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.

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.

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!

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

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

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?

more info here.

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.

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!

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)

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!

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.

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!

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.

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.

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.

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.

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

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.