Maintaining bone density into older age

There's a lady I know in the community who was "member of the month" at the leisure centre.

In the 15 years I've known her I'd never have used the word "agile" and she had been using a walking stick for several years. In her 70s, working out in the gym has given her enough strength to no longer require the stick and her movement is the best I've ever known it.

It's never too late to make the most of what you have and improve on it a bit.

@Saltandvinegarsquares30 what app do you use please?

@Nooa Tap dancing is supposed to be a good exercise for maintaining bone density because it is a high impact activity.

If

I was diagnoses with osteoporosis a year ago, and it quite upset me. I'm 63, and had early menopause at 42. I also have a naturally small bone structure, which adds to higher risk.

While my diet has always been high in calcium, and I've taken vitamin D for years, I have worked a clerical job, so have had lower exercise levels.

In the past year, I have started weights (at home with dumbells and a You-Tube channel), bought a whole body vibration machine, and jump rope to 500 three times a week. I'm not sure when my next scan will be, but I hope to mitigate any further loss. I also will be retiring soon, so can up my walking amounts. Also eating prunes!

I bought some prunes from Lidl a while ago when they were on special offer - I remember jumping up and legging it to the loo quite quickly (and I eat a lot of fibre generally) 😂

Following with interest

@PollyCreo If you know you know! This thread has reminded me to get prunes. I used to keep a bag on the go but got out of the habit.

I love prunes and also your username 💯🤩

It’s because prunes contain boron which is excellent for bone health.

Like my mother, I am coeliac and have osteoporosis. She took alendronic acid for years, but when she was in her 70s, her spine was 'shot to pieces' as the consultant told her. Perhaps the drugs don't work for coeliacs.... I've bought a vibrating plate, hoping that the jiggling of my spine will strengthen my spine and hips.

That's terrible and I would push for one. I was diagnosed with osteopenia from a random x-ray for something else. I asked for a DEXA, booked with no questions from my GP. And I was sent for a repeat one only last month. There wasn't a long waiting list for getting one so I'd definitely push for one.

No, it doesn't.
There is no loading. When you walk, it is the impact of hitting the ground at every step putting bones and joints under stress. If bone stimulation happens, it would be minimal

It's called Zometa, I have it as part of my ongoing BC treatment as apparently it can also prevent the cancer coming back into your bones. I have to go to the chemo ward every 6 months for it.

My oncologist said I could have it orally but it's "too polite" 😅

For those wondering whether to get a dexa scan, I would say definitely go for it. Your GP may not agree (although there is a tool on the Royal Osteoporosis Society website that you can use to see if you have any risk factors which may mean an nhs scan might be possible) but if not it's worth getting one privately. It's so much better to know where you are with bone health and tackle issues the earlier the better. I say this as someone who found out by chance I had near osteoporosis in my early 50s. It was a big shock but it enabled me to make lots of lifestyle changes that have kept my condition from worsening - in fact my scores have improved.

What infusion do you get?

I became very underweight very quickly, and then was breastfeeding for 3 years, and I've had a lot of issues since then. I was prescribed high strength Vit D and calcium tablets for a while. My teeth crumbled and I'm having severe issues with my jaw, spine and pelvis, but no longer have anything prescribed, so I'm looking into all of this myself. I have scoliosis, a fusion, and Ehlers Danlos, so that complicates things.

Does a cross trainer help with bone density?

Unfortunately this is true about eating disorders. I had a dexa scan last year following breast cancer treatment and hormone therapy, I was horrified to find out I had borderline osteoporosis despite being "fit" all my life. I was underweight in my 20s and 30s due to the ED and I'm paying the price now.

I do a lot of weight training now, take calcium and vit D supplements (prescribed) and have a 6-monthly infusion to keep my bones strong.

A private scan is not hugely expensive, around £125. As a one off baseline, it is an investment on health.

your GP isn't just going to request a DEXA scan because your elderly mum has osteoporosis.
I have osteopenia and have been refused treatment despite not being able to take HRT - the drugs are probably available privately, keep meaning to check

I totally agree with @teentantrums

Strong Women stay Young is the best book ever with real science and data behind it. It’s not at all like most books out there.

Im post menopausal and I’ve had this book for years. It means I know exactly how to do what your post is asking. Doing it and keeping it up is another matter entirely.

Please get this book, it will answer all your questions and you can do it at home with just a minimum of equipment.

It’s main point - you need stronger muscles for bone health. Lots of reps with lower weights (often recommended by male gym trainers - well in my day they were) don’t work. You should use a weight that by the time you are getting to your 8th repetition feels like hard work. The author even goes into detail with a chart how each repition from 1 to eight should feel. That’s the sort of detail I like!

The other main takeaway, strong muscles and strong bones feed into all sorts of other benefits in health etc.

It also has data on much older women - including 70 plus year old no longer needing a Zimmer frame after using the exercise programme.

We had a neighbour who died in her 90s..at her funeral it showed she had been swinging Indian skittles in her 40s. So yes I think women have always done something weighty!

I was talking to my asthma nurse recently and she was asking if I used weights to make sure I was doing all I could.

I've been using weights for 15yrs. Most of mine are from aldi or decathlon. Heaviest is a 12kg kettlebell that I used for swings. I use 8kg for rows and deadlifts. 5kg for lunges and 3kg for anything over the head.

This all keeps me muscly and I generally look great in sleeveless tops.

Following! 52-yr-old woman here, and I must admit I haven't taken this seriously enough. My 80 yr old mum has osteoporosis and her experience is a wake up call. Am I too late to do anything to prevent this? I've just started going to the gym. I'm not overweight, am on HRT. Walk quite a bit, but other than that no formal exercise. Can I, or should I, get a bone scan from my GP? Is this possible? If I start an exercise regime now, is it too late?