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Reply to "Okay I need DCUM help on this. Bone density"
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[quote=Anonymous][quote=Anonymous][quote=Anonymous]55 y.o. F here. Five years ago, I had a bone density scan, and I was fine. Last February, in my annual exam, I came up low in calcium and my doctor advised to take some. I did, but was not religious about it. This year, I was still deficient in calcium, although not as bad. Doc advised me to double up on it, and also wrote me an order for another bone density scan. Bone scan came back and OMG. In the last five years, there has been a 15.5% decrease in my femur and 12:5 decrease in AP spine. For the femur, fracture risk is "MODERATE." [b]So, most of you probably know this, but after age 30, you can't get back what you've lost, you can only stop it from getting worse.[/b] We'll do another scan in 18 months. The doctor said you need the interval for the test to be meaningful. Meanwhile, she advised me to do this: 1) Supplement:Calcium: You don't want to either underdo, or overdo it. So try for between 1,000-1,500 mg day. Vit. D3 2,000IU (50 mcg) 2) Exercise--reset that tracker to minimum 15,000 steps a day. hike. walk. Don't have to do weights if I do the 15,000 steps. Consider Pilates, too. 3) Eat every day: dairy, dark green veggies (one serving is 200-300mg) So, my next door neighbor said, oh, you need the liquid, with Magnesium Citrate. I thought, shoot, the doctor didn't specify that, am I missing something? So then I was in the pharmacy to get my neighbor's recommended product, and the person helping me grabbed some Strontium pills and said I should take these too. And I'm thinking, crap, am I missing something here? Which leads me to my question for DCUM: Since there is no getting lost bone density back, I don't want to screw up here and find out 18 months later that I've lost more. So, am I missing anything? Should I see some specialist (if so, what kind)? Is there some complete formula people like? Thank you in advance! [/quote] OP, that isn’t true. Three years ago, my dexa scan showed a concerning bone loss. I started weight lifting. I just got back my recent results and my bone density has increased by >10%. Previously I was walking ~18,000 steps a day and was experiencing progressive bone loss. I am now considered no longer in an at risk status and I am wnl. I lift heavy three times a week along with aerobic activity. [/quote] This is really helpful. Would you mind saying how you developed a weightlifting routine? Did you get a personal trainer, or go to a gym? Do you follow a particular routine? I am looking for guidance on getting a good routine in place, and then hoping to avoid going to the gym. Thanks for any tips you can give.[/quote]
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