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Osteopenia and diet/exercise

31 REPLIES 31
Community Champion

Re: Osteopenia and diet/exercise

Thank you Evie.  Don't overdo it!

Take care, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

Thanks so much Chick, really appreciate you sending those links. No excuse now not to start...... 😆

Evie xx

Community Champion

Re: Osteopenia and diet/exercise

Hello Evie, 

I didn't post any links for the dumbbell exercises. I printed the fitnessbliss.com ones - link below plus link for specific routine for women.  Busy at the mo so not too much time for this to become a regular routine!! 😎 

 

https://fitose.com/beginner-dumbbell-exercise-workout-routine-women/

https://www.workout-routine.com/dumbbells/beginners/index.html

Regards, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

😂 Chick 🐣, love the emojis! Now am I imagining it or did you post a link to some specific weight exercises? I know you posted a link to exercises for healthy bones, but now I’m wondering what to do with my weights 🤣. Any excuse to delay starting.... I could google, but thought I’d ask.

Thanks as always, Evie xx

Community Champion

Re: Osteopenia and diet/exercise

Hello Evie, 

Here's a 🤾‍♀️for the 🏋️ as requested ☺.

Take care, 

Chick 🐥 x

Community Champion

Re: Osteopenia and diet/exercise

Hello Sarah, 

Glad you are feeling so positive and energetic. Body Attack! Wow! 😲 what next Body Pump, Body Combat? I use to love the Body Balance classes - more my pace!!

Take care, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

Hi Sarah

Really pleased to read your post - and also to see how much more upbeat and happy you sound compared to your first post on here 😊. Reassuring news from your consultant and some good exercise classes - good for body and mind. I take Adcal vitamin D/calcium tablets every day to help - are those the ones you have been given? Thanks for updating us and all the best for the Dexa results, I am sure the consultant wouldn’t have said what he did if he had any concerns.

Hmm, I got out the weights but haven’t yet done anything with them....🙈. Think I need another kick from you and Chick! 😆

Evie xx

Member

Re: Osteopenia and diet/exercise

🤣 🤣🤣 that’s made me laugh so much, swaying butt cheeks!!! 

I think we’re a fantastic advert for exercise Smiley Happy)) 

my class was brilliant Smiley Happy I even went to body attack yesterday and other than nearly wetting myself (sooooo much jumping!) it was brilliant very very hard and was probably a good beat behind the rest of the class but I had fun and it just makes me giggle more! Smiley Happy

I had my appt Friday with the consultant, was a bit odd he was helpful enough but didn’t have my dexa results🤦🏼‍♀️ He said he wasn’t too worried (after feeling my bone and making me wiggle about- queue more giggles!) I’ve got to have some blood tests and he’ll check the dexa but he thinks diet and exercise is enough at the moment Smiley Happy I was so relived! So I’m trying to eat better do the right exercise and perhaps get some calcium and vitamin d supplements because it can’t do any harm! 

Xx

Community Champion

Re: Osteopenia and diet/exercise

Hello Lainey, 

Hope all is going really well for you (and "Katy" and "Keira").  

Best Wishes, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

Hi Chick

I havnt posted for a while but your but cheeks swaying in the wind had me spluttering tea and howling with laughter!

Also know what you mean about visible thongs-same at my gym and the male instructors look most uncomfortable some times lol!

Best Wishes and keep the funnies coming

Looney Lainey

 

 

 

 

Community Champion

Re: Osteopenia and diet/exercise

Hello ladies, 

Well what a wonderful advert we are for activity encouragement, and to find something that is individually suitable and enjoyable. 

 

Evie - that's brill about the running - bet you feel great afterwards.

Sarah - hope you enjoyed your first class - what was it? Oh no - not anything to do with 🐐 and 🧘‍♂️ - well you did say it was a posh gym.

I have given up caring about perceived "glam" people. I look around and see people in close to skin leggings and crop tops and it makes me feel hot 🔥 (sweaty 🔥 not sexy 🔥) . They look great and each to their own etc but I will stick with my looser trackie bottoms and breathable loose t-shirt.  I was on the shoulder press the other day, keeping my head up looking straight ahead as you do to be faced with  jiggling  butt cheeks on the treadmill. I would not mind but you could see it all through the tights, thong included. I closed my eyes and dreamed about running up hills with my butt cheeks swaying in the wind behind me.

Keep on moving.... 🏃 🚶 🏊 🏋️, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

Hi Sarah

How was your “posh” exercise class this morning? 😆 Joking apart, I think it's great to treat yourself to a nice gym, especially when the price is almost the same. It just makes it more appealing to go. And you just have to ignore the glam people - but I know exactly what you mean. I go and wish that I had worn something better than my washed out old t-shirt 🙈🤣.

Yes, I was on a real high yesterday from my run - I’ve had a mental block about the “hills” for so long, but I swear it was down to chatting with you both on here that gave me the kick to do it. I’ll try again tomorrow or Friday if I get the chance, need to prove to myself it wasn’t a one off!

Evie xx

Member

Re: Osteopenia and diet/exercise

It sounds like the perfect way to do weights to me, with a power nap Smiley Happy

 

Evie well done on your run Smiley Happy i bet your buzzing Smiley Happy 

 

chick1 I think anyone doing press up is a bloody achievement! I’m very jealous, I can only do them on my knees 🤦🏼‍♀️!

 

well I broke out the weights and it was ok! Ive moved gym this week too!! There’s a posh one near me that had an offer on and was £2 a month more expensive than my old (far from posh) gym so I thought I’d treat myself! Only thing is it it’s full of beautiful glam people .... which I am not 😬 so I’m putting on my big girl pants and bracing my first class there this morning!!  

 

Member

Re: Osteopenia and diet/exercise

Hi Chick - I am going to give you full credit for the encouragement I needed to get up the "mountains" on my run. For the first time today I actually ran the whole of my circuit, including the hills! So thank you for that. Not yet got the weights out but one thing at a time (I'm on the computer and can't find how to insert emojis so please imagine them!). I'm really impressed that you can do press ups - go girl! Love the image of you napping midway through your routine on the bed.

Evie xx

Community Champion

Re: Osteopenia and diet/exercise

Hello Evie and Sarah, 

 

I have no excuse as the dumbbells are sitting in the hallway! Not sure what I will use as a bench to do my fancy routine on! Perhaps the bed and then I can take a quick nap midway 😴.  Mind you, it is good using the resistance machines at the gym. I can manage to do a few full press ups again 💪 which isn't bad for my age and circumstances.

Keep on running Evie.... hills seem like mountains.... 😊 That's what I say, trouble is I'm juat walking slowly up them..... 😊 

Take care, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

Hi Sarah and Chick

I think it’s time we all “nagged” each other to start the weights.....as I too haven’t even got mine out of the cupboard 🙈.

Sarah - glad you have an appointment date now and great news on getting out for your run. I was impressed with “no more than 10k”.....😴.I have yet to hit that target, I seem to have a mental block after a certain length of time and do a short walk before running again. I blame it on the hills, it seems flat when I drive but even the slightest incline becomes a mountain when running! Do let us know how your appointment goes next week, hope you feel better armed/prepared for what to ask now.

Evie xx

Member

Re: Osteopenia and diet/exercise

Haha I’m not going to lie the weights are yet to be dusted of and used!! 🤦🏼‍♀️

Thats my aim this week Smiley Happy ..... I just have to remember!

Community Champion

Re: Osteopenia and diet/exercise

Hello Sarah, 

Glad to hear your appointment came through for the 14th. That's brill you went running - how I envy your ability.   I hope you use the weights quicker than I have used the dumbbells!! I keep meaning to try a new routine............😎

All the very best to you, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

Evening ladies,

Evie-s, you haven’t hijacked the thread, it’s really helpful to speak with other people and hear their experiences, thank you for sharing!

 

Chick 1 do make sure you take some photos for us if you do yoga with goats! 🤣I don’t think your exercise routine is bland at all especially after all we’ve been through!

 

I think I may follow both your leads ladies and dig out the weights at the bottom of the wardrobe I never use!

 

Also, my appt came through for the 14th June so hoping to find out What’s next if anything and hopefully get some reassurance.   I’ve been doing lots of reading and feel more confident about what exercise I can/can’t do now which is good Smiley Happy I even went for a run last night, I was so nervous about falling over but enjoyed it in the end.   I’ve decided to maybe stick to no more than 10k once a week and mix it up with Pilates/yoga or some weigh related exercise and see how that goes Smiley Happy

Xx

Member

Re: Osteopenia and diet/exercise

Thanks Chick - you and the links you/Sarah sent reminded me that I need to do some weights exercise too. I have some at home, hidden away somewhere. I think you are right - there is so much conflicting information out there about lymphoedema risk that you just have to decide what is right for you. As you say, any of us could get it whatever we do. Maybe I will try tennis again, I have seen some advice saying that it is a good thing to do and now that the weather is better why not 😀. Although yoga with goats sounds far more exciting 🤣🤣 - need to google that and find venues!!

Have a good weekend everyone.

Evie xx

 

Community Champion

Re: Osteopenia and diet/exercise

Hello Evie, 

I don't blame you for feeling nervous if changing from Tamox when you are managing it well.  Why are they suggesting a change? I suppose you need to weigh up all the pros and cons and what is best for you. 

 

Finding the Anasty (yes I do mean Anastrazole), not too bad at the mo.  Worst thing I have experienced is excruciating cramping at times, mainly in feet and legs but it can happen anywhere in my body. I think it may have also contributed to raised cholesterol level but not fretting too much about that as my HDL (good stuff) is high and Triglycerides are healthy level. How it has affected bone density is more of a concern but not too much yet! 

 

It is a shame if you have had to give up tennis if you enjoyed it, due to possible risk of lymphadema.  Whether SNB or full clearance, we are all at future risk of this to varying degrees.  It could happen anyway.  Someone told me not to do weights/use resistance machines etc due to risk and next minute someone is telling me there is no increased risk.  I decided continuing with  such activities were better for me than stopping.

 

Before BC, I swam at least twice a week doing 0.5 to 2km per session (brilliant 50m lane pool nearby), weights, resistance and cardio machines at the gym, badminton, various classes but in particular Body Balance and Yoga sessions.  Also would walk tons and all activities were done from want/good feeling not because I felt I should. 

 

Anyway, for the time being, I am happy that I can at least walk without too much pain now even if it is at half previous speed and with stick! Also back at the gym using the resistance machines and  cycle, and trying to build up bit by bit with the swimming.  I hace been given 2 complete sets of dumbells so I am also going to try out a beginners routine I found on the net.  So my current activity list is a little bland. Maybe you can try sonething a bit more left field like Yoga with Goats! 

 

Best Wishes to you and all, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

Hi Sarah

Thanks also to you for posting the link to the osteoporosis society, that's really useful too.

I do hope your appointment comes through soon. I'd be really interested to hear from you once you have had your appointment if you are happy to come back on and share what you find out. And of course happy to chat before the appointment and help you get your list of questions together.

Hugs, Evie xx

Member

Re: Osteopenia and diet/exercise

Hi Chick

Thanks for your kind message. What activities are you getting back into? I used to play a lot of tennis, but I haven't really been able to since BC - mixed advice as to whether it's a good idea after node clearance. I'm running and also looking for other ideas so interested what you are trying. And maybe you've had different advice about certain exercises.

How are you getting on with Anasty (assume Anastrozole or however it is spelled!)? I'm on Tamoxifen but my consultant is thinking of changing it to one of the aramatose inhibitors at some point. I'm getting on fine with Tamoxifen so nervous about changing.

Sorry Sarah - I have hijacked your thread! I'll reply to your message separately.

Best wishes to you too Chick.

Evie xx

Community Champion

Re: Osteopenia and diet/exercise

Hello Evie, 

Totally agree with you, weight bearing and muscle strengthening exercises good for bones.  It's just one bleeding thing after another to think about with BC isn't it? 

 

I have just been trying to return to regular activity yet again. Fingers crossed (as something crappy usually happens when I am on the verge of making progress) but I know I will not be able to do all pre cancer activities or do them to the level I did before. Never mind, just got to try and get on with the here and now.  I will ask for another Dexa in the Autumn as it will be around the 2 year mark since the first one.  It will be interesting to see the results of the competing effects of Anasty and Zometa.

Best Wishes to you Evie, 

Chick 🐥 x

Member

Re: Osteopenia and diet/exercise

Thank you got the link chick def worth a read, I also found some guidance tonight from the royal osteoporosis society, I’ve put a link below and the name of the leafet/pdf, it’s really helpful and there’s also a number you can call for advice.

 

https://theros.org.uk - about exercise for osteoporosis and bone health.

 

im hoping my appt comes through soon but in the meantime am writing all my questions down Smiley Happy 

 

im feeling so much more positive now ladies, thank you so much Smiley Happy xx 

 

 

Member

Re: Osteopenia and diet/exercise

Hi Chick

Thanks for posting that link to the NHS site for exercise - that’s really useful. I hadn’t really thought it through fully, and considered the risk of fractures once someone is at risk of fractures. It’s good there are so many of us to share knowledge.

So I’d agree with your advice to Sarah to check with her consultant, but assuming it is mild then according to my consultant and NHS website impact exercise helps with bone density. I’m sure I saw that on Trust me I’m a Doctor on TV, or one of those health shows.

Evie xx

Community Champion

Re: Osteopenia and diet/exercise

Hello Sarah, As they have not indicated what the specific issue is regarding your Dexa results, it may be wise to contact the Consuktant/GP/BCN for further info about the scan and advice regarding intensity and types of exercise, especially as you are pre-menopausal (I assume as you are having Zoladex injections). I have attached a NHS link regarding exercise for strong bones and other useful info. . Apols if it is one you have come across already. https://www.nhs.uk/live-well/exercise/exercises-for-strong-bones/ By the way, your concerns are not silly in my opinion, and I totally get why you would be upset. I was upset to be told I was oesteopenic after my dexa. Just what you need to hear when you have started taking Anastrazole everyday. Made it a bit of a no brainer in accepting the bishphosphonate infusion every 6 months for 3 years though! All the best to you, Chick 🐥 x
Member

Re: Osteopenia and diet/exercise

Thank you so much for all the reply’s it really is so reassuring to hear.   I think I was just think worse case scenario! 

I’m so pleased to hear running is good Smiley Happy)) I wouldn’t have know about cycling though! At least I have an excuse to knock spin classes on the head Smiley Wink 

I’ve looked on the nhs websites but kid there somewhere I can look which will

tell me what I can can’t do re exercise? 

Have a lovely weekend x 

Member

Re: Osteopenia and diet/exercise

Hi Sar_ah - I also had a DEXA scan at the time of rads and just before starting Tamoxifen, and I too was told I have mild osteopenia, so a lower than expected bone density. I seem to think my consultant said that chemo can cause/add to this. He also told me that exercise is really good for bone density, impact exercise not cycling for example - so running is particularly good. I wasn’t a runner before treatment but have taken it up for that reason. I also take Adcal calcium and vit D tablets twice a day. I’m sure your consultant will reassure you when you see him/her.

 

BC just keeps giving doesn’t it, and it’s just draining - please don’t apologise, you are not at all silly for being upset. If your back allows, I would definitely keep up the exercise - good for physical and mental health.

 

Sending you my very best wishes and happy to chat more if I can help.

Evie xx

 

Member

Re: Osteopenia and diet/exercise

My dexa scan result was one of slight osteopenia too. I take adcal tablets twice a day as I am on anastrozole. I wouldnt give up on the exercise as it can only help bone density and there are many other benefits on including a positive effect on our mental wellbeing. I do believe if you dont use it you lose it! Good luck with everything.💖💖
Member

Re: Osteopenia and diet/exercise

Hi The whole of this journey just keeps throwing extra problems at us doesn't it? I have also been diagnosed with osteopenia which they think is linked to my taking Letrozole tablets. At first they just put me on calcium and Vit. D supplement. After 2 years I a second DEXA scan which showed my osteopenia was a bit worse. Last year I broke my wrist and they have now put me on bisphosphonate tablets. Osteopenia is mild osteoporosis with 2% or less bone density loss so it is not as dramatic as it sounds. I don't know how old you are (I'm 65) but some bone loss is normal for women post menopause. Hope this reassures you. I am sure your appointment with the specialist will reassure you further.
Member

Osteopenia and diet/exercise

Hi, Don’t know if anyone can help, feeling a bit lost! I finished rads in April which followed surgery and six rounds of FEC-T. Just before the rads started I had a DEXA scan and was told they would let me know if there was any concerns, 8 weeks later I saw the consultant and it turned out the results weren’t as expected. Since finishing rads I’ve also started on zoladex injections (I’ve had two so far) and exemastane. The consultant didn’t really give us talk much info by said he was very surprised and my bone density was much lower than average. He has referred me to see a specialist which will be in the next few weeks. While waiting to see the specialist I just wondered if anyone had any advice or wisdom they could share? I probably sound a bit silly with everything else that has happened but I was so upset. Before all this I was really active and now I feel scared to do most exercise, I was due to run a half marathon in a couple of weeks but have stopped training because I’m worried. I just feel a bit scared to do anything, the information I’ve read up so far isn’t really to helpful. I’ve also had a lot of lower back pain since the rads which is making me more anxious 🤦🏼‍♀️ I’ve exercised all though my treatment and it’s really helped me though. I don’t know if anyone is able to offer any advice? x