A multivitamin is necessary if you are missing natural vitamins in your daily intake of food. 

With the multivitamin, I would recommend that people check with their health care practitioner as they can contain high amounts of certain vitamins/minerals that we can develop a toxicity to. 

Please note that many of our foods contain Vit k in fact here is a list:

Vitamin K is an essential, fat-soluble nutrient our body needs for functions like healthy blood clotting. It comes in two forms: Vitamin K1, (phylloquinone) found in leafy greens, vegetables, and some plant oils. Vitamin K2, (menaquinone) found in dairy, fermented foods, and animal products.

At this stage no evidence to support yoga to increase bone density. However, yoga helps with balance, flexibility and  muscular strength and stress release. These 2 important factors will help to prevent fracture, which ultimately is what we are looking for.   I will write to Professor Beck to see if there are any research projects done on the merits of yoga and bone density.

·         Pharmaceutical drugs

·         Healthy lifestyle

·         Diet

Swimming, cycling, walking and even running from studies show no change to bone density. All these forms of exercise show cardiovascular support, muscle building and flexibility changes.

From the research the high load high intensity program is only necessary to perform 2 times per week for changes in the bone density therefore one can do other forms of exercise to compliment the other important systems in our body.

There is awareness for elite athletes including swimmers and cyclists that their bones are not being stressed.  Weightlifting programs are incorporated in their complete training regime. This has multiple benefits including increase in strength and power as well as maintaining bone density

Yes, depending once again on your baseline and commitment to these factors -

• ·  Lifestyle

• ·  Diet

• ·  Exercise

• ·  Medication

  Yes, you can increase BMD into an osteopenia or even healthy BMD range. HOWEVER, this does not mean it is cured and you can revert if you stop pharmaceutical therapy or exercise. This is particularly the case for patients on Prolia, stopping can be dangerous even if your BMD has become "normal". Bisphosphonates like Actonel can be stopped more safely as the effect wears off very slowly, but BMD should be monitored, and treatment reinitiated if BMD declines again

 Jumping, high impact movements - but these can be more damaging on joints. There is also some data on vibration plates increased BMD but often clinical data supporitng this is in the context of impaired muscle function also. 

Weight vest while walking - there is no studies been done on this task.  Theoretically a weight vest would need to be worn all the time.  Generally heavier individuals do not have as much bone density issues. As they are carrying around more load.

However, obesity has been strongly associated with reduced bone mass so there is a disconnect here which Jackie could speak more about.  We know obesity is associated with chronic inflammation which is not good for bones. Also, obese patients are often more sedentary due to other issues like osteoarthritis, which in turn also negatively impacts bone

Using a Weight vest walking in water has no effect on the bone density however the cardiovascular system and exercise effect is beneficial for this exercise routine.

ONERO is a high intensity exercise program tested in the successful LIFTMOR trial, with the addition of a range of exercises known to enhance balance. It is based on the power lifting sport. It involves slow increase in loading with good technique to avoid injury. The 5 exercises are supervised and individualised for each participant.

They include:

• ·         Dead lift

• ·         Balance

• ·         Heel Drop

• ·         Overarm lift

• ·         Squat

As you can see there are 3 classic weightlifting exercises.

Please note the most important part of the program is that the participants are supervised and increase in loading is coordinated with an instructor