Not so long ago I was a diagnosed with osteoporosis, it is in my genes and also having had low testosterone for years it has probably contributed to my crumbling lower spine.

It well known that menopausal women are a greater risk of osteoporosis. Now that we all live longer there are increasing numbers of older men getting it. Eunuchs too are at even greater risk particularly those who do not use any form of HRT.

I have done a bit of research in an attempt to fight back and see if at least I can slow down the deterioration.

There have been a few posts around EA about this, I thought it would be good to try and build a factual thread with as much useful information in as possible.

Over the next few weeks I will share what I have found out about diet and exercise and I hope it useful to others.

The National Osteoporosis Foundation (NOF) is the leading health organization dedicated to preventing osteoporosis and broken bones, promoting strong bones for life and reducing human suffering through programs of public and clinician awareness, education, advocacy and research.

Established in 1984, NOF is the nation's only health organization solely dedicated to osteoporosis and bone health. The site has a wealth of information and help, especially on diet:

http://nof.org/calcium

http://nof.org/calcium#WhatisVitaminD

The International Osteoporosis Foundation (IOF) is a registered not-for-profit, non-governmental foundation based in Switzerland. IOF has been granted Roster Consultative Status with the Economic and Social Council of the United Nations.

IOF functions as a global alliance of patient societies, research organizations, healthcare professionals and international companies working to promote bone, muscle and joint health.

http://www.iofbonehealth.org/osteoporos ... mmon-foods

http://www.iofbonehealth.org/osteoporos ... /vitamin-d

(http://www.iofbonehealth.org/osteoporos ... /vitamin-d)

Knowing what foods are good for calcium and vitamin D make it very easy to manipulate diet to eat more of the things that are good for us.

I also take a Calcium and Vitamin D supplement.

So here is the start, all contributions welcome!

What is missing from this first post is information on impact loading. Yes, Vitamin D and calcium are important for maintaining bone mineral density for both hypogonadal males and females. But some level of exercise that loads the skeleton safely is also important for avoiding actual bone fracture.

Being a eunuch for 18 years I should have my bones tested. Of course with all the falls I have and nothing breaks I think my bones are in pretty good shape. From falls down hills on a bicycle, backward falls down an entire flight of steps to my winter falls on ice and of course from tripping over a tree root in low visibility only for my ribcage to find the other tree root I remain unbroken. Of course I walk with me dog about three hours a day total so that may be helping.

JesusA (imported) wrote: Wed Aug 05, 2015 8:28 am What is missing from this first post is information on impact loading. Yes, Vitamin D and calcium are important for maintaining bone mineral density for both hypogonadal males and females. But some level of exercise that loads the skeleton safely is also important for avoiding actual bone fracture.

Yes Jesus, you are right. I was planning to put this in. When I started the post, my internet bombed out and I lost it all so I am doing it in stages.!

Impact exercise is really good especially for the spine.

Russian Cosmonauts have been using vibration plate technology for decades to improve the bone density loss from protracted periods in space. There are a number of confirmed research articles that prove this. I have to find them.

Here are some links:

http://www.healthylifetoolkit.com/whole ... erapy.html

http://www.cancerdefeated.com/newslette ... rcise.html

The main part of the above is (It is well worth reading it all!):

Weight Loss and Faster Metabolism. A Belgian study showed a 56% improvement in weight loss versus conventional exercise alone.1

Strength. A 2004 study looked at post-menopausal women who might be unable to undertake conventional exercise programs. The researchers compared vibration training to conventional resistance training (weights).2 Two measures of muscle strength increased about equally (from 14% to 18%) in both groups. But the marker of functional muscle strength (climbing stairs, rising from a chair, etc.) in the acceleration or vibration training group jumped 19.4%, compared to just 12.9% in the conventional training group. That's more than a 50 percent increase (19.4 divided by 12.9). And the speed of movement improved 7.4% in the acceleration or vibration training group compared with the conventional group.

Functional muscle strength and speed of movement is important in keeping your balance and preventing falls. And here's a key thing to remember: vibration training is so much easier than weightlifting!

Bone Density. Study participants increased bone density 1.5% using vibration training regularly, when most people generally LOSE bone density. It increases bone mineral density and prevents age-related bone loss.3 It's a HUGE deal to start building bone at an age when most of us are losing it. An increase of 1.5% may not sound like much, but it's comparable to what the osteoporosis drugs can achieve, and with far greater safety. I won't go into the details about the drugs — that's a topic for another day — but they're a bad idea. They actually increase your long-run risk of fractures.

Reduced Cellulite. Participants in a German study reduced cellulite 25% using vibration training alone.4

How to use a plate?

http://www.livestrong.com/article/27028 ... e-therapy/

Using the Whole-Body Vibration Unit

Step 1

Step on the vibratory plate and assume a semi-squatting position to lessen the impact and minimize the risk of exercise-related injuries. Dr. Barbara Resnick, a professor at the University of Maryland School of Nursing, encourages active participation in the exercise, using leg muscles to minimize vibrations to the head.

Step 2

Turn the whole-body vibration unit on to a low frequency. Stay on the vibratory plate in your semi-squat position for one minute. After one minute, turn the whole-body vibration unit off, return to an upright position and rest for one minute. Oregon State University set the vibration level at 30 hertz in its study to use whole-body vibration therapy in aiding hip-replacement patients.

Step 3

Complete five more sets of each exercise. Your workout will consist of six minutes of active vibration therapy and six minutes of rest. Resnick reminds people with osteoporosis to not have vibration sessions longer than 10 minutes. In a study conducted by the Institute of Musculoskeletal Research and Clinical Implementation, a whole-body vibration workout was tested to study its effects on bone-mineral density. Bone-mineral density improved by 4.3 percent after eight months and balance also improved by 29 percent.

JesusA (imported) wrote: Wed Aug 05, 2015 8:28 am What is missing from this first post is information on impact loading. Yes, Vitamin D and calcium are important for maintaining bone mineral density for both hypogonadal males and females. But some level of exercise that loads the skeleton safely is also important for avoiding actual bone fracture.

My doctor advised not to take supplementary calcium but just D3 since there's enough calcium in foods.That and vigorous ex

ercise seems to work (Taking 2000IU D3 daily.)

May want to do some research on prgnenolone, DHEA, progesterone USP (cream) and very low dose of estradiol. Tamoxafin can also help,with bone density as well and more likely to leave you asexual. http://www.ncbi.nlm.nih.gov/pubmed/8558225

JessicaH (imported) wrote: Wed Aug 05, 2015 5:37 pm May want to do some research on prgnenolone, DHEA, progesterone USP (cream) and very low dose of estradiol. Tamoxafin can also help,with bone density as well and more likely to leave you asexual. http://www.ncbi.nlm.nih.gov/pubmed/8558225

Thanks for this. It does raise many questions. Where is a eunuch in the pre/post menopausal scale? That would depend on what HRT one were on, I guess, and how would that hormonal replacement scale look in the context of this subject?

This is where the hormonal axis gets very complicated and needs expert input.

I think that what that article shows is that estradiol is better than tamoxifen but tamoxifen is a lot better than nothing.