Another osteoporosis thread

[Anonymous]

53 yo female with a maternal history of osteoporosis recently diagnosed with osteopenia in two locations (hip is normal). I have read through the various posts on osteoporosis but want to ask what others have done in terms of diet, exercise and supplements that have actually reversed bone loss without medication. I want to get on top of this.

Currently , my main forms of exercise are walking with a 10 lb weighted vest (3 mile slow walk with dog and once a week or so a 5-6 mile brisk walk), exercise bike, and treadmill walking on a 12-15 incline and interval sprints on treadmill. I will start incorporating weighs and maybe some shorter plyo workouts but would love suggestions and also an idea of how heavy the weights should be, how many sets of how many reps, etc. I am 5’3” and about 120 lbs.

In terms of diet, I generally eat well. I have been eating more nuts and seeds and trying to get more fish and sardines. I don’t eat dairy regularly. I do take a Vit.D supplement (2000 iu) but no calcium or multivitamin.

Thank you for sharing your tips that have helped you!

[Anonymous]

I’m in a similar situation. I’m also lifting weights and trying to drink a glass of milk (or latte) every day).i think you should think about adding dietary calcium - not supplements.

I’ve had 2 deca scans and the second showed some slight improvement from the first. Good luck!