Menopause Matters Forum

Menopause Discussion => All things menopause => Topic started by: floraljo on October 13, 2022, 11:44:41 PM

Title: Reversal of osteopenia/osteoporosis
Post by: floraljo on October 13, 2022, 11:44:41 PM
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
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Gnatty on October 14, 2022, 06:55:47 AM
I think the  way to make the most difference would be to take HRT. Have you considered this?
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on October 14, 2022, 07:09:22 AM
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.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on October 14, 2022, 07:10:11 AM
Maybe hrt on its own is simpler solution and works as well:)
Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on October 14, 2022, 07:18:41 AM
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
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on October 14, 2022, 07:55:29 AM
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.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on October 16, 2022, 01:39:22 AM
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.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on October 16, 2022, 08:46:37 AM
Jaypo - I've read hrt can help even postmenopause
Title: Re: Reversal of osteopenia/osteoporosis
Post by: CLKD on October 16, 2022, 08:55:58 AM
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 ?  ;)

Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on October 16, 2022, 12:04:17 PM
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
Title: Re: Reversal of osteopenia/osteoporosis
Post by: laszla on October 16, 2022, 12:54:33 PM
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
Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on October 16, 2022, 02:38:33 PM
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.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: CLKD on October 16, 2022, 02:47:57 PM
Hike boots for the stairs jaypo?  I'm not safe in my slippers going up and down  ;D
Title: Re: Reversal of osteopenia/osteoporosis
Post by: laszla on October 17, 2022, 12:23:37 PM
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.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: CLKD on October 17, 2022, 02:34:22 PM
 ;D
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on October 17, 2022, 02:59:16 PM
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.

Hi, I found a personal trainer and for the first few months, I just focused on getting strong, using whatever program he designed for me. Then I asked for deadlift and squatting and overhead press to be included once a  week. I do alot of other exercises too to have a well balanced program, just try to include these 3 most weeks. Ideally you could do some jumps too. I moved to doing a powerlifting programs after a few years. It allowed me to focus on something other than being  skinny. If you take to it,like I did, it's a brilliant feeling to get so strong and see progress month by month. I sometimes forgot why I was doing it in the first place.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: CLKD on October 17, 2022, 03:41:48 PM
 ??? That's too much like hard work Bungo   ???  ::)

Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on October 17, 2022, 04:55:43 PM
Bungo- that is fab! I've been watching lots of videos and looking at lots of stuff online of older women doing body transformations and I find it hugely inspiring that progress can be made after 40. If I don't do anything, I'll just get miserable about it and beat myself up about poor habits when I was younger. I'd love to be doing what you're doing and powerlifting. I think your story would be helpful to so many women especially those like me who have suffered eating disorders. Thank you
Title: Re: Reversal of osteopenia/osteoporosis
Post by: CLKD on October 17, 2022, 06:04:54 PM
We have threads on cycling; skipping and dancing have been tried; dog walking ........... finding something that we enjoy is important, mayB have a chat with a trainer at your local Leisure Centre?
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on October 18, 2022, 09:02:05 AM
Bungo- that is fab! I've been watching lots of videos and looking at lots of stuff online of older women doing body transformations and I find it hugely inspiring that progress can be made after 40. If I don't do anything, I'll just get miserable about it and beat myself up about poor habits when I was younger. I'd love to be doing what you're doing and powerlifting. I think your story would be helpful to so many women especially those like me who have suffered eating disorders. Thank you
Try it and see..it is important to get a trainer for a year so financially that is alot.For me it was worth it. I would never have accepted gaining so much weight otherwise. And being a healthy weight and not borderline underweight is important for density.  I don't beat myself up for all those years of damage, it definitely helps psychologically to know you're what you can. HRT is meant to be equally good though so I'm hoping that will sort my hip which is still -2.2 ..I gained 10% in my.worst vertebrae in 4 years which is unreal ..I'd say even the biophosphates don't have that success.  Hope it works out for you and most importantly that you enjoy it..Life's too short otherwise
Title: Re: Reversal of osteopenia/osteoporosis
Post by: CLKD on October 18, 2022, 09:06:24 AM
Dance like no one is watching  ;)
Title: Re: Reversal of osteopenia/osteoporosis
Post by: sammy828 on October 19, 2022, 03:45:41 AM
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.

Brilliant!  You are doing it all right.  The Liftmor program is effective.  Congratulations on your improvement.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on March 14, 2023, 10:53:49 PM
Laszla - how did your scan go?  I'm still putting mine off...
Title: Re: Reversal of osteopenia/osteoporosis
Post by: sammy828 on March 14, 2023, 11:58:42 PM
I’m similar - dexa showed osteopenia, mild case. I am slender with small bones.  I started HRT and am following the Liftmore Protocol for weightlifting.  Eating calcium rich foods.  Don’t know if it’s working as I will have a new scan in summer.  Nice to read that some people here are getting results!
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on March 15, 2023, 09:50:49 AM
That's brilliant Sammy, I'm sure you'll see positive results and you only have mild osteopenia so could end up with bones that are better than normal!  Am due  another Dexa in the summer too, had sciatica so wasn't able to lift as heavy last year and will be very disappointed  if don't see an improvement.  I must be very close to being post menopausal at this stage so maybe I can only aspire to not losing for a few years. Are you enjoying the lifting?  I had to eat plenty of protein too so have gained so much muscle over the past 5 years
Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on March 15, 2023, 02:59:07 PM
Bungo- I'm really interested in your story and what you've achieved- very inspiring.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on March 15, 2023, 05:09:39 PM
Bungo- I'm really interested in your story and what you've achieved- very inspiring.
How are you getting on with the weightlifting floraljo? Are you enjoying it? The way I look at it, even if my density doesn't massively increase my bones will be so strong and apparently that's as important as density( having good quality bone). So its a no brainer to do for the rest of my life. I confess I'm hoping I'll get to a decent bone density and will be able to ease off a bit in a few years and maybe just try to maintain my muscle . It's tough work and I've a love/hate relationship with it.
Title: Re: Reversal of osteopenia/osteoporosis
Post by: laszla on March 15, 2023, 10:06:07 PM
Laszla - how did your scan go?  I'm still putting mine off...

Hi floraljo, sadly my follow-up scan revealed that hip and nof went from osteopenia to osteoporosis, despite my taking loads of estrogen (4 pumps estrogel) and the consultant saying it could be reversed. I'm getting an implant this year as a last resort x
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on March 16, 2023, 01:31:18 PM
I wonder were you definitely absorbing the oestrogen? Are you post menopausal? That's very disappointing to hear.. We're all so unique, what works for one doesn't for another
Title: Re: Reversal of osteopenia/osteoporosis
Post by: floraljo on March 19, 2023, 05:06:11 PM
Laszla- sorry to hear that. I hope the implant will work for you.
Bungo- my exercise and diet have been hit and miss recently but I've mostly managed 2 exercise sessions a week but probably not lifting heavy enough. I do need to rectify that and general lifestyle but it's hard being a single working parent and trying to juggle lots of stresses at the moment. I'm clinging on to your story as a success story that all is not lost with my bones. I keep delaying the scan as I don't feel mentally strong enough to cope with bad news as I'm already anxious about a lot of stuff going on. But it's very helpful to hear from people who saw improvements when changing lifestyle... and I will focus on this. Thanks
Title: Re: Reversal of osteopenia/osteoporosis
Post by: Bungo on March 20, 2023, 09:38:26 AM
Floraljo, any lifting at all is going to help and especially If you even try to increase the weights you're lifting once a month to progress.  I was only lifting twice a week(full body workouts with barbell) for the first 2.5 years and saw improvements. Im more advanced now so wasn't able for full body so that's why doing more but twice a week with barbell exercises will be plenty for you for a few years