“So, we have the results of your Dexa scan and ooh, you have Osteopenia”
I thought, ‘WHAT THE SHITTING HELL?!’
I said, “Oh!”
My GP went on to reassure me that it’s quite normal for post-menopausal women like me..
Rewind a few weeks to a conversation with a GP where I mentioned that I was creaking and cracking like an old barn door. This conversation concluded in me being sent for a Dexa scan to measure the density of my bones. The result being that I have Osteopenia.
Osteopenia is the technical name for thinning bones and it’s the stage before Osteoporosis. Not to be confused with the film Quadrophenia, as can sometimes happen with the menopausal brain, eh ladies?
Brrrring on the mobilty scooter!
Ok, it’s a bit shit. I’m only 46. However, there are far worse things in life to deal with AND the condition can be slowed down by exercise and taking calcium supplements – only one of the complications they don’t tell you about with Osteopenia is that you run the risk of choking to death on a calcium tablet because they are the size of Wales!
So I went to see a dietician who advised me to start doing weight bearing exercise like yoga to protect my bones. I already do the school run and walk the dog most days so walking isn’t a problem. I bought a yoga DVD (for the over 50s) and a mat.
The yoga DVD is aimed at menopausal ladies like moiself and has routines targeting Osteoporosis, Osteoarthritis and strength building in general to support knackered bones. There is even a routine called ‘Gentle Yoga on a Chair’. So you can basically work out while sitting on your arse!
WIN and WIN!
The DVD itself is relaxing to watch. It’s set outside on a lush green lawn with the Glacier National Park in the background and a beautiful water feature. Of course, you have the sound of running water all the way through which makes having a pre-workout wee ABSOLUTELY ESSENTIAL, unless you want to test your pelvic floor?
So the location is beautiful and instructor Barbara Benagh’s voice is calming. She’s also bendy as fook but she’s a yoga instructor so she’s meant to be. I mean, she’s bend down – straight legged – hands flat on the floor – bendy whereas I can only reach my knees but I can only improve from here, right?
When it comes to workout gear I opted for old leggings and my Breakfast Club tee shirt. I have some bingo-wing-age going on with my arms so much so that waving has become a health hazard so vest tops are out for the time being.
I did a few workouts in the living room then one day I decided to work out in the sun-room, sounds posh doesn’t it?
The sun-room (which overlooks the yard) is a small space but I can just about stretch my arms out without doing myself an injury. So, I’d set myself up and shoved the dog outside so I wouldn’t be disturbed..
I’d just got into the pose where you balance on one leg with arms outstretched (forget the technical term) when I caught sight of the lurcher in squatting position in the yard. Now, you have to hold the pose for a minute (closing eyes NOT an option if you want to stay upright) so I saw the entire performance of her dropping her load then doing the ski run across the hard flagstones to deal with her ‘cling on’s’.
OM. MY. GOD.
See what I did there?
Pretty much sums me up. Barbara gets tranquil sunlit mountain backdrop to work out to. I get the lurcher having a shit!
The problems with doing yoga at home are distractions of daily life (such as dogs ‘avin a poo) and the motivation that is required to do it regularly. The best way for most people would be to find a group and I have done this in the past but any benefit I got from the yoga was lost due to the stress of being in a group. I don’t do groups, you see. I prefer to go lone wolf and fortunately for me I can motivate myself well enough especially when I have a goal and my goal is to slow down the bone thinning process.
Bone thinning is a natural part of the menopause but many women are unaware of it until they have a Dexa scan or break a bone. There is much that can be done to prevent this condition and having Osteopenia doesn’t mean you will go onto have Osteoporosis. Every post-menopausal woman will have some thinning of the bones. Taking Calcium supplements and doing weight bearing exercise will help to protect your bones. If you are post menopausal, you REALLY need to start addressing it now. My GP told me that all post menopausal women should be taking a calcium supplement as we need around 1200 mgs a day along with Vit D3 which helps with absorption.
One thing about calcium supplements is that GPs prescribe them in carbonate form basically because it’s the cheapest. A lot of people (me included) have issues with constipation when taking it in that form so citrate is the better option.
Don’t take supplements without discussing it with your GP, especially if you take medication as some supplements can interact with certain drugs.
Finally, the BEST thing for bone health is sunshine. Lack of sunlight causes Vitamin D deficiency which affects the bones and the body’s ability to absorb calcium. Menopausal women generally need 800-1,000 IU daily and you can get that through a mixture of sunlight, diet and supplements. Get your calcium and Vit D levels checked about every six months via a blood test and you’ll know if you’ve got the balance right.
The effort you put in now will pay off in years to come keeping you active for longer and off that mobility scooter!