<p>Does anyone know if diet Dr Pepper is as “bad” for you as diet colas? I emailed Dr Pepper a few years ago and they alleged that it’s not, but does anyone who doesn’t work for Dr Pepper have an expert opinion?</p>
<p>What I read was any cola-based soda, of which I’m fairly certain Dr. Pepper would considered to be.</p>
<p>From what I’ve read, it’s the phosphoric acid in any soda that causes the problem. I switched to tea, and now some studies have said caffeine is bad for the bones too.</p>
<p>I think phosphoric acid is only found in cola-based sodas. The studies I read showed that women who drank Sprite, 7-Up, Mountain Dew, did not have the same bone loss issues.</p>
<p>^^^that is my understanding as well. Fresco is OK, but I don’t get the caffeine fix. Mountain Dew is awful.</p>
<p>Whether or not coffee is bad for my bones, I’m not giving it up. I don’t drink, smoke, or do recreational drugs - I’m sticking with 2 morning coffees and one on tough afternoons until they pry the cup from my cold, dead hand.</p>
<p>From what I’ve read, the studies on the possible negative effects of caffeine regarding osteoporosis/osteopenia are still inconclusive. On the bright side, associations have been found between coffee (specifically) consumption and lower instances of type 2 diabetes, liver cancer and cirrhosis, certain arrythmias, strokes, and dementias including Alzheimers.</p>
<p>I’ve never heard of taking calcium 3x a day. I take calcium with Vitamin-D 2x a day as well as Fosamax once a week. I started Fosamex 3 years ago and had a repeat bone density earlier this year. My density has improved so I will keep to the same regimen even though I am concerned about the news reports for long-term use. I do drink 2-3 cups of coffee a day but very rarely do I drink soda and have never smoked. I did drink milk growing up and through pregnancy and nursing as well as an occasionally. I do eat a healthy diet with lots of dark green veggies.</p>
<p>Fresca is only ok if you don’t take Lipitor. If you take Lipitor, you are not supposed to have grapefruit of any kind. There is grapefruit juice…I know just a tad…in Fresca.</p>
<p>The Boniva, calcium and Vit D is all I take. I am not one of those people who refuses to take meds, and I willingly take antibiotics when needed. I know I am lucky to not have to take anything else FOR NOW.</p>
<p>A friend was diagnosed with osteoporosis of the spine and hip and took Fosamax for a year until the next screening, at which point the bone density was even worse – and that was the point at which they did other tests and found she had a parathyroid tumor – and until that was resolved via surgery the bone density was not going to improve. If I were diagnosed now I’d want to make very sure that it isn’t a problem caused by parathyroid, Vitamin D blood levels or other causes, particularly before getting involved with other drugs.</p>
<p>Although some people have side effects from Fosamax and other such drugs, it’s important to remember that most people don’t. If they did, the drugs wouldn’t stay on the market for long. And they’re the best weapon against osteoporosis that we have right now.</p>
<p>Day 3 of no Diet Pepsi. Helps to be out of town and mainly eating in places with good iced tea.</p>
<p>Bringing this back up to the front. Just got my DEXA scores back, and went from -1.6 hips, to -2.3 hips, in 3 years. 4 years post-menopause, and still fairly slender. I am SO reluctant to take any of the boniva/fosomax etc. drugs, but I’m starting on the calcium/vitamin D daily, and will be taking myself to the gym everyother day to lift some weights. I also plan to jump up and down and land with a thud on my heels. 
(I remember reading somewhere that what really causes bones to add density is shocks to the bone, and that was one suggestion… I really need to find that article!!!)
Sigh - how can we all be so osteooooooo??</p>
<p>Good luck with the calcium and D. I don’t think it helps, even though I still take it.</p>
<p>anxiousmom, try a little jumping rope. That gives you the same “bump” only it’s more fun. </p>
<p>In my experience, weight lifting is fantastic to reverse the osteo. Only you can’t do wimpy little 3-pounders; you need to do some serious weights that strain your muscles. If you’re out of shape, start with the 3- or 5-pounders, but within a few weeks, you should move up to the 6- or 8-pounders. It’s taken me almost six years, but I now lift a 35-pound barbell over my head – I won’t say “with ease,” but it’s do-able.</p>
<p>Good luck.</p>
<p>VeryHappy, I would like to do more upper body weight exercises to help my osteo. Since your routine is obviously working, could you tell me which ones you do?</p>
<p>Jumping into this thread … Haven’t read the whole thing from the beginning, so apologies if I’m repeating anything. Two years ago I had my first bone density test – osteopenia in the hip. Doc recommended 1000 mg calcium + D3; had already been doing weight bearing exercise pretty steadily for quite a few years. Just had another test – still osteopenia, but a little worse. Doc said to increase calcium to 1500 mg/day and keep up with the exercise. BUT, she said that the weight bearing exercise is less of a positive factor than previously thought/not as important as many believe – calcium is the most important. AND, she said that genetics is a key factor and you can’t really change your genetics. She doesn’t believe in anything like Fosamax for osteopenia; wouldn’t consider it unless it’s true osteoporosis – and then will only have a patient stay on it for a limited number of years. Recently reports have come out that the long term effects of Fosamax type drugs actually increase your chances of breaking bones.</p>
<p>blankmind:</p>
<p>When I started almost six years ago, I worked twice with a personal trainer (it came with my gym membership). She had me start with three- and five-pounders, lifting them to the side, overhead, and all sorts of ways. I quickly realized that those weights didn’t do anything for me (but they might for you) so I “ramped up” to six- and eight-pounders. Basically, I watched a lot of other people at my gym, ready a few Shape magazines, and just kind of figured it out on my own.</p>
<p>Once a week, I focus exclusively on my “core” – abs, back, and obliques on the side – which makes me look good but probably doesn’t do a heck of a lot for my bones. The other two times a week, I lift heavy things over my head. This morning, for example:</p>
<p>Eight-pound weight in each hand. Ten times straight out in front of me, ten times up on the side. Both motions help shoulder muscles get strong.</p>
<p>12-pound weight in each hand. Hold so my upper arms are parallel with the floor; lift over head ten times. </p>
<p>25-pound barbell in two hands. Lift over head; lower behind head.</p>
<p>25-pound barbell in two hands. Bend over from waist and keep back in that position, so back is parallel to the floor. Using arms only, lift barbell up to chest; lower and repeat 10 times.</p>
<p>20-pound dumbell held by the little bar with both hands. Put behind your head and lower it so the bottom part of the dumbell touches your back. Lift straight up and lower again, 10 times.</p>
<p>35-pound barbell in two hands, held by hands with palms toward your body. Lift barbell to shoulder height by jerking it up so palms now face away from your body. Hold a second or two, then lift over head so your arms are straight up. Repeat 10 times.</p>
<p>It’s all about putting stress on your spine, so the bones have to work hard to stay strong. Don’t start out with weights that are too heavy or you’ll hurt your muscles and really set yourself back. Start slowly. Better to realize after a few workouts that the small weights aren’t enough; then you can slowly increase the weight. Slow and steady wins the race.</p>
<p>^^ Thanks for all of that detail, way more than my doctor gave me. Here’s my workout (beginner level): Lift weights to my shoulders, then over my head. Down again, and hold in back (for triceps). I’m doing 15 reps with 8-lb weights, but am about to go up to 20 reps. She also has me doing squats, which are WAY harder. I can only do 4 of those at a time, but I’ve improved from one at a time. 
</p>
<p>Supplements: Calcium (1800 mg) + Vit D, naturally. My bloodwork revealed a Vitamin D deficiency, which I suppose explains a lot, so I’m taking an additional Vit D supplement. Thanks to several of you for mentioning this; the doctor wasn’t going to test for it until I asked. My thyroid bloodwork was normal.</p>
<p>And the prescription: Fosamax, at half the normal dose (35 mg). Regarding the side effects, she said first, of course, all drugs have side effects, but that I don’t have the risk factors to raise red flags (people with compromised immune systems can have real problems). She also noted that it’s been on the market for a long time with success for many people, and that I’m getting the reduced dosage. So I agreed, not happily, but the older I get, the more risk-benefit analysis I find myself doing. </p>
<p>Worst of all: She at first told me “No coffee.” I must have looked stricken, because she said, “Well… one cup. Not venti-sized – 8 ounces.” So I’m trying to learn to love herbal tea, not very successfully so far.</p>
<p>I’ll get re-tested next spring, and we’ll go from there.</p>
<p>If you can do 20 reps with 8-pounders, it’s time to up the ante and go to 10-pounders. When you can do more than 12 reps easily, it’s time to increase the weights. If you can easily do 15 reps with 8-pounders, your muscles are ready for more. The point for osteoporosis prevention is to lift heavy things – not light things a lot of times.</p>
<p>I drink coffee, and no one’s going to get me to stop!!!</p>