That's exactly what I have been doing for the last 10 or 15 years. Yoga for balance. Weights for muscle and overall strength. This means fall prevention. if you are steady and firm on your feet you won't fall. I'm in my eighties.
I did yoga for years (and weight bearing exercises). My spine fractured on its own last July.. no trauma. Two thoracic vertebrae collapsed. Post that, I've fallen by tripping, twice in the last year. I haven't done any yoga since. Nor will I. I'm sticking with the Royal osteoporosis society for my information. I was diagnosed with osteoporosis years ago. And I have osteoarthritis and thyroid problems. Two out of the three are medicated
@@lynnporter9440 wow, thank you for sharing your story. it sounds like you've been through a lot. my thyroid video is coming out next week so please stay tuned for that. eventually i will make a video about the dangers of yoga which no one seems to talk about. :)
I'm 73 and just had my 2 yr Dexascan with a left hip score of 3.4 and was pushed hard to start injections. Your video has been a timely blessing. Thank you! I've never broken a bone and am a 24/7/365 caretaker for someone, and I have no help in that care, so I can't risk my health because I have no one to take care of me. I joined the Y last year and have greatly upped my exercise, as I can. I have weights and bands at home and am looking at RUclipss for weight-bearing exercises. I am refusing the injections and infusions at this time. I know my rheumatologist will not be happy with me. 😮 Again, thank you for this info!
I’m 58 and -3 in my left hip. Everything else was osteopenia. I was sent to a rheumatologist that only wanted to talk about was Evenity or Prolia. I told him I’d have to do some research and he was not happy with me. I want to try to wait as long as possible to go that route. It’s all so confusing.
@@Clovelaurel thank you for sharing your story. unfortunately doctors are biased toward prescription over lifestyle. they're not always wrong, but it's good to have another perspective.
@@Clovelaurel I am in the same situation and am really focusing on balance and resistance training rather than drugs. My practitioner really tried to bully me into taking Prolia despite my needing dental work which shows a worrying lack of information about the dangers of these kinds of drugs which in my case very much outweighed the possible pros. Good luck!
This is really great information! I am 56 years old, and was diagnosed with osteopenia at my last medical visit. I was not buying the diagnosis, as I have worked out with weights for over 40 years, and am also a serious ballroom dancer. Recently, I fell very hard on my tailbone during a tango, and recovered in a couple of days. I did some research, and found that many Olympic athletes would also qualify as having “osteoporosis.” Women who are light weight their entire lives , do not need the bone density of a heavier woman. I can see that being normal weight is pathologized to get new customers (patients). Thank you for your video!!
@@jillritchielongevity There is a recent scientific study "Obesity and Bone: A Complex Relationship" that shows obese women do have denser bones, BUT suffer from more fractures-- a point you touched on in this video.
Thank you so much for this video. I'm a doctor and I have osteoporosis. I have always been suspicious of bisphosphonates because the idea of destroying osteoclasts just intuitively felt wrong. I try to steer my patients away from drugs and calcium supplements. It is so difficult to swim against the tide. I eat a plant based diet and avoid alcohol and will now get better about resistance training. So much great info here.😊
Better to eat meat, especially ruminant sources)for a more complete and absorbable protein source. Plants absorb toxins from the air and earth, and have anti nutrients that block the nutrients they DO contain from absorption into the body. ie: oxalates, phytic acid, lectins, tannins ect.
Wow! This is a wealth of information! I feel a little angry like I’ve been lied to by health care professionals. I quit Fosamax after 6 weeks and turned my focus to weight lifting and logging my protein and calcium consumption and healthy food choices in general. I feel so much better after hearing about actual “fracture risk”. Thanks for the good info
Hello, I’m on Tymlos for 1.5y now. My doctor is pushing to go for another 1/2 a year. I’m terrified now to come off all medication since I read you can have reverse effect and you can loose more bone coming off. I also want to concentrate more on my diet and exercise and stop all medication.
This is by far the most useful video on osteoporosis that I have I seen to date. Thank You. I was first prescribed a range of osteoporosis drugs over a period of about 11 years with no marked improvement in my Dexa scores. As a result, I recenty refused to take any more of those drags. What is interesting to note is that during the 11 years since being diagnosed, I have never had a fracture and one fall on concrete through carelessness with no fracture. Prior to being diagnosed I had many falls which I have worked out as being due to dragging my feet which results in missed steps and subsequent falls. I have since corrected this issue and no further falls as a result. It is highly likely that I would have had osteporosis without knowing during these years of multi falls.
@@marilynhoward4561 yes & no. I’m not against doctors… they are great if you have a broken bone, pneumonia etc. they are good people doing the best with the knowledge they have. The root problem is that their knowledge is limited. Especially about nutrition. But yes I agree with you! Thanks for your comment :)
I was diagnosed as a very healthy 63 year old with “severe osteoporosis “ and was sent to a endocrinologist. Of course it was recommended that I set myself off on a regime of fosomax . I acquiesced as I thought it would help. The meds caused horrible side effects and I took myself off. I have always been an exercise believer, whole food advocate who never smoked and drank a little wine socially. The scan was redone last spring and the results changed because they measured a different area. This spoke volumes. I am a weight resistance advocate and take tap dance classes and walk a minimum of 5km every morning. So I mix it up. My doctors were not happy with me as I play on lifestyle not meds as my mantra. I have lost so much faith in the medical community.
100 percent. DR’s make everything worse because they want you sick so they can keep you paying. They can keep money flowing to themselves. They profit from your sickness hence why there is no cure for hardly any disease.
@cynthiacools-lartigue5297 I am here in support of you, darling. My doctor became abusive when I declined the 'injection'. Dexascan machine does not measure bone flexibility which is a big player in this area. Oh dear. Resistance training and walking with weights are my go to. Merry Christmas to you.
My goodness, how informative, you are a wonderful woman & your channel is refreshingly honest. You've just blown all my other faves out of the water. Subscribed with sincere thanks. ❤
Excellent information Jill. I've taken responsibility for self treatment for osteoporosis and other conditions for the last 10 years. I had to do a lot of research but I successfully reversed my osteoporosis. People were amazed as they didn't know it was possible! Big F is all about making money and don't want people to be healthy. It's wonderful to see experts like yourself speaking the truth. ❤ 🙏 ❤ I have just watched the video again and noticed the questions below here. I started having healthy spinach /green smoothies and porridge with flax seeds and almonds, and I took extra vit B and D and reduced sweet and acidic foods. I followed a treatment in the book ´Saveourbones´ Program by Vivian Goldschmidt MA which gave lots of great information including recipes and what weight bearing exercises to do. You have to be persistent. I live in Spain and never took any Big F medications. My dexa scores had shown osteoporosis and osteopenia but then changed to show it was no longer there.
that's amazing, good for you! it's true, "reversal" of chronic diseases is seen as uncommon, but there's a lot of research that says otherwise. I'm glad you like the video :)
Please let us know some specifics about what you’ve been doing to reverse it. I’ve had osteoporosis since my first dexa scan at age 60, now 66, and refuse to take the recommended, dreaded drugs. I’ve done lots of research, which of course leads to lots of conflicting recommendations, even amongst those opposed to medications. Would love to hear from some actual folks who have been successful at maintaining and/or reversing this condition.
This is so refreshing to hear. I have severe osteoporosis. Like sn earlier poster, I stay active. I boulder at the climbing gym, bike, hike, run. I also drop from 5-6 ft, jump off rocks, climb trees, and trip over roots, stones, and my own two feet. My diet is fruit, vegetables, and nuts. I really appreciate the info on the efficacy of Fosimax, etc. My frax score is 11, but the assessment doesn't take into account how fracture resistant I seem to be, based on the really terrific dumps in the dirt I've taken. Bottom line: Play hard, eat well, and take your Vit D3 (my D dtops below 20 if I don't supplement).
1. Resistance Training 2. Walking with weights 3. Lifting weights 4. 3x a week for 30 minutes 5. Vitamin D 20 mg 2,000 units 6. Nutrition C copper and vitamin K Dark Green vegetables 90 mg AvoidSaturated fat like, Acid blockers. Flouride, calcium supplemen Avoid from fallimgt
@@jillritchielongevity Yes it can backfire, and also block up the arteries - which is NOT good - strokes and heart attacks. Vit K2 may help here but it is not proven ho much it helps. 1000IU makes sense. Best to do a test though, we all absorb differently.
This was the most informative video I’ve ever seen. I am very thankful. I not only have osteoporosis in my left hip but I have high cholesterol. My doctor started me on taking 2000 mg’s of calcium!
Thank you 💖 2000mg of calcium is scary 😱 if you’re curious you can also check out my video about cholesterol -> ruclips.net/video/30h5VQXYaRM/видео.html&pp=ygUYSmlsbCByaXRjaGllIGNob2xlc3Rlcm9s
That is way too much calcium!! It could give you cardiovascular disease. There are studies that show high doses of calcium may give you a heart attack. I hope your doctor told you to take vitamin D3 and K2 with calcium. Vitamin D3 increases calcium absorption, and vitamin K2 puts the calcium in your bones and teeth instead of in your arteries. Magnesium is also needed. Look into a high quality, reputable bone building supplement that has calcium,magnesium, D3, K2 plus other needed trace minerals such as boron. Always best to get calcium from food and supplement calcium at a lower amount.
Well, like you, I read about osteoporosis and thought I was doing everything right, including resistance training two or three times a week. Imagine my disappointment when my Dexa scans just continued in a downward pattern. Until I got into Dr. Loren Fishman's 2 yr yoga study. After practicing the yoga for a year, my dexa scan (of the spine ) went from a -3.5 Tscore to a -3.0. The only thing I was now doing differently was the yoga in Fishman's study. Which meant, specific poses that he believed targetted the bones and holding the poses for at least 30 seconds. At this point, it will take a lot to convince me that yoga is not bone building, at least when done in this manner. I can't wait for what the next scan will show.
I’ve watched many of these videos and this is, by far, the most important I have found. I follow all the advice but it’s been extremely valuable to hear a rational, patient friendly approach that doesn’t try to sensationalise this condition. Very many thanks.
I had my 1st one at a hospital. I swear my hip bone that was scanned felt like it was damaged by it. After that i used a difderent facility and their machine did not give me that feeling. I do have osteopenia... and my recent one showed stable. [4 yr later]. So that was a great result. I make my own yogurt. And i swear that is the item that helped me!
23:41 So happy to listen n watch your video…my doctor wanted my to get Zoledroma Infusion I researched and there are lots of negatives…so I refused I’m 77 years old.. I am a fitness instructor…eat healthy…and very much in to nutrition wellness I subscribe to your channel… Thank you
Incredibly informative video. Sound info backed up with study after study. I already practice a lot of your recommendations but as a 65year old, I plan to “fine tune” my routine with your practical advice. Thank you.
I have just been diagnosed with osteoporosis with a -3.9 on my lower spine, which is very scary. My Dr wanted to put me on medication but after learning about the condition and how the medications effect your body I think I will go down the exercise and diet road. I thank you for your video I feel a little more confident to give it a try.
Thank you for sharing. Sometimes osteoporosis drugs are necessary to prevent another serious fracture. You could go on the drugs for a short period of time as you transition to a new lifestyle. I can’t tell you what to do, that’s a decision for your doctor. Just want to make it clear I’m not against these drugs in certain extreme cases if they can actually prevent a fracture then it’s definitely worth it as a temporary thing. :)
@@mariamarino138 100% true. the point im making in this video is that resistance training (and balance) is good for both fall prevention and bone density. Key takeaway is you have to prevent fractures, rather than focusing on bone density as the ultimate goal. Because you can have a high bone mineral density on a DEXA scan and still get a fracture… it doesn't protect you that much. Thanks for your comment :)
@@mariamarino138 good point. i'm just saying, if it's an emergency situation, you can take drugs until you've fully transitioned into a healthier lifestyle & start seeing benefits from that. like training wheels. but of course this all has to be discussed with your doctor.
Thanks for this life changing information! I am back at resistance training and recovering from a pelvic fracture. I’m slated to get a dexa scan but I’m opting out and hitting the weights, greens and vitamin D instead. So glad I’ve found you. 💕
Jill Rit truly educational podcast presentation for bone health thanks 👍 for sharing your brilliant knowledge 🙏👍😊 to reverse osteoporosis and bones health Lucy watching 73yrs God bless 🙏❤️
I am 61 years old, petite weight 107 pds and I had my last Dexa 4/22 where I had osteopenia. I work out daily for 33 years lifting weights, cardio, walking 3 miles every other day. I just had a REMS echolight at Osteostrong and I now have OP -3.2 spine, -3.1 hips however the test showed my frax rate is very low (2-4%) and my bone quality is strong (I'm in the green). I know my bones are strong because I sprained my ankle (never walk and text) and the first thing the doctor said after reviewing my X-ray was I have a strong bones. A hatch back from a pick up truck came crashing on my wrist last year and my wrist did not break. I eat very healthy and I eat lots of greens every day (everything you mentioned on the video and lots of protein. If I eat yogurt or drink a glass of milk my stomach bloats. I am wondering if the REMS could have been wrong, perhaps the tech didn't have experience doing it? How is it possible to go from Osteopenia to OP in less than 3 years when I eat a healthy diet and workout 7 days a week? I am considering getting a DEXA to compare to REMS but unfortunately I moved and can't go back to Univ of Penn where I had my first and only DEXA. My last DEXA showed my TBS was 1.35 which is excellent. Any feedback is welcome. If I go to an endocrinologist they will just throw meds at me and of course say they never heard of REMS echolight. I am very confused.
It sounds like you are doing everything perfectly. Don’t worry about your Dexa scan! The “standard” bone density is based on a 30 year old women. So it does NOT account for natural loss in bone density with hormonal changes during menopause (basically. After menopause you don’t need as many minerals in the bone because you don’t need to support a baby anymore) thank you 😁
Thank you so much for getting back to me. I am currently taking 100 mcg of K2 M7 daily. Do you think that's enough to take? I read M4 was better for the bones. What are your thoughts about taking 3 mg of Boron per day? Perhaps the REMS echolight was wrong and my BDM isn't as bad as my test results.I just bought a weighted vest and will start walking with it to strengthen my spine. Thx.
@@francescag6889 congrats on the weighted vest, that's a great move. Regarding K2 & boron, both are not necessary. the RDA for K1 is only 90mcg which is super easy to get from food. just like other animals, humans also convert vitamin K1 into K2. as long as you eat greens there is nothing to worry about. same for boron. just curious, you said you do resistance training. what's that look like for you? is it pilates? lifting weights? if you tell me more I might be able to help… thanks
@@jillritchielongevity For cardio I use the elliptical and I walk 2-3 miles on the treadmill. I use machines at the gym for weight bearing and upper arms. I lift dumbells, use the hip abductor machine, leg bench presser, squats, lunges, farmers walk, jumping jacks and body planks. I am also considering going on bio identical since estrogen is probably the culprit for my OP.
Wow again it sounds like you’re doing everything right. Your workout routine is spot on. There are other reasons to take HRT but I’d say don’t worry about taking it just for osteoporosis. Unless you have a severe case with fractures. But remember it’s normal for women after menopause to have lower BMD. And usually it doesn’t cause any problems. Always check with your doctor before making a decision like this though. Thanks!
Jill you‘re just fantastic! I‘ve seen many videos on this topic, but this one is really exceptional: excellent content, honest and very helpful for all women. Thank you so much ❤❤❤
This video was amazing!! Thank you! Im a thin 72 year old so I am concerned about osteoporosis. I just ordered a weighted vest. I eat a whole food plant based diet so hopefully that helps. I do go to the gym 3 x per week but will get on the weight machines more!
Your video on Heart Disease and this one are exceptional. There are so many videos with controversial information that it is difficult to ascertain the truth and to define a path forward. It is paralyzing. Thank you so much for the wonderful videos.
Thank you for letting me know about dexa scans. I will be looking into this. About the good/natural fats though-- I reversed my heart disease and diabetes by doing high fat keto. There is new research coming out. Even the American Heart association stopped scaring us about eggs in the last few years. I had a 40 percent blockage in my carotid when I started keto 7 years ago and last year my carotid scan was 100 percent clear. You might think 40 percent is not so bad but for me it was- the doctor could clearly hear the bruit in my neck like rushing water and explained my carotids were twisted and small from birth. I know Dean Ornish has research showing he can reverse it with a strict whole grain/whole foods zero meat diet but my problem is that I became diabetic on this diet- probably because i'm very allergic to many grains.. Whatever way you can do but we've got to get folks to reverse diabetes.
interesting. I would love to hear more about your diabetes/heart disease reversal, ie, are you off of insulin? is your LDL below 70 without statins? I went over the science on eggs in my video about cholesterol: ruclips.net/video/30h5VQXYaRM/видео.html I also made a video explaining how fat causes insulin resistance ruclips.net/video/e4K0lSMCMG4/видео.html it's good to hear all perspectives so I appreciate your comment, although I respectfully disagree. thank you :)
@@jillritchielongevitythere are studies already that women with high LDL and total cholesterol live longer average 10%. LDL is counted particles combined fluffy part with small damaged ones. My LDL is almost 400 but CAC score is 0. I’m 62y.o. female, exercise regularly and walking 17K steps a day on average - almost 500K steps every month.
Thank you so much for your brillant video. I just have been diagnosed with a severe osteoporosis. I'm 63. I took a long time ago Fosamax for 3 years only because I was not convinced on his benefits. Today the doctors suggest me to take daily Tymlos injection for 2 years. I am not convinced too. I practice sport, pilate, yoga, resistance training. I take Vit D3 K2, Zinc, protein, colagene, I eat eggs, fish, a lot of veggies and more dark green. I cross fingers to eradicate this severe osteoporosis. You mentionned to Avoid Saturated fat so what about the coconut oil ? I am using it to cook and I keep the olive oil for the raw salad. Thank you for your return.
Great question- coconut oil is purported as healthy but IS NOT HEALTHY. coconut oil is pure saturated fat and it could give you a heart attack. If your LDL cholesterol is high it might be the coconut oil. I recommend as little oil as possible for longevity.
I know lots of people who fell and broke bones, esp hips because of pets, esp dogs who were running around and/or jumping up on people (they are usually playing and don’t mean to hurt people). Getting tripped by pets is a big risk factor. 😳
@@jillritchielongevity I am very cautious around dogs. I’m also cautious around my kitty 🐈⬛ She will dart out right in front of me between my feet when I’m walking. She does it out of the blue, with no warning 😳
Hi Jill. Brilliant video. I do weight lifting with a personal trainer twice a week. With jumping off from a small platform too. Its best to have a trainer as you do need to lift correctly. I do take vitamin D3 and K2. ❤
@@BBurns-vg9om yes! I’m just leaving the gym from a session with my trainer as Im writing this :) You can easily get enough vitamin K1 from eating greens which converts to vitamin K2 in your body FYI, but sounds like you are doing an amazing job overall Thanks for your comment :)
Great info. Simple yet effective presentation. Thank you for sharing your knowledge (that many doctors refuse to do)…. You’re doing a good genuine thing for humans as a whole. Good to see it.
Yes i take both separately. I buy high quality brands. And I take liquid colloidal minerals, liquid aminos and get both protein supplements as well as eat 2-6 oz animal protein a day. A little Cottage cheese, organic whole milk. I need to increase my green veggies though. Time to get out my vitamix and do my spinach soup ( keeps nutrition but gets rid of oxelates ). I told doctors no tonstatins and read the book “ cholesterol down”. Just Metamucil every day helps with cholesterol. But I do need to find out why I’m losing bone. Just to make sure I’m in normal amounts and nothing else is causing it.
I tried taking it along with K2-Mk7 but broke out in severe hives and suffered from dizziness. I narrowed it down to the K2 so be careful because after reading up on it, I had a rare reaction to it. Have still been taking D3, Zinc and Magnesium for 5 years though.
I highly recommend having REMS done, even if you have had a DEXA. REMS doesn't uses radiation. It uses ultrasound and proprietary software to determine your T-score, and also looks at the inside of your bone to give a fragility score. This results in a more complete diagnosis of the state of your spine and hips.
Hi, thanks for sharing your perspective. The main point I'm making with this video is that, regardless of any bone density test (REMS, DEXA, etc.) all women should be doing the same things for healthy bones. Whether you want to get tested is up to you but it's not going to lift those weights for you ;) although it can be helpful as motivation, or as proof to your doctor that you are making progress. If your doctor is adamant you take drugs like Fosamax, having before and after bone density measurements as proof that lifting weights is helping, might be a good thing to show your doctor. Have a great day :)
@@jillritchielongevity I got the facetiousness, but seriously NO ONE thinks that the scans will lift the weights or do the work for you. You mentioned that it may be helpful to show to your doctor as proof that what you are doing is effective. Forget my doctor, I want to know for myself if what I'm doing is working and by how much my efforts have been, or worse, have not been helpful. Otherwise, it's like going to school, putting in effort, but never getting a report card✌️
@@nunyabeezwacks1408 I personally have a lot of things I'd rather spend my hard earned money on. If my other choice is those drugs it's no choice imho. I think she's right and just making that point that the healthy treatment is the same regardless. I thought it being helpful and not facetious :( It's good to know that test is available though, even if it will be left to the interpretation of someone making a living off of it and it's treatment. I like getting blood tests to track things too, which actually can show your Calcium levels as well. Reminds me of a show I saw this morning where they went undercover to 20 Different Dentists in Canada. Worse than a Plumber or Used Car salesman..lol
@@nunyabeezwacks1408 Was thinking too how my report card is how I feel. I get those bad results right away, if I skip out on my healthy meals or sit at the puter all day on my ars, I start to ache in all kinds of places that subside when I get moving ☢
I’m getting a Dexa scan next week and then a REMS two days latter. I go to Osteo Strong for my bones…it weight bearing..2 years ago I reversed my osteopenia in one hip.
Ha! So happy to see this video. I had major weight loss after surgery and the doctor wanted me to get those scans and I said no to the radiation, and also that I would rather just start right in on more preventative cures to what I might need if found. Of course he went to Calcium supplements and I schooled him on the new data/NO!. Thank you!!!
@@jillritchielongevity Thank you for your reply! I've forwarded your videos to my wonderful OBGYN Doc, and also to some family and friends. Hopefully he sees it. My father and friend have both stopped taking Calcium Supplements. My friend was on Statins for years and just was found with 75% blockage and is having memory issues, along with a host of others. He just had to have a Pacemaker put in, and now ANOTHER Stent! Doctors it seems have their arms twisted to continue to recommend them. When I searched, "Can Statins cause Arterial blockage?" The answer is YES!!! The very thing they are purported to prevent they can actually cause as a side effect. Regarding the K2 I am taking a supplement with that in it and also something called Nattokinase. Amazing breakthroughs on that as well. You put it together so well that I got their attention. Forever grateful :)
@@jillritchielongevity Something else is that I'm taking a liquid form of a Combo of D3, K2, Omega3, and MCT Oil. It's got a pleasant taste and make it SO much easier to take.
I am 56 years old and was recently diagnosed with Osteoporosis. The Endocrinologist advised me to start medications. I told her I am worried about the side effects. This video makes sense to me. Thank you so much. Very helpful.
Yes and falls most results of balance issue and loss of sensory input. Falls and balance most often related to toe strength (yes, toe strength) and quadricep strength. Strengthening these muscles, calf stretches and exercising feet and ankles through stretching and resistance training is the way to go for fall prevention - prevention of fracture.
new Subscriber. I’m glad I found your channel. I have left hip dysplasia and I want to build bone and muscle strength and I want to avoid falls. Surgery is a very last resort for me .. I hope to avoid surgery 🙏
welcome! I'm glad you liked the video. you have the right instincts. I'm not against doctors/surgery by any means, but it's always good to try lifestyle first provided it's safe & effective :)
Thank you. You have reinspired me and confirmed my refusal of Foosmax. I did relent and start Algae Cal after years of fighting against my failure on DEXA Scans. I will go back to no calcium and stop the scans. Found a new doc who did not even request it.
Ich bin 55 und mache schon lange Kraftsport. Lebe vorbildlich gesund und vitamin d ist super. Habe meine erste Fraktur im Kreuzbein,ohne Sturz oder anderen Auslöser. Ich mache jetzt eine Hormon Ersatz Therapie. .Hier liegt wohl mein Problem. Wichtiger Aspekt.
The ingestion of a high dose of Vit D depletes magnesium, so I do take a magnesium supplement, even though I'm WFPB with some fish. Also yes I eat a LOT of greens (collard greens have the highest levels of Calcium) and beans (magnesium) but cruciferous vegetables provide K1 not K2 which is found in fermented foods like sauerkraut, miso, kimchi, and egg yolks. K2 M7 is the type that promotes osteoblasts so I also supplement for that, a total of 3 supplements that work together. Good presentation, especially regarding balance and resistance training!
Thank you for such an informative video. It is and you are brilliant! As a 72 year old man who felt like a death sentence was given to me when I was told I had osteoporosis and Fosamax was prescribed. I tried it for 7 weeks and it was horrible and did not work for me. Your video has explained in a way I can understand the science and nature of osteoporosis and I thank you. It is extremely helpful. 😀
Women with lactose intolerance (me) have to take calcium with Vit D supplements daily. When the dentist told me the med I was prescribed for osteoporosis could cause jaw to weaken with loose teeth and fallout of teeth, I stopped it immediately and went back to gym 5 times per week as I am retired now.
I teach and practice pilates using a reformer and sometimes springs on the spring wall or tower. These springs, plus body weight, are resistance training, but you mentioned that pilates, yoga and swimming are not beneficial to build bone. Is this what your research revealed in professional research papers? I do strength train and recommend both strength training for bones and cardio for heart health and weight maintenance. I also incorporate balance exercises in quite a few of my sessions with clients. As a 63 year old teacher, I'm aware that not everyone has a sense of their strength and ability to maintain balance. I changed my eating habits in 2020, to a whole foods, plant exclusive way. It's never too late to make lifestyle changes. You just need to be motivated, have a plan and implement it, with some help, hopefully from reputable sources. Thanks for the video.
thanks for your comment - it sounds like you're doing a great job. yes, pilates incorporates some resistance. the problem is, not every movement in pilates creates enough resistance. and really it's not about resistance as much as it's about WEIGHT. your bones need WEIGHT to grow. that's either bodyweight, a weighted vest, or hand-held weights like dumbbells. so a lot of movement in pilates, even though there is "resistance", do not mechanically load your spine enough to be beneficial for osteoporosis. so overall, pilates has some bone-building movements, but it's not "bone-building" as a whole. thanks. you can learn more about how we do our research, and my credentials, at jillritchie.com/process
I swim wearing huge fins and do resistance exercises in the pool running in place with fins in the deep end of the pool. It creates great resistance and I swim with them and do push up at the end of the pool for my arms and then continue swimming.
Swimming with fins and doing resistance exercises in the pool is not considered osteogenic (bone building). Although it's great for your heart and muscles, since it's happening in water, that reduces the impact on your bones. Osteogenic exercises require weight-bearing forces on the bones to stimulate bone growth, which doesn't work in water-based exercises due to buoyancy. Your routine is great for overall strength and endurance, just not for bone density. For osteogenic benefits, incorporating weight-bearing exercises on land would be more effective.
@@jillritchielongevityFirst time viewer. Really helpful video. Liked, subbed and rang that bell! Can you tell me if rebounding helps with bone density?
@@piedpiper7051 Hi, thank you :) rebounding does not help with bone density, though it may be good for balance which can prevent falls. You still need to do resistance training though. start walking with a 6 pound vest, then progress & start lifting weights - get a trainer at least in the beginning to show you proper form & prevent injury :)
I have swum laps one hour a day most of my life and have pretty advance osteoporosis. I need to do the weight training now. Much more.. don't want the toxic drugs
Phytate consumption (from legumes, nuts, and grains) has been associated with increased bone mineral density according to an article in Nutrients: “Estimated Phytate Intake Is Associated with Bone Mineral Density in Mediterranean Postmenopausal Women.” The article states, “Phytate may have a protective effect on bone resorption by adsorbing on the surfaces of HAP.” More studies are needed.
Avoiding falling is crucial! I practice balancing and wear shoes (minimalist/barefoot) that have a big toebox and no excess cushioning which makes balancing more difficult.
Thanks a lot to Jill for wanting to help us all. My brilliant endocrinologist has been trying to put me on drugs. How is it possible if it is bad for you? However, my fantastic oncologist refused to hear about it. I am so greatful to him. I walk and was walking a lot in my fifties, but I do not do resistance exercises now. I need to start. I have a background of doing resistance yoga in my early sixties. My body seems pretty strong thanks to my exercises in my 60es though!
thank you for sharing. yes, it's amazing how strong you can get even in your 60s! resistance training can be fun & easy once you get the hang of it. I highly recommend starting with a trainer to prevent injury. :) doctors mean well, and they are good people. but the scope of their knowledge is limited (for legal reasons. if you're interested, google "standard of care")
Fantastic Video!!! Another video I watched this morning states to avoid sugar as much as possible because sugar will disrupt your body’s ability to build healthy bones. Sorry I don’t have the link or the name of the provider who mentioned sugar as a bad ingredient for us bodies.
My rehab doctor in Thailand said the same thing about dexa scan that it is useless. He treats patients by ensuring a balance between osteoclast and osteoblast by blood testing.
Alendronic acid does initially harden bones. Unfortunately, the bones also become brittle. Within five years of being on Alendronic acid there is a high risk of spontaneous fractures of the long bones. Even standing up can cause a fracture of long bones....without falling. I am 76 and was diagnosed with osteoporosis twenty years ago. I was prescribed vitamin D and calcium supplements daily. A total waste of time. I discovered that vitamin D3 and vitamin K2 combination is the correct combination. I take 4000 I/Us of D3 along with K2. I have reversed my osteoporosis. I have always been physically active. Each year I walk between 500 to 800 miles on various Camino de Santiagos along with many hikes in my home country of Scotland.
I am 71. I have just finished two years of Forteo. I build from osteoporosis up to osteopenia. I had intravenous Recast and I feel great. Yes, I did D3, Vit K, calcium and weight training four days a week. Vegetarian diet with occasional fish. I am not a doctor but this woman’s advice😅 does not seem to be enough to reverse bone loss.
Very helpful! The internet is such a wonderful tool. One point you didn't mention, the Bantu women are also very, very active. They don't sit around on their backsides watching tv. It matters.
Thanks for this great video. I'm diagnosed with osteoporosis and have had two injections of prolia so far and I want to stop and treat the cause through diet and exercise. Also prunes have high k2.
I take Lupron shots and an Aromatase Inhibitor to shut down my ovaries after I was diagnosed with ER PR positive breast cancer 2 years ago. They told me I needed to get a baseline Dexa scan prior to taking the drugs as these drugs can weaken my bones and put me at risk for osteoporosis. My scan 2 years ago showed the beginning of osteopenia in my right hip. 2 years later, I have osteoporosis in my right femoral head, osteopenia has worsened some in the hip and now I have osteopenia in my lower spine. The first thing the doctor wants to do is put me on Reclast through iv infusions every 6 months. It seems like doctors only want to talk about bone density and not bone strength. I’ve decided to lift heavier in the gym and get a hysterectomy so I can stop the Lupron shots. I refuse to take bisphosphonates.
I had stage 1 breast cancer is 2017 and took an arimotase - inhibitor for 5 yrs after radiation/lumpectomy. Dr also wanted me to take the iv treatment for my bones, but I said no. I follow the saveourbones program which is an alkaline-based diet, exercises for balance and exercises for strength/muscle/ bone, and take garden of life calcium/manesium/k2/ d3 supplement. Take care!
I did the same. Stage 1 in 2016 with lumpectomy/radiation/aromatase inhibitors. I had very strong bones at the beginning of it all and now have osteopenia. I was only told to take calcium. I’m exercising also to try to build them back up. Doing water aerobics (more strength training than aerobics) ,sit and fit weight and resistance training, and a short daily walk. I’m hoping for better results next time. 66 yo.
@@lisaburns8467 I was also told to only take calcium but I didn’t because I only have one kidney and I knew they can calcify your arteries. None of the doctors seem to mention diet or exercise for bone health, only to push drugs. Hope you are well and I wish you the best! 💕
Thank you for your excellent presentation. I noticed that your chart included fortified orange juice as good for you. Do you consider fortified orange juice and plant milks as calcium supplements and therefore not recommended? If no, which calcium fortified foods are OK?
great question- i do not recommend calcium-fortified OJ as it's the same calcium in supplements. i do not recommend Ca-fortified foods either- you can get enough just from eating greens and a varied diet. Better to go for the whole oranges :) thank you. (if you had to choose between ca-fortified OJ vs just ca-supplement, i would choose the juice, but neither are health-promoting)
Thank you for this wonderful, easy to understand video covering all the aspects of osteoporosis related problems, I’m 85 and do weightlifting every day upper body one day lower body one day and my dexa scan should improvement in all areas so I plan on keep on doing what I’m doing. I also walk 7000 steps a day and do yoga. After reading some replies, I will start holding yoga poses for 30 seconds or more. It is so good for my mind. Also makes me flexible and stronger.
The Women’s Health Initiative study was not completed. It was stopped after 8 years and at least as far as hormone replacement was concerned was poorly run with a testing group that was not randomized.
here's the study about sat fat & muscle loss--> pubmed.ncbi.nlm.nih.gov/24401817/ (sat fat is linked to muscle loss, but not bone loss- however muscle loss contributes to falling which ultimately is the main driver of fractures- so it's all related. thanks) to learn more about how we do our research, and see my credentials, please go to jillritchie.com/process
I'm elderly but I'm an acrobat when it comes to falling. I'm so fortunate to save myself so many times after tripping. I sometimes fly and send up on my feet without hitting the ground. Hopefully by saying this I don't fall today, changing my luck😬
wow! sounds like you're strong and agile which is a great thing. it's true, even if we are 100% prepared, tripping still happens, so it's a great thing to be able to catch yourself. thanks for your comment :)
100% true. Point I’m making here is most fractures are from falling. But some are still from small movements like this - some can even happen spontaneously but it’s rare. Thank you
This is truly a wonderful and refreshing video with so much great info and so much common sense as well. Thank you! So many of the big gun drugs on the market today seem to about putting a fresh coat of paint over the moldy plank as you say in the name of profit. But they are only bandaids that often do more harm than good. You mentioned resistance exercise (weight lifting and resistance bands) for building bone density. These are great tools. However, there are other things that create resistance such as using the weight of our own body (e.g., squats, walking in the wind) or even swimming because water weighs a lot and we must push it out of the way to propel ourselves forward. Open ocean swimming is a great example of this. So perhaps weight bearing and resistance exercise should be mentioned as they seem to be sisters. Another thing is that while I agree that ideally we should get our vitamins and minerals from food, our modern world isn't always set up for this. Unless we're fortunate enough to be able to eat fresh, by the time much produce reaches our table (often picked unripe, stored for who knows how long, shipped, cooked, etc.) it has lost a lot of its nutritional value. In addition, some folks have GI absorption issues.
thank you for your thoughtful response. i would be very concerned if people in my community were to get confused about "resistance". and what that really means for building strong bones. fruits and vegetables are extremely nutritious, even after freezing, shipping, storage, etc. and even with the concerns you hear in the media about the soil quality (largely a myth). to cover this deeply, feel free to join me, on Jan 11th i'm doing a live masterclass teaching exactly what to do for strong bones (& what to eat). make sure you're on my mailing list... you can go to jillritchie.com/strong to opt-in to my list thank you.
Nice video! I’m 51 always exercised including resistance training. Did a dexa scan and I have osteopenia borderline osteoporosis. I am on letrozole to prevent breast cancer recurrence. This medication zaps all of my estrogen so will weaken my bones. So doctor wants to put me on bisphosphonates as well. I don’t want to take another medication with its own set of side effects. What a nightmare! 😢
dont worry about your bone density. focus on what i outlined in this video- mainly resistance training. please please watch my video about breast cancer. ruclips.net/video/0BwNMM65Ks4/видео.htmlsi=aqvqNFrG7qMnZ4z5 Thank you!!
@ Thank you so much for your responses. I was in tears on Friday when doctor mentioned another prescription for my bones. I will get a weighted vest. How heavy should it be? I weigh about 130lbs. Although jogging/jumping doesn’t help with bone density, do these types of exercises have a negative impact on bones? Since I will be on Aromatase inhibitors for a while, I need to do a lot more than the avg menopausal woman to minimize bone loss and I have no clue what that is. By the way, Great breast cancer video. Thx a million. 🙂
I won't be giving up my milk and yogurt ( which is in my blood). I don't think almond milk is good which some people push. Other than that, I am pretty much online with what you are saying.
If u are obese, u need more D3 like 5,000 to 7000 iu a day. I take it with K2, Co-q-10, oil - coconut, avocado or chia seeds. Thyroid issues indeed complicate bone issues. So can parathyroid probs. You are very knowledgeable. Collagen is also important.
Agree with you about much you've said here, but HIGHLY disagree with you about animal fats! Animal fats are very good for us! Avoid "vegetable" oils (found in cereals, cake, bread, you-name-it) .. they are unstable and high Omega 6
thanks for your comment :) I 100% agree about omega-6 oils being toxic. however, i have to disagree about the animal fats. if you look at the nutrition label you will clearly see both canola oil and beef tallow are 100% pure liquid fat. animal fat is especially high in saturated fat which is causally linked to atherosclerosis (meaning, it's been proven to cause heart disease). you can see the sources cited in my videos about heart disease & cholesterol for more information. the science on this is crystal-clear. thank you. ruclips.net/video/mA_vnDR_trc/видео.htmlsi=aOUqoEyzy6NNBIs0
@@jillritchielongevityDr Ken Berry would strongly disagree with you on animal fats being dangerous and the fact that high cholesterol cause heart disease…The Great Cholesterol Myth Is a great book.
@@auntdee9678 that man is promoting dangerous advice that could lead to a heart attack or stroke. Contrary to popular belief, there is significant agreement among researchers on what we should eat. A review of 78 clinical guidelines found that most recommend eating more vegetables, fruits, whole grains, legumes, and nuts and seeds. Most also advise cutting back on red meat, processed meat, refined grains, and ultra-processed foods. you can check out the study here: pubmed.ncbi.nlm.nih.gov/36940903/ and here is the chart www.ncbi.nlm.nih.gov/pmc/articles/instance/10201822/bin/gr3.jpg
I am keto mostly carnivore. My labs have NEVER looked better. My low normal thyroid is now 3.5. My triglycerides are amazing. I eat a ton of fat. No seed oils except occasional French fries, I call them my dessert. I got my Vit D up to 103 without supplementation! Fat and sunshine. Working outdoors on my property. I did it to eliminate migraine triggers. It has worked amazingly. I have many triggers I can control by not eating that food.
Not enough protein in the diet is as responsible for Osteoporosis as it is for Sarcopenia. Bone generation is highly dependent on protein along with stress. Yes dietary calcium is important but bone synthesis is highly dependent on protein as is muscle synthesis. Older people need more protein not less to trigger both bone and muscle synthesis.
Loved this video! You gave important fact based information. I’m interested to have your opinion about vibration plates and if they are beneficial for osteoporosis.
you're welcome :) great question - you can actually cook using any liquid like broth, wine, or water. for example, i saute onions like this: in a stainless steel pan, i put onions with nothing else (no water or oil) and let them start to brown onto the pan. Then, i will add a splash of water, just enough to keep them from sticking to the pan, and stir frequently you can find videos on youtube of cooking without oil - it's surprisingly simple & amazing for your health! I use parchment paper and lots of seasoning for roasting food, as well as gourmet vinegars
@@jillritchielongevity Thank you for such a quick response! I will give it a go, though for now it does not sound too doable, tbh. Can hardly imagine an omelette being cooked on a piece of (non-oiled, I presume?) parchment paper. Thank you for your channel anyway, especially the video on dementia!
@@Empiezaelllanto should have been more clear, omelette, pancakes etc. would be cooked on a non-stick pan … or at least a very very light spray of oil.
@@jillritchielongevity Ok, will make my spray of oil lighter then! (Since watched the horrifying true-story-based film Dark Waters (2019) have gone back to using stainless steel pans.🙂)
I had a crack in my knee bone after my dog wiped me off my feet. I had been previously diagnosed with Osteoporosis. However, I did not take Fosamax as prescribed. I did do a program called, “strong woman, strong bones” and have been taking Vit D. The Osteo doctor told me not to take Fosamax because it caused a certain type of thigh bone fracture. My small crack healed well.
I do a bone building form of yoga and have gained noticeable muscle. I had seen improvement in my bone density years ago but then hurt my back and had to quit for a few years. I've been back to it for months now. I broke my right foot and chipped my ankle in 1/2021 while WILDLY dancing (jumped and landed on the outside of my foot instead of sole) and then I fell on black ice last December and broke my right wrist...ugh. I refuse to break more bones! I'm very anti fluoride and got a countertop reverse osmosis water filter.
@@Atheria444 I hurt my back so badly doing yoga that that’s one of the reasons why I became a Senior Fitness Specialist, so I could understand how to fix my back. & avoid dangerous moves. Yoga can be done properly but I have a lot of friends and clients that have serious injuries from yoga. I’m making a video about low back pain & will discuss this. Resistance training should keep us both in dancing forever :) So sorry to hear about your other injuries. Kudos on the fluoride filter I do the same. :)
@@jillritchielongevity There is yoga and there is yoga. I started doing Iyengar yoga specifically 30 years ago to fix my back, in a backcare yoga class. It worked, and I am still practicing. Just like resistance training, alignment/proper form is crucial. So is working gradually up to the more advanced postures. At 70, I can still do splits and backbends! I do resistance training too -
That's exactly what I have been doing for the last 10 or 15 years. Yoga for balance. Weights for muscle and overall strength. This means fall prevention. if you are steady and firm on your feet you won't fall. I'm in my eighties.
Kudos! Thank you for sharing
I did yoga for years (and weight bearing exercises). My spine fractured on its own last July.. no trauma. Two thoracic vertebrae collapsed.
Post that, I've fallen by tripping, twice in the last year.
I haven't done any yoga since. Nor will I.
I'm sticking with the Royal osteoporosis society for my information.
I was diagnosed with osteoporosis years ago. And I have osteoarthritis and thyroid problems. Two out of the three are medicated
@@lynnporter9440 wow, thank you for sharing your story. it sounds like you've been through a lot. my thyroid video is coming out next week so please stay tuned for that. eventually i will make a video about the dangers of yoga which no one seems to talk about. :)
I’ve fractured two vertebrae at age 58.
@@mariamarino138 I'm sorry to hear that :(
I'm 73 and just had my 2 yr Dexascan with a left hip score of 3.4 and was pushed hard to start injections.
Your video has been a timely blessing. Thank you!
I've never broken a bone and am a 24/7/365 caretaker for someone, and I have no help in that care, so I can't risk my health because I have no one to take care of me.
I joined the Y last year and have greatly upped my exercise, as I can.
I have weights and bands at home and am looking at RUclipss for weight-bearing exercises.
I am refusing the injections and infusions at this time. I know my rheumatologist will not be happy with me. 😮
Again, thank you for this info!
thank you for sharing your story :) I make these videos to help women just like you - smart, successful and a pillar in the community.
@@SharkstoothMom same as me!! 👏
I’m 58 and -3 in my left hip. Everything else was osteopenia. I was sent to a rheumatologist that only wanted to talk about was Evenity or Prolia. I told him I’d have to do some research and he was not happy with me. I want to try to wait as long as possible to go that route. It’s all so confusing.
@@Clovelaurel thank you for sharing your story. unfortunately doctors are biased toward prescription over lifestyle. they're not always wrong, but it's good to have another perspective.
@@Clovelaurel I am in the same situation and am really focusing on balance and resistance training rather than drugs. My practitioner really tried to bully me into taking Prolia despite my needing dental work which shows a worrying lack of information about the dangers of these kinds of drugs which in my case very much outweighed the possible pros. Good luck!
This is really great information! I am 56 years old, and was diagnosed with osteopenia at my last medical visit. I was not buying the diagnosis, as I have worked out with weights for over 40 years, and am also a serious ballroom dancer. Recently, I fell very hard on my tailbone during a tango, and recovered in a couple of days.
I did some research, and found that many Olympic athletes would also qualify as having “osteoporosis.” Women who are light weight their entire lives , do not need the bone density of a heavier woman. I can see that being normal weight is pathologized to get new customers (patients).
Thank you for your video!!
Well said!! I might even make a separate video based on your comment. 😁
@@jillritchielongevity There is a recent scientific study "Obesity and Bone: A Complex Relationship" that shows obese women do have denser bones, BUT suffer from more fractures-- a point you touched on in this video.
I’ve seen many videos on osteoporosis, but this is by far the most common sense, easy-to-understand one I’ve seen. Thank you!
Thank you for watching! 🙌
Thank you so much for this video. I'm a doctor and I have osteoporosis. I have always been suspicious of bisphosphonates because the idea of destroying osteoclasts just intuitively felt wrong. I try to steer my patients away from drugs and calcium supplements. It is so difficult to swim against the tide. I eat a plant based diet and avoid alcohol and will now get better about resistance training. So much great info here.😊
thanks!
Those destroyed my sisters jaw bone and teeth. Bonita I believe. Even my own doc doesn’t recommend those.
@@junkgirltoo5005 wow, sorry to hear that. yeah, these drugs are no joke!!
Better to eat meat, especially ruminant sources)for a more complete and absorbable protein source. Plants absorb toxins from the air and earth, and have anti nutrients that block the nutrients they DO contain from absorption into the body. ie: oxalates, phytic acid, lectins, tannins ect.
Wow!This is the most informative, easy to understand teaching on osteoporosis I have seen on RUclips! Thankyou so much!!
you're so welcome :)
Completely agree. I sent it to my whole family and the orange thing surprised me most :) NOT "Boring".
@barbarapicheco1947
Dont' believe everything you read/hear/see.
Do your own due diligence😊
Wow! This is a wealth of information! I feel a little angry like I’ve been lied to by health care professionals. I quit Fosamax after 6 weeks and turned my focus to weight lifting and logging my protein and calcium consumption and healthy food choices in general. I feel so much better after hearing about actual “fracture risk”. Thanks for the good info
Glad you enjoyed the video :) kudos to all the good work!
Omg...thank you! ❤
Hello, I’m on Tymlos for 1.5y now. My doctor is pushing to go for another 1/2 a year. I’m terrified now to come off all medication since I read you can have reverse effect and you can loose more bone coming off. I also want to concentrate more on my diet and exercise and stop all medication.
This is by far the most useful video on osteoporosis that I have I seen to date. Thank You. I was first prescribed a range of osteoporosis drugs over a period of about 11 years with no marked improvement in my Dexa scores. As a result, I recenty refused to take any more of those drags. What is interesting to note is that during the 11 years since being diagnosed, I have never had a fracture and one fall on concrete through carelessness with no fracture. Prior to being diagnosed I had many falls which I have worked out as being due to dragging my feet which results in missed steps and subsequent falls. I have since corrected this issue and no further falls as a result. It is highly likely that I would have had osteporosis without knowing during these years of multi falls.
Thanks for sharing your story. I’m glad you liked the video 💝
The bottom line is to stay away from the medical community. Learn about nutrition, get off the couch, move your body.
@@marilynhoward4561 yes & no. I’m not against doctors… they are great if you have a broken bone, pneumonia etc. they are good people doing the best with the knowledge they have. The root problem is that their knowledge is limited. Especially about nutrition. But yes I agree with you! Thanks for your comment :)
I was diagnosed as a very healthy 63 year old with “severe osteoporosis “ and was sent to a endocrinologist. Of course it was recommended that I set myself off on a regime of fosomax . I acquiesced as I thought it would help. The meds caused horrible side effects and I took myself off. I have always been an exercise believer, whole food advocate who never smoked and drank a little wine socially. The scan was redone last spring and the results changed because they measured a different area. This spoke volumes. I am a weight resistance advocate and take tap dance classes and walk a minimum of 5km every morning. So I mix it up. My doctors were not happy with me as I play on lifestyle not meds as my mantra. I have lost so much faith in the medical community.
100 percent. DR’s make everything worse because they want you sick so they can keep you paying. They can keep money flowing to themselves. They profit from your sickness hence why there is no cure for hardly any disease.
@cynthiacools-lartigue5297 I am here in support of you, darling. My doctor became abusive when I declined the 'injection'. Dexascan machine does not measure bone flexibility which is a big player in this area. Oh dear. Resistance training and walking with weights are my go to. Merry Christmas to you.
TRUTH. We can heal our bodies through healthy foods and exercise.
My goodness, how informative, you are a wonderful woman & your channel is refreshingly honest.
You've just blown all my other faves out of the water. Subscribed with sincere thanks. ❤
Thank you!! ❤️
MY mom just got a diagonosis of Osteoporosis. Thank you for this video of alternative ideas to pharmaceuticals.
You’re so welcome 💕💕
Omg for once the algorithm delivers! I was so worried about all of this after a DEXA scan. I’m weight training and being v healthy. Thanks so much
Yay, glad you found me, you are SO welcome ❤️
This was brilliant, not even specialists have given me this information. Thank you heaps
You’re so welcome :)
Excellent information Jill. I've taken responsibility for self treatment for osteoporosis and other conditions for the last 10 years. I had to do a lot of research but I successfully reversed my osteoporosis. People were amazed as they didn't know it was possible!
Big F is all about making money and don't want people to be healthy. It's wonderful to see experts like yourself speaking the truth. ❤ 🙏 ❤
I have just watched the video again and noticed the questions below here. I started having healthy spinach /green smoothies and porridge with flax seeds and almonds, and I took extra vit B and D and reduced sweet and acidic foods. I followed a treatment in the book ´Saveourbones´ Program by Vivian Goldschmidt MA which gave lots of great information including recipes and what weight bearing exercises to do. You have to be persistent. I live in Spain and never took any Big F medications. My dexa scores had shown osteoporosis and osteopenia but then changed to show it was no longer there.
that's amazing, good for you! it's true, "reversal" of chronic diseases is seen as uncommon, but there's a lot of research that says otherwise. I'm glad you like the video :)
Recently dx with osteoporosis, looking for some insight pls if you have time. Don’t want the meds the drs want to prescribe to me.
Anything in particular you have been doing to reverse it?
Please let us know some specifics about what you’ve been doing to reverse it. I’ve had osteoporosis since my first dexa scan at age 60, now 66, and refuse to take the recommended, dreaded drugs. I’ve done lots of research, which of course leads to lots of conflicting recommendations, even amongst those opposed to medications. Would love to hear from some actual folks who have been successful at maintaining and/or reversing this condition.
Please share how you reversed osteoporosis
This is so refreshing to hear. I have severe osteoporosis. Like sn earlier poster, I stay active. I boulder at the climbing gym, bike, hike, run. I also drop from 5-6 ft, jump off rocks, climb trees, and trip over roots, stones, and my own two feet. My diet is fruit, vegetables, and nuts. I really appreciate the info on the efficacy of Fosimax, etc. My frax score is 11, but the assessment doesn't take into account how fracture resistant I seem to be, based on the really terrific dumps in the dirt I've taken.
Bottom line: Play hard, eat well, and take your Vit D3 (my D dtops below 20 if I don't supplement).
love it! you are my hero.
1. Resistance Training
2. Walking with weights
3. Lifting weights
4. 3x a week for 30 minutes
5. Vitamin D 20 mg 2,000 units
6. Nutrition C copper and vitamin K
Dark Green vegetables 90 mg
AvoidSaturated fat like,
Acid blockers.
Flouride, calcium supplemen
Avoid from fallimgt
awesome, thanks !
You can take much more Vit D3. I take 15,000 IU a day.
@@63jlward63 that's too much. I don't recommend more than 1,000 IU now. I will make a video about this soon, thanks.
@@63jlward63 the new data is that higher D3 can cause OP. I was taking 5,000 D3 per day and now lowered it to 2,000 per day.
@@jillritchielongevity Yes it can backfire, and also block up the arteries - which is NOT good - strokes and heart attacks. Vit K2 may help here but it is not proven ho much it helps. 1000IU makes sense. Best to do a test though, we all absorb differently.
This was the most informative video I’ve ever seen. I am very thankful. I not only have osteoporosis in my left hip but I have high cholesterol. My doctor started me on taking 2000 mg’s of calcium!
Thank you 💖 2000mg of calcium is scary 😱 if you’re curious you can also check out my video about cholesterol -> ruclips.net/video/30h5VQXYaRM/видео.html&pp=ygUYSmlsbCByaXRjaGllIGNob2xlc3Rlcm9s
That is way too much calcium!! It could give you cardiovascular disease. There are studies that show high doses of calcium may give you a heart attack. I hope your doctor told you to take vitamin D3 and K2 with calcium. Vitamin D3 increases calcium absorption, and vitamin K2 puts the calcium in your bones and teeth instead of in your arteries. Magnesium is also needed. Look into a high quality, reputable bone building supplement that has calcium,magnesium, D3, K2 plus other needed trace minerals such as boron. Always best to get calcium from food and supplement calcium at a lower amount.
Thank you SO MUCH! Thank God I’ve only been on it for two weeks before I saw this video.
Thanks!
Thank you Gail !! 💗💓💞
Well, like you, I read about osteoporosis and thought I was doing everything right, including resistance training two or three times a week. Imagine my disappointment when my Dexa scans just continued in a downward pattern. Until I got into Dr. Loren Fishman's 2 yr yoga study. After practicing the yoga for a year, my dexa scan (of the spine ) went from a -3.5 Tscore to a -3.0. The only thing I was now doing differently was the yoga in Fishman's study. Which meant, specific poses that he believed targetted the bones and holding the poses for at least 30 seconds. At this point, it will take a lot to convince me that yoga is not bone building, at least when done in this manner. I can't wait for what the next scan will show.
Amazing thank you for sharing. Would love to hear more about it. Can you send me a link to the study?
I’ve watched many of these videos and this is, by far, the most important I have found. I follow all the advice but it’s been extremely valuable to hear a rational, patient friendly approach that doesn’t try to sensationalise this condition. Very many thanks.
Thank you 💕
I had my 1st one at a hospital. I swear my hip bone that was scanned felt like it was damaged by it. After that i used a difderent facility and their machine did not give me that feeling.
I do have osteopenia... and my recent one showed stable. [4 yr later]. So that was a great result.
I make my own yogurt. And i swear that is the item that helped me!
Can you share your recipe please??
23:41 So happy to listen n watch your video…my doctor wanted my to get Zoledroma Infusion
I researched and there are lots of negatives…so I refused
I’m 77 years old.. I am a fitness instructor…eat healthy…and very much in to nutrition wellness
I subscribe to your channel… Thank you
glad we found each other :)
Incredibly informative video. Sound info backed up with study after study. I already practice a lot of your recommendations but as a 65year old, I plan to “fine tune” my routine with your practical advice. Thank you.
Thank you! Glad you liked the video :)
The thing my 80 yo mother and her friends told me repeatedly was to stay away from doctors. My mother is 92 and takes no meds.
I have just been diagnosed with osteoporosis with a -3.9 on my lower spine, which is very scary. My Dr wanted to put me on medication but after learning about the condition and how the medications effect your body I think I will go down the exercise and diet road. I thank you for your video I feel a little more confident to give it a try.
Thank you for sharing. Sometimes osteoporosis drugs are necessary to prevent another serious fracture. You could go on the drugs for a short period of time as you transition to a new lifestyle. I can’t tell you what to do, that’s a decision for your doctor. Just want to make it clear I’m not against these drugs in certain extreme cases if they can actually prevent a fracture then it’s definitely worth it as a temporary thing. :)
You shouldn’t fracture because you fall, if you do fracture, it’s because you have osteoporosis! You don’t reverse osteoporosis by not falling!!!
@@mariamarino138 100% true. the point im making in this video is that resistance training (and balance) is good for both fall prevention and bone density. Key takeaway is you have to prevent fractures, rather than focusing on bone density as the ultimate goal. Because you can have a high bone mineral density on a DEXA scan and still get a fracture… it doesn't protect you that much. Thanks for your comment :)
@@jillritchielongevitywhich drugs are short term? Once start, you have to continue onto another medication to retain gain from the medication.
@@mariamarino138 good point. i'm just saying, if it's an emergency situation, you can take drugs until you've fully transitioned into a healthier lifestyle & start seeing benefits from that. like training wheels. but of course this all has to be discussed with your doctor.
Thanks for this life changing information! I am back at resistance training and recovering from a pelvic fracture. I’m slated to get a dexa scan but I’m opting out and hitting the weights, greens and vitamin D instead. So glad I’ve found you. 💕
Kudos :) glad you’re part of this community
One of the best videos I watched on this topic. So informative, concise and uplifting. Thank you so much. 🙏
You’re so welcome 😁💖
Thank you so much for this video. The scaremongering over this topic is terrible.
You’re welcome! I totally agree.
Jill Rit truly educational podcast presentation for bone health thanks 👍 for sharing your brilliant knowledge 🙏👍😊 to reverse osteoporosis and bones health Lucy watching 73yrs God bless 🙏❤️
Thank you Lucy! 💖
I am 61 years old, petite weight 107 pds and I had my last Dexa 4/22 where I had osteopenia. I work out daily for 33 years lifting weights, cardio, walking 3 miles every other day. I just had a REMS echolight at Osteostrong and I now have OP -3.2 spine, -3.1 hips however the test showed my frax rate is very low (2-4%) and my bone quality is strong (I'm in the green). I know my bones are strong because I sprained my ankle (never walk and text) and the first thing the doctor said after reviewing my X-ray was I have a strong bones. A hatch back from a pick up truck came crashing on my wrist last year and my wrist did not break. I eat very healthy and I eat lots of greens every day (everything you mentioned on the video and lots of protein. If I eat yogurt or drink a glass of milk my stomach bloats. I am wondering if the REMS could have been wrong, perhaps the tech didn't have experience doing it? How is it possible to go from Osteopenia to OP in less than 3 years when I eat a healthy diet and workout 7 days a week? I am considering getting a DEXA to compare to REMS but unfortunately I moved and can't go back to Univ of Penn where I had my first and only DEXA. My last DEXA showed my TBS was 1.35 which is excellent. Any feedback is welcome. If I go to an endocrinologist they will just throw meds at me and of course say they never heard of REMS echolight. I am very confused.
It sounds like you are doing everything perfectly. Don’t worry about your Dexa scan! The “standard” bone density is based on a 30 year old women. So it does NOT account for natural loss in bone density with hormonal changes during menopause (basically. After menopause you don’t need as many minerals in the bone because you don’t need to support a baby anymore) thank you 😁
Thank you so much for getting back to me. I am currently taking 100 mcg of K2 M7 daily. Do you think that's enough to take? I read M4 was better for the bones. What are your thoughts about taking 3 mg of Boron per day? Perhaps the REMS echolight was wrong and my BDM isn't as bad as my test results.I just bought a weighted vest and will start walking with it to strengthen my spine. Thx.
@@francescag6889 congrats on the weighted vest, that's a great move. Regarding K2 & boron, both are not necessary. the RDA for K1 is only 90mcg which is super easy to get from food. just like other animals, humans also convert vitamin K1 into K2. as long as you eat greens there is nothing to worry about. same for boron. just curious, you said you do resistance training. what's that look like for you? is it pilates? lifting weights? if you tell me more I might be able to help… thanks
@@jillritchielongevity For cardio I use the elliptical and I walk 2-3 miles on the treadmill. I use machines at the gym for weight bearing and upper arms. I lift dumbells, use the hip abductor machine, leg bench presser, squats, lunges, farmers walk, jumping jacks and body planks. I am also considering going on bio identical since estrogen is probably the culprit for my OP.
Wow again it sounds like you’re doing everything right. Your workout routine is spot on. There are other reasons to take HRT but I’d say don’t worry about taking it just for osteoporosis. Unless you have a severe case with fractures. But remember it’s normal for women after menopause to have lower BMD. And usually it doesn’t cause any problems. Always check with your doctor before making a decision like this though. Thanks!
Jill you‘re just fantastic! I‘ve seen many videos on this topic, but this one is really exceptional: excellent content, honest and very helpful for all women.
Thank you so much ❤❤❤
Yay! Thank you!
This video was amazing!! Thank you! Im a thin 72 year old so I am concerned about osteoporosis. I just ordered a weighted vest. I eat a whole food plant based diet so hopefully that helps. I do go to the gym 3 x per week but will get on the weight machines more!
thank you :)
Your video on Heart Disease and this one are exceptional. There are so many videos with controversial information that it is difficult to ascertain the truth and to define a path forward. It is paralyzing. Thank you so much for the wonderful videos.
You’re so welcome! 💖
Thank you for letting me know about dexa scans. I will be looking into this. About the good/natural fats though-- I reversed my heart disease and diabetes by doing high fat keto. There is new research coming out. Even the American Heart association stopped scaring us about eggs in the last few years. I had a 40 percent blockage in my carotid when I started keto 7 years ago and last year my carotid scan was 100 percent clear. You might think 40 percent is not so bad but for me it was- the doctor could clearly hear the bruit in my neck like rushing water and explained my carotids were twisted and small from birth. I know Dean Ornish has research showing he can reverse it with a strict whole grain/whole foods zero meat diet but my problem is that I became diabetic on this diet- probably because i'm very allergic to many grains.. Whatever way you can do but we've got to get folks to reverse diabetes.
interesting. I would love to hear more about your diabetes/heart disease reversal, ie, are you off of insulin? is your LDL below 70 without statins?
I went over the science on eggs in my video about cholesterol: ruclips.net/video/30h5VQXYaRM/видео.html
I also made a video explaining how fat causes insulin resistance ruclips.net/video/e4K0lSMCMG4/видео.html
it's good to hear all perspectives so I appreciate your comment, although I respectfully disagree. thank you :)
Carnivore/ ketogenic is very beneficial for your health...not whole grain..etc.
I just cancelled a Dexa scan because I didn't like the idea of a whole body X-ray.
@@jillritchielongevitythere are studies already that women with high LDL and total cholesterol live longer average 10%.
LDL is counted particles combined fluffy part with small damaged ones.
My LDL is almost 400 but CAC score is 0. I’m 62y.o. female, exercise regularly and walking 17K steps a day on average - almost 500K steps every month.
What did you eat to reverse your issues? That's wonderful. God bless.
Thank you so much for your brillant video.
I just have been diagnosed with a severe osteoporosis. I'm 63. I took a long time ago Fosamax for 3 years only because I was not convinced on his benefits. Today the doctors suggest me to take daily Tymlos injection for 2 years. I am not convinced too.
I practice sport, pilate, yoga, resistance training. I take Vit D3 K2, Zinc, protein, colagene, I eat eggs, fish, a lot of veggies and more dark green. I cross fingers to eradicate this severe osteoporosis.
You mentionned to Avoid Saturated fat so what about the coconut oil ? I am using it to cook and I keep the olive oil for the raw salad.
Thank you for your return.
Great question- coconut oil is purported as healthy but IS NOT HEALTHY. coconut oil is pure saturated fat and it could give you a heart attack. If your LDL cholesterol is high it might be the coconut oil. I recommend as little oil as possible for longevity.
I know lots of people who fell and broke bones, esp hips because of pets, esp dogs who were running around and/or jumping up on people (they are usually playing and don’t mean to hurt people). Getting tripped by pets is a big risk factor. 😳
yes! great point. also big dogs can lunge which is a problem. I have a small poodle, she's 17 pounds :)
@@jillritchielongevity I am very cautious around dogs. I’m also cautious around my kitty 🐈⬛ She will dart out right in front of me between my feet when I’m walking. She does it out of the blue, with no warning 😳
@@ReginaCreates2 Cat running between my feet with no warning and nothing to stop my fall resulted in a fractured shoulder.
@@ReginaCreates2 exactly. My dog gets right under my feet any time I’m cooking.
@@jillritchielongevity we have to be so careful 🤣 ❤ 🐶 🐈⬛
Thanks for your detailed insights. I have a T score of -3 per recent DEXA, scheduled for Reclast infusion and reconsidering!!
Same! I’ve had Reclast scheduled 3 times and keep cancelling…it just doesn’t feel right.
Hi Jill. Brilliant video. I do weight lifting with a personal trainer twice a week. With jumping off from a small platform too. Its best to have a trainer as you do need to lift correctly. I do take vitamin D3 and K2. ❤
@@BBurns-vg9om yes! I’m just leaving the gym from a session with my trainer as Im writing this :)
You can easily get enough vitamin K1 from eating greens which converts to vitamin K2 in your body FYI, but sounds like you are doing an amazing job overall
Thanks for your comment :)
Agreed!!! Also time off from injuries are bad for the bones too! Trainer is a must!
Great info. Simple yet effective presentation. Thank you for sharing your knowledge (that many doctors refuse to do)…. You’re doing a good genuine thing for humans as a whole. Good to see it.
Thank you for your kind comment & im glad you enjoyed the video! Happy thanksgiving. 💞
@ Happy thanksgiving as well 💕
If you're taking vitamin d you need to take it in the formula with D3 and K2
Yes i take both separately. I buy high quality brands. And I take liquid colloidal minerals, liquid aminos and get both protein supplements as well as eat 2-6 oz animal protein a day. A little Cottage cheese, organic whole milk. I need to increase my green veggies though. Time to get out my vitamix and do my spinach soup ( keeps nutrition but gets rid of oxelates ). I told doctors no tonstatins and read the book “ cholesterol down”. Just Metamucil every day helps with cholesterol. But I do need to find out why I’m losing bone. Just to make sure I’m in normal amounts and nothing else is causing it.
Plus, magnesium and zinc
preferably K2 mk-7
I tried taking it along with K2-Mk7 but broke out in severe hives and suffered from dizziness. I narrowed it down to the K2 so be careful because after reading up on it, I had a rare reaction to it. Have still been taking D3, Zinc and Magnesium for 5 years though.
Too much D is toxic so be careful.
I highly recommend having REMS done, even if you have had a DEXA. REMS doesn't uses radiation. It uses ultrasound and proprietary software to determine your T-score, and also looks at the inside of your bone to give a fragility score. This results in a more complete diagnosis of the state of your spine and hips.
Hi, thanks for sharing your perspective. The main point I'm making with this video is that, regardless of any bone density test (REMS, DEXA, etc.) all women should be doing the same things for healthy bones. Whether you want to get tested is up to you but it's not going to lift those weights for you ;) although it can be helpful as motivation, or as proof to your doctor that you are making progress. If your doctor is adamant you take drugs like Fosamax, having before and after bone density measurements as proof that lifting weights is helping, might be a good thing to show your doctor. Have a great day :)
@@jillritchielongevity I got the facetiousness, but seriously NO ONE thinks that the scans will lift the weights or do the work for you. You mentioned that it may be helpful to show to your doctor as proof that what you are doing is effective. Forget my doctor, I want to know for myself if what I'm doing is working and by how much my efforts have been, or worse, have not been helpful. Otherwise, it's like going to school, putting in effort, but never getting a report card✌️
@@nunyabeezwacks1408 I personally have a lot of things I'd rather spend my hard earned money on. If my other choice is those drugs it's no choice imho. I think she's right and just making that point that the healthy treatment is the same regardless. I thought it being helpful and not facetious :( It's good to know that test is available though, even if it will be left to the interpretation of someone making a living off of it and it's treatment. I like getting blood tests to track things too, which actually can show your Calcium levels as well. Reminds me of a show I saw this morning where they went undercover to 20 Different Dentists in Canada. Worse than a Plumber or Used Car salesman..lol
@@nunyabeezwacks1408 Was thinking too how my report card is how I feel. I get those bad results right away, if I skip out on my healthy meals or sit at the puter all day on my ars, I start to ache in all kinds of places that subside when I get moving ☢
I’m getting a Dexa scan next week and then a REMS two days latter. I go to Osteo Strong for my bones…it weight bearing..2 years ago I reversed my osteopenia in one hip.
Very good summary of what is wrong with our medical system 👏 🙄
Excellent talk.
Thanks! 😁
Ha! So happy to see this video. I had major weight loss after surgery and the doctor wanted me to get those scans and I said no to the radiation, and also that I would rather just start right in on more preventative cures to what I might need if found. Of course he went to Calcium supplements and I schooled him on the new data/NO!. Thank you!!!
Good for you! That's a great story. Let me know how it goes. I'm glad you enjoyed the video. Have a great day
@@jillritchielongevity Thank you for your reply! I've forwarded your videos to my wonderful OBGYN Doc, and also to some family and friends. Hopefully he sees it. My father and friend have both stopped taking Calcium Supplements. My friend was on Statins for years and just was found with 75% blockage and is having memory issues, along with a host of others. He just had to have a Pacemaker put in, and now ANOTHER Stent! Doctors it seems have their arms twisted to continue to recommend them. When I searched, "Can Statins cause Arterial blockage?" The answer is YES!!! The very thing they are purported to prevent they can actually cause as a side effect. Regarding the K2 I am taking a supplement with that in it and also something called Nattokinase. Amazing breakthroughs on that as well. You put it together so well that I got their attention. Forever grateful :)
@@jillritchielongevity Something else is that I'm taking a liquid form of a Combo of D3, K2, Omega3, and MCT Oil. It's got a pleasant taste and make it SO much easier to take.
@@survivormary1126Would you mind sharing the product name you are using?
I am 56 years old and was recently diagnosed with Osteoporosis. The Endocrinologist advised me to start medications. I told her I am worried about the side effects. This video makes sense to me. Thank you so much. Very helpful.
Yes and falls most results of balance issue and loss of sensory input. Falls and balance most often related to toe strength (yes, toe strength) and quadricep strength. Strengthening these muscles, calf stretches and exercising feet and ankles through stretching and resistance training is the way to go for fall prevention - prevention of fracture.
yep! 💕
Gasp. Could it be related to anything other than toe strength? I’ve also heard the importance of the armpit is so overlooked
new Subscriber. I’m glad I found your channel. I have left hip dysplasia and I want to build bone and muscle strength and I want to avoid falls. Surgery is a very last resort for me .. I hope to avoid surgery 🙏
welcome! I'm glad you liked the video. you have the right instincts. I'm not against doctors/surgery by any means, but it's always good to try lifestyle first provided it's safe & effective :)
@@jillritchielongevity 👍 ❤
Thank you. You have reinspired me and confirmed my refusal of Foosmax. I did relent and start Algae Cal after years of fighting against my failure on DEXA Scans. I will go back to no calcium and stop the scans. Found a new doc who did not even request it.
Great to hear & thanks for sharing! 💟
Ich bin 55 und mache schon lange Kraftsport. Lebe vorbildlich gesund und vitamin d ist super. Habe meine erste Fraktur im Kreuzbein,ohne Sturz oder anderen Auslöser. Ich mache jetzt eine Hormon Ersatz Therapie. .Hier liegt wohl mein Problem. Wichtiger Aspekt.
thanks for sharing your story, you can watch my video on HRT here ruclips.net/video/OY-l5dUTRYE/видео.htmlsi=q0kOogZuSJDMq4G6
Wow this was a lot of good tips. Thank you so mutch.❤️
The ingestion of a high dose of Vit D depletes magnesium, so I do take a magnesium supplement, even though I'm WFPB with some fish. Also yes I eat a LOT of greens (collard greens have the highest levels of Calcium) and beans (magnesium) but cruciferous vegetables provide K1 not K2 which is found in fermented foods like sauerkraut, miso, kimchi, and egg yolks. K2 M7 is the type that promotes osteoblasts so I also supplement for that, a total of 3 supplements that work together. Good presentation, especially regarding balance and resistance training!
thanks for your comment :)
Evelyn,
Can you please say the three supplements that work together? Thank you.
Thank you for such an informative video. It is and you are brilliant! As a 72 year old man who felt like a death sentence was given to me when I was told I had osteoporosis and Fosamax was prescribed. I tried it for 7 weeks and it was horrible and did not work for me. Your video has explained in a way I can understand the science and nature of osteoporosis and I thank you. It is extremely helpful. 😀
Thomas, you are so welcome. Have a great weekend!
Women with lactose intolerance (me) have to take calcium with Vit D supplements daily. When the dentist told me the med I was prescribed for osteoporosis could cause jaw to weaken with loose teeth and fallout of teeth, I stopped it immediately and went back to gym 5 times per week as I am retired now.
I teach and practice pilates using a reformer and sometimes springs on the spring wall or tower. These springs, plus body weight, are resistance training, but you mentioned that pilates, yoga and swimming are not beneficial to build bone. Is this what your research revealed in professional research papers? I do strength train and recommend both strength training for bones and cardio for heart health and weight maintenance. I also incorporate balance exercises in quite a few of my sessions with clients. As a 63 year old teacher, I'm aware that not everyone has a sense of their strength and ability to maintain balance. I changed my eating habits in 2020, to a whole foods, plant exclusive way. It's never too late to make lifestyle changes. You just need to be motivated, have a plan and implement it, with some help, hopefully from reputable sources. Thanks for the video.
thanks for your comment - it sounds like you're doing a great job. yes, pilates incorporates some resistance. the problem is, not every movement in pilates creates enough resistance. and really it's not about resistance as much as it's about WEIGHT. your bones need WEIGHT to grow. that's either bodyweight, a weighted vest, or hand-held weights like dumbbells. so a lot of movement in pilates, even though there is "resistance", do not mechanically load your spine enough to be beneficial for osteoporosis. so overall, pilates has some bone-building movements, but it's not "bone-building" as a whole. thanks.
you can learn more about how we do our research, and my credentials, at jillritchie.com/process
I swim wearing huge fins and do resistance exercises in the pool running in place with fins in the deep end of the pool. It creates great resistance and I swim with them and do push up at the end of the pool for my arms and then continue swimming.
Swimming with fins and doing resistance exercises in the pool is not considered osteogenic (bone building).
Although it's great for your heart and muscles, since it's happening in water, that reduces the impact on your bones.
Osteogenic exercises require weight-bearing forces on the bones to stimulate bone growth, which doesn't work in water-based exercises due to buoyancy.
Your routine is great for overall strength and endurance, just not for bone density. For osteogenic benefits, incorporating weight-bearing exercises on land would be more effective.
@@jillritchielongevityFirst time viewer. Really helpful video. Liked, subbed and rang that bell!
Can you tell me if rebounding helps with bone density?
@@piedpiper7051 Hi, thank you :) rebounding does not help with bone density, though it may be good for balance which can prevent falls. You still need to do resistance training though. start walking with a 6 pound vest, then progress & start lifting weights - get a trainer at least in the beginning to show you proper form & prevent injury :)
@@jillritchielongevity Thank you!
I have swum laps one hour a day most of my life and have pretty advance osteoporosis. I need to do the weight training now. Much more.. don't want the toxic drugs
Phytate consumption (from legumes, nuts, and grains) has been associated with increased bone mineral density according to an article in Nutrients: “Estimated Phytate Intake Is Associated with Bone Mineral Density in Mediterranean Postmenopausal Women.” The article states, “Phytate may have a protective effect on bone resorption by adsorbing on the surfaces of HAP.” More studies are needed.
Avoiding falling is crucial! I practice balancing and wear shoes (minimalist/barefoot) that have a big toebox and no excess cushioning which makes balancing more difficult.
Thanks a lot to Jill for wanting to help us all. My brilliant endocrinologist has been trying to put me on drugs. How is it possible if it is bad for you? However, my fantastic oncologist refused to hear about it. I am so greatful to him.
I walk and was walking a lot in my fifties, but I do not do resistance exercises now. I need to start. I have a background of doing resistance yoga in my early sixties. My body seems pretty strong thanks to my exercises in my 60es though!
thank you for sharing. yes, it's amazing how strong you can get even in your 60s! resistance training can be fun & easy once you get the hang of it. I highly recommend starting with a trainer to prevent injury. :) doctors mean well, and they are good people. but the scope of their knowledge is limited (for legal reasons. if you're interested, google "standard of care")
What a wealth of information , thank you!
you're so welcome :)
Just found you! I downloaded your workout guide and I do all of them! Thanks so much. I'll be sending your channel info to friends.
yay, thank you! welcome to the club 💞🎊😄
Fantastic Video!!! Another video I watched this morning states to avoid sugar as much as possible because sugar will disrupt your body’s ability to build healthy bones. Sorry I don’t have the link or the name of the provider who mentioned sugar as a bad ingredient for us bodies.
My rehab doctor in Thailand said the same thing about dexa scan that it is useless. He treats patients by ensuring a balance between osteoclast and osteoblast by blood testing.
Alendronic acid does initially harden bones.
Unfortunately, the bones also become brittle.
Within five years of being on Alendronic acid there is a high risk of spontaneous fractures of the long bones.
Even standing up can cause a fracture of long bones....without falling.
I am 76 and was diagnosed with osteoporosis twenty years ago.
I was prescribed vitamin D and calcium supplements daily.
A total waste of time.
I discovered that vitamin D3 and vitamin K2 combination is the correct combination.
I take 4000 I/Us of D3 along with K2.
I have reversed my osteoporosis.
I have always been physically active.
Each year I walk between 500 to 800 miles on various Camino de Santiagos along with many hikes in my home country of Scotland.
amazing, you are so strong!
@Sourav-r8z this is the d3 I like amzn.to/4eWzG3l
no need to take K2 supplements
You are spot on!
thank you :) merry christmas
I am 71. I have just finished two years of Forteo. I build from osteoporosis up to osteopenia. I had intravenous Recast and I feel great. Yes, I did D3, Vit K, calcium and weight training four days a week. Vegetarian diet with occasional fish. I am not a doctor but this woman’s advice😅 does not seem to be enough to reverse bone loss.
As a vegan I'm glad you've brought up the milk issue. Besides green veggies sesame seeds are a good sauce of calcium.😊
Very helpful! The internet is such a wonderful tool. One point you didn't mention, the Bantu women are also very, very active. They don't sit around on their backsides watching tv. It matters.
But Bantu women s expectancy is 67 not 77 as for US women…. When osteoporosis becomes a problem.
Thank you!!
You're welcome! Happy new year.
Thanks for this great video. I'm diagnosed with osteoporosis and have had two injections of prolia so far and I want to stop and treat the cause through diet and exercise. Also prunes have high k2.
glad you liked the video :) thank you
Thank you for your valuable information❤❤❤
You’re so so welcome !
I take Lupron shots and an Aromatase Inhibitor to shut down my ovaries after I was diagnosed with ER PR positive breast cancer 2 years ago. They told me I needed to get a baseline Dexa scan prior to taking the drugs as these drugs can weaken my bones and put me at risk for osteoporosis. My scan 2 years ago showed the beginning of osteopenia in my right hip. 2 years later, I have osteoporosis in my right femoral head, osteopenia has worsened some in the hip and now I have osteopenia in my lower spine. The first thing the doctor wants to do is put me on Reclast through iv infusions every 6 months. It seems like doctors only want to talk about bone density and not bone strength. I’ve decided to lift heavier in the gym and get a hysterectomy so I can stop the Lupron shots. I refuse to take bisphosphonates.
I had stage 1 breast cancer is 2017 and took an arimotase - inhibitor for 5 yrs after radiation/lumpectomy. Dr also wanted me to take the iv treatment for my bones, but I said no. I follow the saveourbones program which is an alkaline-based diet, exercises for balance and exercises for strength/muscle/ bone, and take garden of life calcium/manesium/k2/ d3 supplement. Take care!
I did the same. Stage 1 in 2016 with lumpectomy/radiation/aromatase inhibitors. I had very strong bones at the beginning of it all and now have osteopenia. I was only told to take calcium. I’m exercising also to try to build them back up. Doing water aerobics (more strength training than aerobics) ,sit and fit weight and resistance training, and a short daily walk. I’m hoping for better results next time. 66 yo.
But were you, and the women who commented, doing everything else Ms. Ritchie is talking about. Nothing happens in a vacuum.
@@Jen-xy4kk
I don’t blame you for saying no to the bisphosphonates. I will check into that program. Thanks so much and I wish you good health! 💕
@@lisaburns8467
I was also told to only take calcium but I didn’t because I only have one kidney and I knew they can calcify your arteries. None of the doctors seem to mention diet or exercise for bone health, only to push drugs. Hope you are well and I wish you the best! 💕
Thanks, you're a great teacher,❤❤.
You’re so welcome Marlene !
Thank you for this terrific guideline and exposing the myths
You're so welcome :)
Thank you for your excellent presentation. I noticed that your chart included fortified orange juice as good for you. Do you consider fortified orange juice and plant milks as calcium supplements and therefore not recommended? If no, which calcium fortified foods are OK?
great question- i do not recommend calcium-fortified OJ as it's the same calcium in supplements. i do not recommend Ca-fortified foods either- you can get enough just from eating greens and a varied diet. Better to go for the whole oranges :) thank you. (if you had to choose between ca-fortified OJ vs just ca-supplement, i would choose the juice, but neither are health-promoting)
This video is outstanding!
thank you! :)
Thank you
you're so welcome!
Strenght exercise and power lifting has chainged my life 😊
yay me too :)
Thank you for this wonderful, easy to understand video covering all the aspects of osteoporosis related problems,
I’m 85 and do weightlifting every day upper body one day lower body one day and my dexa scan should improvement in all areas so I plan on keep on doing what I’m doing. I also walk 7000 steps a day and do yoga. After reading some replies, I will start holding yoga poses for 30 seconds or more. It is so good for my mind. Also makes me flexible and stronger.
Thank you so much for this post game changer
you're so welcome :) glad it helped.
Amazing info!! Thank you!!
You’re so welcome 💖💘💝
GOD BLESS YOU!!! 🙏
Your video is full of very important information. THANK YOU!!!❤😊
You’re so so welcome 🙏 💕 thanks
The Women’s Health Initiative study was not completed. It was stopped after 8 years and at least as far as hormone replacement was concerned was poorly run with a testing group that was not randomized.
Excellent video. Could you please post a link to the study on saturated fat related to bone loss?
here's the study about sat fat & muscle loss--> pubmed.ncbi.nlm.nih.gov/24401817/
(sat fat is linked to muscle loss, but not bone loss- however muscle loss contributes to falling which ultimately is the main driver of fractures- so it's all related. thanks)
to learn more about how we do our research, and see my credentials, please go to jillritchie.com/process
@ ah, ok muscle loss. Fascinating either way. Thank you.
@@jillritchielongevity Saturated Fat is not linked to muscle loss.
To help stomach acid don’t drink for at least a half an hour before or after eating as it dilutes the stomach acid.
I'm elderly but I'm an acrobat when it comes to falling. I'm so fortunate to save myself so many times after tripping. I sometimes fly and send up on my feet without hitting the ground.
Hopefully by saying this I don't fall today, changing my luck😬
wow! sounds like you're strong and agile which is a great thing. it's true, even if we are 100% prepared, tripping still happens, so it's a great thing to be able to catch yourself. thanks for your comment :)
@@jillritchielongevity thank u! 😊
This info. was excellent. Thanks for clarifying things around dairy.
You're so welcome! 😇
My GYN said that you can fracture if you sneeze, cough or turn the wrong way. According to her fractures do not only occur just from falling.
100% true. Point I’m making here is most fractures are from falling. But some are still from small movements like this - some can even happen spontaneously but it’s rare. Thank you
This is truly a wonderful and refreshing video with so much great info and so much common sense as well. Thank you! So many of the big gun drugs on the market today seem to about putting a fresh coat of paint over the moldy plank as you say in the name of profit. But they are only bandaids that often do more harm than good. You mentioned resistance exercise (weight lifting and resistance bands) for building bone density. These are great tools. However, there are other things that create resistance such as using the weight of our own body (e.g., squats, walking in the wind) or even swimming because water weighs a lot and we must push it out of the way to propel ourselves forward. Open ocean swimming is a great example of this. So perhaps weight bearing and resistance exercise should be mentioned as they seem to be sisters. Another thing is that while I agree that ideally we should get our vitamins and minerals from food, our modern world isn't always set up for this. Unless we're fortunate enough to be able to eat fresh, by the time much produce reaches our table (often picked unripe, stored for who knows how long, shipped, cooked, etc.) it has lost a lot of its nutritional value. In addition, some folks have GI absorption issues.
thank you for your thoughtful response. i would be very concerned if people in my community were to get confused about "resistance". and what that really means for building strong bones. fruits and vegetables are extremely nutritious, even after freezing, shipping, storage, etc. and even with the concerns you hear in the media about the soil quality (largely a myth).
to cover this deeply, feel free to join me, on Jan 11th i'm doing a live masterclass teaching exactly what to do for strong bones (& what to eat). make sure you're on my mailing list... you can go to jillritchie.com/strong to opt-in to my list thank you.
This was so informative, thank you!
Thanks for watching and I'm glad you enjoyed it! In good health, Jill
Nice video! I’m 51 always exercised including resistance training. Did a dexa scan and I have osteopenia borderline osteoporosis. I am on letrozole to prevent breast cancer recurrence. This medication zaps all of my estrogen so will weaken my bones. So doctor wants to put me on bisphosphonates as well. I don’t want to take another medication with its own set of side effects. What a nightmare! 😢
dont worry about your bone density. focus on what i outlined in this video- mainly resistance training. please please watch my video about breast cancer.
ruclips.net/video/0BwNMM65Ks4/видео.htmlsi=aqvqNFrG7qMnZ4z5
Thank you!!
@ Thank you so much for your responses. I was in tears on Friday when doctor mentioned another prescription for my bones.
I will get a weighted vest. How heavy should it be? I weigh about 130lbs. Although jogging/jumping doesn’t help with bone density, do these types of exercises have a negative impact on bones? Since I will be on Aromatase inhibitors for a while, I need to do a lot more than the avg menopausal woman to minimize bone loss and I have no clue what that is. By the way, Great breast cancer video. Thx a million. 🙂
Very informative. Thank you!
You’re so welcome :)
Excellent advise 👌
🙌
I won't be giving up my milk and yogurt ( which is in my blood). I don't think almond milk is good which some people push. Other than that, I am pretty much online with what you are saying.
Thank you 🙏
You’re welcome 😊
If u are obese, u need more D3 like 5,000 to 7000 iu a day. I take it with K2, Co-q-10, oil - coconut, avocado or chia seeds. Thyroid issues indeed complicate bone issues. So can parathyroid probs. You are very knowledgeable. Collagen is also important.
thanks for your comment :) my next video (monday) is about natural Ozempic, but after that it's about hypothyroid. so stay tuned.
Learning how to fall safely is also important.
I have a good drop and roll tactic.
It lessens the damage.c
Agree with you about much you've said here, but HIGHLY disagree with you about animal fats! Animal fats are very good for us! Avoid "vegetable" oils (found in cereals, cake, bread, you-name-it) .. they are unstable and high Omega 6
thanks for your comment :) I 100% agree about omega-6 oils being toxic. however, i have to disagree about the animal fats. if you look at the nutrition label you will clearly see both canola oil and beef tallow are 100% pure liquid fat. animal fat is especially high in saturated fat which is causally linked to atherosclerosis (meaning, it's been proven to cause heart disease). you can see the sources cited in my videos about heart disease & cholesterol for more information. the science on this is crystal-clear. thank you.
ruclips.net/video/mA_vnDR_trc/видео.htmlsi=aOUqoEyzy6NNBIs0
@@jillritchielongevityDr Ken Berry would strongly disagree with you on animal fats being dangerous and the fact that high cholesterol cause heart disease…The Great Cholesterol Myth Is a great book.
@@auntdee9678 that man is promoting dangerous advice that could lead to a heart attack or stroke.
Contrary to popular belief, there is significant agreement among researchers on what we should eat.
A review of 78 clinical guidelines found that most recommend eating more vegetables, fruits, whole grains, legumes, and nuts and seeds.
Most also advise cutting back on red meat, processed meat, refined grains, and ultra-processed foods.
you can check out the study here: pubmed.ncbi.nlm.nih.gov/36940903/
and here is the chart www.ncbi.nlm.nih.gov/pmc/articles/instance/10201822/bin/gr3.jpg
I am keto mostly carnivore. My labs have NEVER looked better. My low normal thyroid is now 3.5. My triglycerides are amazing. I eat a ton of fat. No seed oils except occasional French fries, I call them my dessert.
I got my Vit D up to 103 without supplementation!
Fat and sunshine. Working outdoors on my property.
I did it to eliminate migraine triggers. It has worked amazingly. I have many triggers I can control by not eating that food.
@@jillritchielongevityCholesterol causing heart disease is a lie to sell statins. Cholesterol is life-sustaining.
Very informative vlog, I was aware of most of this information, but I certainly learned a lot! ❤ stay strong!💪
@@shirley1413 thanks, glad you liked it :)
Not enough protein in the diet is as responsible for Osteoporosis as it is for Sarcopenia. Bone generation is highly dependent on protein along with stress. Yes dietary calcium is important but bone synthesis is highly dependent on protein as is muscle synthesis. Older people need more protein not less to trigger both bone and muscle synthesis.
So true. We need protein to build muscle. But those foods with high protein are acid load, what should we do?
Loved this video! You gave important fact based information. I’m interested to have your opinion about vibration plates and if they are beneficial for osteoporosis.
Hi. Thank you! I get this question a lot. Vibration plates are good for balance. They are not osteogenic (bone building) though.
Thank you for the video! If refined olive oil is bad, too, what are we supposed to use for cooking? It was the last option I thought was healthy.
you're welcome :) great question - you can actually cook using any liquid like broth, wine, or water. for example, i saute onions like this:
in a stainless steel pan, i put onions with nothing else (no water or oil) and let them start to brown onto the pan. Then, i will add a splash of water, just enough to keep them from sticking to the pan, and stir frequently
you can find videos on youtube of cooking without oil - it's surprisingly simple & amazing for your health!
I use parchment paper and lots of seasoning for roasting food, as well as gourmet vinegars
@@jillritchielongevity Thank you for such a quick response! I will give it a go, though for now it does not sound too doable, tbh. Can hardly imagine an omelette being cooked on a piece of (non-oiled, I presume?) parchment paper. Thank you for your channel anyway, especially the video on dementia!
@@Empiezaelllanto should have been more clear, omelette, pancakes etc. would be cooked on a non-stick pan … or at least a very very light spray of oil.
@@jillritchielongevity Ok, will make my spray of oil lighter then! (Since watched the horrifying true-story-based film Dark Waters (2019) have gone back to using stainless steel pans.🙂)
Red meat fat is actually very good for you. Place a fatty steak in a non-oiled pan and let it cook in it's own juices. You need to eat fat.
I had a crack in my knee bone after my dog wiped me off my feet. I had been previously diagnosed with Osteoporosis. However, I did not take Fosamax as prescribed. I did do a program called, “strong woman, strong bones” and have been taking Vit D. The Osteo doctor told me not to take Fosamax because it caused a certain type of thigh bone fracture. My small crack healed well.
Good for you!!
Bone meds causing bone fractures 🤦
@@teamtwe I know right?!?
Fosamax
caused me joint pain
@@lindasmith6558sorry to hear that 😢.
I do a bone building form of yoga and have gained noticeable muscle. I had seen improvement in my bone density years ago but then hurt my back and had to quit for a few years. I've been back to it for months now. I broke my right foot and chipped my ankle in 1/2021 while WILDLY dancing (jumped and landed on the outside of my foot instead of sole) and then I fell on black ice last December and broke my right wrist...ugh. I refuse to break more bones! I'm very anti fluoride and got a countertop reverse osmosis water filter.
@@Atheria444 I hurt my back so badly doing yoga that that’s one of the reasons why I became a Senior Fitness Specialist, so I could understand how to fix my back. & avoid dangerous moves. Yoga can be done properly but I have a lot of friends and clients that have serious injuries from yoga. I’m making a video about low back pain & will discuss this.
Resistance training should keep us both in dancing forever :)
So sorry to hear about your other injuries.
Kudos on the fluoride filter I do the same. :)
@@jillritchielongevity There is yoga and there is yoga. I started doing Iyengar yoga specifically 30 years ago to fix my back, in a backcare yoga class. It worked, and I am still practicing. Just like resistance training, alignment/proper form is crucial. So is working gradually up to the more advanced postures. At 70, I can still do splits and backbends! I do resistance training too -
@@Nancy-sj7yg wow, you are my hero !