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[Cassie]

59 

[Stockport1965]

Thankyou, its all jargon to me, I just know I need to try and get my spine number improved 

Thoracic Spine no insuffiency fracture identified.
Lumbar Spine T -score of -2.9
Dual Femur left & right hips have T scores of -2.2 and -2.3 falling in the oseopenic range
A T score of -2.5 in the right femoral neck indicates focal osteoporosis.

It looks like you are in the osteoporosis range for spine and osteopenia for hips.
You lose most of your bone density in the first years after meno.
Weight bearing exercise. Weights!
Vitamin K2 &D3 (ideally these should be gel tabs as they are fat soluble)
Increase calcium by food (calcium tabs are chalk). Add chia/pumpkin/sunflower seeds. Lots of veg.
If you like I can give you a great fb group for OP (that do not take drugs, just HRT)

My bone density increased in 1 year after taking HRT

[Cassie]

Thank you so much, yes please, can you refer me to the group. Am def going to focus on the HRT & supplements. I am so confused re weight does that mean I have to start lifting weights  or just walking and stomping hard on the ground? Have read about things like heel drops steps etc but its all so overwhelming....

[CLKD]

Skip Girl Skip  .   Brisk walking: fast enough to be able to talk to a friend without panting.  Apparently  .  Also remember that the bone in the jaw needs activity to keep it healthy and to stop gums receding. 

New option for treating osteoporosis after menopause - British Menopause Society ......... 2024. Via MM. Too tired to copy the item.

[Stockport1965]

Thank you so much, yes please, can you refer me to the group. Am def going to focus on the HRT & supplements. I am so confused re weight does that mean I have to start lifting weights  or just walking and stomping hard on the ground? Have read about things like heel drops steps etc but its all so overwhelming....

Yes you need to do weights. You can start light, I started with 1kg & now use 5 or 10kg
Heel drops are great, been scientifically proven.
If you walk, take a rucksack with something in it.
Have a look at fabulous 50's & pahla b for exercise on YouTube

[Stockport1965]

Skip Girl Skip  .   

But don't trip over the rope & fall😆

[Cassie]

Oh gosh now that would be a sight for sore eyes