Dealing with osteopenia, ways to increase bone density

[marzNC]

Lucky for me, it turns out that I really don't have an issue with bone density as I was led to believe a few years ago. Hips were fine, but spine seemed to need help. I suspected the T-score wasn't the most appropriate measure. After starting to work with an endocrinologist for thyroid issues, he noted that my Z-score was fine, which takes into account more factors.

In any case, since I learned how to build bone by weight lifting and other impact exercises, I've continued to do them.

Here's an article that's from 2005 that references studies done in the 1990s that showed even high level athletes in non-impact sports like cycling or swimming would benefit from working to build bone. Skiing or snowboarding were mentioned as good sports to consider.

https://www.outsideonline.com/1870911/shatter-proof-skeleton#close

 

[echo_VT]

I bike run and I lift regularly - and both running and lifting help me with my autoimmune diseases to stay dormant and not flare up. To answer your inquiry - I have heard they are good activities for keeping osteoporosis at bay. As a small Asian woman, this is definitely something on my mind a lot - as it’s an important issue to stay aware of - as I go thru life. I also hike and trail run but not as much as I would like. I am likely to incorporate hill training (run/bike) to help with uphill tour skiing and I think the up and down movement help with bone density but no idea. I also do a lot of PT movements to keep hips and ankles in good shape. They are a weak spot for me as well bc sitting all day wreaks havoc on my hip flexors and well, all parts of the body are connected so it affects everything -

 

[newboots]

I sat all day for way too many years. But I had osteoporosis quite young and took the meds they offered at the time. I’m planning to get it measured again quite soon. Very late, I’m trying to treat my body right!

 

[mountainwest]

My Mom has osteoporosis. My doctor told me that the best way to prevent it would be to spend as much time as I could climbing uphill wearing a heavy load on my back, which is exactly what I happened to already be doing (backpacking and backcountry skiing).

 

[Powgirl]

I took a bad, painful spill at Mary Jane a couple of days ago...had a ride down in the dreaded basket...and taken to the ER...I feared I had broken ribs, but received good news..no broken ribs and my heart and lungs are good...I was diagnosed with a concussion and chest contusion.

My spinal picture made me feel ill..I have compression fractures, 2 were probably sustained during my fall, but the old ones are probably due to osteoporosis...I am being referred to a specialist.

I had a almost perfect bone scan 4 years ago...I garden for a living...I cycle in the gym and lift weights 3-5x a week...I do a short yoga routine every morning...I'm on estrogen cream...my diet is excellent...

I'm not sure what I could have done differently, but I am sorta grateful for the accident as it uncovered my bad spine ...

The ER doc said I will probably be prescribed bone building meds and PT...

 

[newboots]

I’m so sorry! I was extremely scared of osteoporosis and osteopenia when I was diagnosed in my late 40s. I took the meds faithfully for five years (the only ones available back then) and no problems since. I’m going to get another bone scan just to check on them, 20 years later.

I was also very distressed to discover I’m getting shorter, and continuing to get shorter, and have begun getting a hump on the top of my back.

But I also dislike my arthritis, wrinkles, creepy skin, slow healing, and the rest. I’m trying to find ways to manage all this gracefully! Having friends my age (66) and older helps. We are all coping with one thing and the other!

 

[Powgirl]

Thanks, @newboots ...I turned 60 in March and have been patting myself on the back (spine) for my good health...I have had some early signs, tho...I've been a little hunched over lately...my SO has been telling me to stand up while skiing this year...I've been writing it off to a hard gardening season...my issue could have contributed to my fall...

My Xray mortified me, but am so glad to know what's going on...and to hear you have had no problems since your diagnosis/treatment.

(I've been working hard on the wrinkles!)

 

[newboots]

I stopped fretting about the wrinkles, and sagging arms, and all the rest. But that beginning hump did upset me. I decided that is you decide you like what you have, then you won’t spend your life wishing for something else. I just want to stay healthy, but some say I may not have that, either.

 

[Powgirl]

I have to admit, I'm putting up a fight against aging...I invest in skincare and microneedling...I try hard to keep in shape and healthy...but, aging is inevitable...

 

[VickiK]

Sounds like a scary fall, @Powgirl , and then a shock looking at x-rays. That's 1-2 punch for sure.
I'm getting a bone density scan later this month. I already had a baseline done a few years ago, am curious what the results will be.

 

[Powgirl]

You know, @VickiK , it was a scary fall...its been a long while since I've felt that level of pain...and still pretty uncomfortable today. I was on a steepish hill and totally amazed with how ski patrol got me down!

I am seeing my primary care doc today...will probably get a temporary back brace, some meds, plus an ortho referral...I should heal up fine, tho...

It's funny how this stuff can sneak up on you...a good reason to stay proactive with our health, especially as we get older...

 

[Powgirl]

Quick update...I saw my primary doc yesterday and referred me to a neurosurgeon...appt Thursday morning...He was pretty stunned at the damage compared to my bone scan 4 years ago. Another scan has been ordered...

I got the feeling the surgeon is going recommend a procedure that injects bone cement in between the vertebrae...not sure how I feel about that...

 

[VickiK]

That's so stressful. I hope the surgeon will bring up conservative measures and discuss everything at length with you. Good luck on Thursday.

 

[VickiK]

 

[Powgirl]

Thank you...needed that!

 

[Jenny]

That all sounds scary - fingers crossed for you.

 

[Powgirl]

Thanks, @Jenny ...I'm sure it will all turn out ok...just a bit rattling at the moment!

 

[newboots]

That's so stressful. I hope the surgeon will bring up conservative measures and discuss everything at length with you. Good luck on Thursday.

And if not, there are other neurosurgeons!

 

[canski]

@Powgirl. Kyphoplasty? My mom had that (10 or so years ago) because of a severe fracture/pain (history of vertebral fractures in spite of calcium, D, Fosamax....but other negative issues). Neurosurgeon would only do because of severity since her bones were bad...but we later learned that other vertebrae may then fracture as a result of having the hard cement in place (nurse told us) - when she had another fracture a month later and the surgeon did the new kyphoplasty and another neighboring one to avoid that one fracturing as a result....so ask about that! And good luck!
(Yes, I am probably one of the doomed)

 

[Powgirl]

Yes, we will be discussing Kyphoplasty...is your mom happy with her results? Any difficulties with mobility or being active?

Osteoporosis runs in my family, too...