Osteoporosis anyone? Need some calcium suggestions

[itsmeitscathy]

I hope this is the right place...I'm a chronic lurker and have only ever posted replies so please forgive me if it's not the right place to ask.

Long story but I have osteoporosis (in my 20s, yes, my life is just swell). Anyway, I don't like cheese, only take milk in tea and cereal and need some suggestions on how to up my intake. I don't really want to add a hip replacement to my surgeries list at 30...

Any ideas or anyone in a similar boat? I'm pretty unimpressed about it to be honest.

[LakeFlyPie]

I'm not a DR but think osteoporosis (particularly at such a young age - don't know your medical background) is more complicated that just low calcium.

Have you sought GP advice? I suspect you need Vit D in addition to calcium and to rule out any other factors which are contributing to low bone mineral density.

[itsmeitscathy]

Hi Lake

Yes, I'm on calcium and vit d - it was caused by excessive steroids among other things. I keep being told to up my calcium though, I just don't know how when I hate cheese and milk! Got an appointment to see what else they're going to prescribe (it has progressed from osteopenia over a few years) but want to have a calcium rich plan in place for then:)

Thanks for replying, sorry I should have explained why in my op!

[LakeFlyPie]

If your levels are low probably calcichew d3 or similar prescription will help the most in terms of high doseage.
Tinned oily fish has a good amount of calcium if you like it.
Nuts are quite good I think.

Can you manage weight bearing exercise to stimulate bone accrual?

Good luck

[itsmeitscathy]

Nuts I can handle, didn't think about that. Fish, not so much. I'm a nightmare...

Does yoga count? Got a lot of back problems and nerve damage so nothing is ever simple!

Thank you for your replies

[lljkk]

I would have thought at your age you can still do a huge amount to densify your bones. Have you been advised to do lots of weight-bearing exercise? Any reason you can't?

[lljkk]

more info here.

[oohdaddypig]

Check out a guy called paul jaminet on google. Reckons magnesium and vitamin d are much better things to supplement to prevent osteoporosis. Also check out his views on calcium supplements.

Calcium, FWIW, can also be found in green leafy veg, almonds and tahini.

[itsmeitscathy]

Thank you, that link was the most helpful thing I've seen thus far! Everything else I've read has been all about the elderly really.

Weight bearing exercise isn't an option - chronic pain issues, nerve damage, surgical damage (cancer), Diet is really the only thing I've have control over - I'm menopausal which is a big part of the problem - wound up here having been reading the adoption and ttc forums I should add!

[LakeFlyPie]

That sounds incredibly tough itsme sorry if my previous posts sounded flippant.
I think there is some evidence for use of vibration / power plates increasing bone mineral density (by increasing muscle mass) would that be an exercise option? (study I'm thinking of used standing still on plate 3x 6 mins per day IIRC)

[itsmeitscathy]

Not at all lake, I appreciated you taking the time to reply :)

Power plate sounds like a great suggestion, I'll look into it - sounds like it might work for me! Thank you!

[MoreBeta]

I have osteopenia (early stage osteoporosis) due to years of ill health caused by autoimmune disease.

To counter that I need calcium, magnesium and vitamin D3

I take Adcal D3 prescription and I take 2 x cod liver oil capsules a day. It is hard to get enough vitamin D from just eating food - mainly it is made in skin exposed to sun but hard in the UK and most especially if you are often housebound. Hence I take these supplements.

I eat lots of green leafy veg for magnesium as well as a handful of nuts every day and meat. I rely mainly on my dairy intake for my food calcium intake but also eat a lot of dried figs, dates and apricots which are great for calcium. You have to be careful as they can upset your stomach but I really enjoy them.

I also eat quite a lot of oatmeal which is good for calcium and magnesium.

Some orange juice and other fruit juices can be purchased fortified with calcium. Stop drinking soft drinks - phosphates (in phosphoric acid) leach calcium.

[itsmeitscathy]

Thanks more, that's really helpful. I've been on calcium and vitamin d for a few years since my first dexa scan (osteopenia) but been rather bad at taking them. I've only got myself to blame really.

I eat porridge a lot so I'm guessing that's a good one to keep up. I don't currently take magnesium but I'll look into it.

Thank you!

[ipswichwitch]

I would be asking about a bisphosphonate prescription. If you are on long term steroids and early menopausal - both risk factors off osteoporosis - then you need something to help actively boost bone strength. Calcium and vit d only provide the building blocks for more bone formation. Osteoporosis generally needs a bit more than that. You should also be having regular DEXA scans (about every 3 yr) to check the effectiveness of the medication. The fact you have gone from osteopenia to osteoporosis tells me calcium and vit d alone aren't enough.

[Megbeth]

I have osteoporosis due to anorexia & malnutrition from my childhood. I take high strength calcium & Vit D twice a dayI have tried Fosamax & Actonel ( not sure of the UK names) but had to stop due to side effects. I am going to try Prolia a 6 monthly injection. I also saw a dietician. She suggested I take calcium citrinate rather than calcium carbonate as it's better absorbed.

[lljkk]

I know you said you can't do much weight bearing, but I would still talk to a physio about modified possibilities. Lifting small weights with your arms or cycling on a stationary bike, even. All good for bones.

[MoreBeta]

Walking is something I do a lot of. I try to do it as much as I can. Try to get the weight on my legs.

[itsmeitscathy]

Thanks for the advice all, I suspect I'll be getting a prescription for biphosphates this week.

I try to walk as much as possible, I'll need to look into other things I can do. My oncologist previously recommended cycling as it is lower impact so I'm hoping to do a bit more.

Thanks for your help and advice- you can probably tell I've had a bit of a panic about it! I guess the best thing I can do is calm down and talk to my gp

[jaffacakesallround]

Your dr should refer you to an NHS dietician- have you asked about this?

If not do so.

Also join or at least read all the info on the website; National Osteoporosis Society.

I find it hard to understand why you are having to 'go this alone' without help from a specialist- you should be referred.

Cycling is not weight bearing so no good for bone density.