please help!

[YngandScrd]

I was recently diagnosed with osteoporosis and I am very scared. The doctor made it seem like I was pretty much a lost cause. I am 46 years old and my DEXA scan came back at -2.9. For my hip, it was basically told to me that is the worst stage and it’s just not gonna get any better from here. I am overwhelmed, scared, and at a loss as to how to move forward. Any guidance would be immensely appreciated, thank you kindly.

[Met00]

If that's what your doctor said, then I would recommend you find a new doctor! -2.9 isn't far into the osteoporosis range (starts at -2.5 and the worst scores can be as low as -6), plus you should also have scores for your neck of femur and spine. Bone density isn't necessarily the same as bone strength; at the very least they should have estimated your fracture risk based on your neck of femur score combined with other risk factors. There's lots you can do to help yourself, including exercise, healthy eating and a few supplements, take a few precautions to reduce the risk of falling, avoid smoking and limit alcohol, caffeine and sugar.

[YngandScrd in reply to Met00]

Thank you for your prompt reply! Oh, it was my thought that -4 was the lowest. Yes my hip was the only one that was at -2.9 the other ones were in osteopenia at -2.3 and -2.4 I’m thinking I should get another doctor. It was an endocrinologist but She was very young and kind of made me feel like I was weird. The first question when she walked in the office was “why are you here” so it kind of set the tone for the entire visit. I will definitely look into exercises I did end up buying a set of resistance bands. I’m going to have to go on YouTube and see if I could find some Exercises. I did fall last week and she said that will happen more often. So I think I’m going to try and work on balance as well. Thank you again for your response.

[Met00 in reply to YngandScrd]

Osteoporosis doesn't make you fall!! It does become more of a risk as we age, but is far from inevitable. Balance exercises are a good idea, but exercise of any kind helps with this. I was diagnosed nearly 10 years ago at age 58; so far I haven't had one fall in that time. Resistance bands are a good idea, as is weight training and any kind of impact exercise. Can I ask why you had the DEXA scan? Had you had a fragility fracture? You can work out your fracture risk by using this online form: frax.shef.ac.uk/FRAX/tool.aspx?country=9. Make sure you select the correct country from the drop-down menu by clicking Calculation Tool at the top.

[YngandScrd in reply to Met00]

oh I can’t wait to use the calculation tool. Thank you for that. What is impact exercise? I have been having Texas scans for a few years now because I went through premature menopause. I stop having periods at 30 so my previous gynecologist started me on the bone density test and I’ve just continued them every couple of years Sis really easing a bit of my worry so I think you. The way it sounded from this person was like my life was going to be over.

[Met00]

Walking is low impact exercise and is beneficial, but high impact exercise, so long as it's safe for you to do, will achieve more - things like hopping, skipping, jumping, dancing. A lot of people also recommend yoga and pilates, but there are some moves that need to be avoided or modified, so you'd need to find an instructor who specialises in osteoporosis.

[YngandScrd]

I haven’t skipped in years! I will look into a jump rope. Dancing is a good idea. I tried Pilates, but my hip was hurting pretty bad afterwards. I’ve heard some things about getting a vibration plate. Only negative I heard was from someone who had a blood clot and they told him not to use one.