Osteoporosis

conniejj

Member
Hi All
I'm 55 years old and have been doing Cathe for at least 25 years. I'd consider myself a rather advanced (for a 55-year-old) exerciser, and I try to lift pretty heavy, generally. I've also taken appropriate calcium forever. I just found out that I have severe osteoporosis (-3.7 spine, -2.6 hips). My PCP referred me to an endocrinologist, and I'm waiting for my appointment (3 months). Meanwhile, I'm trying to figure out what others in a similar situation have done.
All the exercises I've found for this condition seem to be for beginners who have never lifted and are not really in shape. Does anyone have any advice while I wait (not so) patiently for my appointment?
Oh, and if anyone has done Osteostrong I'd love to hear about it.
Thanks all.
 
I'm sorry to read of your diagnosis also. I'd continue with what you have been doing, but I'd be cautious of doing any high impact cardio at this point until you see the specialist. I'd also take this time to read up on likely prescription meds that may be recommended as well as dietary recommendations so you can ask detailed questions & make an informed decision once you have the appointment. My oldest sister has this due to taking autoimmune meds for many years - it can be rough.
 
Hello! I happened to have gotten my first bone density scan a couple of months ago and have osteopenia, which I'm told is normal at my age (60). I've been doing Cathe for 20 years, which I think has been my saving grace because my body type (thin and slight) is a high risk factor. Wanted to mention the book I'm reading right now, Perfect Bones by Pamela Levin, RN. Very, very eye-opening and specifically addresses osteoporosis. She mentions people who have incredibly porous bones from their 20s (which is likely due to nutritional poverty) and break or fracture at the slightest activity, and maintains that you can vastly improve your bone health by supplementing with specific things. Good luck. Please post and let us know what you find.
 
endocrinology is very complicated. our bodies work with a "feedback"echanism where hormones secreted by one gland influence how others function. I am seeing an endocrinologist because my calcium is running slightly high, possibly related to the parathryoid glands. I was directed to take less calcium. I was taking minimal amounts. my diet contains a reasonable amount of calcium. many supplements contain vitamin e also. I don't understand it so I can't explain understand why just taking more doesnt help. sometimes its not a simple equation of "you take this much because you need this much".
follow up with Endocrinology, be honest about vitamins and supplements. take a written list with you. also current meds. Im way older and have minor bone loss. my situation might end up meaning nothing but I dont know.

I would call the endo office and ask if they keep a 'cancellation list" to move your appt forward if someone cancels. lots of offices do this, some you need to call them, others notify you. endocrinology appts are long and detailed in my limited experience and seem to have long wait times. . there is a group of meds called bisphosphonates that might come up. I would reduce high impact activity until you get some good information. for myself I continue reasonable cardio and weights. good luck with this.
 
Hi All
I'm 55 years old and have been doing Cathe for at least 25 years. I'd consider myself a rather advanced (for a 55-year-old) exerciser, and I try to lift pretty heavy, generally. I've also taken appropriate calcium forever. I just found out that I have severe osteoporosis (-3.7 spine, -2.6 hips). My PCP referred me to an endocrinologist, and I'm waiting for my appointment (3 months). Meanwhile, I'm trying to figure out what others in a similar situation have done.
All the exercises I've found for this condition seem to be for beginners who have never lifted and are not really in shape. Does anyone have any advice while I wait (not so) patiently for my appointment?
Oh, and if anyone has done Osteostrong I'd love to hear about it.
Thanks all.
Well, I'm not a doctor or expert of any kind, so please take what I say here & research for yourself, talk to your health care professionals & get their input regarding what I say here as well. As I've aged, & because I ended up with a lot of joint issues, I was concerned about bone loss. What I've learned is that osteoporosis isn't just a lack of calcium but is actually that the calcium is not going to the right places. We absolutely need D3 to help us absorb calcium & it is vital that we have K2 to move the calcium into the bones where it belongs. Otherwise, it ends up in the arteries which leads to calcification in the arteries. We also need other trace minerals (magnesium, boron, zinc, potassium, manganese & copper). So just taking calcium supplements alone won't really help much. And of course, weight bearing exercise is also a must, especially as we age. Vitamin A & Vitamin C are also important, as well as supporting the liver & gallbladder (since Vitamin A, D3 & K2 are fat soluble). One other thing, as we go into menopause, the drop in estrogen is an issue. In my case, I can't do hormone replacement due to 3 high risk factors. What I've learned regarding the hormones is that the adrenal glands are supposed to take over for the ovaries, so we need to support the adrenal glands. Increases in cortisol is also an issue, so stress reduction is important. And finally, getting sugars, including hidden sugars, out of the diet is crucial because it depletes vital nutrients as well as driving insulin resistance. Check any supplements for Maltodextrin, which is a common additive in supplements & processed foods. It's extremely high on the glycemic index & has no place whatsoever in our diets. I also avoid seed oils. Again, please check with your health care professionals regarding anything I've mentioned here.
 
Last edited:
Well, I'm not a doctor or expert of any kind, so please take what I say here & research for yourself, talk to your health care professionals & get their input as well. As I've aged, & because I ended up with a lot of joint issues, I was concerned about bone loss. What I've learned is that osteoporosis isn't just a lack of calcium but is actually that the calcium is not going to the right places. We absolutely need D3 to help us absorb calcium & it is vital that we have K2 to move the calcium into the bones where it belongs. Otherwise, it ends up in the arteries which leads to calcification in the arteries. We also need other trace minerals (magnesium, boron, zinc, potassium, manganese & copper). So just taking calcium supplements alone won't really help much. And of course, weight bearing exercise is also a must, especially as we age. Vitamin A & Vitamin C are also important, as well as supporting the liver & gallbladder. Again, please check with your health care professionals regarding anything I've mentioned here.
Are you aware of any bone-support supplements that have these vitamins & minerals. It would be convenient to have an all-in-one supplement or at least having it reduced to a few pills to take. Seems with all the need, there would be some manufacturer that made a good one.
 
Are you aware of any bone-support supplements that have these vitamins & minerals. It would be convenient to have an all-in-one supplement or at least having it reduced to a few pills to take. Seems with all the need, there would be some manufacturer that made a good one.
Please you may want to ask your health care professionals. But there are several supplements that offer D3 & K2 together in the right ratios. I just did a quick search on Amazon & there are several. Just be sure to check the ingredients & make sure there's no Maltodextrin in them. Also, I use a sugar free electrolyte powder which gives me my electrolytes in the correct ratios. Calcium is included in those electrolytes. The one I'm trying at the moment is Dr. Berg's electrolyte powder, mainly because it has more potassium than others I've tried. I like the lemonade one. (Avoid those pathetic sugary drinks like Gatorade.) You can also find several Trace Mineral Complex supplements. I don't know of any that all come in one supplement. But taking the lemonade electrolyte powder, trace mineral complex, & D3+K2 is only 3, so I don't feel like I'm using a whole bunch of supplements.
 
Last edited:
Please you may want to ask your health care professionals. But there are several supplements that offer D3 & K2 together in the right ratios. I just did a quick search on Amazon & there are several. Just be sure to check the ingredients & make sure there's no Maltodextrin in them. Also, I use a sugar free electrolyte powder which gives me my electrolytes in the correct ratios. Calcium is included in those electrolytes. The one I'm trying at the moment is Dr. Berg's electrolyte powder, mainly because it has more potassium than others I've tried. I like the lemonade one. (Avoid those pathetic sugary drinks like Gatorade.) You can also find several Trace Mineral Complex supplements. I don't know of any that all come in one supplement. But taking the lemonade electrolyte powder, trace mineral complex, & D3+K2 is only 3, so I don't feel like I'm using a whole bunch of supplements.
Thanks! I used to use Calm electrolytes but found it too sweet and discontinued. My Vit D does have K2 and some boron. I also take a couple of forms of Mg as the bio-availability differs. I found your suggestion to consult my Healthcare provider interesting because I've asked every provider I've had since the early 90's and a few registered dieticians colleagues and they all hedge on recommendations - they typically say to take good ones but won't elaborate or recommend the "good" ones - ha! I enjoy Dr Berg's YouTube videos, so I appreciate you mentioning his products.
 
THIS!
Why recommend we take one, if they're effective, if you can't stand by a recommendation..?
Yes! Although I will note every R.D. said we should get all we need from our diet. But I think that's quite a big should as most Americans diets are not that nutrient rich. Researching the bio-availability of various supplement ingredients for personal use could become a full-time job! So many name brand multivitamins use cheap ingredients that are not bio-available - but I still take one thinking I may get some micro-doses (in addition to my other supplements).
 
Yes! Although I will note every R.D. said we should get all we need from our diet. But I think that's quite a big should as most Americans diets are not that nutrient rich. Researching the bio-availability of various supplement ingredients for personal use could become a full-time job! So many name brand multivitamins use cheap ingredients that are not bio-available - but I still take one thinking I may get some micro-doses (in addition to my other supplements).
I admit it is hard wading through all of the junk that's out there to choose from. I do also agree that it's better to get our nutrients from food instead of supplements. When I started this healthy eating journey, I took things one at a time. My first step was to eliminate sugars from my diet. I started reading ingredients & learning what the hidden sugars are named. Then I moved on to trying to eliminate seed oils from my diet. Then reducing carbs, adding real butter, whole eggs, fatty meat, wild caught sea food, etc. The supplements I take regularly are electrolytes, trace minerals, & D3+K2. I also use nutritional yeast to ensure I get all the B's. I really feel the difference if I quit the electrolytes & nutritional yeast. I don't take multivitamins because I think I'm getting what I need from my diet. I RARELY eat out & can't remember the last time I had fast food. And I don't by ultra-processed packaged "foods." I can honestly say I feel better in my 60's than I did in my 40's.

I say check with your health care providers because of any conditions, illnesses, meds you might be on, etc. One size does NOT fit all, in my humble opinion. And even though I'm a retired nurse, I am not qualified to give health advice. All I can do is share my own health journey.

I just had blood tests for the first time in 8 years, & everything was totally normal except my cholesterol. However, my ratios were so good that the slight elevation of total cholesterol is not an issue. I believe the diet & nutritional changes I've been making have a lot to do with that.

It's very challenging to eat healthy when so much of the food is just crap. But as my sister says, "I'm not going down without a fight."
 
When I started this healthy eating journey, I took things one at a time. My first step was to eliminate sugars from my diet. I started reading ingredients & learning what the hidden sugars are named. Then I moved on to trying to eliminate seed oils from my diet. Then reducing carbs, adding real butter, whole eggs, fatty meat, wild caught sea food, etc.
Oh my goodness, we actually started this way...but in the OPPOSITE direction as you, lol! (Began with the protein sources then went from there).
We also eliminated anything we could to reduce other ingredients like sweeteners, carageenan, BHA, BHT, MSG and salt. So much hidden crap. Guarding your diet from these things plus excess salt, hidden sugars, seed oils alone would keep anyone busy!! Things keep getting added and you have to constantly read labels o_O
It's very challenging to eat healthy when so much of the food is just crap. But as my sister says, "I'm not going down without a fight."
Your sister speaks our rallying cry!! :cool:
 
I admit it is hard wading through all of the junk that's out there to choose from. I do also agree that it's better to get our nutrients from food instead of supplements. When I started this healthy eating journey, I took things one at a time. My first step was to eliminate sugars from my diet. I started reading ingredients & learning what the hidden sugars are named. Then I moved on to trying to eliminate seed oils from my diet. Then reducing carbs, adding real butter, whole eggs, fatty meat, wild caught sea food, etc. The supplements I take regularly are electrolytes, trace minerals, & D3+K2. I also use nutritional yeast to ensure I get all the B's. I really feel the difference if I quit the electrolytes & nutritional yeast. I don't take multivitamins because I think I'm getting what I need from my diet. I RARELY eat out & can't remember the last time I had fast food. And I don't by ultra-processed packaged "foods." I can honestly say I feel better in my 60's than I did in my 40's.

I say check with your health care providers because of any conditions, illnesses, meds you might be on, etc. One size does NOT fit all, in my humble opinion. And even though I'm a retired nurse, I am not qualified to give health advice. All I can do is share my own health journey.

I just had blood tests for the first time in 8 years, & everything was totally normal except my cholesterol. However, my ratios were so good that the slight elevation of total cholesterol is not an issue. I believe the diet & nutritional changes I've been making have a lot to do with that.

It's very challenging to eat healthy when so much of the food is just crap. But as my sister says, "I'm not going down without a fight."
Well said! We eat pretty much the same. We were discussing around the holidays that sometimes we do miss eating out for the change in ambiance. But their use of industrial seed oils and MSG is a deterrent. And now that we're retired we have the time to cook & actually enjoy it and love the results. We are low-carbers as I have a sensitivity/intolerance to gluten, but it's interesting that we've come to enjoy substituting low carb veggies for high carb pastas. We do miss homemade bread but do like our substitutes. Last night we had pizza casserole - all our favorite toppings plus added veggies - no crust - it's become a favorite Friday night meal.
 
Well said! We eat pretty much the same. We were discussing around the holidays that sometimes we do miss eating out for the change in ambiance. But their use of industrial seed oils and MSG is a deterrent. And now that we're retired we have the time to cook & actually enjoy it and love the results. We are low-carbers as I have a sensitivity/intolerance to gluten, but it's interesting that we've come to enjoy substituting low carb veggies for high carb pastas. We do miss homemade bread but do like our substitutes. Last night we had pizza casserole - all our favorite toppings plus added veggies - no crust - it's become a favorite Friday night meal.
Yep! You're on the same healthy eating journey I am!
 
Oh my goodness, we actually started this way...but in the OPPOSITE direction as you, lol! (Began with the protein sources then went from there).
We also eliminated anything we could to reduce other ingredients like sweeteners, carageenan, BHA, BHT, MSG and salt. So much hidden crap. Guarding your diet from these things plus excess salt, hidden sugars, seed oils alone would keep anyone busy!! Things keep getting added and you have to constantly read labels o_O

Your sister speaks our rallying cry!! :cool:
Yes!!! We're fighters for our health!!!!! That's why we enjoy Cathe workouts!!!!!

I'm also always trying to look out for all those preservatives & additives. I have found for myself though, that if I don't get enough salt, my migraines triple. I think it has something to do with the sodium/ potassium pump in the cells?
 

Our Newsletter

Get awesome content delivered straight to your inbox.

Top