Everything I have read has been negative reviews about drugs like fosamax.
I am trying to decide if I should try the natural route or drugs for osteoporosis.
Could you please share your experience with me.
My Osteoporosis Journey: Background – “high risk” small-boned Caucasian female over 65, taking prednisone for polymyalgia rheumatica since June 2015, suffered broken leg (tibial plateau) when leg was severely twisted when I walked on ice February 2014. My T-score I is -2.0 but I am in the high risk category. When starting prednisone I was told that bone thinning was an effect of prednisone so I took my calcium and Vitamin D supplements, bought a pedometer and started walking more. It was at my request that I finally had a scan in September where the osteopenia was diagnosed. Even when I had the broken leg no one suggested a scan would be a good idea. All I knew was that the bone healed rapidly and well, I had not needed surgery.
After the diagnosis my GP recommended medication but by then I had started hearing about the potential for horrific side effects, so turned her down and started serious research. I started by talking to my friends. Two of them had successfully moved from osteoporosis range into osteopenia through non-medical means. One remains faithful to her regimen and continues to improve, the other has slacked off and become osteoporotic again. Suggestions from the more dedicated person included Nordic walking and parkour but she does not have polymyalgia (PMR). She also has taken various supplements under the advice of a herbalist. I am not ruling out her methods but am not following in her path, although I may take up Nordic walking sometime in the future. I tell you about her because her experience is what gives me real hope that non-pharmaceautical methods work. A sister-in-law was taking Fosamax but had to discontinue because of side effects (I don’t know what the side effects were).
I have done a lot of reading. You'll find several good sites on the internet but if they are heavily promoting certain products it is a good idea to balance their advice with what you read elsewhere. I am convinced that the following regimen is the best for me, and I expect to be adding to this, and modifying things, as I continue to learn more:
Exercise: I have a weighted walking vest which allows me to gradually add small amounts of weight. This is to challenge the skeleton to lay down more bone. I am learning Tai Chi which is not only excellent for improving balance (helps to avoid those bone-breaking falls) but has been shown to improve bone density. I use my pedometer to make sure I get 10,000 steps a day. At present this includes all my daily activity, not just my walks. I may increase this in the future. I also carry on with long-standing physio exercises for osteoarthritis and practice a bit of yoga. Have recently started doing nordic walking.
Diet - well balanced, with the following supplements:
Calcium
Vitamin D3
Vitamin K2 (K2-4 and/orK2-7, K2-7 is preferred) Please note that Vitamin K2 (not K1) is nearly absent from modern diets, and is the vitamin that guides calcium into our bones rather than letting it collect in our organs or inside our blood vessels. Unless you have access to grass fed cattle and their products, and free range hens eggs (not grain fed) you will almost certainly need to supplement this vitamin.
Sources of Vitamin A I've read conflicting advice about whether retinol or beta carotene is better, and have decided that natural sources (food, or maybe cod liver oil) are safer choices than taking a chance with the latest fad in supplements.
You should have enough vitamin E in your regular diet, otherwise make sure you get a mixed tocopherol version
Magnesium
Cod liver oil for A and D content.
The reading I have done includes websites and books. As I indicated above, always read with a critical eye and take the best ideas from everywhere. I don’t think anyone has all the answers, and also we are each different, will have varying risk factors and so forth. But I hope my experience gives you some ideas, and also some ammunition as you withstand the medical profession’s strangely strong idea that we must take their dangerous medicines!
I'll private message bibliography to anyone who asks.
In the Chat Room forum there is a Strong Bones Support Group with other people's experience, also.
Nice to read what Anhaga said. Anhaga is my fellow PMR ... gosh, can I call you a pal? Buddy? Anyway, I too have PMR and doctors pushing osteoporosis drugs. I even ordered Forteo, it's still in the refrigerator.
i just got a book today and reading it now about her natural journey for osteoporosis. I got on my computer to email a friend of mine to tell her what I'm learning!!! But saw this post.
I'm so shocked about the foods and in particular, Calcium supplements! How my doctor didn't say divide up the calcium portions, body only absorbs 500 mg at a time. And reading about what most calcium supplements are made of, like Anhaga said. Luckily I just switched to one that happens to be made from plant sources.
This book describes how our body processes foods, and how things excrete calcium from our bones. And how proteins are made in our body verses thinking we eat the protein we need.
I obviously haven't finished the book yet, but I'm about to go make my dinner and believe me, it will have more alkaline foods! Though I might have a few ounces of wine. Oh, but before that, I'll go lift some weights. 
Today I walked the streets a bit with shoes that don't have all the extra padding, heard the vibration helps our bones,
so...I'm going to try the natural route. My T score is 2.4, 2.9.
I was thinking of Tia chi too, glad Anhaga mentioned why it would be good. Im sold! I've been focusing on my core strength and balancing.
I found a great yoga teacher who does slow, balancing, gentle work on us, I'm so happy!
Anhaga, are you saying there is another forum on this site called Strong Bones? Why would it differ from osteoporosis ?
I have similar results as yours and I am trying the natural route.
I am having vitamins and minerals as well as certain foods to help boost my bone density. As I have very tiny bones my readings may be exaggerated as X-ray has shown my bones to be quite strong.
I take vitamin D3, vitamin K2, magnesiumm, zinc, calcium as needed, and include foods such as prunes, avocados, fruit and vegetables, etc.
Exercise is important and you do what you can safely.
It's just a new thread we started in the Chat Room forum. It seemed like a good idea at the time, but maybe not. I was keen at the time because I'd only just discovered there IS a chat room!
Partners in Pain!
I should add that I've taken up Nordic walking. Don't feel as foolish in public doing it as I feared I might, and actually enjoy it. I think if nothing else it will improve my posture.
I assume that's walking with poles? I saw man doing that and I bought some poles. It gives the arms a nice workout, and if one feels a bit out of balance they help too.
I usually forget to take my poles. Fortunely I have abut a mile trail in my back yard, though it's on dirt.
I've wondered if a kind of marching, making body vibrate more is good for the bones? I've tried jogging a few steps, but now my back hurts again, darn.
I can't run much now because my back hurts the day after I do (OA and old age. Sigh). The Nordic walking is sort of specialized. There are also hiking poles, apparently, and they are used differently. The Nordic poles have little wrist/thumb straps which attach to the top of the pole, and you never place the pole in front of your feet. The action is to push yourself forward, not pull yourself along. I think when I saw people using poles before and thought they looked so awkward they were actually using hiking poles.
Still feeling like a rabbit caught in the headlights😳 But thanks to my fellow PMR ' buds' and 'partners in pain' I've started reading my way through this learning curve ! I'm Still not keen to start biphosphonates and feel I need to understand more about what has caused osteoporotic issues in lumber spine and osteopenic left hip.....if cause is systemic why these areas only and to different degrees? So should I be targeting specific remedies ? I'm chuckling at myself now because my questions all seem to lead to another!
That's the secret of life isn't it? One question after another. No questions, life is over.... 😎
Haha, too right! Started jumping up and down on the spot (10 times ) yesterday ...well if you can call getting my feet 1inch off the ground a jump ....felt accomplished..then read it's not a good idea with spinal issues🙈 ! The good thing is I'm still off the prednisolone ☀️☀️☀️
Well done, Handbrake!💃
http://www.ncbi.nlm.nih.gov/pubmed/26036434
This is a link to emerging research indicating 3 m.g. of Melatonin rivals the effects of prescription osteoporosis meds. I started on that dose and am hopeful that my bones will be significantly stronger for it.
It doesn't seem like high % but worth a try, I need sleep anyway. Was doing pretty good with sleep now I wake every 2 hours again and sometimes my upper back hurts. Will give it a try. Thanks for posting.