On the stomache, I've recently been using 'Acid-Ease' from Enzymatic, which can be purchased from Whole Foods (less $ from Amazon). I was hesitant to try it but wanted to get away from the pink stuff, which looks dreadfully unhealthy. It works great for me and is a natural enzyme supplement for digestive support. Very economical, also. May be a good preventative measure, there.

Sorry, don't know anything about the osteo stuff.

They say pounding your bones, say what happens when jogging on pavement, strengthens your bones. It's the use it or lose it principal. I'm told scuba diving is bad for bone density, because your bones are not used to hold your weight up, the water supports you as in space travel, no gravity. They've done studies on the long term damage on astronauts and bone density.

I remember when I took a karate class, we would hit our hands on a hard object wrapped in padding to strengthen our hands, to become weapons. So this technique is used by all kinds of sports to strengthen bones and build them up.

Here is a link that might be useful: Bone density and space travel article...

Here's a good overview of beneficial exercises from the Univ. of Arizona: What exercises are good for bones?

Also, you may want to monitor your daily intake of Vitamin D to see if you're getting enough. In the last year & a half or so, the research seems to point in the direction of upping one's daily intake to more than the current recommendation of 400 iu. My very cautious and conservative monthly nutrition newsletter, The Berkeley Wellness Letter (from U. of California) is even advising taking up to 2000 iu a day now.

Interesting article on Vitamin D & bone health from the NY Times: The type of Vitamin D matters too

Regarding the Vitamin D, there is discussion about Vit D deficiencies in the population resulting from a heavy emphasis on sunscreens and recommendations to avoid sun exposure. Here's a brief article on the subject, with some healthy tips in that regard:

Here is a link that might be useful: Sun & Vit D Deficiency

I'm thinking of making a weight vest to wear around the house and help with weight bearing. You get a fisherman's vest and fill the pockets with lead weights. You can buy these ready made but they are pricey.

I take 4,000 IUs of Vitamin D3 every day.

Here is a link that might be useful: Vitamin D

Any kind of weight bearing exercise even just plain ol walking is good for your bones. Also weight lifting! ( yes really)

I'd be leery about taking the once a year shot. I took one Boniva pill (good for one month), and had all sorts of bad reactions, including losing more weight than I could afford to lose.

Take 1200 mg of Calcium with D daily.Before bed is a great time to take vitamins. Weight training with light weights will help. For a beginner 2-5 lbs. Weight training also helps with posture. If you are doing it correctly, it forces you to stand straight. Check out some magazines for easy instruction. Walking is great for your heart. Not sure how much it helps improve bone density.

I looked up that shot earlier and wouldn't do it, either. I think that's a wise and prudent move on your part. I was just going to also say -- walking is one of the best forms of exercise you can do. Walking is considered to be helpful in maintaining bone mass:

Physical Activity. Girls and boys and young adults who exercise regularly generally achieve greater peak bone mass than those who do not. Women and men age 30 and older can help prevent bone loss with regular exercise. The best activity for your bones is weight-bearing exercise. This is exercise that forces you to work against gravity, such as walking, hiking, jogging, climbing stairs, playing tennis, dancing, and weight training.

This looks like a good link:

Here is a link that might be useful: Osteoporosis link

I've heard that if you weigh less than 120 pounds, you have to add weights to yourself in order for walking to help with weight bearing.

That's good to know. Maybe further in the article they go into more detail.

Personally, I think the best thing you can do in terms of exercise isn't the gym, or additives, but rather enjoyable physical activities or sports. More natural workouts, so to speak, with an overall engagement. Holistic exercise ; )

My sister is osteopenia, borderline osteoperosis. She has exercised every day of her life since she was in high school. Really. Drill team, ballet, weights, yoga, dance - she's done it all and changes I guess when she gets bored. She's 55.

Anyway, because she has always been diligent with sunscreens, her vitamin D levels are very low, so now she takes Vitamin D and Calcium supplements. The Vitamin D helps your body absorb the calcium.

I guess what I'm saying is, exercise is good, of course, but don't rely only on it. Also get the D and Calcium supplements. Good luck.

Oh, and be very careful. You don't want to break any bones.

Thanks to all for your replies and advice. Yes, I have heard of the Vitamin D and am trying that too.
I recently bought some Calcium from a health food store - they had convinced me it was better than what is sold in regular stores - a natural product - but it is very, very expensive. It is "New Chapter" Bone Strength. It is about $40 for 30 days which I think is a lot. I read a lot about it and of course the reviews give it raves. Of course, if it does its job, it is worth the price.
I have been doing the Leslie Sansone as well with her stretch band - I think similar to weights in that it is resistance. I will keep trying -- just don't want to lie down for a once-a-year IV --- I find that very scary!!

My MIL, who frustratingly does not take care of herself, suffers terribly from osteoporosis. While she is (was) tall and big boned, she smokes and drinks tons of diet Pepsi. She had no idea that she even had osteoporosis until she broke some bones in her spine when she tried to pick up a box. She has shrunk quite a bit and has trouble breathing because her torso has compressed. I never realized how serious a disease it is until I saw how much pain it causes her.

I heard something recently about the "osteopenia" diagnosis -- that it was invented to sell expensive drugs and doesn't necessarily mean much.

It was on an episode of "This American Life." See link.

Here is a link that might be useful: How A Bone Disease Grew To Fit The Prescription

I had a very early age hysterectomy (32) and never produced estrogen again. I have two sisters who have had estrogen positive breast cancer so I couldn't take estrogen. As a result, my bones suffered. I tried taking the drug for bone loss and had side effects. I found out last year that I had vitamin D deficiency and had to take 50,000 units once a week for eight weeks and now I take 4000 units a day. Keep your D, calcium, and magnesium levels within the normal ranges and walk walk walk. It helps, I've gained five percent more bone since I started. Good luck.

You don't need expensive Ca with vitamin D. I buy mine at Costco and they are made with USP grade ingredients which many of the more expensive ones are not. USP grade chemicals are used in making pharmaceuticals and are required to meet stringent testing criteria before they are used in manufacturing. Make sure you take 1200 mg for optimal results.

I can tell you that most of my friends come from the physical activities that I have taken part in since the age of 29. Some of us, including me, have taught step and aerobics. Now we are all 58. None of us suffer from osteo anything. We all have had bone density tests. My point is exercise is key.

Light weight training is a plus to any routine. If you decide to walk only, try swinging your arms. That motion will strengthen your arms and bones since your arms have weight to them.

PS Osteoporosis can also be hereditary.

Very interesting article, Harriet. YaYa, that is what I am planning to do, increase - and yes, I know it can be hereditary. My 89 year old mother is about a foot shorter than she was.
Jersey, what is the exact name of the product you buy? The reason I bought the New Chapter Bone Strength is because the people at the health foods store said it was plant based (algae I think) as opposed to a mineral based which they said the body doesn't absorb anyway. Of course, I realize they are trying to "sell" me what they have and what they believe in and I have no problem with that. But this stuff is very, very expensive, I think - about $45 for a 40 day supply. I am certainly willing to spend the money if necessary, but now you say it's not.
I know exercise is key. I plan to continue with the Leslie tapes, which has some light weight training (resistance bands) and look into some other things.
I so appreciate all of this insight. Thanks.

My MIL was taking Fosamax (the drug mentioned in that article I linked to). It cost about $30 per PILL, for something of dubious benefit. What a racket.

Kirkland Ca 500mg with D3. They are 500 mg ea. I know I mentioned 1200 mg. which is optimal. I don't believe 1000 mg will make a big difference. Schiff brand vitamins make a Ca with D that are 600 mg ea. You can get Schiff brand at a vitamin store like the Vitamin Shoppe is there is one close to your home or look on-line.

Some of my friends take Viactiv which are chewable and come in chocolate. Viactiv contains D and K.

I purchased an E-Book on the subject called Strong Bones Forever written by a locally prominent pharmacist. He has a mixed review of Fosamax, Boniva, etc. He understands the value of them when the bones are so deteriorated that breakage is a real threat. But the problem he sees with them (besides the side effects) is that they improve bone density but not bone quality. They make dense, but soft bones that don't necessarily prevent breakage.

No-green-thumb: algae-based calcium is good for vegetarians, but if you aren't, there is no need to seek out that type of calcium. Calcium citrate is better than calcium carbonate, and this guy especially likes a version of calcium called MCHA - Microcrystalline Hydroxyapatite.

Hi no-green-thumb,

Sorry it took me so long to see this post but you got some really good advice AND it seems like you are doing all of the right things for your bone health.

I've known I had osteopenia since I was 55 (six years ago)(I'm very thin framed and a good candidate for osteoporosis) and was able to maintain, and in fact, increase my bone density ever so slightly through weight training, calcium, lots of Vitamin D. I also use Centrum Silver.

After my total hysterectomy at 58, my bone density really decreased a lot within one year (no HRT because of breast cancer family history, but I increased my Vitamin D and Calcium and concentrated more on my weight training in the area where I had the bone loss. I just had a bone density test and it shows no further decrease, and again, a teeny increase.

Today my doctor told me that if I hadn't worked out as much as I did or take the supplements, she really thinks I'd have osteoporosis.

I know for certain exercise has kept my cholesterol levels unbelievably good since we have a family history of heart disease and my numbers are great....I also feel really, really good when I exercise (well, not during the exercise...but definitely after.)

I am so glad you didn't take your doctor's advice about the Reclast, especially since you're borderline osteopenia. I bet the Vitamin D and calcium and the strength training you're doing will be much more beneficial with no side affects!

I do DEXA scans as a part of my job in a rheumatology practice. Bone density is a real issue, and osteopenia is a diagnosis that allows for treatment before osteoporosis is an issue. No drug regimen is for everyone, but because many of our patients are on steroids for their RA, many are also on treatment plans to protect their bones.

You should have your Vit D levels checked by a lab test. If you are deficient, you will likely get prescribed a period of very high dose D, to get your levels up, and then will be able to take a lower, OTC dose. Also, if you weight 127 lbs or less, or are post-menopausal, you are at greater risk for osteoporosis. Weight bearing and resistance exercise is good, calcium supplements are also important. Also watch your soda intake - carbonated beverages have been suggested as something that leaches calcium from the bones.

Thanks again for a great discussion and lots of information. All of you are talking Vitamin D. While my doc suggests Calcium w/D, she has never talked of a test for Vitamin D levels, --- although she may be doing them and as long as the results are normal, she hasn't mentioned anything. I am going to call the office and have my records looked up. I just didn't like that her immediate response was - an IV of Reclast.
I hate, hate, hate exercise - not the physical doing it - just the time it takes out of a busy day. But it is something I know I need to do. I have been doing Leslie Sansone 2 mile and some hula hooping. I did the 3 mile last Saturday and that was a workout. I know I need to build up to way more. Still, at 62 I can ride a bike 20-25 miles which I think is pretty okay. Too bad our biking season is so short here.
Thanks again. Maybe we all helped some others in this discussion.