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Writer's pictureBridget Belden

Bone and Joint Health: How to Prevent and Manage Osteoporosis

Updated: 3 days ago


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Osteoporosis. The dreaded thing (that I’d always thought was for ‘old’ people like grandmas) has come for me. Two years ago, I was diagnosed with osteopenia, which is the precursor to osteoporosis. 


At first, I took the news in stride – I assumed everything was normal, despite my physician's recommendation to drink more milk (gross) and take calcium and vitamin D. 


When I decided to do my own research and started diving into the Menopause universe though, I started learning some eyebrow-raising things:


  • Estimates show that 50% of women over 50, and 20% of men over 50, will break a bone due to osteoporosis.

  • According to a 2019 study in Acta Orthopaedica, the one-year mortality after a hip fracture is 21% for those whose fracture is surgically repaired. If the fracture is not repaired, the one-year mortality is about 70%.’ (Dr. Mary Clare Haver)


Then, a few months ago, my 56-year-old sister Shannon tripped over the dog and broke her wrist, requiring the surgical insertion of a metal plate. When she first told me about it, I asked if she’d had a bone scan done.


She hadn’t.


It turns out the doctor asked her the same question and then ordered her a DEXA scan. She was devastated when she received the results; they showed a 26% chance of fracture in her lower back due to osteoporosis.


She went through a range of emotions – fear, worry, feeling old, and a lot of regret that she hadn’t done it sooner.


 

Monday Mindshift

It’s the 1° shift that makes the biggest difference over time.


I listened and then I said, “The good news is that now you know. They have been doing studies showing a number of interventions that can help slow or even reverse the effects of the disease.”


Then we talked about all the things I had learned and had started incorporating into my routines for better bone and joint health:


  • Wearing a weighted vest on my daily walks (which she had started as well).

  • Increasing weight-bearing exercise (turns out dancing counts!).

  • Increasing my Vitamin D.

  • Taking collagen daily.

  • Increasing calcium-rich foods – which are found to be more effective than supplements.


There are things like vibration plates that you can stand on and mini trampolines that have also been shown to help. I’ve also found a gym called Osteostrong that is dedicated to improving your bones! Although I can’t attest to its efficacy, it might be worth checking out if you are so inclined. 💪


All this is to say that brittle bones can create all kinds of issues as we age. However, they are also finding new ways to prevent and improve osteopenia and osteoporosis.


It’s worth getting educated about bone and joint health – I have found Dr. Mary Claire Haver to be a fantastic resource!


Note: some doctors are still not recommending Dexa scans for women under 65. At that point, there is little you can do to combat it so I highly recommend getting one done sooner rather than later.


I am not a Dr. (nor do I play one on TV). Please check with your Dr. before you begin any new treatments or exercise routines.


Bone and joint health is a vital part of aging well and staying active. Take steps today to strengthen your bones and improve your quality of life.

Bridget



 

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