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.
7 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.
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.
AC
With the cat gone, nothing hauls me downstairs for breakfast, and I tend to forget my moring vitamins and meds too.
StephLove
I can say as someone who writes about supplements for a living, those are good vitamins to take for bone health.
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!
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!
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.