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.

[poddysss in reply to YngandScrd]

I was diagnosed with osteoporosis after suffering a spinal whiplash at age 54 I had bad sciatica which resulted in a visit to chiropractor and X-ray then dexa. I too thought my life was over… I have managed and micromanaged my condition and at the age of 70 I am fitter and healthier than ever . I have not had ANY fractures and carefully look after myself… I do balance exercises etc

Good luck you WILL be okay after the shock wears off x

[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.

[Met00 in reply to YngandScrd]

Just be careful with using a rope, as that could be a trip hazard! Also do your research on vibration plates. There are good reviews about the Marodyne LIV plate, which is a whole body, low intensity plate, the only one that's considered safe for use with osteoporosis, but VERY expensive! Some people have happily used much cheaper plates, but they come with health warnings.

[YngandScrd in reply to Met00]

Oh gosh didn’t even think about the possibility of falling with the rope. I did see at five below. They had a cordless jump rope last time I was there, and I didn’t quite understand the purpose of it but now I’m thinking that may be what that is used for or for folks that don’t want to use the rope portion, but still want to get the jumps in. I’m not sure how accurate the counters would be on one of those, but if I’m just using it for jumps, I don’t think I’ll really need that portion of it anyway. I might go grab that today!

[Met00 in reply to YngandScrd]

Oh wow, I'd never heard of a cordless one before. I might look into that!

[Cherub-]

Like you I have osteoporosis due to an early menopause, I exercise regularly, weekly dance fit classes, I walk every day, tai chi 3 times a week, which is excellent for balance, doctors do frighten you but there are probably so many people out there with osteoporosis who have never had a dexa scan and haven’t a clue until they have a fall, so at least we know and can do something to help 👍 .. have a look online at Buff Bones (also on instagram) very helpful and encouraging.

[YngandScrd in reply to Cherub-]

I just read an article recommending tai chi. I searched and there aren’t any available classes anywhere near me. I may have to broaden the search a bit. That is a positive way to look at it. At least we are in the no with regards to our bodies and are able to take action. I like that mindset!

[Cherub- in reply to YngandScrd]

Have a look on YouTube for tai chi session s and exercises, another good thing is Qi Gong, Lee Holden Qi Gong exercises are good .

[YngandScrd in reply to Cherub-]

I was thinking of looking up those exercises online but because I’m not familiar with it I’m just afraid to do some thing incorrectly, but maybe I could find somebody that has done it before least to get some guidance on it. I’ll ask around.

[HeronNS in reply to YngandScrd]

There are some super YouTube videos on how to do many things. I learned 24-form Tai Chi in a class, but always play a little set of videos to follow along with when I do Tai Chi at home.

[YngandScrd in reply to HeronNS]

I found a pretty great resistance band video from fit Gent. That seems to be the most broad group of exercises I could find.

[HeronNS in reply to YngandScrd]

Mostly I walk. I do Tai Chi daily, and when not injured in one way or another (being a klutz) I often use Nordic walking poles because they are good for upper body strength. Lately I've been thinking I must take up some sort of weight-bearing beyond just walking. Used to wear a weighted vest, but I think it's become obvious I need to specifically strengthen my arms. I describe some of this stuff in the link I placed in my other reply to you.

[CoachKara]

I’m so sorry your doctor said that to you. Like mentioned above you are not a lost cause and far from it. I have been to a couple doctors ( primary, Osteo doctor and endo) and only the endo tried to scare me and put me on meds. I know as of right now, I don’t need them. Even though my lowest number (that’s the one they will always use) is -3.2, my fragility score is less than 10 so I’m at a low risk right now. I’m also only 53 right now so not in my best interest to start meds. I do take estridol which is a hormone replacement therapy. I have no uterus so that’s why it’s an estrogen only pill. Studies show hrt meds can help the bones. ( side note some dr won’t give unless u complain of other symptoms too like hot flashes as they are worried about heart attack and stroke risk being higher which is based off an old old dated study that was based on progesterone given as well) it does increase breast cancer risk apparently after age of 65 apparently but some studies suggest that this isn’t necessarily true either. For me, I feel like if it can help my bones and hot flashes, it’s a win.

Also get your blood tested for bone markers like Ctx or Ntx ( plus there are many others, just google bone markers in blood). The marker Ctx will show if u are actively losing bone. You could also test for another reason why you are losing bone like inflammation or parathyroid but for u, it’s probably because u started menopause early. Once u start losing estrogen, your bones become weaker. But also If you are small bones the test can be incorrect with the numbers . You can also get an echo light rems test ( cost about 300) which measures bone strength.

In the meantime do strength training, resistance bands, if don’t eat enough calcium then take a supplement. ( not more than 500mg at a time as body doesn’t absorb it also need to take d3 and k2 so calcium gets pushed into bones and not in the blood to prevent having a heart attack or stoke. Some studies also say collagen helps. (Can do powders or bone broth)

Finally, I use a vibration plate ( low intensity one). It also helps with nymph drainage system. I don’t know if it does anything but I figured couldn’t hurt. I bought mine used.

Good luck and do not give up.

[YngandScrd in reply to CoachKara]

Thank you for all of this information! I do take estradiol as well. Very low-dose they only have one kidney so I am limited to some of the supplements I can take because I don’t want to put extra strain on it, but I have started adding collagen powder to my coffee in the morning And I do take a vitamin D. I read that instead of taking the vitamin D gummy. I should do a vitamin D capsule with K2 so I’ll take your recommendation and switch to that. I would like to try any additional test bloodwork sounds like a good idea just to see if there’s other underlying causes. I’ve had low thyroid for many years that has shown up in previous bloodwork. I remember my primary doctor mentioning it. I found some fun looking videos on YouTube for the resistance bands so I think I will start out little by little and see how it goes. Best of luck to you as well .

[HealthELiving]

YngandScrd, A lot of great feedback - I second the suggestions made. There is an abundance of information in this group, so be sure to scroll through prior discussions too.

You can combine balance work with 'hopping' (almost like playing hopscotch again!). You can improve your scores, but as others have said, better info is knowing your bone strength. A DXA with TBS or a REMS. My REMS here in N.C. cost $150.

Glad you found this group!

[YngandScrd in reply to HealthELiving]

I have made an appointment with a new doctor and I will definitely look into the bone strength. Thank you!

[HeronNS]

Please have a read of my story in case there are some ideas there to help you improve your bone density. Also, did you doctor check you for "secondary causes of osteoporosis?" You are young to have such a low reading so it's definitely worth investigating. Plus "natural" things do work to improve bone health and strength. 🍀

osteoporosis.ca/medical-con...

healthunlocked.com/pmrgcauk...

[YngandScrd in reply to HeronNS]

I will take a look, thank u!

[SoAllyMcBeal]

Hey, I can relate to what you're going through. The diagnosis can be scary, and sometimes doctors don't choose their words carefully. In my area, the focus seems to be on medications and treatments rather than prevention. To take control, I've started an exercise program and I’m seeking out a supplement. It's challenging for me because of my food allergies; finding the right supplements is tough and I can’t eat the traditional foods recommended for calcium. However, I believe that being proactive with diet, exercise, and anything else that helps alleviate stress and anxiety and build bone can make a difference. Remember, you're not alone. Warmest

[YngandScrd in reply to SoAllyMcBeal]

Thank u very much. This has been extremely comforting to know that I’m not as weird as she made me feel. Will do my research and try to take the best care of my body that I can.

[Pvane]

Hello I have osteoporosis and my doctor wanted me to go on Prolia but I decided to find an exercise expert in osteoporosis and seniors. Since exercising with Meg at A.I.M. Fitness online my recent DEXA scan actually improved within a year and the only thing that changed was this exercise program. You can schedule a free consultation with Meg Stickl by clicking on the link below.

calendly.com/aimfit

[YngandScrd in reply to Pvane]

That is awesome! Congrats to u. I will look into this, thanks.

[Pvane in reply to YngandScrd]

Please do! Meg is very knowledgeable and all of the instructors are great. I exercise first thing in the morning and it really gets me going! Here is the link to A.I.M Fitness

activitiesinmotion.ca/

[Southerngirl2787]

Find a new doctor, one to help you, don't close the door on your face! Pronto get checked for parathyroid tumor. I had one in my 40s...went undiagnosed for a long time...if you have OP early in life, that's a possible reason.

[YngandScrd in reply to Southerngirl2787]

Thank u for the advisement. I wonder if that’s some thing that would be caught on an MRI for an x-ray or if it’s a special thing. I will ask my primary doctor.

[Southerngirl2787]

I know the Norman Center told me x-rays are useless, no CT or MRI was done either. They are very small, behind the thyroid. You need a nuclear scan, or advanced ultrasound...with labs, which need to be repeated several times for your pattern.

[YngandScrd in reply to Southerngirl2787]

Oh ok thanks. That is great information!