Hello dear community. I'm 36 yo, I've been diagnosed with Osteopenia 4 years ago. After giving birth I was having issues and didn't know that baby has taken all the calcium from my cells. Since then I've been regularly checking my bone density, Also I'm taking Calcium and vit. D, the levels are quite normal now, although have had bad results for about 2 years. I quit smoking and started to work out at home on a regular basis, I'm trying not to use alcohol, and other harmful stuff too. This year's bone density results are as follows
overall body T-score -0.8 , Z-score -0.7
The left hip bone's T-score is -1.1
and the Z-score is again -1.1
Just need to ask for some advice, are these scores too bad or moderate for my age? Btw, since the previous years, my results have evolved by 0.1 points
I've decided to reduce meat from my diet and add more vegetables daily (since I usually eat fruits but fewer vegetables). I've decided to find out the level of vit K in my blood since I read here that it's essential. And I also read here that exercises with weights will increase bone health too. I'll try gradually doing these, since having some minor problems in my knees, too.
Actually, I'm being very pessimistic about my future bone health, but in the end, I get my act together and start acting. What else would you advise me?
Oh btw I'm having pains in my left hip every now and then, the X-ray isn't telling anything.
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Bella33355
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Just quick, your T-scores are actually the number of standard deviations your scores are from an average 30 year old woman. So, they are low, but not incredibly low. It sounds like you are doing the right things. I am older, and I know that weight bearing exercise has helped me. Also, make sure the Vitamin K is vitamin K2. Vit D is very important, and calcium supplements are good if you don't think you get calcium in your diet. Have you been tested for celiac disease? That is an intolerance to gluten that can result in poor absorption of nutrients in the body. The test is a blood test. If you have access to this I would recommend getting it so you have more answers. Another blood test that would be helpful is for thyroid function and parathyroid hormones. Thyroid issues, can hurt bone density. If you are able, I would recommend seeing an endocrinologist, a doctor who specializes in these issues. There is a free 7-day bone health education on the internet from bonecoach.com. It is run by Kevin Ellis, a man who was diagnosed with osteoporosis in his 30s. Bonecoach also has a paid program which is very good, but is expensive.
Another great internet resource is Osteoporosis Canada. Great information on how to take care of yourself and your bones.
Try not to be pessimistic! You are young and can fix this. Diet, weight bearing exercise, (safe exercise) are all good. Research as much as you can on the internet.
Hi Oscarbuddy, thanks for taking time and answering me, yep I've tested for gluten intolerance it was negative, instead I've found out that I have lactose intolerance ( I don't remember the exact type) but since my early 30s I've been unable to digest dairy products and was unable to find out the reason until 2 years ago.
I assume that the main reason for my state was not being able to absorb products with Calcium because of lactose intolerance and also I've had issues with my acid level (stomach issues) all my life; it's chronic gastritis, so I assume that all the calcium from my bones have been taken out to increase the PH levels also so far I wasn't able to absorb good levels of calcium all was taken out from my bones health again. So I've checked my thyroid hormones as my endocrinologist told me all is good thanks to God. So I'll stick to my schedule and take your advice of checking K2 and following Kevin Ellis and Osteoporosis Canada. Thanks a bunch!
Dear Bella. Your scores look very good! Didn't your doctor explain that to you? Don't be pessimistic. Just be active, do your weight bearing exercises and eat healthy meals. Keep reading and learning. But your scores look good to me. Just keep up the good work. Enjoy your life. And get a good bone doc.
Thank you for the feedback Seamaiden, actually, my doctor prescribed me to take Fosamax 2 years ago, I bought it but it still stays on my vanity desk I decided to take the bull by its horns and told her I don't want extra side problems caused by Fosamax, I said I was gonna increase my Calcium and D levels and did that! Although the results of DXA are pretty the same, at least they didn't become too bad for my age My DXA result says I have Osteopenia, I really don't know what is the normal result for my age group, do you have any source for this info?
Bella33355, calcium needs magnesium for balance in addition to putting calcium on bone and vitamin D needs magnesium to become bioactive as does thiamine. Do a search on magnesium and daily needs. Activated thiamine is critical for proper function of your entire digestive system. Search on "digestive system thiamine" for additional info. Although the link is about disfunction it gives a good visual and explanation of the digestive system. Boron is needed for bone health and may keep you from loosing height! Search on "nothing boring about boron" for an overview. Always consult your health care professional before using any supplement.
Thank you Pte82 for your reply, my magnesium levels are good too, I constantly check them together with other vitamins and minerals, although haven't heard of thiamine I'll research about it!
I was just about to suggest that Seamaiden. Margaret Martin seems really sensible and her advice always seems really good. I agree with everyone else those numbers look good so I’d work at my diet, my vitamins and minerals and weight bearing exercise and I’d be feeling optimistic., Bella33355 has got youth on her side. 😊
Just had a thought Bella 33355 - have you thought of having an OsteoScan to see what the quality of your bones is like - have a read through this site osteoscanuk.com
You will have to pay for it yourself but quite a few people who use this site have had them done.
Hi Bella33355, it is fairly common for women to have bone loss after pregnancy and/or breast-feeding. I think you are on the right track with nutrition, weight-bearing exercise, and lifestyle changes. Don't get too caught up in the T-scores; they are important, but they do not tell the whole story about your risk of breaking bones later in life.
One good thing to consider is that you have a baseline value to measure against as you get older (many women don't have their first DXA until they are 65 or older, so it's hard to tell if they are actively losing bone or have been at that level for years).
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