Warning signs?

[Immelman]

I have osteopenia and decided that life goes on and that I need to do what I enjoy, so I hike and go to the gym and swim in the sea. I have read with increasing angst, about people having fractures whilst exercising. Just want to ask if there was any sign or pain or indication that something was about to happen or did the fracture just occur? I guess I want to find a way to prevent any fracture.

[MWZ3]

Your bones aren’t bad with just osteopenia and with exercise and good diet and taking some vitamins and minerals you need it’s possible to improve your bones. Vitamin K2 puts calcium into the bones so that’s a good start. Check your vitamin D levels and magnesium is another important one.

Many people never break a bone even with osteoporosis. It’s not a given. Try to find out what has caused the osteopenia and address that. It might be a lack of calcium, vitamin d or other thing that can be fixed.

[dog45678]

Osteopenia & Osteoporosis are sadly, far more common than people realise. 1 in 2 women and 1 in 5 men, have no indication they have or are developing the condition until they break a bone. There are many factors which contribute to osteopeania and time allows it to develop silently into osteoporosis.

It's great you are being proactive, exercising (please don't go too far too fast and over do it), eating well and researching ways to combat it.

Try adding seaweed into your diet. It's an excellent source of calcium (as well as being really good for you). Chat to someone about the additional vitamins you can take too, again more is not better. Margaret Martin of MelioGuide has excellent advice melioguide.com/ as does Sara Meeks.

Wishing you all the best 👍

[Immelman in reply to dog45678]

Hi Dog 45678 thaks for the answer. I had a quick look at what seaweed will do. I have to do so some more researtc hinto it as I am on HRT and it says that seaweed reduces estrogen levels - good to keep cancer at bay but that will have an effect on my HRT that is estrogen. Thanks I will will find out more as I do like the seaweed bits in the occasional sushi that I eat.

[beckyiswell]

Another factor that plays into osteoporosis that I don't read many saying anything about is the role of pharmaceuticals.

Antiinflammatories, antidepressants, steroids and methotrexate (drug for rheumatoid arthritis) all contributed to the weakening of my bones.

[Immelman in reply to beckyiswell]

Hi Becky, You are right not often spoken about and yet I am sure we all take those things and it probably contributes to our bone loss

[ChristineK in reply to beckyiswell]

Add PPI medication to your list. They can cause bone thinning too (Omepazole, Lansoprazole etc).

[buddy99 in reply to beckyiswell]

May I add thyroid hormones to the list (both too much and too little).

[usr2022]

Osteopenia is not a disease. It's just showing you that on DEXA scans your bones are a bit less dense than an average healthy 30 year old adult. (1 SD-standard deviation is 10-12% difference in bone mass)

Understanding Bone Density Results - Your T-score and Z-score Explained

americanbonehealth.org/bone...

I've been advised by several endocrinologists to get my vitamin D blood levels above 50 ng/mL (~125 nmol/l) as that is the level that is protective for bones (and not only bones). I've been advised to take 5000IU/day vitamin D3, to get my levels up.

Other than vitamin D3, vitamin K2 has several studies that indicates it helps bones. This is the link for:

Vitamin K2 Therapy for Postmenopausal Osteoporosis

ncbi.nlm.nih.gov/pmc/articl...

Magnesium is also needed for bone health and more. Dosage recommendations vary, but 400 mg elemental magnesium per day is safe (malate, bisglycinate, citrate etc.). Adjust lower dosage if you get loose stool, as some forms of magnesium are more laxative than others.

Boron, silicon, collagen, omega 3 could also be useful for bone health.

Strength training to increase lean muscle is stimulating to bones too.

[Immelman in reply to usr2022]

Thanks Usr 2022. I took your advise and looked on my calcium supplement. Something called Menacal 7 and it has Vit D 3 and Vitamin K2 in. I am due for a bone scan in a few months and am very keen on seeing the numbers as I made significant changes like stopped smoking, going to gym, took up hiking and going to bed earlier. I hope that will stem the bone loss.

[Mavary]

hi . Just to say I definitely knew after mine fractured. In fact I felt my spine drop with my T12. If you’ve got Osteopenia I would imagine being as it’s not Osteoporosis excercise could be good for you but possibly things like walking or gentle jogging. Maybe not twisting type of excercise. Swimming would probably be good too. I would say maybe take calcium tablets and maybe vitaminD. Also eat plenty of dairy foods.

[Immelman in reply to Mavary]

Mavary what a horrible thing to happen. Was it painful and how long before e you were back to your normal activities

[Mavary in reply to Immelman]

it was only painful if I tried to stand. I was in hospital for twelve days. I’ve had a total of seven fractures. Im still looking after myself at home although I have got a cleaner and I get my ironing done. I cook a meal and wash up but that is very painful for me. I refuse to eat frozen meals though. They are horrible. If you can possibly stop your Osteopenia getting any worse I would do it. I didn’t know anything about it until I had my second fracture. The T12 which was the third. followed quickly. Then when I changed from one med to another I had a further four fractures. So look after youself and do your research in preventing fractures.

[buddy99]

Lots of information on this website. I am not affiliated with this product and don't use it. I do, however, do the exercises and read their "research". Of course, as always, verify any information on the website (or any website for that matter). blog.algaecal.com/category/...

[Afshan64]

I also had osteopenia and then was told I had osteoporosis in my lower back. I was offered the medication which I have to say sounded absolutely awful. That was more than 5 years ago and I have through diet and exercise, avoided my further bone density loss and refused to take the drugs. I exercise, walk a lot. Even did a 27 mile hike for charity a year ago! In my opinion one of the most important things to also do , on top of diet and exercise, is to build your muscle strength. Gradually and slowly. Strength training has made a massive difference for my health much more than walking yoga and other exercise which were all good but the slow and steady weight training is a game changer .

[Immelman in reply to Afshan64]

HI thanks for that and I like the fact that the strenght training keeps the bone loss at bay. I also do strength training in the gym with 10kg resistance. Baby abdominal scrunches, leg extenders, and leg curls, walking 2km at an incline of 10% and step machine for 15 minutes., and lifting 3kg weights for my arms sideways and in front - total time exercise per session 1 hour 05 minutes 4 or 5 times a week. I worked my routine out as I have no aches and pains when I do this but don't know if it is the right combination for osteopenia. I do feel much stronger and fitter. The gym people say I should attend their Pilates classes - do you do Pilates?

[Afshan64]

yes I do Pilates 2-3 times on my own and 1 Pilates gym class per week. I really need it to stay flexible . I did Ruth Larkin’s Pilates for back pain ( online) many times . I also do body pump.