I stopped taking Calcium supplement in May 2022 when calcification was found in my coronary arteries. Also I was .2 from Osteoporosis. In May 2022, I also stopped anything that had calcium added and started taking Mk7 MenaQ7 180 mcg; vitamin D 2,000 I.U. ;Magnesium 400 mg together daily. As of 05.10.2024, my T-score went from a -2.3 to a negative -1.5. I also do the superman exercise about twice a week. My doctor said keep doing whatever you are doing. She said my numbers has improved greatly.

@Dr_DougLucas

17 күн бұрын

Thank you so much for sharing this!

Thank you for this video. I grew up in Japan eating fair amount of Natto. Even if my bone was weak as a child, I became an athlete with strong muscles and bones. Sadly living in America for over 30 years, I’ve developed osteoporosis. I found that this happens with skinny Japanese women like me because of the diet change; I admit I got away from Natto. I’ve read so many studies and articles including those studies mentioned in this video, and read customer reviews of different products. I have tried both MK4 in small and bigger amount and MK7. Here is my experience: 1) 3 years ago before I knew I had osteoporosis, I took MK4 with D3, along with Calcium supplement and other supplements (MSM, Silica etc) intending to help with my joints discomfort. In 2 months, not only my joints healed, my teeth got dense and white as if I had cosmetic dental work done. 2) For an experiment I stopped all the supplements and my joints and teeth went back to how they were before. 3) I did not know back then what made the regenerative effect, so I’ve put all the supplements back one by one. At the last stage all the supplements are back in my diet including MK4 and D3, except Calcium. I recently had the bone scan. With active exercises and good diet change I was sure to have overcome the osteoporosis, but it turned out to be worse. When I tried MK7 with D3, and Calcium I did not see a difference in my teeth. I read a review of teeth improvements with MK4 with D3, also teeth getting worse with MK7. My thoughts: It may be that some people need Calcium along with MK4 (or 7). MK 7 in supplement form may be not as effective as MK7 from food form such as Natto. I’m scheduled to spend the next 3 months in Japan, and plan to eat Natto everyday, to see if it makes a difference. I hope my comments are helpful. I also plan to buy your book and read it in the airplane. Thank you!

@Dr_DougLucas

8 ай бұрын

Thank you so much for sharing your story! We appreciate your support and comments.

@EdwardChun24

7 ай бұрын

Excellent

@sabijea

6 ай бұрын

please give us some update !!!!!!

@jmc8076

4 ай бұрын

Can you clarify “…I was sure to have overcome osteoporosis but turns out to be worth.” I’m guessing wrong? So hope I can bring myself to eat natto one day. Good luck.

@jmc8076

4 ай бұрын

Study you may find interesting: “Intake of fermented soybean (natto) increases circulating vitamin K2 (menaquinone-7) and gamma-carboxylated osteocalcin concentration in normal individuals” Y Tsukamoto et al. J Bone Miner Metab. 2000. It also looks at supplement form of k2.

I’ve been making and eating natto for years. It is heavy in MK7. I did this because of the research out of Japan, especially the map showing the low levels of osteoporosis in the areas that eat natto regularly. Usually it is said that food is the preferred way to take vitamins.

@Dr_DougLucas

8 ай бұрын

Thank you for sharing!

@phreedomphile

8 ай бұрын

Good strategy, I wish your dietary approach to achieve therapeutic levels was more common, to include some possible variations. At one time Dr Mercola sold a fermented vegetable starter optimized for MK7 production and his testing showed a very high level of MK7 was present in each serving. He also sold (or still does) MK7 supplements made from fermented chickpeas aka garbanzo beans rather than soy to avoid GMO soy contamination and other issues. When I was actively fermenting cabbage for gut health, I ordered from Japan the specific bacteria used to ferment soybeans for natto and adding this to both cabbage and chickpeas. BTW, menaquinone is the bacterial equivalent of our cells' production of ubiquinone for OXPHOS ATP production. Some researchers in Europe have given Parkinson's patients menaquinone to mitigate fatigue. As a medical neuroscientist I did a lot of research on mitochondrial function thus I appreciate this additional benefit. Nattokinase is another great gift from soybean fermentation!

@26Obsidian

8 ай бұрын

Great information. Much appreciated.

@charlottel610

8 ай бұрын

What is natto and how do you consume it?

@juliaruxton3646

8 ай бұрын

What is natto?

Thank you very much. Your videos are really informative. Thanks!

@Dr_DougLucas

5 ай бұрын

Thank you for watching!

Valuable info, very well explained. Thanks.

@Dr_DougLucas

8 ай бұрын

Glad it was helpful!

I love your channel! So glad I found you. I subscribed on my first viewing of your channel! I am a Retired RN and love the clarity you bring to the discussion! Even though I was medically trained, I know that the nutritional building blocks are very important! I appreciate learning how nutrients work to optimize my health and others I know. It’s so refreshing to listen to the information you share! Thank you!!

@Dr_DougLucas

6 ай бұрын

Thank you for sharing this, I appreciate your support!

Great information

@Dr_DougLucas

6 ай бұрын

Glad it was helpful!

Thank you very much for this information. I have been taking D3 and MK7 with nattokinase for my bone health but had heard that MK4 is better. So glad to have found your video =)

@Dr_DougLucas

3 ай бұрын

Thank you for watching, glad it was helpful!

Interesting. First time I ever thought about K1 on animal-only diets and first time I've heard and realiied they can be converted both ways. Thx

@Dr_DougLucas

8 ай бұрын

Thanks for watching!

B/f seeing this vid, had just changed my K Vitamin formula to add more MK4 (already had enough MK7 All-Trans )+ added in it are superfood, adaptogen & prebiotic complexes. The MK4&7 studies are so interesting. Hopefully the scientific community will figure out the causes of OP & present non-pharma curatives b/f I’m on a damn walker. 😂 Grateful for your knowledge & willingness to share….must be very rewarding….thank you!

@Dr_DougLucas

8 ай бұрын

Thank you for sharing this, I'm glad this was helpful!

Thank you !!

@Dr_DougLucas

6 ай бұрын

Thank you for watching!

Look into Taurine for increasing bone density…… Body produces it but decreases as we age. 81 yr fractured femur e stem hip replacement next day . 8 weeks out some steps sans cane. Feeling healthy again good shape going in but was a bleeder low hermaticrit and BP for awhile in hospital and aftercare. Retired teacher subbing again.

@Dr_DougLucas

8 ай бұрын

Thank you for sharing this!

@monkeybearmax

5 ай бұрын

Taurine is great for the brain too!

Im obsessed with listening to you talk. You're very informative and easy to understand. I'm trying different Vitamin D +K2 in place of Alondrate Sodium. I had a dental surgery in sep. 2023, extraction, and bone graph. I had to stop taking Alondrate sodium 3 months pre surgery and have not gone back on it due to the adverse reactions. I felt aweful, stiff, achey and now I'm trying a better supplement and feel so much better. I cannot get a dexa for another yr. Insurance won't allow it so is there another way to know if Vitamin D+k2 is working better, I know I feel better. Thanks for your videos.

@Dr_DougLucas

4 ай бұрын

Thank you for sharing this!

@Padraigp

10 күн бұрын

You can have bone marker blood tests done regularly by doctor and not expensive if you have to pay ...I forget the bone markers something like CCP and gah cant rmemeber...they show if bone is firming or degrading

I take an all in one that combines, Glycinate, Taurate and Malate. It’s fantastic! I also take l-threonate. Just started that so I can’t comment yet. Hoping it helps with the memory and brain fog.

@Dr_DougLucas

7 ай бұрын

Thanks for sharing!

@mildreddelrio4747

4 ай бұрын

Thank you I was just diagnosed with osteoporosis, but don’t want to take medication, my dr, was very quick to give me some faxomas? I read about it. Thank you. I started to take the K2/ vit D3. Vit A. I eat great diet w lots of green , fish , meat fruits and vegetables! Sugar from fruits only. I’ll let thou know how this work out.

I’ve eaten Natto but had to stop due to SIBO and MIcroscopic colitis. I switched to Nattokinase supplements but also take K2/MK7. Is it ok to take both K2/MK7 and Nattokinase or is that overkill?

@Dr_DougLucas

8 ай бұрын

I have recommended them both in the past. I'm only familiar with nattokinase as a mild blood thinning agent and the benefits from that. I don't think there is any K2 in that supplement.

There are 45 mg Mk-4 tablets. So I take 3 a day Klaire kabs ( SFI health) has one. On Fullscript. So it’s easy to do.

@Dr_DougLucas

8 ай бұрын

Thank you for sharing!

Hi Dr... is there research on osteoporosis on keto/carni v sad? Sport people and labourers v sedentary lifestyles and extended to aging and improved fitness in old age?

@Dr_DougLucas

8 ай бұрын

Unfortunately not. Nutrition and lifestyle studies are very difficult to do on a large enough scale to see a difference.

I was recently diagnosed with Osteoporosis. I am a 63 yr. old female, who also has degenerative disc disease, degenerative scoliosis, and high cholesterol. I have chosen not to take Bonica, Prolia, or Calcium supplements but to try increasing calcium through diet. My question is - will the Vit. K MK7, help to absorb the calcium intake from food - or is Vit. K solely for absorption for a calcium supplement???? I have been taking Vit. D3 for over 5 years, alone. Thank you!!

@Dr_DougLucas

6 ай бұрын

Hi there. Vitamin K likely has an impact on dietary calcium as well as supplementation. I haven’t seen nor do I know how they would do a study to show this.

Eat natto. Homemade tastes milder; making it with black soybeans is even milder. Put in foods with string flavors (or even put some BBQ sauce) will make that “ick” factor disappear. FYI black soybeans contain more antioxidants than yellow soybeans. I started eating natto because my husband got diagnosed with atherosclerosis. Can’t tell if his CAC had gone down without doing another CT contrast scan. He had other symptoms that had definite improvement: dizziness, blood pressure, balance, focus, libido. I’m not saying that he was completely “cured” of his symptoms, but, there was a marked difference. As for me, in solidarity, I also ate natto. I didn’t expect I would also experience benefits from it. My periodontist had noted improvement on my pockets and bleeding (my gums had stopped bleeding actually). I healed from oral surgeries much faster after eating natto (I was eating natto before my 3rd oral surgery with the periodontist, so, I had a baseline). My PMS are almost non-existent or very mild. Periods are lighter even on copper IUD. Back pain had lessened in the morning. Natto contains spermidine and PQQ. It has nattokinase, which is antithrombotic/antifibrin. The nutritional data is amazing. Contains a variety of amino acids. Contains good bacteria… same bacteria that is being now used to improve soil/plant health. All of that good stuff may be contributing to the felt & “unfelt” benefits.

@Dr_DougLucas

8 ай бұрын

Thanks for sharing that experience!!

@selma5885

8 ай бұрын

can you point to somewhere that tells you how to make this? How much do you eat daily/how/what meal? Or do it eat several times a week.

@Starcraftghost

8 ай бұрын

@@selma5885 there’s a guy on KZread who wrote The Ikigai Diet and he has tons of videos talking about natto. He’s a little bit of a purist when making natto though. You can look into Natto Dad on making it. You can also search on KZread “natto instant pot”.

@jmc8076

4 ай бұрын

@@selma5885 Have you tried Google or searching YT?

What was the combo supplement Dr. Lucas mentioned in one of the other videos?

@Dr_DougLucas

4 ай бұрын

Protect plus from Healthgevity

Might the heterogeneity of the studies be caused by the serum levels of calcium? It seems that if K2's MOA is to deposit calcium in the bones rather than soft tissues it's not going to be effective if there isn't enough calcium. Maybe D3 supplementation is the cofactor that's needed?

@wocket42

8 ай бұрын

Good point. Surely you need enough of everything that is needed in the whole process from diet (vitamins, minerals as K2s, calcium, magnesium, protein, etc), digestion (enough stomach acid), sun exposure (vit D) and exercise (muscles on bone, impacts on bone). If you are not controlling for everything we already know, it's clear to me that studies MUST get somewhat random results.

@Dr_DougLucas

8 ай бұрын

Some of the studies included D3/Ca but not all. Common issue with nutrient research. Those studies didn't show significantly different results though. I think it's a combo problem. Need K2, Ca, D3, Mag and more.

Does curcum and ginger used in your meals have any effect on K2 MK-7 ?

@Dr_DougLucas

8 ай бұрын

Not that I'm aware of!

After hip replacement I need to take cumidan for 2 weeks, would the K2 I take interfer with the blood thinner, and should I stop taking it?

@Dr_DougLucas

7 ай бұрын

You’ll need to ask your doctor. I have an answer but I can’t give medical advice on this platform.

Hi Doctor, I was taking MK7 400 mcg and had some anxiety issues that went away when I stopped. Have you ever heard of that side effect? I have the hyper mobility form of Ehlors and POTS, although not severe. However, my nervous system is pretty screwy in general so maybe I’m just sensitive to this intervention?

@Dr_DougLucas

8 ай бұрын

I have actually. Anecdotally from a few patients as we use a similar dose. I back them down and try again and don't believe we've seen issues at a lower dose.

@katherinebaer6798

8 ай бұрын

@@Dr_DougLucas Thsnk you for the prompt response Doctor!

@Dr_DougLucas

8 ай бұрын

We appreciate your support.@@katherinebaer6798

@lynnwilliams5432

8 ай бұрын

The only pain I had throughout the fracture and operation was positional I was taking no prescriptions going in. Didn’t have a clue it was actually broken. I couldn’t walk so I thought out of place. Never had a fractured bone.

Thanks 4 this information. Myself: I started taking K1. The lead was that my father suffered from psoriasis. As does my brother and sister and myself. As do my children etc., My father received a vitamin K shot in the hospital to stop a nosebleed. Few months after that his Psoriasis was 99.9% gone. His body was covered in Psoriasis for 40 years. 60% of his skin. I use K1 for 6 years. It seemed that I had a lot of calcium in my arteries. I knew that, because I had calcium buildup in my eyes. My arteries are clean. My brother declined use of K suffert a heart attack at 50. I don’t have psoriasis. Almost non. Little spot on my right arm / elbow. Attention: your arteries help your heart to pump your blood by expanding and retraction. Your clean arteries will up your bloodpressure.

@Dr_DougLucas

5 ай бұрын

Thanks for sharing but I can’t say I agree with your comments. Clean arteries do not increase blood pressure.

@gerardvriend729

5 ай бұрын

@@Dr_DougLucas 👍 that’s no problem. It’s just what I experienced. And I have heard from others that use K. I didn’t know why. But I know I was close to a heart attack at the time. It’s in the family.

@gerardvriend729

5 ай бұрын

@@Dr_DougLucas i can however share another clue for bone health, and healthy life. Magtein/ magnesium L-treonate. 60/70% of your magnesium is stored in your bones. I still have to learn about potassium. But one thing at the time.

@Dr_DougLucas

5 ай бұрын

@@gerardvriend729 indeed, magnesium is critical for bone health and optimization in general.

@gerardvriend729

5 ай бұрын

@@Dr_DougLucas could you make a video about potassium in the bones?

Could you address false dexa scans. After years of good bone density I had my 5 year scan showing osteoporosis of spine and osteopenia of hip. Stunned, a friend suggestd I get it redone as she knew someone who was falsely diagnosed with porosis, but second dexa she was good! My second scan, had completely different results-- osteopenia spine, but osteoporosis hip! Clearly this is problematic....How are they so off within 2 weeks times....and which do I believe?

@Dr_DougLucas

8 ай бұрын

It’s an unfortunate reality of DEXA scans. There is Inter operator and machine variability. When there are big differences it’s impossible to know. We are fortunate to have a REMS unit nearby which serves as a tie breaker.

@user-ys8ku7ks9d

5 ай бұрын

​@@Dr_DougLucasshould the scan .... parameters, I guess? .... be adjusted for height? (short people lol)

In Japan, they prescribe Glakay (mk4) for osteoporosis. 15 mg 3x a day which is 45 mg of mk4. That’s 45,000 mcg Here in USA, dosage is so tiny. 190 mcg vs 45,000 mcg. Mk4 vs mk7 is hotly debated topic. You get different opinions. Mk7 is from fermented things but our bodies make mk4 naturally by itself. Mk7 has to be converted to mk4. I’m leaning towards mk4 as version I want. Wish I get get access to Glakay. Has anyone used this?

@Dr_DougLucas

Ай бұрын

Thank you for sharing this. Consider joining our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

In UK vitamin D3 combined with vitamin K2-MK7,- mouth spray,- any thoughts

@Dr_DougLucas

8 ай бұрын

Generally liposomal formulations that are well absorbed. Question is what is the dose?

I broke my hip and femur and found I had Osteopenia. I asked my doctor about vitamin K as I take vitamin D3, calcium, and magnesium bis-glycinate. He told me I should have enough in my diet, but I don't go with that, so I take Vitamin K triple play.

@LadyBug1967

8 ай бұрын

Osteopenia does not cause broken bones. That would be osteoporosis.

@Dr_DougLucas

8 ай бұрын

@ladybug1967 that's not entirely true. A fragility fracture does define osteoporosis but you can have a fragility fracture and a t-score of > -2.5. Confusing...

@LadyBug1967

8 ай бұрын

@@Dr_DougLucas A -2.5 would be the outer limit of osteopenia before it turns into osteoporosis so that's a tricky number to have chosen. Having said that I'm only speaking from experience because when I had a bike accident and I broke a bone I asked immediately if it was cuz I had osteopenia and the doctor basically laughed in my face. LATER I tripped and I fell flat on my face but nothing broke. MORE recently in Chicago-- which has the worst side walks in the world --I once again stepoed on a crack and did not break my back but I simply had bruises and so forth-- nothing broken & so I think that osteopenia does not lead to brakes. THERE are exceptions but the exceptions are not something that we should think about on a daily basis.

@LadyBug1967

8 ай бұрын

Bowler, you were right to take K2 supplement. 180 micrograms is recommended by dr. Susan Brown and you can Google her. SHE'S excellent and she says that amount is good no matter how much D3 you are taking and I believe she is correct. THEY tend to sell you 90 micrograms so you just take two of those. AGAIN if you disagree then take one but I agree with dr. Susan Brown because she has a clinic that deals exclusively with this problem. Your doctor's advice to not take K2 as a supplement because you get enough in your diet would only be correct if he were in Japan practicing medicine and speaking to Japanese patients.☺️

@Dr_DougLucas

8 ай бұрын

@@LadyBug1967 I respect your opinion and experience but I'm an orthopedic surgeon who has treated and taken part in fracture care for thousands of fractures. I'm quite confident in my statement. You're welcome to believe what you want but I'll speak my experience to my audience.

My MK--7 is in 45 mcg capsules. To get the recommended dose I need to take 7 capsules a day? Am I understanding that correctly?

@Dr_DougLucas

15 күн бұрын

Great question! Checkout our health span nation if you have not yet, you get exclusive access to me and a community of people pursuing health and longevity. These are things that we discuss in there and it allows us to go into detail rather than doing short chats through this platform. You can find more information here --> www.drdouglucas.com/healthspan

Was clotting looked at long enough time span for safety of 300mcg of mk7 or at all? I know you said MK4 safety with clotting I believe was ok with 45mg dose. So clotting research was done with Mk4 and not MK7? Please see K2 discussion piece of functional medicine doctor below. She mentions MK4 research showed dramatic reduction in fractures though it did not show increase in density. It also showed increase in size of femoral hip. So still confused. My ND has limited experience on osteoporosis--she is recommending mk7 less than 100 mcg because of not enough research on clotting.

@Dr_DougLucas

8 ай бұрын

That’s correct the studies on MK4 show that there is no increased risk of clotting. The studies on MK7 have not been done with the same rigor. However, when you look at the cotton cascade is actually vitamin K 1 that is specifically indicated and not vitamin K2. The only concern is of conversion of K2 to K1 which is very minimal.

So for someone who it is suspected they have osteoporosis due to long term warfarin drug therapy, is there a type of vit K that can be taken safely without nullifying the effect of the warfarin. Thank you :-)😊

@Dr_DougLucas

8 ай бұрын

Hello, I don't think so. You'll have to ask your physician but because of the conversion between K1 and K2 I don't think either can be taken safely with warfarin. You could also consider asking to be placed on an alternative drug :) Warfarin is rat poison and newer options are much better tolerated.

@markusgumbmann188

8 ай бұрын

@@Dr_DougLucas unfortunately for my specific heart valve I have to take warfarin :-( Thanks for your response

What about dry plum for osteoporosis reversal?

@Dr_DougLucas

8 ай бұрын

The study is only talked about fresh for a whole fruit. I’ve never seen a study on the dried form. I would think it would be similar, but I can’t make that assumption.

Is consuming natto (estrogenic?) safe for a person who has had estrogen positive breast cancer?

@Dr_DougLucas

8 ай бұрын

You’ll have to ask your oncology team.

@vivb8424

Ай бұрын

Did you find out if it is safe for estrogen positive breast cancer?

Is there a brand you trust? Thank you❤

@Dr_DougLucas

8 ай бұрын

Take a look at our video on my current favorite supplement by searching Dr Doug Supplement. Look for the newest one.

Should anyone taking K vitamins get a DDimer test before supplementing?

@Dr_DougLucas

8 ай бұрын

D-Dimer is not a helpful test unless a clot is suspected. At least in my training.

is there a difference between races, or geographical location of study groups, in terms of response to supplements?

@Dr_DougLucas

8 ай бұрын

Probably but I've not see it studied in this context.

I have been trying to get your ebook that is supposed to be free. When I go on Amazon I have to have kindle unlimited which is not free. I have sent my email address twice on your web page with no results. As a senior my money is tight. Can you shed some light on this?

@Dr_DougLucas

7 ай бұрын

Hi! I am sorry to hear that. You should be able to get the ebook directly from this link --> www.optimalbonehealth.com/ebook if you still do not receive it please let us know.

@user-ys8ku7ks9d

5 ай бұрын

​@@Dr_DougLucasthis link went to that awful message "404 page not found" oh well

@Dr_DougLucas

5 ай бұрын

​@@user-ys8ku7ks9d We are updating links try going to optimalbonehealth.com/bonus for the e-book and more.

Is there a brand of mk7/ D3 that you could recommend?

@Dr_DougLucas

8 ай бұрын

If you are the US I like Protect + from Healthgevity. Take a look at my video on this supplement by searching dr doug supplement

I’ve been taking k2 mk7 for years now along with d3 and magnesium. My osteoporosis has got worse.

@cindylutz7442

8 ай бұрын

😢

@peggyharris3815

8 ай бұрын

Have you fractured, or is it a DXA scan that indicates you've gotten worse?

@kaygibson8942

8 ай бұрын

@@peggyharris3815 no fractures but recent dexa scan indicates that my spine is now -5 and my femoral neck is -4.5

@debbiew3259

8 ай бұрын

Are you doing weight bearing exercises?

@kaygibson8942

8 ай бұрын

@@debbiew3259 trying to but my balance is not good

Tried mk7 but don't feel well on it. Mk4 at 5mg is well tolerated. Mk7 is not something we would have evolved eating... mk4 would have been available in animal foods so I get plenty from organic grassfed meat... and also from grassfed butter.

@Dr_DougLucas

4 ай бұрын

Thank you for sharing this!

💙💙

@Dr_DougLucas

2 ай бұрын

Thank you for watching!

Where can I get Natto beans…?

@ShannonGillies

8 ай бұрын

You can usually find packages of natto at Asian food grocery stores. I travel to Southeast Asia a few times per year and I’m a vegetarian and am quite comfortable with lots of different soy-based foods so I thought natto would be no big deal. I tried, but…… I just couldn’t do it. It wasn’t the taste that was so offensive, but the mucous-like texture. But it’s worth trying!

@Dr_DougLucas

8 ай бұрын

Thanks Shannon!

@kimappreciateslife

8 ай бұрын

Asian Food Markets have it in the freezer. I buy it & eat it daily. I got used to the taste & mix it with sardines & mustard & other sauces.

@kakilong

8 ай бұрын

@@kimappreciateslifeexcellent with coconut amino acids, cilantro, sesame seeds. I’ve added shitake and bok choy.

@dangcoppock7362

8 ай бұрын

@@kimappreciateslife Thank you very very much..! I appreciate you more than I can say. I always will remember the kindness from strangers thanks again. Be well and God blessed.🙏🙏🙏

K2 K2 K2

@Dr_DougLucas

3 ай бұрын

Thanks for watching!

Bones need stress to make them stronger. Exercise 30 minutes a day: jumping, water aerobics, and dancing may help...

@Dr_DougLucas

8 ай бұрын

Thank you for sharing this!

@pattressel3864

8 ай бұрын

There is a study on exercise that compared the traditional fall-prevention training (balance exercises, lunges,...) to high weight, high impact resistance training (back squats and deadlifts, 5 sets of 5 repetitions done at 85% of one repetition maximum (!!!), jumping pullups with drop, and IIRC also overhead press) -- note these exercises put stress on the back and legs. The latter won, and the results were pretty clear. The initial study (named the LIFTMOR study...ha ha) had 50 subjects in control and treatment groups, women ages 50-70 who were diagnosed with osteoporosis or osteopenia. No-one got injured (one person had a sore back and skipped one session), and more folks stuck with the treatment group than the control (I'm guessing because it was more fun and interesting, and folks saw results, just from the strength training aspect). The program ran for 8 months. The control group's BMD decreased, the treatment group's increased (IIRC, the range was 2-8%). The study was later repeated with older men. LIFTMOR: pubmed.ncbi.nlm.nih.gov/28975661/ LIFTMOR-M: pubmed.ncbi.nlm.nih.gov/32289518/

@andreah6379

8 ай бұрын

Just climb a long hill. Or do stairs. Walking briskly has done it for me! For several years, I saw no change in my DEXA scans. I've been walking since 23yo, and I'm 67 today. Walking also eliminates depression and elevates your mood for atleast the next day.

@candierichard8931

8 ай бұрын

i would like to try that, but it makes me very nervous. But one important thing is to include balance exercises, so important in preventing falls.@@pattressel3864

I took it and still broke my femur stem…. Just the ordinary dose.

@susansmith4362

8 ай бұрын

Were you doing any weight bearing exercise? Just curious.

@Dr_DougLucas

8 ай бұрын

It's only a part of the program and not every fracture can be prevented. I'm sorry you went through that.

@lynnwilliams5432

8 ай бұрын

I was doing 10-12 miles step racing 9 minutes sprints. Resistance weights for upper body. I always had diarrhea not infection just constant. Been taking Betaine HCL + pepsin cleared it up should have done earlier.

@Dr_DougLucas

8 ай бұрын

Thank you for sharing and so glad you have found a solution. @@lynnwilliams5432

@sheilapadilla5072

2 ай бұрын

​@@susansmith4362⁷⁷