HRT for bone health

[JustAMiddleAgedDirtBagBaby]

I have a strong family history of osteoporosis, and protecting my bones is one of my motivations for starting HRT. Other physical peri symptoms have been fairly minimal and those I have are easing since starting. My main peri symptom has been anxiety and I'm aware that HRT might not do much for that.

I'm on evorel 50 patches and the mirena coil. I haven't had any blood tests and my understanding is that they aren't that useful as they're a snapshot.

Does anyone know if there's a dose of estrogen I should be aiming for if bone health is part of my reason for starting HRT.

{mention:JustAMiddleAgedDirtBagBaby}@JustAMiddleAgedDirtBagBaby that's such a long way to a private hospital, you must live v rurally?

I'm just popping back on to say that weight lifting is absolutely OK with a prolpase IF you learn how to breathe as you do it.

I have had failed rectocele surgery, plus bladder and uterine prolpase and my physio fully supports my lifting as she has checked that I am not breath holding. Additionally my consultant told me to get back to my weights after my surgery. My failed surgery was caused by a previously unknown connective tissue problem.

I have been doing it for many years so I've built up over time. But my deadlift dumbells are 10kg each and then I have a range down to the lightest that I use for flyes which are 3kg. I workout at home but have had many trainers over the years and am confident with my technique.

Lots of older women were warned not to lift weights with prolpase but this doesn't seem to be the opinion with the younger and Private consultants I have seen in the last year.

The post surgery info absolutely put no restriction on lifting. But having joined a post gynae surgery group, there is a serious amount of scaremongering about lifting anything over 5kg.

Obviously take your doctor or physios opinion over mine, but no one should be scared off.

My doctor sent me for a dexa scan in my 40s because my mum had advanced osteoporosis from a young age. They should scan you based on your family history.

@JinglingSpringbells she doesn’t need to mention what not to do, that list would be huge.
She gave information on which exercises the study found were specifically helpful to bones/prevent bone loss.
She also gave a detailed explanation of how to work your own ‘heavy’ out.

In case someone reading this thread wants to know other things they aren't doing yet to maintain strong bones. In case someone reading this thread spots other things they aren't doing yet to maintain strong bones. NHS advice is here. Advice being

Good quality diet
Don't smoke

Don't drink or drink little alcohol
Keep up plenty of physical activity and keep your muscles strong
Don't get fat, especially if it interferes with the other things you can do to maintain strong bones.

The ROS has videos that do the same and it's a very useful website.