Osteopenia in my femur and hip. Wrist and spine are normal. My doctor recommended a calcium supplement on days where I don't get enough in my diet, and added a vitamin D supplement when my bloodwork came back a little low. I had already started to weight train right around the time my DEXA was done or she would have recommended that too.

She also ordered a 24 hour urine collection to test for calcium which I put off forever because who wants to spend the weekend peeing into a bottle you have saved in your refrigerator. But I finally just completed it and it was normal.

Anonymous wrote:Solution: Hormone replacement the minute menopause starts !!

I believe HRT has kept me mostly stable, but my numbers are just barely creeping up. It has to be HRT + resistance training with increasing heavy weights.

Solution: Hormone replacement the minute menopause starts !!

1.8 spine t score
1.3 lumbar t score
For now adding:
10K Vit D + K2 5x/wk
(vs 50K D2 only 1x/week)
and weights.
I got out of the habit during Covid. But was mostly very active in terms of cardio, not weights before.

I'm a sample of 1, but.. I'm 51 and have had osteopenia bordering on osteoporosis for over 20 years (t-score generally around 2.0-2.4, depending on where you measure).

Knock on wood, I have yet to have broken any bones. I'm very active, and over the years experienced several impacts where one would expect broken bones, but...nothing. I do supplement with vitamins D and K (I tend to be vitamin D deficient).

I'm honestly not sold on bone density and bone resilience being the same thing.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Diagnosed with osteopenia several years ago. I take a vitamin D supplement and eat a calcium rich diet. Cardiologist recommends to NOT take calcium supplement. Exercise- light weights, hiking, walking.
Due for 3 year follow-up scan this year.

Why no calcium?

Why only light weights? Everything I've read says heavy weights to point of failure. I have a family history of osteoporosis so I had a baseline DEXA right after menopause and have mild osteopenia in a few locations. I started heavy weights other strength resistance exercise and more cardio that includes plyometrics. I am also trying to get more calcium rich foods - sardines, dairy products. I probably won't get another scan for a year or so and hoping to see some improvement.

Heavy weights is recommended for osteopenia. Read the Liftmor studies. Light weights are recommended for osteoporosis as your bones can fracture from heavy weights.