I had to ask for a bone scan

I went through my 40’s losing bone faster than other women my age. I didn’t know I was at risk, and it was slowly happening behind the scenes.

I had to ask for a bone scan.

I had to ask for bloodwork.

I was only lucky that lifting weights was a part of my routine. So, November 2023 I had my first scan. Borderline Osteoporosis in my low spine, and low bone mass where it is measured at my femoral head.

But why should we care so much about bone? One of the leading causes of death as we age, is falling. With a fall comes broken bones, often leading to hospitalization, sometimes surgery. With the risk of infection, the loss of muscle mass and movement, it can be a long road back. A DEXA scan is an easy scan you can ask your doctor about, to establish a baseline and assess your risk, male or female!

Well you know me, I like a challenge. I made a plan for myself, and promised I would increase not only my bone mass, but my bone QUALITY (Bone mass alone is not the only measure, your bone can still be fragile if it does not have quality structure!)

🦴 I added a lot more single leg jump training and plyometrics into my routine. And not only single leg, but LATERAL jumps to hit my bones and tissues at different angles, not just straight up and down! (This is partly why running itself will not increase bone density). Don’t forget the upper body! TAKEAWAY? Incorporate jumping and plyometrics into your day! Even low level skipping or small jumps throughout the day, it doesn’t need to be a lot! Make sure you start where you are at, and build up to jumping slowly.

🦴 I increased the intensity and volume of my strength training. I often pull back a lot in the summer with training, so I made sure to consistently lift heavy through the summer and increased volume in the fall. TAKEAWAY? LIFT HEAVY SHIT! Really, heavy resistance training, again this is individual based on where you are starting, is the best way to improve bone density!

🦴 I also kept up with more hiking and trail running than I normally do, as this is higher impact “uneven” ground exercise that I do not get on my bike or foil. TAKEAWAY? Try to get off the road and get into the woods for that uneven surface, or take up sports that have you moving laterally and changing direction like pickleball, tennis or field sports.

🦴 And yes, I added a really great calcium supplement to my diet, which also contains vitamin D and magnesium, as well as bumping up my Vitamin D supp. I already eat well but am dairy-free so don’t consume a lot of foods with added calcium. TAKEAWAY? Yes, eat more calcium, and it’s not all just dairy! Some great foods that pack a punch and are KALE, CANNED Sardines and Wild Salmon (because canned includes the BONES!), Chia seeds (and other seeds), and fortified foods, and of course VITAMIN D (which you need to absorb calcium and build bone!)

I still have a lot of work to do, but the effort I put into these results for the last year and a half are 100% worth it!! And hope to have similar results each year! 🙏 If you think your lifestyle does not affect your body composition, THINK AGAIN! Especially if you are in your 40’s or early 50’s and have not had a DEXA scan, get it done!