No bones about it

(ha! See what I did there? No? Read on, you'll get why that's funny!)

You've all heard about osteoporosis.  Like almost all ailments of the human body, one does not plop down into full-blown (insert ailment here).  Osteoporosis is the same; demineralization is a process.  Except in extremely rare incidences (many of which are medicine-induced and the ailment treated by the medicine outweighs the risk of hastening the speed of osteoporosis), the tumble into demineralized-to-the-point-of-concern is a slow one.  And along the way, there are decision point and actions you can take that will slow the tumble even more, or even halt the process.  Point being, osteopenia is what you are labeled with in the fuzzy area before you hit full-blown osteoporosis.  

Demineralization of your bones can be measured most accurately by a bone density tests, most often called DEXA.  Most often, these exams are offered in the same women's centers that offer mammograms.  The scan is completely painless and allows you to keep your clothes on (yay, no paper gowns!); you lie on the measuring "bed" and the scan looks at your bone mineralization in a number of locations (mine was of the spine, hip and the femoral neck; only one of the locations showed osteopenia).  It takes less than 15 minutes, and you're on your way.  

There are, of course, certain risk factors: being over the age of 50, having multiple pregancies, having a thinner frame, smoking or using tobacco products, drinking 2+ alcoholic drinks regularly, and certain conditions like eating disorders or malnutrition, hormonal imbalances, kidney disease and vitamin D deficiency, among others.  Some medications also put you at risk.  I didn't have all of those factors, but I have another biggie: lactose intolerant for most of my life so my dairy intake is minimal.  So.  

Receiving a diagnosis of osteopenia means some of your bones are demineralized, meaning they are more porous, and weaker, and there is a greater risk of bone fractures.  

Wait, what?!  Yes, bone fractures.  As soon as I read the report, I was immediately afraid of falling.  I am many things but a patient and good patient is NOT one of them.  

Osteopenia isn't a death sentence by any stretch.  It is a warning flag that without action, without your taking steps to REmineralize your bones, you are at greater risk of fracture, especially if the demineralization continues and you land squarely in osteoporosis-land.

As is the way in today's world, I immediately googled what I could do to remineralize my bones, and NOT end up flat on my back with a broken hip.  Exercise, Google said.  Weight-bearing exercise.  Hormone replacement therapy.  Vitamin D and Calcium supplements.  Eat a balanced diet.  Check, check, check, and check.  What more could I possibly do?

Here's the thing, though: was I always making the best food choices?  No.  Given the option of having that small scoop of yogurt each morning and doing without, I would do without.  I had the calcium chews and not high-powered calcium with magnesium, and I only took that once a day.  I 100% did weight bearing exercise, but did I push myself with the weight training?  No.  Did I opt for swimming (a great cardio work out but completely non-weight bearing) any chance I had?  Yes. 

And who is to say: would it be much worse if I didn’t exercise and hop around every day?  Would it be better if I hadn’t had 3 kids?  Would it be better if I weren’t lactose intolerant? Maybe.  But I can't change what was; I can only focus on what is now and what will be. There are things I can't change (frame size, having had 3 pregnancies, being lactose intolerant) but I can certainly change the calcium I take, and I can do more weight training.  I don't smoke, I don't drink a lot ... I have HRT, take calcium, vitamin D and magnesium.  

And:  Educate others!

Talk to your care provider about a referral for your bone density test.  See where you stand.  And then if you're at risk, take the simple steps to minimize your risk.  I don't want anything to happen to you or to your bones.  

(And now you get the bones joke, right? C'mon, that's funny, right?)