{"id":7041737,"date":"2026-08-19T14:05:47","date_gmt":"2026-08-19T14:05:47","guid":{"rendered":"https:\/\/peraltafinancing.com\/uncategorized\/my-bone-density-changed-heres-what-im-doing-about-it-women-living-well-after-50\/"},"modified":"2026-08-19T14:05:47","modified_gmt":"2026-08-19T14:05:47","slug":"my-bone-density-changed-heres-what-im-doing-about-it-women-living-well-after-50","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=7041737","title":{"rendered":"My Bone Density Changed. Here\u2019s What I\u2019m Doing About It. \u2013 Women Living Well After 50"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p>\t\t\t<input class=\"jpibfi\" type=\"hidden\"\/><\/p>\n<p class=\"wp-block-paragraph\"><em>You can do many of the right things for your health and still get a result you didn\u2019t want. Here\u2019s what my latest bone density scan taught me about osteopenia, ageing and continuing to live life fully.<\/em><\/p>\n<p class=\"wp-block-paragraph\">I wasn\u2019t expecting my latest bone density results to disappoint me.<\/p>\n<p class=\"wp-block-paragraph\">After all, I strength train twice a week. I run. I walk. I include jumping and some plyometric exercises in my training. I work on my balance and mobility, and I make sure I\u2019m eating calcium-rich foods and enough protein.<\/p>\n<p class=\"wp-block-paragraph\">I do all the things we\u2019re told are important for healthy ageing. So when my latest bone density scan showed a <strong>small worsening of my osteopenia<\/strong>, I was disappointed.<\/p>\n<p class=\"wp-block-paragraph\">My first thought was:<\/p>\n<p class=\"wp-block-paragraph\"><strong>\u201cBut I\u2019m doing everything I\u2019m supposed to be doing!\u201d<\/strong><\/p>\n<p class=\"wp-block-paragraph\">And then I reminded myself of something I\u2019ve learned many times as I\u2019ve grown older:<\/p>\n<p class=\"wp-block-paragraph\"><strong>We can do many of the right things for our health and still get results we didn\u2019t expect.<\/strong><\/p>\n<p class=\"wp-block-paragraph\">That\u2019s life.<\/p>\n<p class=\"wp-block-paragraph\">And while I can\u2019t control everything that happens to my bones as I age, I can control how I respond.<\/p>\n<p class=\"wp-block-paragraph\">I\u2019m about to turn 69 and I\u2019m still in the early osteopenia range. So rather than seeing this as a reason to stop doing the things I love, I\u2019m choosing to see it as information.  <\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">I\u2019m also reminding myself that health isn\u2019t a report card where doing everything \u201cright\u201d guarantees the result we want.<\/p>\n<\/blockquote>\n<p class=\"wp-block-paragraph\">Information gives me an opportunity to pay attention and make sure I\u2019m doing what I can.<\/p>\n<h2 class=\"wp-block-heading\">Osteopenia isn\u2019t osteoporosis<\/h2>\n<p class=\"wp-block-paragraph\">It\u2019s easy to hear the word <em>osteopenia<\/em> and immediately think osteoporosis, but they aren\u2019t the same thing.<\/p>\n<p class=\"wp-block-paragraph\">Bone density is commonly measured with a DEXA or DXA scan. The result includes a <strong>T-score<\/strong>, which compares your bone mineral density with that of a healthy young adult.<\/p>\n<p class=\"wp-block-paragraph\">Generally:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Normal bone density:<\/strong> T-score of -1 or above<\/li>\n<li><strong>Osteopenia:<\/strong> T-score between -1 and -2.5<\/li>\n<li><strong>Osteoporosis:<\/strong> T-score of -2.5 or lower<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Osteopenia means your bone density is lower than the normal range, but it hasn\u2019t reached the level generally classified as osteoporosis. It doesn\u2019t automatically mean that you will develop osteoporosis.<\/p>\n<p class=\"wp-block-paragraph\">My results showed that in my Right Femur my T-score had dropped from -1.6 to -1.8 and in my Left Femur -1.4 to -1.6. It might not seem much, and it is still no where near the limit of -2.5 before it is diagnosed as Osteoporosis, however I was expecting an improvement.<\/p>\n<p class=\"wp-block-paragraph\">Osteoporosis is more advanced bone loss, where bones become weaker and more fragile and the risk of fractures increases.<\/p>\n<p class=\"wp-block-paragraph\">But bone density isn\u2019t the whole story. Your doctor may also consider factors such as your age, previous fractures, family history, medications and other health conditions when assessing your individual fracture risk.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">So a scan result is a <strong>piece of information<\/strong>, not a prediction of your future.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\">What can we do to support our bones?<\/h2>\n<p class=\"wp-block-paragraph\">All is not lost as there are things we can do to support our bones and maintain strength as we age.<\/p>\n<h3 class=\"wp-block-heading\">Strength training<\/h3>\n<p class=\"wp-block-paragraph\">This is non-negotiable for me.<\/p>\n<p class=\"wp-block-paragraph\">Resistance training helps maintain muscle strength and provides loading that can support bone health. It also helps with everyday activities, mobility and independence.<\/p>\n<p class=\"wp-block-paragraph\">I already strength train twice a week and I\u2019m certainly not planning to stop, in fact, my goal is to increase to 3 times each week as my norm.<\/p>\n<p class=\"wp-block-paragraph\">My result has reinforced why I want strength training to remain part of my life.<\/p>\n<h3 class=\"wp-block-heading\">Weight-bearing exercise<\/h3>\n<p class=\"wp-block-paragraph\">Walking, jogging and running are weight-bearing activities that load our bones.<\/p>\n<p class=\"wp-block-paragraph\">Running is something I love, so I have no intention of giving it up simply because my bone density has changed.<\/p>\n<p class=\"wp-block-paragraph\">But here\u2019s something I hadn\u2019t really thought about until recently.<\/p>\n<h3 class=\"wp-block-heading\">Maybe our bones need a little variety too<\/h3>\n<p class=\"wp-block-paragraph\">After I shared my bone-density results, <strong>Peta from Strong Healthy Women<\/strong> reminded me that although strength training and running are fantastic, running is also quite repetitive.<\/p>\n<p class=\"wp-block-paragraph\">She got me thinking about the value of <strong>impact, power and multidirectional movement<\/strong> \u2014 things like hopping, skipping, jumping and changing direction.<\/p>\n<p class=\"wp-block-paragraph\">I already include some plyometric exercises like box jumping in my training, but her comment prompted me to think about being more intentional about them.<\/p>\n<p class=\"wp-block-paragraph\">Plyometrics are exercises involving quick, powerful movements. They can provide a different loading stimulus while also challenging power, coordination and balance.<\/p>\n<p class=\"wp-block-paragraph\">And you don\u2019t need to be doing huge box jumps.<\/p>\n<p class=\"wp-block-paragraph\">Small, controlled hops, jumps or other appropriate impact exercises can be incorporated depending on your ability.<\/p>\n<p class=\"wp-block-paragraph\"><strong>But this is important:<\/strong><em> <strong>impact exercise isn\u2019t appropriate for everyone. If you have osteoporosis, a history of fractures, significant joint problems or other risk factors, get individual advice from your doctor, physiotherapist or exercise professional before adding jumping or other impact exercise.<\/strong><\/em><\/p>\n<p class=\"wp-block-paragraph\"><strong>And if you can\u2019t jump, that doesn\u2019t mean you can\u2019t work on power. Exercises such as powerful sit-to-stands, calf raises and strong step-ups can provide ways to challenge strength and power without jumping.<\/strong><\/p>\n<h2 class=\"wp-block-heading\">Balance matters<\/h2>\n<p class=\"wp-block-paragraph\">I regularly include balance and mobility work, and my bone-density result has reminded me why this is important. Strong bones are only part of the picture. As we age, maintaining balance and reducing our risk of falls is crucial because a fall can have serious consequences when bones are fragile.<\/p>\n<p class=\"wp-block-paragraph\">So I\u2019m not just trying to build stronger bones.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>I\u2019m building a body that can continue to move well and cope with life.<\/strong><\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\">And then there are our hormones\u2026<\/h2>\n<p class=\"wp-block-paragraph\">There\u2019s another part of the bone-health conversation we shouldn\u2019t overlook: <strong>hormonal changes<\/strong>.<\/p>\n<p class=\"wp-block-paragraph\">Oestrogen plays an important role in maintaining bone. When oestrogen levels fall during menopause, bone loss accelerates, particularly around the menopause transition.<\/p>\n<p class=\"wp-block-paragraph\">Which means that when we talk about bone health in women, perhaps the question isn\u2019t simply:<\/p>\n<p class=\"wp-block-paragraph\"><strong>\u201cAm I exercising enough?\u201d<\/strong><\/p>\n<p class=\"wp-block-paragraph\">It can also be:<\/p>\n<p class=\"wp-block-paragraph\"><strong>\u201cWhat role have hormonal changes played in my bone health?\u201d<\/strong><\/p>\n<p class=\"wp-block-paragraph\">Menopausal hormone therapy (MHT), sometimes called HRT, can reduce bone loss and fracture risk for some women. But it isn\u2019t a one-size-fits-all treatment, and whether it\u2019s appropriate depends on factors including age, time since menopause, symptoms, medical history and individual risks.<\/p>\n<p class=\"wp-block-paragraph\">For women who are older or many years beyond menopause, starting MHT for the first time is a different conversation from starting it around the time of menopause. That\u2019s why this is something to discuss individually with your doctor or menopause specialist rather than making assumptions based on someone else\u2019s experience.<\/p>\n<p class=\"wp-block-paragraph\">There are also medications specifically used to reduce fracture risk and treat osteoporosis when appropriate.<\/p>\n<p class=\"wp-block-paragraph\">For me, this is another reminder that <\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>healthy ageing isn\u2019t just about what we do in the gym or kitchen.<\/strong> <strong>It\u2019s also about having informed conversations with our health professionals.<\/strong><\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\">Imagine if I wasn\u2019t doing all of this?\u2026<\/h2>\n<p class=\"wp-block-paragraph\">I don\u2019t know what my bone density would look like if I wasn\u2019t doing these things \u2014 and I certainly can\u2019t claim that my lifestyle has prevented further bone loss. My results have certainly reinforced my commitment to maintaining my health lifestyle by staying active, strong and eating well.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">I\u2019m giving my body the best chance I can.<\/p>\n<\/blockquote>\n<p class=\"wp-block-paragraph\">And perhaps that\u2019s how we need to think about healthy ageing.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Our healthy lifestyle isn\u2019t a contract that guarantees perfect test results. It\u2019s an investment in our future selves.<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\">Osteopenia doesn\u2019t mean stopping living<\/h2>\n<p class=\"wp-block-paragraph\">A bone-density result can be confronting. It can make us question what we\u2019re allowed to do.  We ask ourselves \u2018am I becoming fragile\u2019 and we stop doing things \u2018just in case\u2019.<\/p>\n<p class=\"wp-block-paragraph\">For me, and the advice I\u2019ve been given from medical professionals is that the answer isn\u2019t to stop and wrap myself in cotton wool.<\/p>\n<ul class=\"wp-block-list\">\n<li>It\u2019s to become more informed.<\/li>\n<li>To exercise appropriately.<\/li>\n<li>To keep strengthening.<\/li>\n<li>To look at my nutrition.<\/li>\n<li>To understand the role of hormones and other risk factors.<\/li>\n<li>And to keep talking to my health professionals.<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">I\u2019m 69 next week and I still want to run, travel, lift weights, walk, explore, play with my grandchildren and keep saying yes to new experiences.<\/p>\n<p class=\"wp-block-paragraph\">My bone density result hasn\u2019t changed that.<\/p>\n<p class=\"wp-block-paragraph\">If anything, it has reminded me why these things matter.<\/p>\n<p class=\"wp-block-paragraph\">We can\u2019t control every aspect of ageing. But we can control many of the choices we make along the way.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>I\u2019m not aiming for perfect<\/strong>. <strong>I\u2019m aiming to be strong, capable and active for as long as I can<\/strong>.<\/p>\n<\/blockquote>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"> <strong>I\u2019m not just training for a stronger body today. I\u2019m training for the body I want to have in my 70s, 80s and beyond.<\/strong><\/p>\n<\/blockquote>\n<p class=\"wp-block-paragraph\">And that\u2019s what <strong>Living Life in Full Bloom<\/strong> means to me. <\/p>\n<p class=\"wp-block-paragraph\"><strong>A gentle reminder:<\/strong><\/p>\n<p class=\"wp-block-paragraph\"><em><strong>This post shares my personal experience and is not medical advice. Osteopenia, osteoporosis and fracture risk are individual. If you have concerns about your bone health or exercise program, speak with your doctor or an appropriately qualified health professional.<\/strong><\/em><\/p>\n<p class=\"wp-block-paragraph\"><strong>I\u2019d love to know:  Have you had a bone density scan? Did the results change how you approached your health and exercise?<\/strong><\/p>\n<p class=\"wp-block-paragraph\">Until next time\u2026.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"402\" height=\"221\" data-attachment-id=\"19522\" data-permalink=\"https:\/\/www.womenlivingwellafter50.com.au\/hello-how-are-you\/sue-signature\/\" data-orig-file=\"https:\/\/www.womenlivingwellafter50.com.au\/wp-content\/uploads\/2020\/03\/sue-signature.jpg\" data-orig-size=\"402,221\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"sue-signature\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/www.womenlivingwellafter50.com.au\/wp-content\/uploads\/2020\/03\/sue-signature.jpg\" src=\"https:\/\/www.womenlivingwellafter50.com.au\/wp-content\/uploads\/2020\/03\/sue-signature.jpg\" alt=\"Sue Loncaric\" class=\"wp-image-19522\" data-jpibfi-post-excerpt=\"\" data-jpibfi-post-url=\"https:\/\/www.womenlivingwellafter50.com.au\/my-bone-density-changed-heres-what-im-doing-about-it\/\" data-jpibfi-post-title=\"My Bone Density Changed. Here\u2019s What I\u2019m Doing About It.\" data-jpibfi-src=\"https:\/\/www.womenlivingwellafter50.com.au\/wp-content\/uploads\/2020\/03\/sue-signature.jpg\" srcset=\"https:\/\/www.womenlivingwellafter50.com.au\/wp-content\/uploads\/2020\/03\/sue-signature.jpg 402w, https:\/\/www.womenlivingwellafter50.com.au\/wp-content\/uploads\/2020\/03\/sue-signature-350x192.jpg 350w, https:\/\/www.womenlivingwellafter50.com.au\/wp-content\/uploads\/2020\/03\/sue-signature-150x82.jpg 150w\" sizes=\"auto, (max-width: 402px) 100vw, 402px\"\/><\/figure>\n<p class=\"wp-block-paragraph\"><strong>Let\u2019s keep blooming together. \ud83c\udf38<\/strong><\/p>\n<p class=\"wp-block-paragraph\">If this post resonated with you, I\u2019d love you to join me for more honest conversations about getting older, staying strong, looking after our health and continuing to live life with purpose and possibility.<\/p>\n<p class=\"wp-block-paragraph\"><strong>Join my newsletter, <em>Living Life in Full Bloom<\/em>.<\/strong><\/p>\n<p class=\"wp-block-paragraph\">Because this stage of life isn\u2019t about slowing down \u2014 it\u2019s about finding new ways to thrive.<\/p>\n<p><center><\/p>\n<h4><strong>Women Living Well After 50<\/strong><\/h4>\n<p><\/center><center><\/p>\n<h5><bold><italic>Living Life Your Way<\/italic><\/bold><\/h5>\n<p><\/center><\/p>\n<p><h3 class=\"jp-relatedposts-headline\"><em>Other posts you might enjoy<\/em><\/h3>\n<\/p><\/div>\n<p><script>(function (d, s, id) {\n                    var js, fjs = d.getElementsByTagName(s)[0];\n                    if (d.getElementById(id))\n                        return;\n                    js = d.createElement(s);\n                    js.id = id;\n                    js.src = \"\/\/connect.facebook.net\/en_US\/sdk.js#xfbml=1&version=v2.0\";\n                    fjs.parentNode.insertBefore(js, fjs);\n                }(document, 'script', 'facebook-jssdk'));<\/script><br \/>\n<br \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can do many of the right things for your health and still get a result you didn\u2019t want. Here\u2019s what my latest bone density scan taught me about osteopenia, ageing and continuing to live life fully. I wasn\u2019t expecting my latest bone density results to disappoint me. After all, I strength train twice a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7041738,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[150080,204246],"tags":[284,14525,15621,6765,3681,313],"dealstore":[],"offerexpiration":[],"class_list":["post-7041737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life-in-full-bloom","category-wellness-reimagined","tag-bone","tag-changed","tag-density","tag-heres","tag-living","tag-women"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>My Bone Density Changed. 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