HRT is crucial for bone health and numerous other body parts. The book ‘Estrogen Matters’ is a great place to start.
Love the humour! I cant count how many of your videos I have watched over the past 6 months. 2 weeks post hip replacement. Learned so much about so many subjects. Keep up the good work! Im Canadian too! Victoria.
I’m in the UK so we are controlled by NICE as to prescribed medicines. I have Crohn’s disease and was prescribed AdcalD3, but the leaflet advice said not to eat leafy greens or any other food high in calcium. As a vegetarian, that would cut out a lot of foods which carried other health benefits. It didn’t make any sense to me that I should stop eating good food in order to take a pill. My calcium levels are checked and are fine, so I just take D3 with a glass of whole milk. I used to walk a lot before getting hip oa, but I’m 6months post THR and gradually getting my strength and stamina back. We have a long waiting list for orthopaedic surgery, I was 10 years from diagnosis, so I have a long journey back to fitness, but I’m determined to get there.
Love your presentations. I watch your spots as often as I can. A mixture of wonderful information with a dash of humour and an easy going style that keeps the viewer engaged to the end. Thank you
I’m 68 and have been diagnosed with osteoporosis. I refused the medication because of the side effects. However I m WFPB don’t smoke rarely drink and I do all your recommended exercises and supplements except the hormone therapy, I was told because I have not had a period in more than 10 years that there was no point. Do you think it would help me now to ask again? Thanks guys love your videos.
I started bioidentical HRT 10 years menopause and my friend started it 20 years menopause. She has increased bone per REM and DXA with HRT combined with Strength and lift training at her local gym. I am also on carnivore diet which got rid of joint pain in my knee and I have spondylosis and osteopenia. My skin, hair and bone are improving with addition of HRT. I’m on continuous, but some bone experts say cyclical helps bone even more so I am researching that. My only supplement is iodine. I love tea but teas are so high in fluoride. Double brewed is not bad so I do that when I really crave tea!
I absolutely did all of these recommendations. Since 1974, I have jogged virtually every single day 5 miles. I made my husband nuts about this. Jogged everywhere. Since 1974 I have taken vitamins supplements rich in calcium, Vit D Mag. I love dairy and drink or eat it every single day, even when it was said it doesn't do much for bones, not absorbed good. I take collagen sjpplement every day, do exercise warmups every day with weight lifting since 1974, eat lots of protein, bone broth, etc and have for decades. I ate the greens every day, pounds of brocoli,I don't smoke, don't drink alcohol, can't drink coffee because of caffeine reaction, I honestly could not have been more concsious of all these recommendations, and I HAVE OSTEOPOROSIS. Mom had it.
I'm 71, have been on HRT (compounded bioidenticals) for 20 years, strength trained for 25 years, walk daily, am a big dairy consumer, & have good bone density. For many of my friends who have osteopenia or osteoporosis, is it too late for strength training, calcium, etc? I hear them say it is too late & only meds & injections will help at that point. I worry about them.
who is saying that? I find this surprising as of course we still need to get adequate calcium and other nutrients, and unless the bones are so weak that strength training could cause a fracture, it could only help to start a program? Maybe the concern is that you can't get back to healthy bone density without meds, but saying there is no point in taking these other steps sounds highly questionable.
It is not too late. I started serious strength training 10 months ago at age 71. My recent bone density test showed that I have moved from osteoporosis to osteopenia in all three areas of bone tested.
Hello! I was wondering why were chest compound exercises ignored? Wouldn't the sternum and the ribs be one of the few bones that preserve the ability to produce antibodies and other immune system cells in young adults? Wouldn't that make push ups and bench presses great for even boosting your immune system?
I’m not sure if you mentioned boron for bone strength. It has helped with my bones. Prior to hip replacement therapy, X-rays were taken and one year later taken again. The hip surgeon noticed almost no further degeneration right before surgery. I also take a full range of vitamins but no herbs like St. John’s Wort, which mimics estrogen, because of a double saplings oophectomy due to Lynchburg Syndrome and the resultant endometrial cancer. I also have a fourth year old broken ankle which has never been set. I walk fairly well and have generally worked ten hours a day standing and walking. My podiatrist teaches podiatry and said that ankle replacement surgery had such a short duration, he didn’t recommend it. I declined ankle fusion because I really have no pain and walk fine. After my hip surgery, my gait was much better. People who have had kidney replacement may be able to tolerate boron as my understanding is that calcium is damaging. I have a half sister who had the procedure and was okayed for boron for bone strength. I believe it’s a mineral found in vegetables but is depleted in our soil here in the United States. Love you guys!
Hi there, I was very intrigued to read above that St John's wort mimics estrogen although can't seem to locate anything when I do a general search online. I'd love to know where I could find this information, do you have any sources? Many thanks!
What are your thoughts on taking Prolia injections every 6 months? I have been on Prolia injections for 7 years and I am concerned about the long term affects. Thank you so much !!
This is a common question. Some people need it. Worth talking to your doctor about a possible drug holiday if appropriate. Some people however have to continually take it due to their high risk of fracture
After being on Proton Pump Inhibiters (Omeprazole) for 20 plus years.I have osteoporosis. One broken leg so far. I can't believe that you did not discuss this horrible over-the-counter drug. Not only do they cause long-term damage, they are nearly impossible to get off of.
I’ve been on this for 15 years. I was never told of the side effects and maybe they didn’t know back then . I have osteoporosis. I’m 63 , always been active and stand all day in my job . Now I’m scared and cannot stop the pantoprazole as the heartburn and acid reflux is awful. People should be warned. My doctor wants me to have an injection once a year to help the osteoporosis not get worse 🤷🏻♀️🤦🏻♀️
Hey Docs! Was hoping you'd also discuss Vitamin K-2 MK-7 role of directing calcium to the bones & teeth instead of staying in the soft tissue & blood stream.
I had to learn that on my own. No doctor ever told me that all they said was take vitamin D and take D3 with K2. I have the bones of a 40-year-old and I’m 70 years old.
I have ra and also had oesteopenia several years ago but no one told me to do anything about it. So now of course have oestoporosis. Now they suggested I take Prolia and take calcium plus minerals, have taken vitamin d for years. I agreed to take the calcium but after already taking Humira the thought of Prolia too and all the side effects scared me. Now that my bones are destroyed…the first thing they mention is drugs. Of course no one even mentioned anything else…exercise..diet. I think I will stick with walking but can only do so much with ra. Thanks for the information. You guys are great.
You can do this. I have RA and osteopenia. All osteopenia means is that your bones are less dense a given amount. I went to a doctor to explain all this and she said, "You don't really have a problem. Right now your bones are denser than mine and I'm in my thirties." Diet and exercise mean so much. I exercise 21/2 hours a day. Not every day, but that's my goal. Cardio drumming-love it to death-yoga, tai chi, weights. Diet? I'm trying to DASH more. I'm 73 and can outlast my grandkids! Hang in there! Blessings!
I wish I had known about HRT 10 years ago, I'm 62 years old now. Sitting kills me, after watching a movie I can't move right for 5 minutes. I exercise every day and walk over a 1hr a day. I need to start up my dumbell training again.
@marysinclair1214. So often pain is from weak and/or tight muscles, not bones. When you get up from sitting, swing your hips right and left, like Marilyn Monroe, for a few. Usually gets rid of pain in a minute or less. Works for me at 80. Also if knees hurt getting up, try lifting up knees as far as possible in a high knee march. I found helpful quickly. Also taking a Gentle yoga class, will stretch muscles all over body, strengthen those muscles too, and therefore stabilize joints. Keeps us comfortable and younger. Good luck. 🩷🩷🩷🩷
I'm sorry for the suffering you do but it was nice to see somebody who has the same issue I do after sitting with 90° angle. As soon as I go to stand up I'm in so much pain in either the knees or the front of the hips pelvis area and sometimes even my lower back until I get upright and move a bit lol.. nobody ever worn me when I was a kid this was going to happen😅😅😅
I was diagnosed with osteoporosis in my mid 40s (60 yo now, 10 yr post menopausal) the choice of HRT was not discussed with me by any of my doctors as it was the era of HRT causing breast cancer! (my mother had breast cancer in her early 50s). I've taken bisphosphonates on & off, and this summer took Reclast injection (once a yr). Now, I've asked my gyn doc on my routine annual visits twice to prescribe HRT going forward, for bone health & the diminished Estrogen - her answer was "that ship has sailed for you". I don't want to accept the answer and am going to pursue this further with endocrinologist. Am I right? Should I start HRT at age 60?
I have estrogen positive breast cancer so no HRT for me. In fact I take an estrogen blocker along with calcium and vitamin d. No alcohol but I do like my morning caffeine. Good suggestions!
Great channel! Your videos helped me prep for my hip replacement and prepare for my recovery. I had a posterior approach THA at the end of August, and things went and are going better than expected, with one caveat! When I saw my surgeon the day after surgery he said that it was a good thing that I had surgery now ,as he had to do extra work due to me having osteonecrosis! Well this was a shock to me as I had thought that I had osteoarthritis, likely from 50 years of hockey and 40years as a industrial mechanic. Now I’m worried are my bones failing will I have to have more joint replacements?
I need to get more serious about my diet, exercise and supplements. My heart doctor advised me not to take calcium supplements. But I was just diagnosed with osteopenia at age 79. I wonder if a plant based calcium supplement would help??
Vit D with K2 helps with transport of serum calcium to the bone and therefore less likely for serum calcium causing calcifications in the vascular system
Addendum: I have been on hormone replacement for decades, I am a yoga devote, I eat Keto, rarely drink alcohol, don't smoke, and have had one Reclast infusion. I also have had 3 back surgeries decades ago, and have degenerative discs. I deal fine with the back issues, just don't run anymore. STILL, I am worried about a hip prosthesis causing more harm than good in my bone on bone hips. Thanks.
I am 61 post menopausal 12 years and I just did my dexa scan and I have osteoporosis to my shock I’ve been weight training for over 20 years If I start taking estrogen will it help
I had breast cancer at 58 and taking anastrozole does lower bone density, so far so good, I am taking CA 500 plus sesame tahina, D3 5000 iu daily and omega 3 supplements
I recently was diagnosed with osteoporosis and was prescribed Fosamax. About a month later I developed jaw pain which I have never had before. Needless to say I stopped taking the medication after reading about the side effects of taking osteoporosis medication. My doctor wants me to try a different med however I am very hesitant because of the side effects I already experienced. Not sure what I should do. I am following your other 6 suggestions!!
No to Big Pharma! I am 67 and have osteoporosis. My DEXA scans were disheartening at the high rate of loss of bone density. I started taking AlgaeCal nearly four years ago. Two years ago, I had a DEXA scan, and remarkably I gained 6% in one area. My twin sister was using TrueOsteo, and she gained 6% in both areas they measure. It is incredible. It would be incredible to just maintain, but to gain is absolutely fantastic. I used Prolia years ago at the suggestion of a doctor, but stopped once I read the damage it does to your bones! Sure the bone density increases; it fills them up like cement and then they can't grow correctly. It is shameful!!! Check out the information on studies done for TrueOsteo and AlgaeCal. Regarding Algae Cal: "This human study involving more than 200 women and men found that AlgaeCal formulations increased bone density by more than 2% on average. To gain bone density at all is an unusual finding as humans normally lose approximately 1% of bone each year after age 40"
Thank you for these suggestions and reminders especially for pointing out the destruction alcohol contributes to! HRT is something I want to learn more about as well, tysm for mentioning this 😊
At 67 yrs old before you break a hip, are there any symptoms that might clue you in that your bones are getting porous? I have a small farm and wrangle goats, pigs, poultry, 50 lb feed bags and 40 lb bales of hay, it's a bit harder than it used to be.
"A bit harder than it used to be." 😂 I'm a 46 year old farmer, and it's a bit harder for ME... I'm in awe if you're 20 years older and still doing it all with minimal difficulty... I'm honestly worried about if I'll be able to continue fot the rest of my life, as I'd always hoped. Keep on keeping on, awesome lady!!
This is such a great video doctors and I really appreciate you both. I'm 62 with osteopenia. I did have a tib fib fracture about 6 years ago for really no apparent reason. Haven't broken a bone since. I do take calcium citrate magnesium and zinc with vitamin D3. But have only been taking two tablets once a day which is only 500 mg. Your video content states I should be taking 1500 mg of this per day? And that would make me ingesting 1600 IU on the D3 if I double up on the calcium. Is this much D3 going to be harmful? Couple years back I was taking this supplement plus a supplement that was a D plus k2 and then I had blood work done and the D level was too high. I had to stop taking that supplement but really wanted the K2 and I have not found a replacement for just K2. Any suggestions would be greatly appreciated. And I'm also wondering if the osteopenia that I do have is the reason why I have lots of pain in my lower back or even in some other joints at various times? I am a non-drinker nor a non-smoker. I don't have caffeine in my life everyday it's kind of intermittent. Additionally I had a full hysto back in 2008.. was on HRT a couple different times intermittently the first few years but haven't been on anything since then. I have all kinds of issues from not being on any HRT and have recently thought about talking with a gyno because my pcp shies away from HRT discussion.
I would like to speak to this as one of my sisters has taken HRT this past year and started bleeding vaginally then was told to stop. Afterwards, it was discovered that the bleeding was caused by precancerous cells. There is no cancer at all in our family of any kind.
yes there is, your sister has it. I'm not trying to be a jerk but it's already well established that *if* hormones (through hrt or natural production in the body) effect cancer, it *may* cause existing cancerous cells to grow more quickly depending on the type of tumor, but there is no evidence that it causes it. There are so many possible causes of cancer, immediately jumping on HRT as the "cause" is off base.
I slipped on a wet walkway and broke my upper humerus in 3 places in 2017 @ age 61. The silver lining was that's how I found out I had osteoporosis and could start getting it treated. I'm on Prolia and I do the things you listed except for weight training and HRT. Thanks for the weighted vest suggestion- I am 5'8", 122 lbs, so I think the extra weight would help me get more out of my daily walks! 🙂
Hello from PEI! Thank you for the informative video. I'm glad to learn that I'm already doing a lot of these helpful things. I recently started using a weighted vest and love it. I feel stronger in my core and overall. As an added bonus, it helps to keep me warm on my walks as the weather turns colder. It is one of the best investments I've made in my healthy lifestyle. I walk daily anyway, so throwing on a vest is pretty simple. It doesn't require any extra work or time on my part, which makes it easier to stick to. Thank you for all that you do to educate us!
This channel and the Drs are so informative, knowledgeable, smart, and fun while teaching us true information. Always a great learning experience. Thanks Dr. Z😊. Thanks Dr. W.😊
Thankyou yes osteopenia so eat 4× yoghurt, sardines, broccoli, almonds...On Prolia, and vitD, k2. Do RT, walk hills pounding downhills. Had a stress fracture tibia and fibula as soon as I became menopause
Im 68 yo and just got over a fx of my right tibia 2 weeks ago (I had to increase my vitals D) and had a left total hip replacement 6 months ago due to a congenital hip defect. Getting older is not for the weak minded.
@FLSandye can you pinpoint the cause for your tibia stress fracture!?. Were you doing a certain exercise? Overuse? Lacking minerals for a period of time? You did mention lack of vitamin D. May I enquire your age as I am curious to see if 50+ is the risk group.
@@angeladaviesI'm 68 yo. I've been taking supplements for many many years. The fall I took could have been preventable (damn remote control chair cords). My ortho doc increased my vit D to 8000 2x a day (ongoing). I had a DEXA scan last week and have entered the osteopenia phase 😢
Very informative video Doc's, up until now, I never really understood the full cause & effect of hip fractures, which seems to be very common with the elderly.
Very timely - thank you. Have been advised to take Prolia for osteoporosis - very concerned as I have non-aneurysmal abdominal artery calcification/plaque. I have been told that this medication will not worsen the latter...any thoughts on this? Love your channel.
What is the opinion about going back on HRT aged 75, having stopped 20 years ago. I had a complete hysterectomy aged 45 and was on HRT for 10 years. My HRT was stopped in 1994 following this misinterpreted study. My GP says NO a private doctor says YES…
@@TalkingWithDocs Than you for replying. My goals are better bone health, better sleep and having more energy. I believe I only need oestrogen because I don’t have my ovaries anymore from the complete hysterectomy.
My doctor took me off HRT and I lay awake afterward, worrying that my cholesterol would go up and my bone density would go down. Sure enough, now I'm on medication for both. Of course, I'm awake a lot because of night sweats. :(
@@proverbs3150 Alas, where I live, I'd have to go on a wait list for a couple of years to switch.. My doctor is actually very good, over all... Thank goodness.
Have a first cousin who was on birth control pills all her adult life then went on HRT after menopause. She has been struggling with breast cancer since she was 65…she is now 80. Just had surgery again…they blame the HRT.
Thank you . I learned things not told by my doctors. I’ve had osteopenia then into osteoporosis. My Dr just doesn’t say much. My OBGYN was furious my GP isn’t guiding me more in osteoporosis. I take some vit D and CA and carry my twin grandsons a lot. No one ever mentioned the soda and uptake issues with CA or Vit D with protein. So many little things to learn.
You guys are absolutely correct I do work out with weights and I do a lot of running just to jump off the subject for 1 second and get into skin conditions also flaking of the scalp thank you
I had a friend that was a mammogram and bone density scan technician. She once told me "One benefit of being overweight is that you will have denser bones as you are constantly bearing weight." Is this true?
I am an IVF mum, starting when this procedure was in it's infancy. After the birth of babe #2 I suffered spinal degeneration. After spinal surgery # 3 my surgeon suggested that the excessive hormones used for IVF cycles is an alarm for bone trouble. What do you guys think, please?
Thank you very much!! I'm always looking for info on improving bone density. Still nervous about taking Fosamax but my dr is following it closely. Strength training and weight lifting are now part of my life and I enjoy doing both. Great video!
I took it religiously for two years then started having issues swallowing. Looked up side effects n sure enough, it was listed as a common one. Went off it n after a month swallowing issylues went away. Trying to keep fit n eat healthy.
I took Fosamax years ago for 1 year. It affected my jaw. Also was told that my liver was half gone. So I stopped taking it. Was told to drink water with 1/2 of a lemon ( juice) on an empty stomach first thing in the am to regrow my liver. I assume it worked but continue with the lemon routine.
I primary Hyperparathyroidism and it caused osteoporosis at age 57 yrs it’s been 9 months since surgery they took half thyroid and 2 enlarged parathyroids out now I went to osteopenia in 10 months except L1-L4 they said it can take up to 2 yrs after surgery to go back to normal bone health.
Hi there I’ve had a broken neck of femur in one hip which was when I was about 60 due to a fall and had screws in and a hip replacement in the other three years ago I was on a injection for bones but I have come off of it due to worrying about it affecting the jaw any advice on this would be appreciated.💖
Bones are constantly being remodeled (if you exercise) to support the stresses. I have always wondered: biphosphonates decrease the amount of bone resorbed by the osteoclasts causing increased bone density based on just mass of bone, but do they actually cause stronger bones or do they just have more bone with lots of microfractures in the old calcium?
@@vb4567 I agree. Better to boost the osteoblasts by fixing hormonal imbalances and dietry inadequacies and by load-bearing exercises than to inhibit the osteoclasts (unless exercise is impossible.)
My doctor keeps telling me I should take Risedronate, and I refuse. I keep mentioning that suppressing osteoclasts results in perhaps denser bones, but bad quality bone! She has nothing to say in response! Then when I ask if I can test my bones with tomography, which measures bone quality, not density, she tells me she has never heard of that. I give up. Now she says that she won’t do another DEXA scan unless I take the bone drug! I will still refuse. It’s so frustrating.
@@erika8065 It is frustrating. My specialist suggested Prolia, but my GP said "Don't go near that stuff ! " Fortunately I have an Onero clinic nearby, and my GP has refered me there.
@@triciadaily4512 In Canada, so many people don’t even have access to a family doctor, so I am stuck in this situation. Better to have a GP like mine than none at all. This is the sad reality of healthcare in Canada.
So annoying! I had a hysterectomy at 42. Doctors refused to give HRT. I know the benefits would have out weighed the risks. 10 years later, I'm in very poor shape, struggling to carry myself (not over weight at all), every joint is painful, herniated discs, spinal stenosis, sciatica, etc. All inspite of good nutrition and remaining active.
We are blessed to have a juvent machine and it is life-changing my mom and late stage congestive heart failure has been using it and we are seeing significant improvements in her she actually got in her car and went and got groceries last week she still gets profoundly tired but I don't think it would have been possible without it.
Please mention those risk of biphosphanates though very serious are rare as mentioned one has to weigh risks and benefits. I was on Alendronate for 15 years - now on an “alendronate” holiday. Sustained 5 fractures on that drug but mostly trauma related.
Thank you for doing this great follow-up to your 10,000 steps. I admit I'm a wreck and I'm watching these over and over to start taking charge. ❤ you guys!
Thanks for this video, glad you said what the top 6 things are to do ! 🤗👍😎 I take an exercise water class, & try to eat things like cottage cheese, yogurt & also for now have a prescription for injections for by bone density/ osteoporosis!
I am taking generic Fosamax, have osteopenia in my hips, also eating lots of dairy, tried taking calcium supplements screwed up other things, eating lots of veggies and exercising as much as I can!
I had a recent visit to my nephrologist, who is monitoring me due to my lowered kidney function-I’m about to turn 81, and apparently I’ve had gradually decreasing kidney function for a long time. Over the course of many years, I’ve taken a D3 supplement. My primary doc reduced my intake of D3 a few years back, but now my nephrologist asked me to discontinue it altogether. He said that it has an adverse effect upon my kidneys, and that my blood tests show that I don’t have a current need for a D3 supplement. He said at my next blood tests in 6 months, we’ll see if I need to resume a D3 supplement. He explained that D3 stays in the body longer than most supplements, using an explanation that frankly went over my head, but then in simple terms, that many supplements get pee’d out in a short time, but not so with D3. Fine with me-one less pill to swallow daily!
Excellent video! I have osteogenesis imperfecta, and so try to follow as many of these as I can. I was told to avoid almonds, though, for other reasons (I eat walnuts instead). I have been told to watch out about excessive standing, since it is hard on the knees. Any thoughts on that?
I've seen in various videos that walking, dancing, jumping rope, etc. are good for strengthening your bones so I put on my boots and do my version of a flamenco dance for at least 5 minutes or so whenever I think of it. I also have a lot of fun while doing it. Have they done any studies on flamenco dancers to check their bone density?
I love your senses of humor. Would a weighted vest be advisable for me? I’m 84, awaiting hip surgery,; my doctor took me off calcium supplements because they weren’t doing me any good. I really don’t want to do HRT as I no longer drive. Pat
Since Dr. hasn't responded, I will. I think a lightly weighted vest would be fine, you can add or subtract weights to the vest. There are a lot of easy exercises to do that help like the "heel drop", marching in place. Keep track of how much calcium you consume thru diet and also look at magnesium, vitD and vitK2. The calcium may not have been absorbed well. Good luck!
Thank you, you two never fail to entertain as you deliver even the most dire truths.....AFF, osteonecrosis of the jaw......... Keep it coming, you're the best!
I am disabled and am to do some walking for short periods of time. I will try using a weighted vest ! How do I determine the proper amount of weight I need when purchasing the vest?Also , is doing chair yoga beneficial for building up bone density? Thanks so much for this informative video tutorial… I will definitely share this with my friends!
![Coheed and Cambria - Searching for Tomorrow [Official Video]](http://i.ytimg.com/vi/hDsYGLbmadg/mqdefault.jpg)
I'm so thankful that at 72 years of age I still have normal bone density.
Thank you for this video. I am almost 68 years old and I was diagnosed with osteoporosis at menopause around 52 years of age. My mother also had this silent disease. I have worked out 5 days a week for almost 20 years. My osteoporosis was getting worse so two years ago I decided to use Prolia injections as suggested by my endocrinologist. Just had a DEXA screening and it showed improvement. I tried going naturally, but this was the only method that has made a difference. I also take calcium/Vitamin D supplements with MK7 and Biosil collagen. I am now walking two miles 5 days a week. I will look into adding a weighted vest. Thanks again.
@@nikkisue1715 there is class action lawsuit against Prolia. It did major damage to my mom.
Are you lifting heavy weights? Cardio isn't enough.
I am 74 years old. I have been on HRT for 35 years. Last week I had bone density test and my bone density improved from osteoporosis to osteopenia I do not drink nor smoke. I also have not eaten any fast foods in 25 years. My gyn has begged me to stop HRT. My PCP prescribes HRT for me. Breasts are fine and sexual activity still exists.
You mean your bones are better because of HRT. Here all the gyns say HRT gives cancer. . I am 50 got Meno pause at 46 and suffering for 4😢 yrs. No sexual activity I just don't feel anything. No sleep, tiredness, frequent urination osteopenia in some places. Please share your HRT docs name
Dr. Mary Claire Haver. Website has list of providers
I demanded HRT and thankfully, my endocrinologist approved it. Best thing I've ever done! I look and feel 20 years younger than I am. Yes, protein, calcium-rich foods, walking, jogging, running, weight resistance exercises, and Vitamin D3 with Vitamin K2 are all very helpful. Like the weighted vest idea! I'm a Canuck now living in Oz, so always nice to hear that endearing Canadian accent,🎉 plus I enjoyed the fine chemistry you share. You can replace my hip anytime, fellas...in due course. I'm chugging along quite nicely at the moment! Cheers!
I’ve been taking Compounded HRT for 20 years after surgery for ovarian cancer at the age of 47. My gynecologist oncologist has been writing the prescription for this treatment. I began feeling normal afterwards and continue to feel normal.
I was always active when i was younger (now 65), lifted weights, was in the Army, walked A LOT, ate right, etc. When i was in my 40’s i was diagnosed with Osteopenia so i was very mindful of weight bearing exercises. I now have Severe Osteoporosis and have had many bone breaks, knee fractures, etc. I did everything right and i still ended up with osteoporosis!
Have you tried osteostrong? Not sure how safe it would be but it is suppose to help build bone. I'm 63 and just started it.
Are you taking any specific medication for bone loss now?
Genetics plays a huge part
@@lizabennett7979 don't do OsteoStrong if you have active fractures - only makes them worse 😞
@@lizabennett7979What is oseostrong?
Thank you for advocating for possible use of HRT, explaining its role in bone health, and also pointing out that the WHI study that villainized it was basically bunk.
Thanks to my enlightened doc, I have been on HRT since the very start of menopause, and one of my biggest motivators (aside from desperately needing to fix my insomnia problem) was to preserve bone density. Every single (elderly) woman on both sides of my family died due to complications of osteoporosis. Of course it's never listed as a cause of death, which is awfully convenient ;) In any case, aside from basic menopausal symptom relief, I think it is one of the most valuable tools women have to protect their health and overall wellbeing in a variety of ways, not least of which is bone density preservation. This is so important and frankly I can't believe this was glossed over as an extremely important "plus" when doing the calculus between tiny increased risk of breast cancer with HRT (which was not even true) vs the very high chance of developing osteoporosis without it, along with all the pain, loss of mobility, and yes death, that comes with that.
entire generation left with poor bones because of that study
I have osteopenia and address it by going to OsteoStrong weekly (osteogenic loading based on Wolff's law), go to stregth training classes 3x /week, at home do squats, jump squats, sit to stand, push ups on the countertop, take AlgaeCal, Strontium citrate, Vit D, E A, K, prunes for boron, use cronometer APP to monitor protein, calcium and other nutrients in my food, zero sugar or processed food. Get a REMS test if available near you, in addition (or instead of) DXA scan. I'm 70 and do NOT want to break my hip!
I’m 70, I also got to Osteo Strong and have rems scan. My bones are all in the green like a 40-year-olds but I’ve been doing weight-bearing exercises for 20 years. I walked with the weight vest and I go to Osteo Strong started in 20 21 because I never ever heard of it. I love that. I’m in the green.
@@pionus3651 that is so great to hear. Congratulations. I just checked and there's no osteo strong in my state. Very depressing. I started, after compression fracture, to do strength training and weight lifting. We don't have REMS scans near where I live either.
How long have you been doin this regiment? How is your progress?
I googled to see the advantages of REMS over Dexa. I found this. REMS can provide additional information about bone quality, in addition to bone mineral density (BMD).
Good work!!! My wife has essentially the same protocol. Rems was a good idea, gave her more hope...watch the strontium though....look into the enero program. You can do a modified version at home.🎉🎉
A great way to save money is to use empty plastic jars an bottles along with a recyclable shopping bag. I fill the jugs and bottles with water and put them in the shopping bag. I exercise with the shopping bag(s). When I need more weight I just add more water bottles. Simple easy.
Wow nice
Great!!
I was 54 and had a routine at lunch of walking a mile in the neighborhood rather than gossiping in the teachers’ lounge. The first leg of the walk included a small hill which usually gave no problem. Walked straight down it 5x a week. Then one day… excruciating pain!! The first orthopedic surgeon said it was a meniscus tear and I was scheduled for surgery. My brother urged me to get a second opinion and after an MRI and x-rays, I was told it was a femoral fracture!!! That made me really mad at the 1st doctor. Quack. It healed. No surgery. No problems since with that leg. Ever since, I use the ski slope transverse on any hill, back and forth. Everyone should do that!!! Any hill, every time!!!
How do you do a ski slope transverse? Thank you 😊
@@Kidgesalso after more explanation of this
@@Kidges zig zag
Thank you for that simple, straight forward answer. I walk to & from a grocery store I use. Slightly hilly walk, about 1.5 miles. I have trouble with the "hilly" part..I was born a "flatlander". The zig zag will..I think!..divert my brain's attention from the breathtaking (literally) "hilliness". 83 y.o. female here. And, yes, I walk both ways. Thank you again! @j.pappas9083
it’s a “zig zag” up or down a hill as if you were skiing down a hill. It’s a great way to a fall from loosing your balance.
Bone isn’t just funny. It’s downright humerous!
That just tickles my funny bone!!
Ha-Ha.
😂
I've never used HRT. I'm 61 and 21 years into menopause. I have the densest bones my Ortho (who I used to work for) has ever seen. I ride my bike to work and walk and stand all day. I live on the second floor, no elevator. I consume yogurt, cheese, chocolate milk daily. I also have a healthy BMI and well hydrated viscera. I eat fish and nuts, greens and fruits. I don't take supplements but take meds for aggressive Hashimotos.
And you have good genes
Any dairy products are a mistake to eat. Try plant cheese that digests much better thsn cow cheese and doesn't cause mucus in your body.
Do you take iodine? Every cell in your body needs it check out Dr Bernstein
Which supplements?
@@marciamakoviecki3295She said she doesn't take supplements.
Hi, I live in Southern France for 15 years, and I do as the French do: We walk a lot naturally. I live on a little hill and have to carry my shopping stuff uphill every day. We eat natural food. I take no medication and no supplements. My blood pressure is a bit high, but I negotiated with my doctor to loose weight and reduce salt and eat more Kalium (potassium) rich food, which is easy as I love fruits and vegs. I also love fish.Lots of herbs, chick peas, garlic, salat etc every day. I have a fresh outdoor food market around the corner. Fresh bread every day from the local bakery. With good butter and jam in the morning. I have cut down on my coffee intake quite a bit. Had lots of coffee before, now only in the morning mostly. But in winter I have a hot chocolate in the evening (in France this means pure cocoa powder and a little sugar, not that artificial stuff you have in America). I love being outside in the sun. Oh, actually this is one supplement I take, only in winter: Vit D. Around 800 I think. Not every day, but often. Having become French I believe in my daily wine, plus regulary sex. I think this is totally underestimated, the sex. It is what keeps us young and healthy. My neighbour just died aged 101. She made the mistake to go to hospital to cure a cold/bronchitis. Was fine, apart from the cold, when she walked in. Got out dead. What a pity. I was married to a doctor for 27 years, so I know what I am talking about. Although these two seem very nice and goodlooking :-) Greetings from France.
I'm Canadian and we do the same in our house except we make our own fresh bread and keep a garden to preserve our own jams, pickles, sauerkraut etc .. I think that living simply helps. I love knowing that no matter where you live in the world, the same habits seem to apply. Stay healthy everybody!
I have some osteoarthritis. Every day I make myself a big pot of tea consisting of
2 bags peppermint tea
2 bags camomile tea
2 bags of rosehip tea
2 bags of turmeric tea with ginger
Sometimes I add a tablespoon of honey to the mix.
Breakfast drink made with bullet mixer
2 clementines
2 tablespoons of honey
1 packet of vitamin C
1 packet of gelatin
1 tablespoon of ginger
1 tablespoon of cinnamon
1 tablespoon of turmeric powder
a dash or two of pepper
pour orange juice (with pulp) into container until full
Mix this with the blender - a great healthy drink in the morning
Thanks for sharing
We are becoming much more aware of the vital role of vitamin K2. In short, most people have plenty of calcium in their diet. D3 helps to get it absorbed from the food into the bloodstream. However, without K2 the calcium can be deposited where it is not wanted: in the arteries, on the heart valves, on soft tissues, on the spinal ligaments (DISH). K2 is essential in getting the calcium into the bones and teeth. How to get K2? Fermented foods (natto, sauerkraut, some cheeses, organ meats) are a source, but apart from natto it is hard to get enough. So most people should supplement.
K1 is really important, that's right...😊 but what about just eating..greens? 😁
edit: sorry, just realized you were specifically speaking about K2 and not K1! Actually in this context (bones) it makes much more sense.. 😅 sorry again!
@@geronimoflyingfree No worries. As you suggest, most people get enough K1 from food. It's necessary for clotting, especially. To be honest, although K2 has been known about for nearly 100 years, it's only in the last 20 years or less that awareness has grown of its importance to bone health. It was first really noticed in Japan, where some people eat a lot of natto, and it was noticed that the natto eaters had noticeably lower rates of osteoporosis. Eventually it was narrowed down to the effect of K2.
Buy a D3 supplement that is also K2....D3K2. That is how we need to take a vit d supplement
K2 is easily gotten by eating eggs or animal protein. It’s not that hard to get.
@@geronimoflyingfree I heard that K1 is transformed in K2 inside the body.
At age 63 started walking with a weighted vest. Depending on fitness level I would recommend wearing around the house doing routine activities first before going out and walking for miles. I started with 8# and increased over the past 11 months to 14#. I walk in a rural area up hills and on uneven surfaces and gravel roads. If I were walking on flat ground in town would most certainly add more weight.
Like the ideal!
I have Rheumatoid Arthritis and I've taken HRT since menopause back when I was in my late 40's, I'm turning 70 next year. It has been a life saver for my bones and it has given me great benefits all round, even with skin, hair etc.
I made the mistake of going off HRT and my bone density clearly dropped even though I exercise regularly. I'm back on it, mostly because of bone density concerns.
Did it bring back your periods?
@@TeresaBryant-lq3ue No. If you have any post-menopausal bleeding, see your doctor right away.
@@TeresaBryant-lq3ue No not at all.
Hi 👋 I'm also turning 70 march 8 next year...wrongly diagnosed with rheumatoid arthritis but have osteoarthritis...going for mri this week...going to do all natural to avoid surgery 😊 🎉🎉🎉🎉love from South Africa 🇿🇦 💖
Atherosclerosis was briefly mentioned regarding calcium supplements. I believe taking K2 with Calcium helps the calcium get out of the blood vessels and absorbed into the bones where it belongs. It's helpful to know which form of the supplement being highlighted in video has the most bioavailability. Thank you for your fun and informative content.
These 2 R surgeons. Their knowledge of nutrition is limited by retarded medical schools .
Boosting bone density is important for preventing osteoporosis and maintaining overall bone health. Here are several effective strategies:
1. **Calcium-Rich Diet**:
- Consume foods high in calcium, such as dairy products (milk, yogurt, cheese), leafy green vegetables (kale, broccoli), almonds, and fortified foods (orange juice, cereals).
2. **Vitamin D Intake**:
- Vitamin D helps the body absorb calcium. Get adequate sunlight exposure and include foods rich in vitamin D, such as fatty fish (salmon, mackerel), egg yolks, and fortified foods. Supplements may be necessary for some individuals.
3. **Regular Weight-Bearing Exercise**:
- Engage in weight-bearing and resistance exercises, such as walking, running, dancing, and strength training. These activities stimulate bone formation and improve strength.
4. **Avoid Excessive Alcohol**:
- Limit alcohol consumption, as excessive drinking can interfere with calcium balance and bone health.
5. **Quit Smoking**:
- Smoking negatively affects bone density. Quitting can help improve your overall bone health.
6. **Maintain a Healthy Weight**:
- Being underweight can increase the risk of bone loss. Aim for a healthy weight through a balanced diet and regular exercise.
7. **Limit Caffeine Intake**:
- Excessive caffeine can interfere with calcium absorption. Moderation is key; aim for no more than 2-3 cups of coffee per day.
8. **Consider Supplements**:
- If you're not getting enough calcium or vitamin D from your diet, consider taking supplements after consulting with a healthcare professional.
9. **Monitor Hormone Levels**:
- For women, estrogen plays a critical role in maintaining bone density. Discuss any hormonal changes, especially during menopause, with your doctor.
10. **Regular Health Check-Ups**:
- Get bone density tests as recommended by your healthcare provider, especially if you're at risk for osteoporosis.
Implementing these strategies can help improve and maintain bone density, but it's important to consult with a healthcare provider before making significant changes to your diet or exercise routine.
🙏 docs 👍
Who is this? Ai?
Thank you for the summary it helps to see it outlined this way ☺️👍👍
You’re off..
Thanks for sharing this helpful information! I really appreciate it!❤️💕
Do not drink fruit juice ! contains too much sugar!! ( Eat fruit of course)
I have started making mineral water with Celtic salt. The minerals in bones are complex and many. A great exercise is standing on one leg as this engages the muscles necessary to to right yourself instead of heading to the floor.
I do this when I brush my teeth. Standing on one leg to help with my balance
Exactly how do you make the mineral water?
Hello fellas! Very Interesting, Thank You Both for Your time helping us understanding our bones better! What's your opinion on vit K2? I would Really Appreciate it! I broke my wrist last summer just cleaning the house. My wrist was hurting for 2 weeks before I went for an X-ray. Then this summer I broke my big toe. I'm 62, and this osteopenia is really getting scarey.❤
Yesterday I tried red lentil pasta (the only ingredient is red lentils). It has less carbs and more protein than regular pasta. I really liked it.
Lentils are a super food for sure
I love red lentil pasta and I make it with sautéed arugula, spinach, pine nuts, and garlic. With Parmesan. Protein and vitamin k.
There really isn’t that much controversy regarding HRT. Unfortunately it will take the medical community about ten years to accept the newest research and studies showing its many benefits. The WHI study did immeasurable harm to many women.
I would disagree with your statement on HRT. There SHOULD NOT be that much controversy about it, but lack of updated and corrected data on the WHI has not yet been incorporated into med school curricula and most attending docs remain oblivious to historical medical errors. Inertia reigns; women suffer. On that we can agree! Recommend Makary’s “Blind Spots: when medicine gets it wrong and what it means for our health”, just published this past September for a fairly good overview of the subject in chapter 2.
I believe it was intentional too.
@@cate499 I can’t say anything about that, but the study was flawed from the ground up at the outset. Not even the correct/appropriate demographic of women was selected to participate, something I’m not sure that even Makary mentions.
@@jenniferhutson8579 I should have said “isn’t’ that much valid/scientific controversy”. The docs made it sound like there was valid controversy and that’s what my point tried to counter. I ignored the “findings” of the WHI study and am so glad I did. Luckily I had a medical provider who continued to prescribe my estradiol patch. I’m still on it at age 75 and plan to stay on it until I die.
If your doctor ignorantly suggests you stop HRT because you’ve been on it for five years, find yourself another health professional that cares enough to keep up with the new evidence that HRT is crucial for bone health and numerous other body parts. The book ‘Estrogen Matters’ is a great place to start.
Love the humour! I cant count how many of your videos I have watched over the past 6 months. 2 weeks post hip replacement. Learned so much about so many subjects. Keep up the good work! Im Canadian too! Victoria.
I’m in the UK so we are controlled by NICE as to prescribed medicines. I have Crohn’s disease and was prescribed AdcalD3, but the leaflet advice said not to eat leafy greens or any other food high in calcium. As a vegetarian, that would cut out a lot of foods which carried other health benefits. It didn’t make any sense to me that I should stop eating good food in order to take a pill. My calcium levels are checked and are fine, so I just take D3 with a glass of whole milk. I used to walk a lot before getting hip oa, but I’m 6months post THR and gradually getting my strength and stamina back. We have a long waiting list for orthopaedic surgery, I was 10 years from diagnosis, so I have a long journey back to fitness, but I’m determined to get there.
Love your presentations. I watch your spots as often as I can. A mixture of wonderful information with a dash of humour and an easy going style that keeps the viewer engaged to the end. Thank you
Wow, thank you!
I’m 68 and have been diagnosed with osteoporosis. I refused the medication because of the side effects. However I m WFPB don’t smoke rarely drink and I do all your recommended exercises and supplements except the hormone therapy, I was told because I have not had a period in more than 10 years that there was no point. Do you think it would help me now to ask again? Thanks guys love your videos.
Same exact situation here. I wonder now at 68 so far past last period if maybe new research suggests HRT might still be beneficial!
I started bioidentical HRT 10 years menopause and my friend started it 20 years menopause.
She has increased bone per REM and DXA with HRT combined with Strength and lift training at her local gym.
I am also on carnivore diet which got rid of joint pain in my knee and I have spondylosis and osteopenia. My skin, hair and bone are improving with addition of HRT. I’m on continuous, but some bone experts say cyclical helps bone even more so I am researching that. My only supplement is iodine. I love tea but teas are so high in fluoride. Double brewed is not bad so I do that when I really crave tea!
What is wfpb?
@ whole Foods plant based.
Would never take prescribed osteoporosis meds. I do definately agree with all the other suggestions.
It’s a last resort for sure for those who are the extremes of low bone density. Some people need it
Biophosnates, No try to avoid.
I also eat prunes / figs / black raisins, just part of my healthy eating. 😌
@@HA-kw7vq There are several studies confirming the efficacy of eating 4-6 prunes per day to build BMD.
I do as well. Studies report eating 50 gm prunes (5-6) daily seems to positively affect bone density and/ or halt bone loss
HOW do you guys not have 5M subscribers. You two are AWESOME!
I absolutely did all of these recommendations. Since 1974, I have jogged virtually every single day 5 miles. I made my husband nuts about this. Jogged everywhere. Since 1974 I have taken vitamins supplements rich in calcium, Vit D Mag. I love dairy and drink or eat it every single day, even when it was said it doesn't do much for bones, not absorbed good. I take collagen sjpplement every day, do exercise warmups every day with weight lifting since 1974, eat lots of protein, bone broth, etc and have for decades. I ate the greens every day, pounds of brocoli,I don't smoke, don't drink alcohol, can't drink coffee because of caffeine reaction, I honestly could not have been more concsious of all these recommendations, and I HAVE OSTEOPOROSIS. Mom had it.
Wow
Bummer, but likely your osteoporosis would be worse if you hadn't been doing all of that. Plus, DEXA only gives you a partial picture of your bones -
Sounds hormonal related ...loss of estrogen.
Check out the Bone Clinic in Australia. Dr Belinda Beck has many interviews out there. You will find them very interesting
Absolutely a generic link...My mother also had it!
I'm 71, have been on HRT (compounded bioidenticals) for 20 years, strength trained for 25 years, walk daily, am a big dairy consumer, & have good bone density. For many of my friends who have osteopenia or osteoporosis, is it too late for strength training, calcium, etc? I hear them say it is too late & only meds & injections will help at that point. I worry about them.
who is saying that? I find this surprising as of course we still need to get adequate calcium and other nutrients, and unless the bones are so weak that strength training could cause a fracture, it could only help to start a program? Maybe the concern is that you can't get back to healthy bone density without meds, but saying there is no point in taking these other steps sounds highly questionable.
It is not too late. I started serious strength training 10 months ago at age 71. My recent bone density test showed that I have moved from osteoporosis to osteopenia in all three areas of bone tested.
@@gustc765 You just gave me hope!
Thanks for the information! I fear HRT...Have lost several family members to breast cancer before the age of 60. It's a difficult decision!
For sure complicated. Talk to your doc
If you have any history of breast cancer in your family do not take HRT! You can use natural wild yam / progesterone cream instead!
Hello! I was wondering why were chest compound exercises ignored? Wouldn't the sternum and the ribs be one of the few bones that preserve the ability to produce antibodies and other immune system cells in young adults? Wouldn't that make push ups and bench presses great for even boosting your immune system?
I think any compound weight training is beneficial, including chest press.
I’m not sure if you mentioned boron for bone strength. It has helped with my bones. Prior to hip replacement therapy, X-rays were taken and one year later taken again. The hip surgeon noticed almost no further degeneration right before surgery. I also take a full range of vitamins but no herbs like St. John’s Wort, which mimics estrogen, because of a double saplings oophectomy due to Lynchburg Syndrome and the resultant endometrial cancer.
I also have a fourth year old broken ankle which has never been set. I walk fairly well and have generally worked ten hours a day standing and walking. My podiatrist teaches podiatry and said that ankle replacement surgery had such a short duration, he didn’t recommend it. I declined ankle fusion because I really have no pain and walk fine. After my hip surgery, my gait was much better.
People who have had kidney replacement may be able to tolerate boron as my understanding is that calcium is damaging. I have a half sister who had the procedure and was okayed for boron for bone strength. I believe it’s a mineral found in vegetables but is depleted in our soil here in the United States. Love you guys!
Hi there, I was very intrigued to read above that St John's wort mimics estrogen although can't seem to locate anything when I do a general search online. I'd love to know where I could find this information, do you have any sources? Many thanks!
What are your thoughts on taking Prolia injections every 6 months? I have been on Prolia injections for 7 years and I am concerned about the long term affects. Thank you so much !!
This is a common question. Some people need it. Worth talking to your doctor about a possible drug holiday if appropriate. Some people however have to continually take it due to their high risk of fracture
@@TalkingWithDocs Thank you so much. I appreciate your advice and I will talk to my endocrinologist coming up in March, 2025 !!
After being on Proton Pump Inhibiters (Omeprazole) for 20 plus years.I have osteoporosis. One broken leg so far. I can't believe that you did not discuss this horrible over-the-counter drug. Not only do they cause long-term damage, they are nearly impossible to get off of.
I’ve been on this for 15 years. I was never told of the side effects and maybe they didn’t know back then . I have osteoporosis. I’m 63 , always been active and stand all day in my job . Now I’m scared and cannot stop the pantoprazole as the heartburn and acid reflux is awful. People should be warned. My doctor wants me to have an injection once a year to help the osteoporosis not get worse 🤷🏻♀️🤦🏻♀️
Hey Docs! Was hoping you'd also discuss Vitamin K-2 MK-7 role of directing calcium to the bones & teeth instead of staying in the soft tissue & blood stream.
They probably don't know😂
I had to learn that on my own. No doctor ever told me that all they said was take vitamin D and take D3 with K2. I have the bones of a 40-year-old and I’m 70 years old.
@@pionus3651 Hi,are you a woman? How many years have you been taking D3 With K2 ?
@@SuperTubeme wont be surprised!
Thank you guys for being there you are the best
Omg these guys go on and on and on.
I have ra and also had oesteopenia several years ago but no one told me to do anything about it. So now of course have oestoporosis. Now they suggested I take Prolia and take calcium plus minerals, have taken vitamin d for years. I agreed to take the calcium but after already taking Humira the thought of Prolia too and all the side effects scared me. Now that my bones are destroyed…the first thing they mention is drugs. Of course no one even mentioned anything else…exercise..diet. I think I will stick with walking but can only do so much with ra. Thanks for the information. You guys are great.
Hang in there you can do this. Thanks so much
You’re welcome…only being 58. Have to keep going. 😃
You can do this. I have RA and osteopenia. All osteopenia means is that your bones are less dense a given amount. I went to a doctor to explain all this and she said, "You don't really have a problem. Right now your bones are denser than mine and I'm in my thirties." Diet and exercise mean so much. I exercise 21/2 hours a day. Not every day, but that's my goal. Cardio drumming-love it to death-yoga, tai chi, weights. Diet? I'm trying to DASH more. I'm 73 and can outlast my grandkids! Hang in there! Blessings!
@@sparklej1142 Thanks for the info…good advice.
I would stay the hell away from Prolia.
I wish I had known about HRT 10 years ago, I'm 62 years old now. Sitting kills me, after watching a movie I can't move right for 5 minutes. I exercise every day and walk over a 1hr a day. I need to start up my dumbell training again.
@marysinclair1214. So often pain is from weak and/or tight muscles,
not bones. When you get up from sitting, swing your hips right and left, like Marilyn Monroe, for a few. Usually gets rid of pain in a minute or less.
Works for me at 80.
Also if knees hurt getting up, try lifting up knees as far as possible in a high knee march. I found helpful quickly.
Also taking a Gentle yoga class, will stretch muscles all over body, strengthen those muscles too, and therefore stabilize joints.
Keeps us comfortable and younger.
Good luck. 🩷🩷🩷🩷
I'm sorry for the suffering you do but it was nice to see somebody who has the same issue I do after sitting with 90° angle. As soon as I go to stand up I'm in so much pain in either the knees or the front of the hips pelvis area and sometimes even my lower back until I get upright and move a bit lol.. nobody ever worn me when I was a kid this was going to happen😅😅😅
ruclips.net/p/PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2&si=8WPply5PqDl7h0j_
Just for you Mary!! ❤❤❤ Enjoy her series!
There are women in their 60s and 70s who start taking HRT. Look into it and talk to your doctor.
I was diagnosed with osteoporosis in my mid 40s (60 yo now, 10 yr post menopausal) the choice of HRT was not discussed with me by any of my doctors as it was the era of HRT causing breast cancer! (my mother had breast cancer in her early 50s). I've taken bisphosphonates on & off, and this summer took Reclast injection (once a yr). Now, I've asked my gyn doc on my routine annual visits twice to prescribe HRT going forward, for bone health & the diminished Estrogen - her answer was "that ship has sailed for you". I don't want to accept the answer and am going to pursue this further with endocrinologist. Am I right? Should I start HRT at age 60?
I have the same question, thank you for sharing. Is it too late to start hrt after a few years into menopause? And why ?
I have estrogen positive breast cancer so no HRT for me. In fact I take an estrogen blocker along with calcium and vitamin d. No alcohol but I do like my morning caffeine. Good suggestions!
Sorry to hear that. You’ve got this Trish!
Do magnesium and Vit K2 (MK7)
“The bone breaker” lol!
You guys are so good! Thank you- entertainment & education!!
Thanks for watching!
Great channel! Your videos helped me prep for my hip replacement and prepare for my recovery. I had a posterior approach THA at the end of August, and things went and are going better than expected, with one caveat! When I saw my surgeon the day after surgery he said that it was a good thing that I had surgery now ,as he had to do extra work due to me having osteonecrosis! Well this was a shock to me as I had thought that I had osteoarthritis, likely from 50 years of hockey and 40years as a industrial mechanic. Now I’m worried are my bones failing will I have to have more joint replacements?
Great video! You two always crack me up! You are a super combo.
Thank you 😁
I need to get more serious about my diet, exercise and supplements. My heart doctor advised me not to take calcium supplements. But I was just diagnosed with osteopenia at age 79. I wonder if a plant based calcium supplement would help??
Vit D with K2 helps with transport of serum calcium to the bone and therefore less likely for serum calcium causing calcifications in the vascular system
Addendum: I have been on hormone replacement for decades, I am a yoga devote, I eat Keto, rarely drink alcohol, don't smoke, and have had one Reclast infusion. I also have had 3 back surgeries decades ago, and have degenerative discs. I deal fine with the back issues, just don't run anymore. STILL, I am worried about a hip prosthesis causing more harm than good in my bone on bone hips. Thanks.
I am 61 post menopausal 12 years and I just did my dexa scan and I have osteoporosis to my shock I’ve been weight training for over 20 years
If I start taking estrogen will it help
It’s harder to say after 12 years. Worth a chat with your doctor. Review your diet and supplements. Consider a weighted vest. You’ve got this!
I’ve read that if you’re post 10 years menopause the risk of HRT causing other issues is higher
Everyone watching this go find the book the hidden herbs by anette ray
started reading it yesterday too
great book, unfortunately this industry is all about profit, nothing more, nothing less
I finished that book 2 weeks ago and I can say that is amazing book. Would also recommend it.
that book turned everything around for me
Any book worth banning is a book worth reading - Isaac Asimov.
I had breast cancer at 58 and taking anastrozole does lower bone density, so far so good, I am taking CA 500 plus sesame tahina, D3 5000 iu daily and omega 3 supplements
I recently was diagnosed with osteoporosis and was prescribed Fosamax. About a month later I developed jaw pain which I have never had before. Needless to say I stopped taking the medication after reading about the side effects of taking osteoporosis medication. My doctor wants me to try a different med however I am very hesitant because of the side effects I already experienced. Not sure what I should do. I am following your other 6 suggestions!!
Boniva is safe. No problems, just very slow to work. The generic name ibandronate 150 mg.
No to Big Pharma! I am 67 and have osteoporosis. My DEXA scans were disheartening at the high rate of loss of bone density. I started taking AlgaeCal nearly four years ago. Two years ago, I had a DEXA scan, and remarkably I gained 6% in one area. My twin sister was using TrueOsteo, and she gained 6% in both areas they measure. It is incredible. It would be incredible to just maintain, but to gain is absolutely fantastic. I used Prolia years ago at the suggestion of a doctor, but stopped once I read the damage it does to your bones! Sure the bone density increases; it fills them up like cement and then they can't grow correctly. It is shameful!!!
Check out the information on studies done for TrueOsteo and AlgaeCal. Regarding Algae Cal: "This human study involving more than 200 women and men found that AlgaeCal formulations increased bone density by more than 2% on average. To gain bone density at all is an unusual finding as humans normally lose approximately 1% of bone each year after age 40"
I would never take any of these bone meds I know of others who got bad jaw too rotted inside them after these drugs it was horrific
My dentist told me fosamax can cause bone collapse during dental surgery. I do things like strength training, HRT, supplementation and good nutrition
I love the banter between the doctors - all the advice was familiar and made sense.
Thanks so much!
Thank you for these suggestions and reminders especially for pointing out the destruction alcohol contributes to!
HRT is something I want to learn more about as well, tysm for mentioning this 😊
Yes! Thank you for the reminder
Alcohol is a toxic poison in liquid form, heavily advertised and promoted
At 67 yrs old before you break a hip, are there any symptoms that might clue you in that your bones are getting porous? I have a small farm and wrangle goats, pigs, poultry, 50 lb feed bags and 40 lb bales of hay, it's a bit harder than it used to be.
No real signs unless it’s a stress fracture and then it would be pain
"A bit harder than it used to be." 😂 I'm a 46 year old farmer, and it's a bit harder for ME... I'm in awe if you're 20 years older and still doing it all with minimal difficulty... I'm honestly worried about if I'll be able to continue fot the rest of my life, as I'd always hoped. Keep on keeping on, awesome lady!!
@Kelly_Ben Aww, thank you. Tolerating pain is key😉
Great info thanks 🙌. I walk 2 hours a day now and for 1 hour of that I have to carry my son’s heavy backpack. I’ll stop complaining about that now!
Love watching you guys! Thanks for sharing your thoughts and experience!!
Our pleasure!
This is such a great video doctors and I really appreciate you both. I'm 62 with osteopenia. I did have a tib fib fracture about 6 years ago for really no apparent reason. Haven't broken a bone since. I do take calcium citrate magnesium and zinc with vitamin D3. But have only been taking two tablets once a day which is only 500 mg. Your video content states I should be taking 1500 mg of this per day? And that would make me ingesting 1600 IU on the D3 if I double up on the calcium. Is this much D3 going to be harmful?
Couple years back I was taking this supplement plus a supplement that was a D plus k2 and then I had blood work done and the D level was too high. I had to stop taking that supplement but really wanted the K2 and I have not found a replacement for just K2.
Any suggestions would be greatly appreciated. And I'm also wondering if the osteopenia that I do have is the reason why I have lots of pain in my lower back or even in some other joints at various times? I am a non-drinker nor a non-smoker. I don't have caffeine in my life everyday it's kind of intermittent. Additionally I had a full hysto back in 2008.. was on HRT a couple different times intermittently the first few years but haven't been on anything since then. I have all kinds of issues from not being on any HRT and have recently thought about talking with a gyno because my pcp shies away from HRT discussion.
Thanks for the great information. I love that you share your knowledge with us!
I would like to speak to this as one of my sisters has taken HRT this past year and started bleeding vaginally then was told to stop. Afterwards, it was discovered that the bleeding was caused by precancerous cells. There is no cancer at all in our family of any kind.
yes there is, your sister has it. I'm not trying to be a jerk but it's already well established that *if* hormones (through hrt or natural production in the body) effect cancer, it *may* cause existing cancerous cells to grow more quickly depending on the type of tumor, but there is no evidence that it causes it.
There are so many possible causes of cancer, immediately jumping on HRT as the "cause" is off base.
HRT does not cause cancer but will feed a cancer already present.
I slipped on a wet walkway and broke my upper humerus in 3 places in 2017 @ age 61. The silver lining was that's how I found out I had osteoporosis and could start getting it treated. I'm on Prolia and I do the things you listed except for weight training and HRT. Thanks for the weighted vest suggestion- I am 5'8", 122 lbs, so I think the extra weight would help me get more out of my daily walks! 🙂
Weight training IS the answer (with lots of proein)
Hello from PEI! Thank you for the informative video. I'm glad to learn that I'm already doing a lot of these helpful things. I recently started using a weighted vest and love it. I feel stronger in my core and overall. As an added bonus, it helps to keep me warm on my walks as the weather turns colder. It is one of the best investments I've made in my healthy lifestyle. I walk daily anyway, so throwing on a vest is pretty simple. It doesn't require any extra work or time on my part, which makes it easier to stick to. Thank you for all that you do to educate us!
This channel and the Drs are so informative, knowledgeable, smart, and fun while teaching us true information. Always a great learning experience. Thanks Dr. Z😊. Thanks Dr. W.😊
@@adriannehamilton2866 don’t forget “good-looking” too😉
Yes. Thanks my bones are getting weak ..day by day ..Gracias
You are so welcome
Thankyou yes osteopenia so eat 4× yoghurt, sardines, broccoli, almonds...On Prolia, and vitD, k2. Do RT, walk hills pounding downhills. Had a stress fracture tibia and fibula as soon as I became menopause
Hi what brand vit D, K2 do you take . What is RT?
Im 68 yo and just got over a fx of my right tibia 2 weeks ago (I had to increase my vitals D) and had a left total hip replacement 6 months ago due to a congenital hip defect. Getting older is not for the weak minded.
@@acs5008 in Melbourne Australia so Chemist Warehouse. *SWISSE* for Vit D. *GO* for k2. 180mcg. RT stands for Resistance Training.
@FLSandye can you pinpoint the cause for your tibia stress fracture!?. Were you doing a certain exercise? Overuse? Lacking minerals for a period of time? You did mention lack of vitamin D. May I enquire your age as I am curious to see if 50+ is the risk group.
@@angeladaviesI'm 68 yo. I've been taking supplements for many many years. The fall I took could have been preventable (damn remote control chair cords). My ortho doc increased my vit D to 8000 2x a day (ongoing). I had a DEXA scan last week and have entered the osteopenia phase 😢
Doc's what if you have osteoporosis but need hip replacement how would that work? Would that be high risk for femur fracture?
Very informative video Doc's, up until now, I never really understood the full cause & effect of hip fractures, which seems to be very common with the elderly.
Very timely - thank you. Have been advised to take Prolia for osteoporosis - very concerned as I have non-aneurysmal abdominal artery calcification/plaque. I have been told that this medication will not worsen the latter...any thoughts on this? Love your channel.
I was sunbathing and taking 5,000iu of vit D/day. My level got to 100. Glad I caught it so I could reduce the D.
What is the opinion about going back on HRT aged 75, having stopped 20 years ago. I had a complete hysterectomy aged 45 and was on HRT for 10 years. My HRT was stopped in 1994 following this misinterpreted study. My GP says NO a private doctor says YES…
It would really depend on the goals. Worth a discussion though
@@TalkingWithDocs Than you for replying. My goals are better bone health, better sleep and having more energy. I believe I only need oestrogen because I don’t have my ovaries anymore from the complete hysterectomy.
My doctor took me off HRT and I lay awake afterward, worrying that my cholesterol would go up and my bone density would go down. Sure enough, now I'm on medication for both. Of course, I'm awake a lot because of night sweats. :(
Find a knowledgeable physician -a functional doctor.
@@proverbs3150 Alas, where I live, I'd have to go on a wait list for a couple of years to switch.. My doctor is actually very good, over all... Thank goodness.
I took HRT for years due to an early hysterectomy and now have breast cancer. It’s hard for me to NOT believe the study.
Have a first cousin who was on birth control pills all her adult life then went on HRT after menopause. She has been struggling with breast cancer since she was 65…she is now 80. Just had surgery again…they blame the HRT.
Thank you . I learned things not told by my doctors. I’ve had osteopenia then into osteoporosis. My Dr just doesn’t say much. My OBGYN was furious my GP isn’t guiding me more in osteoporosis. I take some vit D and CA and carry my twin grandsons a lot. No one ever mentioned the soda and uptake issues with CA or Vit D with protein. So many little things to learn.
You guys are absolutely correct I do work out with weights and I do a lot of running just to jump off the subject for 1 second and get into skin conditions also flaking of the scalp thank you
I had a friend that was a mammogram and bone density scan technician. She once told me "One benefit of being overweight is that you will have denser bones as you are constantly bearing weight." Is this true?
Yes. But, being overweight or obese has far more detrimental outcomes to justify staying heavy for bone density.
I am an IVF mum, starting when this procedure was in it's infancy. After the birth of babe #2 I suffered spinal degeneration. After spinal surgery # 3 my surgeon suggested that the excessive hormones used for IVF cycles is an alarm for bone trouble. What do you guys think, please?
Thank you very much!! I'm always looking for info on improving bone density. Still nervous about taking Fosamax but my dr is following it closely. Strength training and weight lifting are now part of my life and I enjoy doing both. Great video!
Dentists will not do dental surgery on patients who take Fosamax because it causes brittle jaws. Do not take it!
I took it religiously for two years then started having issues swallowing. Looked up side effects n sure enough, it was listed as a common one. Went off it n after a month swallowing issylues went away. Trying to keep fit n eat healthy.
I took Fosamax years ago for 1 year. It affected my jaw. Also was told that my liver was half gone. So I stopped taking it. Was told to drink water with 1/2 of a lemon ( juice) on an empty stomach first thing in the am to regrow my liver. I assume it worked but continue with the lemon routine.
So I got on the Hrt wagon well past the 10 year window.. I was 64 when I started. Am I getting any benefits for my bones late in the game??
It is hard to say as most of the studies focused on earlier adopters. Your bone density testing may tell the story
I primary Hyperparathyroidism and it caused osteoporosis at age 57 yrs it’s been 9 months since surgery they took half thyroid and 2 enlarged parathyroids out now I went to osteopenia in 10 months except L1-L4 they said it can take up to 2 yrs after surgery to go back to normal bone health.
Sorry to hear that. Best of luck
Hi there I’ve had a broken neck of femur in one hip which was when I was about 60 due to a fall and had screws in and a hip replacement in the other three years ago I was on a injection for bones but I have come off of it due to worrying about it affecting the jaw any advice on this would be appreciated.💖
Bones are constantly being remodeled (if you exercise) to support the stresses. I have always wondered: biphosphonates decrease the amount of bone resorbed by the osteoclasts causing increased bone density based on just mass of bone, but do they actually cause stronger bones or do they just have more bone with lots of microfractures in the old calcium?
@@vb4567 I agree. Better to boost the osteoblasts by fixing hormonal imbalances and dietry inadequacies and by load-bearing exercises than to inhibit the osteoclasts (unless exercise is impossible.)
My doctor keeps telling me I should take Risedronate, and I refuse. I keep mentioning that suppressing osteoclasts results in perhaps denser bones, but bad quality bone! She has nothing to say in response! Then when I ask if I can test my bones with tomography, which measures bone quality, not density, she tells me she has never heard of that. I give up. Now she says that she won’t do another DEXA scan unless I take the bone drug! I will still refuse. It’s so frustrating.
@@erika8065 It is frustrating. My specialist suggested Prolia, but my GP said "Don't go near that stuff ! " Fortunately I have an Onero clinic nearby, and my GP has refered me there.
@@erika8065Shes telling you?? Unless its restricted by insurance she diesnt make the rules. Thats manipulative so see another doctor.
@@triciadaily4512 In Canada, so many people don’t even have access to a family doctor, so I am stuck in this situation. Better to have a GP like mine than none at all. This is the sad reality of healthcare in Canada.
What about a vibration plate with exercise? Will that help with bone loss?
Love your informing videos, thanks! Do you recommend hip replacements on osteoporotic bones? I need both hips done.
So annoying! I had a hysterectomy at 42. Doctors refused to give HRT. I know the benefits would have out weighed the risks. 10 years later, I'm in very poor shape, struggling to carry myself (not over weight at all), every joint is painful, herniated discs, spinal stenosis, sciatica, etc. All inspite of good nutrition and remaining active.
Talk to your doctor about starting hrt now.
Your advice very welcome thankyou.
Do you have studies on fluoride poisoning and osteoporosis risk?
We are blessed to have a juvent machine and it is life-changing my mom and late stage congestive heart failure has been using it and we are seeing significant improvements in her she actually got in her car and went and got groceries last week she still gets profoundly tired but I don't think it would have been possible without it.
Please mention those risk of biphosphanates though very serious are rare as mentioned one has to weigh risks and benefits. I was on Alendronate for 15 years - now on an “alendronate” holiday. Sustained 5 fractures on that drug but mostly trauma related.
Thank you for this succinct compilation.
Much better than all the talking heads trying to sell something I can’t afford.
Thank you for doing this great follow-up to your 10,000 steps. I admit I'm a wreck and I'm watching these over and over to start taking charge. ❤ you guys!
Thanks so very much
I’ve applied the majority of your suggestions but unfortunately have deteriorated bone density over the past 12 months.
What are your thoughts on a medication called prolia as opposed to the bisphosonates
Thanks for this video, glad you said what the top 6 things are to do ! 🤗👍😎 I take an exercise water class, & try to eat things like cottage cheese, yogurt & also for now have a prescription for injections for by bone density/ osteoporosis!
Are there any side effects from the injections once a year. My doctor wants me to get it .
I am taking generic Fosamax, have osteopenia in my hips, also eating lots of dairy, tried taking calcium supplements screwed up other things, eating lots of veggies and exercising as much as I can!
That’s good. Best of luck
@@deejayk5939 Be sure tto take vitamin K2 daily... Reduces the risk of the calcium clogging thd arteries.
I had a recent visit to my nephrologist, who is monitoring me due to my lowered kidney function-I’m about to turn 81, and apparently I’ve had gradually decreasing kidney function for a long time. Over the course of many years, I’ve taken a D3 supplement. My primary doc reduced my intake of D3 a few years back, but now my nephrologist asked me to discontinue it altogether. He said that it has an adverse effect upon my kidneys, and that my blood tests show that I don’t have a current need for a D3 supplement. He said at my next blood tests in 6 months, we’ll see if I need to resume a D3 supplement.
He explained that D3 stays in the body longer than most supplements, using an explanation that frankly went over my head, but then in simple terms, that many supplements get pee’d out in a short time, but not so with D3. Fine with me-one less pill to swallow daily!
Excellent video! I have osteogenesis imperfecta, and so try to follow as many of these as I can. I was told to avoid almonds, though, for other reasons (I eat walnuts instead).
I have been told to watch out about excessive standing, since it is hard on the knees. Any thoughts on that?
Not sure about the standing. Moving is better. Standing is better than sitting though. Love walnuts!
I've seen in various videos that walking, dancing, jumping rope, etc. are good for strengthening your bones so I put on my boots and do my version of a flamenco dance for at least 5 minutes or so whenever I think of it. I also have a lot of fun while doing it. Have they done any studies on flamenco dancers to check their bone density?
I love your senses of humor. Would a weighted vest be advisable for me? I’m 84, awaiting hip surgery,; my doctor took me off calcium supplements because they weren’t doing me any good. I really don’t want to do HRT as I no longer drive. Pat
Since Dr. hasn't responded, I will. I think a lightly weighted vest would be fine, you can add or subtract weights to the vest. There are a lot of easy exercises to do that help like the "heel drop", marching in place. Keep track of how much calcium you consume thru diet and also look at magnesium, vitD and vitK2. The calcium may not have been absorbed well. Good luck!
Thank you, you two never fail to entertain as you deliver even the most dire truths.....AFF, osteonecrosis of the jaw......... Keep it coming, you're the best!
Thanks so much!
I am disabled and am to do some walking for short periods of time. I will try using a weighted vest ! How do I determine the proper amount of weight I need when purchasing the vest?Also , is doing chair yoga beneficial for building up bone density?
Thanks so much for this informative video tutorial… I will definitely share this with my friends!