I had a DEXA in June following a fractured wrist from a fall (a week before moving house) in May. Today the results came back confirming osteoporosis with a femoral neck T score of -2.7, which I understand is high and confirms the diagnosis.
I have blood tests and a follow up phone call with a clinical pharmacist in three weeks time, and rather than spend all that time freaking out, have come to ask for advice on what I can do in the meantime to help myself. I am 54, post-menopausal, eat healthily (drink too much I confess), walk and do yoga daily. I had just started doing some pilates but, upon reading advice, it seems I shouldn’t be doing any type of stomach crunches.
I also have Orthostatic Tremor, which further increases my risk of falling, but with this I can’t do any standing exercises at all. I live on my own so this diagnosis was scary enough without confirmation of osteoporosis.
So, asking if there are any vitamins / supplements I can take, and any recommendations for exercises that people do that helps (youtube channels, etc.,) - obviously, no standing!
Welcome to the community. I’m sorry to hear about your diagnosis and know how shocking and overwhelming it is when you first find out. I was diagnosed recently also I am less in shock now but still feel overwhelmed and deciding what to do.
Like you I am 54 and post menopausal. My femoral neck is borderline osteopenia so I don’t want it to go any lower to osteoporosis. My spine is more severe osteoporosis which was a shock.
The ROS website has excellent advice on food and supplements. Make sure to check your vitamin d levels blood tests - I’ve researched that between 75mmol and 125nmol is ideal for bones. As the summer is over I’m upping my vit d supplement to 1000IU. Since my diagnosis I’m trying to get as much calcium as I can from food - there are calcium calculators out there that can help you estimate your intake. And I’ve cut out spinach and beetroot due to high oxalates that absorb calcium.
There is a film on the ROS website for safe Pilates. Avoid loaded and unnecessary flexion and rotation. Can you exercise standing holding onto anything stable for support? If so you may be able to modify the standing exercises for osteoporosis. You could also look at Margaret Martin (Melioguide) and Brick House Bones.
Standing is a definite no-no even with support, although I can shift weight from foot to foot, and walking is no problem. I will check out the suggestions.
So much information to absorb. I’m only just getting used to living with OT. This post-menopause life is not much fun.