Mixing it Up
Earlier this year, I had a bone density scan, and was diagnosed with osteopenia. Not a shock, my grandmother broke her hip at 40, and I think I had osteopenia the first time I had a bone density scan almost 20 years ago. But now that I’m approaching 60, I’m finally getting a bit more serious about things I should have been doing for the last 20 – 30 years.
Mostly that means being consistent about strength training. Last November, I started doing Caroline Girvan trainings 5 days a week. I’ve chosen the 15 to 20 minute workouts, and mostly I used 5 lb hand weights, though I have increased to 10 lb weights more and more as I get stronger. My 2 days off have been Thursday and Saturday, for the simple reason that that’s what Girvan had for her Iron Series, pictured above, though I wasn’t doing the Iron Series videos (too long for my schedule). Recently I realized that my rest days were awkward with working, so I switched them to Monday and Thursday. On my days off from work (Friday – Sunday) I have taken to longer videos, 30 minutes, usually the Iron Series. I recently watched a video on YouTube about building strength after menopause, and they said to do heavier weights, fewer reps. You should struggle a bit, it should be hard, but of course it has to be within reason, you have to be able to keep good form so you don’t injure yourself. Girvan said in a video once, about push-ups, if you can do 1 push-up on your toes, that is better than doing 10 on your knees. Same concept, I think. So I’m trying to lean in to that philosophy.
I still do my yoga every day, and I still walk every day. For my yoga, I am still doing Yoga with Adriene on YouTube, and I pretty much follow her monthly calendar. Exceptions are that I will switch a shorter video for a longer one if it helps my schedule – like on my rest days from strength, I will do a longer yoga video, etc.
Regarding supplements. I’ve always been of the ‘get your nutrition from your food’ type person. I would buy supplements sometimes, but generally wouldn’t bother taking them (genius, right?). My friend Janet, who is about a year and a half older than me, told me she reversed her osteopenia with vitamin D + vitamin K supplements. Her Pilates likely helped too. Then I heard a story on NPR about how post-menopausal women can increase their muscle and bone health by using creatine supplements when working out. So I added vitamin D + vitamin K and creatine to my regimen, as well as collagen. The problem, as always with me, is that I forget to take them more days than I remember. I’m trying.
Also in the picture, milk thistle, which is good for your liver health, because the medication I take for my rheumatoid arthritis can be bad for your liver if taken long term (I’ve been on it for 10 years, no problems). Probiotics, same reason – I take Minocycline for my RA. Probiotics help keep me from having problems with yeast and so on. Glucosamine and Omega 3 because I’m old and have decided that I need these things. Again, taking them is the issue. The smoothie stuff is because I took this picture for my ‘week of breakfasts’ post a bit ago.
36 Comments
Lisa’s Yarns
I have my bone density scan on Monday! I need an earlier one because of RA and all my prednisone use. I had one in 2013 when I was dx’d with RA. I am hoping for a good report.
Your schedule sounds great. I need to do more strength. My flares are making this harder as I always get them in my hands but I should do more lower body stuff when that happens and can just skip holding any weights.
I get real pissy about the fact that we have to do alllll these things to stay healthy while Phil can just go about his normal life and not take supplement and not deal with hair loss and poor sleep and hot flushes, etc!! I remind him of his gender privilege quite often these days. Ha.
J
I get pissy too, it’s not fair. Ted at least has the grace to have health issues of his own.
Jenny
I was also diagnosed with osteopororsis a few years ago! I started lifting heavier weights AND started taking a supplement called Osteo Vegan. I don’t know why it’s called that- if it’s formulated especially for vegans, or all the ingredients are vegan??? Anyway my doctor recommended it. It has pretty much all the vitamins and minerals you need for bone health (the only thing is, I also have to take an additional Vitamin D because the amount in the Osteo Vegan isn’t enough for me). Anyway at my last scan, my osteoporosis was reversed! I just had a little osteopenia, and my doctor said if I continued on that track I wouldn’t even have that next time. So- it can be done. If you’re interested in seeing that supplement, I can send you the info.
J
YAY! I thought you could not reverse osteoporosis, only osteopenia, so I am THRILLED to learn that you did this! You give me hope.
AC
With the cat gone, nothing hauls me downstairs for breakfast, and I tend to forget my moring vitamins and meds too.
J
Seems like we could just take them at another meal, right? But I am such a creature of habit. Gotta make this a habit I guess.
StephLove
I can say as someone who writes about supplements for a living, those are good vitamins to take for bone health.
J
Thank you for that encouragement!
nance
It’s dizzying, isn’t it, just trying to stay healthy? And then you hear/read about how “supplements just give you expensive urine” and you second-guess everything you’re doing. Sigh. It’s a good thing I have faith in my doctor(s) and a brain of my own.
Commenters you trust here are providing encouraging testimonials with results. So helpful!
J
I find the comments helpful too Nance, and encouraging. Who wants to just spend money and then flush it away? No one.
NGS
I take a lot of supplements and I just pair them with breakfast because there is never a day when I skip breakfast. I wish I had better advice! You can do it!
J
Thanks Engie!
Nicole MacPherson
It’s so funny you mention this, I JUST started on creatine yesterday. My husband and sons have long been proponents, but I have never wanted to try it. Well, I had blood work done and guess what, my creatine levels are on the very low side of normal. So I am taking it now and I will see if I have any improvement in strength. I am very conscious about keeping mobile as I age, and also about my bone density. I am a supplements girl, maybe it just makes me have more expensive pee, but maybe not. I’m willing to take a chance. I take Vit D (this time of year I take 2000 IU), a multivitamin/ mineral, BCAA, Nutrafol, and now creatine. Welp. We’ll see what happens.
J
Interesting about the creatine. I hadn’t thought to check my numbers on that, though I am tested for it. My number was 0.7, which is in the normal range but kind of low. I hope the creatine supplements help both of us!
Coco
I’m also super bad of remembering to take supplement with the exception of AG1. Now I’ve moved them outside the cabinet to remind myself.
Kudos for 5 days strength training!
J
Nice job on finding a way to remind yourself! I’m working on it.
Allison McCaskill
I admire this methodical approach. I have started Caroline Girvan’s Dead Bug workout (I think on Jenny’s recommendation?) and it’s amazing, I am definitely going to check out this other stuff. I also follow Yoga with Adriene’s 30 day programs. I used to do weights a lot, and then Covid kind of cancelled that. I just took my mom’s weights and started with those again.
I always have the ‘vitamins just generate expensive pee’ refrain running through my head, but considering how badly menopause has been studied it’s maybe likely that was just some dismissive male doctor. The biggest blocker for me is that I take a lot of pills already, and it feels like a pill too far, but I think I’m going to have to get over that.
J
That’s the thing, right? Menopause is such a game changer. So the expensive pee comment used to disuade me from getting serious (never dissuaded me from spending the money though, which is even worse…having the supplements in my cupboard and then just letting them expire is DUMB.), but I’m thinking differently now.
Sarah
The menopause doc I follow is ALL ABOUT the creatine. My mom takes Boniva and has for years, but I hope to avoid– we’ll see…
J
Nice to hear that the doc is all about creatine. Let’s hope it helps!
ernie
Ugh, sorry about the bone density results. I had a bone density test over the summer, and all seems fine as of now. I am in the same boat as far as forgetting to take my vitamins. I used to be so ‘on’ and now, I foget more often than I remember. It’s annoying. I have a pill organizer on my island and it’s right where I do all of my to do list making and calendar notations, etc. I’ve told myself I need to start taking them when I drink my protein shake, because I never skip that. I stopped taking my anti inflamatory in June. I wanted to see how I’d do without it. Um, not great, but not horrible. Part of my reason for stopping it was because of the liver side effects. I’ll probably end up back on it, because my fingers hurt and that gets in the way of daily life, esp the babysitting.
J
I’m glad that your bone density results are good. And ugh on the liver stuff with anti-inflammatory drugs. Have you tried Milk Thistle?
Tobia | craftaliciousme
I am with you on the “just eat healthy foods” front but apparently its not enough. I someher read that your food is geminated the way that it has less and less vitamins so even if we eat all the healthy things it is not enough. I try to rememebr that and not feel too guilty about supplements.
I have never done a bone density scan. At which age is it recommended?
J
Because osteoporosis runs in my family, I had my first bone scans done in my 30s I think. But I haven’t had them often. I guess I would ask your doctor, probably your OB/Gyn would be the best one to ask.
Yeah, I’ve thought about the way we grow our food and how that affects the nutrition as well. I’m glad that there are supplements available, I guess.
DB Stewart
Impressive. I have kettlebells for strength-training, but the only exercise I love is walking…wishing that was enough for us people nearing 60, but it isn’t, so thanks for the reminder.
J
Sigh. Weights are SO BORING to me.
Margaret
I don’t worry about ostopenia much but osteoporosis is another story. I do calcium supplements and weight bearing activities. I used to run but now I walk, mostly every day. Last time I had a bone density test, it was good or at least decent. Some ostopenia–which I would expect for someone 19 years menopausal. Like you, I forget to take supplements although I do remember my blood pressure med and my multiple vitamin. It looks like you’re doing a lot and I admire that!
J
Yes, taking a walk for weight bearing exercise has always been big on my list! I’m not sure whether at my age I can expect to reverse it, but I’m going to try!
Gina
I join you in the struggle! It is real! I am so very terrible at taking supplements. Which is weird, because I am very, very good about taking medications. But when it comes to vitamins and all that, I tend to buy them, use them for a bit, and then forget they are there. Which is not a great cycle.
For a good year I was doing my own dumbbell workout and it was going really well. But then stuff happened and I haven’t picked them up since. I really need to. I just put on some really great music and I find that helps a lot. It’s gotta be a little on the fast side, and usually electronic, but not always.
J
I’ve heard about how people lose muscle mass really quickly, especially women after menopause, so I am trying to be really consistent. UGH, and bah. I’m also trying to get better about taking my supplements, which is hard to remember. I have a pill caddy, but that doesn’t seem to help. What helps is having the pills out and on the table, but if I do it too early they become wallpaper and I ignore them. I think if I could take them without food it would be a lot easier, but they make me sick if I do that.
Tierney
These supplements sound like an excellent addition. I also think it’s awesome that you keep up on mobility with yoga in addition to the strength training. Go you!
J
Thank you! I’m trying to be more consistent about all of it.
Melissa
You know what they say—the best time to start was 20 years ago, and the next best time is today, so yay for you. I have never had a bone density test; it’s not a routine test here unless the doctor suspects some issues. I do heavy weights twice a week (once in a 4:1 personal training class) and once in the gym by myself. I also do jumping. I use an app, (Osteo-Gains) and it’s pretty easy, 5 minutes four times a week. It’s called osteo-gains and is a structured program based on the latest research. Although I run, the forces are only in one direction, and bones build up better with forces from all directions. I probably wouldn’t need it if I still played tennis, but I struggle to fit that in with a full running load. I wouldn’t mind, once I’m back to full fitness, taking a term each year where I have a lighter running schedule and do a cardio-tennis session a week. I’m off dairy now, so I’m taking a calcium and vitamin D supplement. I also have a supplement formulated especially for migraines, and I take creatine. Although the creatine is theo ne I’m struggling to take regularly.
J
20 years ago is right. Sigh. I mean, I’ve started programs over and over again, but consistency has been the issue for everything except walking. I’m good at that. I like your osteo-gains, that sounds really smart. Not sure I can do that with my RA since I need to stay low impact. But it sounds like a great idea.
Angela
I also have several meds and supplements that I sometimes struggle to remember to take. One thing that has helped me is buying a small, beautiful dish that lives on my placemat (mine is a mother of pearl ring dish). I put the pills I need to take in it every morning while my tea is brewing, and then I can see whether I’ve taken them or not more obviously! I also know some people who put them out the night before, but with my dad, the dog, etc., that’s a bit dicey for me.
J
I like that you bought a beautiful dish for your pills! I have recently set out a plain (not beautiful) dish for my pills, and having that there helps remind me some. Hopefully it will work long term.