Adequate nutrition is not the only factor in keeping your bones strong. The women in my family have a log history of osteoporosis. With my family history in mind, I've been getting more than adequate amounts of calcium and synergistic bone strengthening nutrients since my early 20's and performing regular strength training and aerobic exercise, as well as following the Zone Diet for many years, yet In my 50's I ended up with osteopenia that progressed to osteoporosis, even while under the care of an endocrinologist who specializes in bone density. In addition, I happen to be a person who hyper-absorbs calcium, meaning I absorb most all of the calcium from the foods I eat (the majority of people only absorb a percentage), further confirmation that I've been getting plenty of calcium. A strength training program, prescribed by my endocrinologist, that has been clinically proven to reverse osteoporosis, together with a focus on practicing even stricter adherence to the Zone Diet principles (primarily with Zone fast foods), has been my saving grace. The appropriate type of pull from on the bones creates stronger bones and this strength training program is designed precisely to strengthen bone by applying this pull with weight on specific areas of the body. Had I known about this plan years ago, it's likely I would never have had osteoporosis. After 3 years of practicing this specific strength training program, as opposed to the way I used to train, my bone density has increased to the point that the osteoporosis has reversed and all I have now is a minimal amount of osteopenia. My doctor predicts that by my bone scan next year I will most likely no longer have osteopenia either. The strength training program is from the book "Strong Women, Strong Bones" by Miriam Nelson.

What are you doing to keep you bones strong?

Very interesting. Since I don't eat a lot of dairy due to allergies, I always wonder if I get enough calcium. I really hope that I don't have brittle bones as I age. I will get this book, read it, and implement it. Thanks.

I am also concerned about getting enough calcium. I do take a supplement, but I also track my calcium intake on myfitnesspal.com. I keep active, as well. Walking is an excellent way to keep bones healthy.

calcium is most important in your body because your body uses it to build healthy bones and keep them strong as you age.

Hi Sue, I was electrified when I read how you are actually reversing your osteoporosis as evidenced by a significant reduction in your T-score. You said " A strength training program, prescribed by my endocrinologist, that has been clinically proven to reverse osteoporosis, together with a focus on practicing even stricter adherence to the Zone Diet principles (primarily with Zone fast foods), has been my saving grace. The appropriate type of pull from on the bones creates stronger bones and this strength training program is designed precisely to strengthen bone by applying this pull with weight on specific areas of the body."

You attribute your reversal mainly to your Zone diet and doing Meriam E. Nelson's strength training program as given to you by your endocrinologist. I notice that her book "Strong Women, Strong Bones" came out 12 years ago, and I can't find anything by her on this program that is more recent. So, could you give us more specific details of Dr. Nelson's strength training program? Also, could you give us the name and city of your wonderful endocrinologist?

And lastly, when you receive the results of your 2012 DEXA scan test, would you post here?

Thank you VERY much. I was getting really depressed with my osteoporosis.

Hi Cameron,

Thanks, Cameron. It was equally exciting for me to hear the good news. I'm using the strength trainging program as described in that book. I don't have a more recent version of the exercise plan. I'd share the name of my endocrinologist, but I don't think physician referrals are allowed on this website. I'll be happy to post an update when I have my bone density scans later this year. Because I hyper-absorb dietary calcium my doctor made reductions in the amount of my daily calcium supplementation last year, so we are especially curious to see this year's bone density results. Hopefully the supplementation change hasn't negatively impacted my bone density. Good luck to you!

One concerning aspect of the Zone Foods is the low calcium content of these foods. One would definitely have to supplement calcium and vitamin D if relying solely on the Zone foods. Personally, I supplement, anyway, but it is more of an insurance policy, because I do try to get adequate amounts of calcium from the foods that I eat.

Strength training exercise along with weight-bearing activities are great ways to prevent/reverse osteoporosis. Just STAY ACTIVE!

I have calcium tablets every day.

I assume genetics must also play a part in getting osteoporosis. My mother has it, and her mother had it. With that in mind, I've been supplementing with calcium and magnesium under the guidance of my doctor since my twenties (I'm 59 now) and exercising regularly, including strength training, to try to orevent osteoporosis. I ended up with it inspite of my best efforts.

[quote]
Posted By cranberrycat on 02 Mar 2012 11:50 PM
One concerning aspect of the Zone Foods is the low calcium content of these foods.
[/quote]


I don't agree. Most Zone food selections contain 20% DV calcium for a 2 block serving, and the 4 block pizza crusts contain 40% DV calcium. Even if you ate solely Zone foods for the minimum 11 blocks a day, without adding any other foods to them you'd still consume over 100% DV calcium (10% DV per block x 11 blocks = 110% DV).

Thanks for the correction, Sue.

Still, my preference is that calcium come naturally from food, that is by far the best source that one can get. Perhaps the calcium comes from the protein component of the product? IDK.

I was mistaken, I guess I must have been thinking of the lack of fiber and the other necessary vitamins.