Discussion Board

Hello,

I've been getting really concerned lately about my bone health. I had a test late last year and it came back as -2.6 ( for those who understand density tests). I believe this is quite bad considering I'm 19, but I want to reverse it.

To get to the point! my dietary calcium intake is fairly low on average at around 200mg a day.. I am considering taking calcium supplements ( calcium citrate which is plant not rock sourced ) ...

Would this is useful to use long term until I start to see results? I cannot consistently consumed enough plant sourced foods to provide me with a high calcium dose.

Does anyone have any experience with this?

Thank you

"High" or "higher"? Why not? I think guestimates are around 1000 mg per day total from all sources is optimal if eating and acidic, SAD diet but I easily get over 550 mg eating this way.

http://ods.od.nih.gov/factsheets/calcium

just scanning through CRONoMeter listing of my typical day, black beans, kale, and cabbage were top of the list.

Weight bearing exercise is absolutely critical as well. Bones are a use it or lose it deal for sure.

Hi,

My daughter had cancer when she was 19. As a result of the treatment, she ended up with osteopenia. (I can't recall the exact numbers as it was quite some time ago.)

She began lifting weights and her next test results were dramatically better.

HTH,
cyd

I walk quite a fair bit everyday ( about 4-6 miles ). I think if I just sat indoors all day me and my bones would turn to jelly lol.

I think Osteopena is PRE-osteoporosis?

I'm going to take the calcium supplement for a year, I don't think it will be causing much if any harm, considering my base calcium intake is fairly low, so the chance of overdoing it is unlikely.

Strangely though, this year I have grown 1inch! I don't know whether this is a good thing or bad thing.

Walking is good but running or weight lifting is better. You need to really send a strong message to your bones to stimulate strengthening. Jumping up and down is great! Like on those mini-trampolines...

A co worker of mine was diagnosed with osteoporosis a couple of years ago in their mid 50s. They suffered a spinal fracture in an accident, and when the surgeon looked at their xray, said that that was osteoporotic bone. This was despite lifting weights, and running for many years.
The exercise did not make up for years of eating meat and dairy, including dairy based protein shakes for breakfast - which this person did not want to give up.
Diet is crucial, esp getting enough quality calories of plant based foods.

Diet is crucial, but so is vigorous weight bearing exercise. Just like you need both legs to walk well, you need good diet and good exercise to have healthy bones.

I totally agree with you Geoffrey - but I fear that Mrweetabix is not eating enough healthy food. edited to add - (I know you don't eat animal products mrweetabix)

Thanks Melinda, I don't eat animal products or wear them! I haven't even been in any restaurant for 5 years!

That's what I'm worried about, not getting enough nutrients, I don't think my body digests vegetables very well, I'm getting calcium citrate from the health food store, I know calcium supplements are not proven to be harmful in reasonable doses, and I think a study even showed them to decrease mortality rates! so a bonus.

I don't feel in pain now, so I'm hoping to increase my bone density cause I still got a chance, I'm not a old man, although my social life is probably like one! lol

Where are you getting your vitamin K2, if you don't eat animal products?
How about vitamin D; have you checked what your blood levelare? If your levels are adequate (50ng/ml) you don't have to supplement with calcium; in fact, it's probably dangerous over the long term.

How about magnesium?

All of these are crucial fro proper calcium metabolim.

If, big "if" but still, if everything working as it should, you convert some K1 to K2 in your intestines. I think 5-25% of ingested gets converted.

I certainly wouldn't risk K1 to K2 conversion; either eat animal products that contain K2 or supplement. One of the results of low K2 is soft tissue calcification i.e. arteries, heart kidneys etc., something you definately don't want.

Hi Green50 - I see you just joined this board recently so you may not be aware that animal products are not recommended with this way of eating. The Mcdougall diet consists of only plant foods. Welcome, and hope you enjoy all the free information that Dr. Mcdougall provides as well as all the support by the members.

Funny how folks eating low fat, plant based, whole food diet frequently have their clogged arteries unclog. Wonder what to make of that? Maybe that small conversion rate of K1 to K2 in the body is plenty for most people?

I am not going to add animal products to my diet... The animals have to get the nutrients from plants first, so I might as well go to the lower foods on the chain, plants!

I have started to add freshly squeezed lemon and lime juice to my grains, to alkalinise the equation without having to eat a lot of vegetables which makes my mind imbalanced at the moment..

I'm taking calcium supplements with vitamin D for a year, just see how it goes...

I believe whole wheat and oats are excellent sources of magnesium... I don't want to consume loads of different things, I just can't mentally.... I want to 'Eat To Live' and take dense sources of energy ( starch ) instead of just filling a hole with mounds of kale lol