Maintaining bone density into older age

[Nooa]

How much strength training do I need to do? I want to maintain a reasonable level of bone density into old age, as osteoporosis runs in the family. I'm coming up to 40 and not likely to start menopause for at least 10 years (based on mother and aunties), but I want to get into a lifelong routine now while I still find it easy.

I currently do 2x 20min HIIT sessions per week - lunges, squats etc using bodyweight only. Also I cycle 10km twice a week on a hilly route. Do loads of walking up hilly terrain (which I know is not strength but just to say i have CV exercise covered).

Is that enough if I continue it? Or do I need to add weights, or do more frequent sessions? I'm after the bare minimum required to avoid snapping bones when I slip on ice 😁

@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.

Following with interest

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) 😂

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!

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

@Saltandvinegarsquares30 what app do you use please?

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.

@Ichangedmynameonce I use RWL app I just love it x

This thread reminded me to get prunes with my shopping this morning, & I’ve ordered Strong Women Stay Young.

I normally lift the heaviest weights I can manage 10-18 reps with & then go up a couple of kg when that’s starting to feel too easy. I’m going to be really interested to read what the book says about how reps should feel.

They became (literally) little old ladies, shorter and very stooped, I dont think I see as many now as I used to. I suppose the counter to that is that they were more a tube and did lift weights, heavy shopping perhaps with no car.

Thanks so much everyone. My takeaway is to add in jumping and I will maybe try adding weights after I read the book you all recommended.
Thank you!

I've has physio for it but discharged now just with a support pessary to use when I need it. Obviously I continue the exercises and I think my floor is pretty strong but still have the prolapse so I'm really cautious about making it worse. Really hate jumping or running even though I've never had leaks or anything, it's just the sensation.

I keep meaning to look at mutu though for a different way to keep myself motivated on the daily core and floor stuff. I'll take a look, and just keep upping my walking for now and the low impact weights stuff which I guess is better than nothing at this stage (early 40s)
Thanks for all the info on this thread everyone

This is the info you need!
https://menopausewiki.ca/fitness/

It explains about the LIFTMOR trial which can reverse osteoporosis in 8 months through lifting weights.

I was diagnosed with osteopenia in my femur (not spine) after having to stop HRT after 5 years (hysterectomy at 47 for endometriosis & adenoymosis), despite being an exerciser most of my life. I’m now wearing a weighted vest I can add weights to via pockets in it (rucksack good too) on my walks & exercising, as my GP said it is the spine bone density I should be concentrating on. I’m also doing a dance class & upping my weight work, as well as still using Pilates for core strength, balance & body weight resistance moves like planks. I’ve always eaten a Mediterranean diet & upped my calcium rich foods years ago & now upped my protein more too. My GP said I needed to increase my Vitamin D & take it all year round, which I have done since last June, & my blood tests showed a very positive increase in my levels. She also said because I have a smaller/petite frame I had less weight to press down on my bones when walking/exercising, so I shouldn’t try to loose weight too much as it could be to the detriment of my bone density. I am now 59 & post-menopause & so good to see more information on bone density out there for women & sharing of information too, particularly exercise, as it was lacking when I had my hysterectomy. I paid for a private DEXA scan, but now I have osteopenia, my GP put me forward for a DEXA scan on the NHS last year. Knowledge is power where bone density is concerned, as you can’t see what is happening inside them until it is too late for some & you then get hit with an osteoporosis diagnosis

You could add a weighted vest to all your walking - I saw this on Dr Mary Clare Haver on IG - menopause doctor - I just wear it when I walk the dog as it’s supposed to help with strength and I think bone density also 🤞

@lashingsofgingerbeer do you mind me asking why you chose to stop taking HRT?

Ladies before ye all start injections and tablets make 100% sure you don't have a common Endocrine disease called primary hyperparathyroidism. Please note this has nothing to do with your thyroid despite what some medical people might tell you! I have this and have severe osteoporosis since I was about 52.. It is diagnosed with blood tests specifically checking your blood calcium, your parathyroid hormone and vitamin D all in one blood draw. If you can get them to do a bone profile blood test that would be even better as your phosphate level is also checked along with the blood calcium levels. Phosphate is usually low if you have primary hyperparathyroidism. Thyroid medication and thyroid disease itself can also be a factor in osteoporosis too. The good news is that primary hyperparathyroidism is about the only cause of osteoporosis that can be treated once you have successful surgery to remove the overactive body parathyroid gland or glands that are causing the calcium to be pulled from your bones and I know of a lot of cases where the osteoporosis has actually reversed!

@Ilovelowrythere was a lot of shortages of HRT in 2019 (Brexit etc) so my HRT (oestrogen only as had a hysterectomy) got swapped out a lot that year for other pharma’s products. Although the ingredients were still the same & dosage (low dosage too, as my body is so receptive to oestrogen), it started to cause endometriosis type pain again after years of none since my hysterectomy & happily taking HRT for 5 years. When I spoke to the pharmacist she said binders & fillers can be the problem as different pharma companies use different types. My GP said she couldn’t be certain that the oestrogen wasn’t resurrecting things given my endometriosis/adenoymosis history (since 21 years old) & the problem with HRT supplies. She felt as I’d had 5 years of it, it was safer for me to come off it just in case, so I did as certainly didn’t want to resurrect all that again! My GP has always been brilliant & very pro-HRT & was the first one to diagnose my endometriosis when I was aged 36. I did try taking Calceos with Vitamin D for a few years, but that really affected my kidneys & started chronic kidney disease stage 2, so I had to come off that too & luckily managed to get my kidneys back to where they should be again. Unfortunately, this is the legacy of endometriosis/adenoymosis & having no option but to have a hysterectomy & I always knew my bone density could suffer in the future, despite my best efforts with food & exercise. HRT was the only thing that kept my bone density stable - I know this as had a few DEXA scans over the 13 years. I guess if I wasn’t so vigilant with it I could have developed osteoporosis by now instead! 😕

@lashingsofgingerbeer you poor thing that sounds absolutely brutal. I'm so sorry you've been through all that.

Thank you @Ilovelowry 🙂 It’s definitely been a brutal rollercoaster of a ride since 21, but having the hysterectomy gave me back my life too, so for that I am really grateful & always had to weigh up what possibly lay ahead afterwards too

@lashingsofgingerbeer i like your resilience and optimism. I'm at the sharp end of some gynae stuff at the moment and finding it hard to see the bright side. I'll keep your post in mind! X

I think having to be so proactive about your own gynea health & being your own advocate definitely teaches you a lot about yourself! There have also been many days where the optimism & resilience were absent too - especially with overactive hormones in the mix! 🤯 I’m very sorry to hear about your own battles too & do hope you manage to get some answers & get it all sorted. Just remember in all of it with your appointments that you know your body best, no one else! I wish you luck xx

@lashingsofgingerbeer
💐

One of the things you can do for your spine is walk with a rucksack full of stuff on your back. No gym needed.