Six weeks ago today, I opened my healthcare portal to find my bone scan revealed I have severe Osteoporosis. As stated previously, I was shocked and angry. Shocked because I’ve been so physically active all my life and angry because I found out most of my friends in their late sixties were on scan two or three and had early intervention options.

At this point I believe it is imperative I provide a disclaimer:

I am NOT a healthcare professional. The information I am sharing in my blogs strictly reflects my personal efforts to improve MY bone density health. The exercises and routines I describe are meant ONLY to provide an insight into my personal journey.

YOU SHOULD CONSULT YOUR HEALTHCARE PROVIDER BEFORE MAKING ANY CHANGES TO YOUR DIET OR EMBARKING ON ANY EXERCISE ROUTINES.

After two full days of research following my scan results, I began formulating a full-scale diet and exercise routine focusing on bone health. My exercise routine for the past 30 years focused on cardiovascular health due to my mother’s history of heart related issues. My walking routine was great but lacking vital exercises for my bone health after menopause.

Revelation One: (all of these were for me anyway)

Our bones are typically at their peak density at around age 30. After about the age of 30, depending upon multiple lifestyle factors, bone loss can slowly begin and can accelerate greatly after menopause due in part to the loss of estrogen.

Revelation Two:

Walking 3-4 miles a day and staying active playing golf, etc. isn’t enough to prevent bone loss in postmenopausal women—at least not for me. Consistent weight bearing exercise along with walking and other activities is essential to rebuilding and maintaining bone density. More on this later.

Revelation Three:

Diet. As someone who must watch my carb intake due to my A1c level being a little high since menopause, and as someone who doesn’t care much about meat or dairy; my diet has consisted of primarily vegetables, grains and a minimum amount of meat protein for many years.

Revelation Four:

Our skeletal bones do not become dormant structures after we reach full maturity in stature. On the contrary, our bones are living tissues which are constantly breaking down and rebuilding. The process is referred to as remodeling.

For our bones to remain healthy and/or to reverse bone loss, we need to incorporate a meal plan which includes animal and/or plant proteins, healthy fats, and carbohydrates in the form of vitamin and nutrient rich vegetables and fruits.

Ciao for now!