Osteopenia and exercise

[Tuff]

My doctor sent me for bone density tests, and the results just came back.
T-score -2.36 at femoral neck. Osteopenia. Pre-treatment risk of fracturing over the next 10 years is barely moderate. Recommendation is to up my calcium and vitamin D, and a regular program of weightbearing and strength training exercises.
I have not seen my doctor yet, but don't want to go on any more meds.
I walk a lot, so that would take care of the weightbearing, but what can I do for strength training. I have slowly started to work out again, and do 5 lb weights. What else can I do? I have not been drinking any milk, it's not my favourite thing. I was on Prednisone, but only about six months, I didn't think it could do damage that fast. It's just been one thing after another.

 

[Beach]

Along with the vitamin D being taken, you might look into adding vitamin K2 or eating foods rich in K2 with meals. The two vitamins work together. It is thought that vitamin D3 helps absorb calcium, while vitamin K2 helps place the mineral where it is needed in the body.

"Homegrown osteoporosis prevention and reversal"

http://blog.trackyourplaque.com/2010/09/homegrown-osteoporosis-prevention-and-reversal.html

snippet from the article:

1) Vitamin D restoration–Vitamin D is the most important control factor over bone calcium metabolism, as well as parathyroid function. As readers of this blog already know, gelcap forms of vitamin D work best, aiming for a 25-hydroxy vitamin level of 60-70 ng/ml. This usually requires 6000 units per day, though there is great individual variation in need.

2) Vitamin K2–If you lived in Japan, you would be prescribed vitamin K2. While it’s odd that K2 is a “drug” in Japan, it means that it enjoys the validation required for approval through their FDA-equivalent. Prescription K2 (as MK-4 or menatetranone) at doses of 15,000-45,000 mcg per day (15-45 mg), improves bone architecture, even when administered by itself. However, K2 works best when part of a broader program of bone health. I advise 1000 mcg per day, preferably a mixture of the short-acting MK-4 and long-acting MK-7. (Emerging data measuring bone resorption markers suggest that lower doses may work nearly as well as the high-dose prescription.)...

 

[Tuff]

Thanks for the link Beach. I'm on warfarin, and vitamin K would unfortunately affect that. I have to keep my intake of vitamin K rich foods consistent, so that I don't have to adjust my warfarin levels. I was on magnesium and potassium before, but my levels are normal now. Liquid potassium is the most revolting thing, on par with battery acid. Looks like an exercise regimen is my best bet. sigh.

 

[Beach]

Oh, interesting about being on Warfarin. My grandfather was on that and recall some of the complications he experienced. From the little that I've read about Warfarin, due to its vitamin K blocking, I'd guess that is what is behind your bone density issue. Obviously, there is good reason why you are taking Coumadin for your heart health. Hopfully you will be able to get that resolved.

Best of luck in finding an exercise routine that works best for you. I recall my grandfather enjoyed riding his bike around the neighborhood for exercise. I don't know if it was able to help with his bone strength improvement much, but he enjoyed being in the sunshine and waving at all the neighbors.

And talking about batteries, that is a project for me tonight, finding some needed battery connector parts.

 

[Tuff]

I read up on some of those studies on Warfarin and bone loss. They were done on 80+ year olds, and some of the studies found no correlation between the two. So I don't think it's the Warfarin. I don't have heart issues, I take it to prevent pulmonary embolisms. I do eat vitamin K rich foods, but consistently, so the level does not go up and down.
Studies on exercise sound more promising, if started at the osteopenia phase, before it gets worse. Definitely going to be doing more than driving a bike around the neighbourhood lol. I'm thinking weight training. So I better start reading some of the exercise threads here to get some info.
I actually cried last night, which was earth shattering, since I do that about once every 5 years. My GI called me tough, hence the nic, but I was not feeling so tough last night. After a good night's sleep, I feel better again.

 

[Beach]

Hang in there Tuff! Hopfully you will find a program that works for you at strengthening your bones and keeping you fit. That is one thing I've done the last few years, I began weight lifting. So far I've put on around 50lbs, which surprised me. I'd guess a good portion of that comes from increased bone mass.

That is great also that you look into studies and found information that helped you.

I have heart disease. At a young age, I developed plaque in an artery placing me at high risk for a cardiac event. Undoubtably my condition resulted from my IBD and weak bones that often goes along with the disease. There is an association between osteoporosis and plaque formation. Basically it is thought that calcium begins to be placed into the wrong areas of the body, outside of bones, such as arteries. So as a result over the years have taken an interest in reading up on cardiac prevention issues and drugs that are taken by some for artery health.

Best of luck.

 

[amrycrohns]

You doctor should refer you to a physical therapist or sports science doctor, someone to come up with a plan for your individual needs. you can take a look at workout sites like bodybuilding.com or any of the many others and just look for beginner strength training program until your doctor gets you more detailed information. The doctor may try to prescribe you a steriod to counter the bone lose you suffered already.

 

[Tuff]

Thanks Beach & amry. Got in to see my GP right away. He said definite NO to the drugs because they are harsh on the stomach and could put me in a flare. He says maximum 1500 mg calcium a day, because any more than that can cause kidney damage. 1000 IU vitamin D, which I'm already on. He told me to walk a lot, and to join a gym and use the machines. That's it. I don't think I'll join a gym yet, I was in good shape before I got sick, and will get back to the routine I was on and lift weights first. :sheep: