Osteoporosis in forties

[doublebackflipnomore]

I've just had a DXA scan and a diagnosis of osteoporosis in my hips (osteopenia in spine). Awaiting rheumatologist appointment but started on HRT in the meantime.

I'm feeling quite shocked and not sure where to begin. I'm dairy free so take calcium phosphate powder which I will increase. I also use Vitamin D spray and multivitamin with magnesium.

I would love to hear from anyone who managed to reverse their bone density loss. I understand high impact is the best thing but can I still do that without damage at this stage? I walk and use an elliptical machine but an old back injury prevents me from running and jumping. Should I see a physio for advice before I start increasing impact?

Any advice would be very welcome. Thanks so much.

I am sorry I do t have any advice. But I was just wondering what prompted the scan? Did you go private? I worry about my own bone density but not sure if it’s worth checking

This happened to me. HRT was my saviour and it improved my bone density. Will take it till my dying day!

Following to see what advice is given. I have osteoporosis but I'm older than you and did take HRT for 10 years or so.

Have you been given any medication?

I'm not OP but I asked for a bone density scan after a MRI showed my spine is a bad way. Had the MRI for vibrating sensation in leg. Jutted asked the gp for the density scan and had it no arguments in a private hospital on the nhs

Have a look at the Royal Osteoporosis Society. They have booklets they can send with exercises and other advice. I found them useful.

Thanks for all the comments. Really hoping HRT will help reverse it. It's quite a shock to hear you have the hips of an old woman.
I'm looking into different options but there's no clear evidence of benefit for many things so I guess it will be trial and error.

That's amazing. I hope I will be as lucky. Are you still osteoporotic or have you managed to move into osteopenia? What else have you done in terms of exercise and medication/supplements? Thank you ☺️

I went to a menopause clinic and they recommended a dexa scan due to low bmi.

I was diagnosed with osteopenia in my late thirties. I was very inactive at the time. I significantly increased walking - I walk for at least an hour each day. My last dexa showed normal bone density for my age, I’m mid 40s now. I also took HRT.
There are mixed reports on running. I do run also, but think it’s the walking that really helps.i just make it part of my day, anywhere within 4km I walk.

This gives me hope. I am early forties so hopefully I still have time to reverse this. Thank you ☺️

Osteopenia in spine and osteoporosis in one hip was picked up at 40.

I take HRT and calcium through multivitamins tablets.

I try to walk and be as active in general as much as I can.

I do pilates and swim to have some good balance and decent muscles to help avoid things like falls as much as possible.

Usually weight-bearing exercise is recommended.

I also make sure I get plenty of healthy food (fruits and vegs).

I was referred to a consultant and he suggested trying diet and exercise before considering taking bisphosphonates as I was quite young. I also read some really mixed stuff about them so will stick with HRT instead.

https://bonebalance.co.uk/
My friend has just started taking this supplement, it was recommended to her for her osteopenia,might be worth a try.

Thank you very much for sharing this!

Can you lift weights or is it painful to do so?

If it’s not painful, I would look into weightlifting- possibly with the help of a PT if you can afford one. Strength training can help to slow bone loss and even help us to build new bone. I would look into doing deadlifts and squats with a heavy barbell.

I still have osteopenia but not osteoporosis. I'm 75 and can no longer exercise but the HRT has kept my bone density under control.

I was diagnosed with osteopenia at age 45 after a DEXA scan. I had gone through menopause at age 40 and had been refused HRT. I was worried about my bone density because of this so requested a scan from my GP. They didn't do anything except prescribe calcium tablets and monitoring with repeat scan after 2 years. Repeat scan after 2 years showed no improvement but told to just carry on.

In early 50s finally got to see a gynae. She repeated scan which showed slight worsening. She immediately got me on HRT and recommended weight bearing exercise. Due to knee problems I also have problems with high impact exercise so I concentrated on lots of weight lifting - Bodypump classes and weights in gym along with walking and cross training for cardio.

At my scan two years after all results were well into normal range, in fact in some areas were significantly better than the average for my age. I feel that the HRT was the main factor in this turnaround though the weights certainly helped a lot.

So it is possible to reverse damage at your age and the HRT will help massively. Good luck OP I hope things go well for you

I bought a second hand vibrating plate, a big heavy duty one. After a year of using it daily for a few minutes, I increased my bone density by 6%. They blast these machines up to the space stations to help the astronauts have less bone loss, so I figured it must be pretty effective.
I also put a 2kg weight in my back pack when I walked and did yoga and Pilates for flexibility and balance.
I also take calcium supplements and vit D.

I have osteopenia, probably years of not eating well and smoking. No longer a smoker, but food continues to be an issue (autistic). My GP prescribed calcium and vitamin d3 tablets that I take twice a day. Not sure when I'll be rechecked. I'm 54.

Having done a lot of research recently ( I have to take hormone blockers for breast cancer and have regular DEXA scan to monitor bone density) there are two things to consider.
Firstly HRT will help stabilise bone density, it may allow 1-2% improvement but it won’t restore your levels.
Secondly in addition to HRT and supplements, weight bearing exercise is key so no cycling or swimming. Walking up stairs, walking in general, treadmill walking. Running and jogging is probably best avoided due to impact damage and a higher risk of falls leading to bone fracture.

What we should be doing is educating young women to maximise their bone density in their 20s and 30s through regular exercise so that the loss we see has less effect. Once you reach mid thirties you stop increasing bone density significantly.

I have lost 11% of my bone density in the 2yrs since starting hormone blockers. Fortunately my starting point was 10% above the normal range so I am still within the normal range of density for the average 30yr old. I’m actually 60 so had good bone density to start with.

The effect of the drugs I’m on are highest in the first couple of years and level off at that point, but it has prompted me to walk at least 3-4 miles a day and increase my dietary calcium.

Finally you can take bisphosphates going forward. These sort of reinforce your bone and reduce the incidence of fracture. They do have some side effects.

Osteoporosis doesn’t kill you but it can lead to problems, hip fracture, wrist fracture, crumbling spine and it can affect the jaw leading to tooth loss. So anything you can do to stabilise it is worth it.

what is your BMI, @doublebackflipnomore ? Did you ever have anorexia?

I hope your bone density stabilises & even improves.

I was diagnosed early thirties. Haven’t had a follow up dexa - GP was supportive of one but the consultant pushed back and refused.

I’ve done a lot of reading and came across the Marodyne LivMD. It’s a low intensity vibrating plate and the research studies are promising. There is a Facebook group that is great for asking questions.

Good thread on osteoporosis here.
What we should be doing is educating young women to maximise their bone density in their 20s and 30s through regular exercise so that the loss we see has less effect. Once you reach mid thirties you stop increasing bone density significantly.
This^^
If I could meet my younger self I would say do some sport and increase your dietary calcium.

What was your T score?
If you can take HRT that's a major help. I wish I had known that HRT has a beneficial effect on your bones, instead I avoided it because of the risk of breast cancer. The irony is that I got BC anyway.

I have been taking alendronic acid for two years and my bone density has improved slightly (after I was told that was not possible).
Calcium in your diet is more beneficial than supplements, I have massively increased my calcium intake by following some of the guides on the ROS website.

Thank you! My BMI is now 17.5 (it has been less at times). I have never been anorexic but at times of stress I lose weight rapidly and don't eat well.