Print

Please login or register.
1 Hour 1 Day 1 Week 1 Month Forever
Login with username, password and session length

[floraljo]

Hi,
I'm 41, fairly sure I'm perimenopausal. Ten years ago Dexa scan showed osteopenia. I'm small framed and was anorexic during my teens and early twenties. I dread to think what my scan would show now. I'm feeling very low about it so I'm looking for some hope!

Does anyone have any success stories for reversing osteoporosis or having increased bone density? And what have you tried that helped?

I've started weight training and improved my diet. I take vit d, calcium and magnesium supplements.

Thanks

[Gnatty]

I think the  way to make the most difference would be to take HRT. Have you considered this?

[Bungo]

Similar story, anorexia as teenager and small framed. Definitely go for a Dexa scan as soon as possible so you know your baseline. Mine didn't deteriorate too badly until my 40s so you may  be pleasantly surprised. When I was 47(I'm now 52) ,I became aware of effects of bone density and menopause so I went gung ho into tackling it.  Because I still have anorexic mindset I found it easy to discipline myself Started barbell strength training with a PT after reading about the Australian Liftmor study. Worked up over a year to heavy back squats and deadlifts and overhead presses. After over a year I went out on my own. It's important to lift heavy alot of the time eg over 5 reps. Also started to eat a bit more and have gained 5kg but mostly muscle. Am 8 stone for first time in my life which is hard to deal with but I'm putting my health first. I started tracking my daily calcium and ensure I'm eating enough  protein  (I aim for 90g) and take a vitamin k and magnesium supplement each day. I take 50g of prunes a day too. It's work but it's a great feeling getting stronger and stronger, a bonus on top of the health benefits. My worst lumbar vertebrae had T score of  -2.9 and is now  it's -1.7 so on the right track. Also started hrt this year as neck of one of my hips is still -2.2  so hoping that helps that. I've a dodgy knee else I'd be doing 50 hops a day to help my hips(hopping in all four directions; front, back, and both sides. The rotational hopping stimulated different parts of the hip).
I never want to have to take meds so it's worth it for me.

[Bungo]

Maybe hrt on its own is simpler solution and works as well:)

[floraljo]

Thank you. I've always thought I'd start hrt the very moment I could but I'm only just getting checked properly now to see if it is menopause (high fsh so I suspect so). I've had one-off irregular periods for a few years but GP kept doing a one-off FSH which I realise now was at the end of my cycle and not day 3. My day 2-5 cycle recently is 30-32 so looks postmenopausal!

I'm too scared to get a repeat dexa at the moment since I've already got anxiety and depression so I'm hoping to delay it for a year and in the meantime do lifting, sort my diet and go on hrt ASAP (I'm just waiting for a second fsh and progesterone results then I'm seeing an endocrinologist to discuss matters).
Thanks all

[Bungo]

You're definitely young enough to reverse this. I needed the Dexa to motivate me but you've already started to make the changes so I reckon you'll make great progress.

[floraljo]

Bungo- your Dexa scan improvement is really motivating! I've just got a personal trainer to work on weights with me. Did you just/mainly focus on the Liftmor programme exercises? I'd love to see that sorts of gains you've made.

[floraljo]

Jaypo - I've read hrt can help even postmenopause

[CLKD]

Dairy.  Brisk walking daily.  Protein. 

Bones need activity to encourage 'healing' and encourage safe density.  X-rays of pelvis and hips is the best place as the bone is thickest there. 

Having been anorexic-type from age 3 diagnosed at 5, I've been on/off food all. my Life.  Anxiety sends me into a downward spiral.  Fortunately I ate a good diet in between, did ballet from the age of 8 which must have helped.  Never lost my periods ............. in fact they were painful ++.

Make a note of what you eat and drink throughout 24/7 for the next 3 days.  Think about your exercise regime.  HRT is not the be all/end all and can take months to get into a comfortable regime.  Diet is important, even though when ill I can avoid food/kitchen/washing up for weeks  . 

My go to foods: Bovril with hot water; mixed fruits and nuts; bananas; pancakes; chicken curry as I begin to recover.  I try to eat B4 my body requires energy so that I don't get that awful sick feelings.  Chocolate ;-).  Milk + minerals .........

Skipping anyone ? 

[floraljo]

Jaypo- I had a dexa when I was 30ish because of my history of anorexia and I used to exercise but only running so I was underweight most of adulthood. I got pregnant at 35 which was a huge surprise as at the time I was sure I was having ovarian failure. I got pregnant despite taking the pill so I think something weird has been happening with hormones for several years. I've taken vit d and calcium supplements fairly religiously since my pregnancy. I was told I'd need a repeat dexa at menopause which I think is now (or maybe a year or two ago!). I'm 41 and blood tests show high fsh but also high oestrogen. Dr currie think it is perimenopause. Obviously I wish I'd looked after myself and done weights etc much younger but I've started recently. I just had the mentality that I wouldn't make it to menopause - as glum as that sounds! Now I know I should get a dexa but i don't want to try biophosphates unless I have tried weight training and hrt first. Dr Currie recommended I suppress ovulation because of headaches and urticaria symptoms but she didn't mention hrt. My oestrogen is good when tested recently so I don't know if that's why she didn't recommend it. I'm going to ask gp for referral to osteoporosis clinic to be investigated and managed there given early menopause and risk factors. I'm looking for success tips to increase bone density so I don't get too depressed about it.

Your scan scores don't look too bad from what I understand. It may be that hrt would stave off any progression for you. X

[laszla]

I had osteopenia at my first scan nearly a year ago and the meno specialist said it could definitely be reversed with HRT - I take quite a high dose of estrogen and am due for dexa next month so will see. I've had a considerable unexplained weight loss which obviously wont help but try to eat plenty of fish, nuts and seeds (high in calcium), and exercise - weights, power walking

[floraljo]

Iaszla - please let me know the scan results. I hope you see an improvement! It's good they gave you a repeat scan after just a year.

[CLKD]

Hike boots for the stairs jaypo?  I'm not safe in my slippers going up and down 

[laszla]

Iaszla - please let me know the scan results. I hope you see an improvement! It's good they gave you a repeat scan after just a year.

Will do floraljo, very curious to see whether there will be any reversal and yes, an annual scan is good.

[CLKD]