I stopped my bone loss; here's how

I am beyond excited and grateful to share that after one year on my self-designed bone-loss-prevention protocol, I have stopped further post-menopausal bone loss as measured in a DEXA scan.

I got the good news during my recent appointment with my endocrinologist. After three years of annual DEXA scans, which had shown continuing bone loss, this year, there was no further bone loss. Which means that my body was able to grow as much new bone as I lost over the past year! I am now considered low risk for bone fracture, and do not need pharmaceutical intervention for the prevention of bone loss.

If you have been following my blog, you know that due to my spine issues and previous bone loss, bone mineral density is a significant health concern of mine, considering last year, I was diagnosed with osteopenia.

Bone loss is a natural process in all people as they age. However, when we are young, our bodies make new bone, replacing the old at a consistent rate. For women, peak bone mineral density is typically reached in the 20s. We can lose bone mineral density (BMD) through stress, pregnancy, and the natural aging process. During midlife and menopause, when our estrogen levels drop, so does the rate of new bone production. Eventually, our new bone formation slows to the point where we cannot keep up with the loss, and we begin to lose BMD. This is the start of the journey into osteopenia and ultimately osteoporosis. As we age, the possibility of hip and spine fractures significantly increases our mortality rate.

If our bones are robbed of density and strength, they can become brittle and break easily. The common injuries of older women—breaking a hip or fracturing the spine—from a fall can become the first step in a downward spiral, leading to immobility, decline, and death.

My bucket list includes walking through Paris and the Louvre Museum, under my own steam!

A year ago, I knew that I had to try something. I want to be able to walk and live a vital life for as long as possible. I didn't want to take the traditional pharmaceutical drugs for osteoporosis prevention due to their various side effects.

So how did I do it? How did I prevent more bone loss, and can you do the same?

YES.

Before I go into the details of my self-designed protocol, I must emphasize that I am not an MD. I am a PhD. I do not diagnose or prescribe anything for anyone.

My protocol, which I will offer for your consideration below, is what I chose to try for myself, as a willing test subject.

You must check with your personal physician before you decide to make any changes in your medical or nutritional regimen. Your medical history must be taken into consideration by you and your physician, and your physician must approve of your treatment plan.

I am not suggesting that anyone else follow my protocol. I am suggesting that you work with your physician to create yours!

If your physician is not trained in menopause treatment, you can find a provider in your area on the website www.menopause.org Click on the "Find A Provider" link.

Many of the research articles that I used to make my decisions are on my website; you can download them, print them out, read them, and bring them to your doctor.

You can find them HERE

The first decision I made was to start hormone therapy (HT) at age 65.

I am using compounded, bio-identical transdermal vaginal creams.

Estradiol/Estriol E2/E3 and testosterone. Progesterone capsules at Night.

Discuss HT with your OBGYN, or consider consulting one of the many online providers.

(I use an HT Clinic provider because they perform a full blood panel every 3 months to be sure my treatment is appropriate and I have access to an MD pr NP whenever I have questions.)

EXERCISE: Weight-bearing exercise is non-negotiable for building new bone. I walk in the hills around my Southern California home 3-4 days a week, 2.5 miles up and down hill each time.

WEIGHT TRAINING: I work out 2-3 times a week on weight machines at the gym to build and maintain muscle strength, as well as to maintain and build bone mass.

NUTRITION: I am currently eating an autoimmune-style diet. I was recently informed by my endocrinologist that I have not just hypothyroid, but Hashimoto's. I eat 80-90 gms of protein per day. No grains. No gluten. Vegetables (no nightshades), fruit, yogurt, seeds, and nuts.

I'm not perfect on this diet, but I do my best every day.

NO ALCOHOL; When I hit post-menopause, wine (my fav) and later even Tequila, made me feel sick. So I quit altogether.

Then I added the following supplements;

If you would like to access a page that has all the info plus links to all of the products listed below,

click HERE

The Supplements I added to my BMD protocol.

Don't panic! I know this looks like a lot, and it is, but there are some that are most important and others that you may choose to ignore. Here are the details.

Collagen with Fortibone
I use Sparkle Wellness Osteo Boost. Collagen is a major component of bone. Collagen with Fortibone encourages new bone growth and slows down BMD loss. Tasteless and easy to use, 3 tsp a day in coffee or another beverage.
"In a 12-month study3 involving 180 women with low bone mass, a daily intake of 5 grams of FORTIBONE® significantly improved bone density, particularly in those with osteopenia or osteoporosis. A follow-up study in 2021 found that FORTIBONE® had a major impact on bone strength. Over four years, postmenopausal women saw a 5.79% increase in spine bone density and a 4.21% increase in hip density. Another group, which started on a placebo and later switched to FORTIBONE®, saw even better results with an 8.16% increase in spine bone density."

Mindbodygreen Creatine with Taurine
Creatine helps to build and maintain muscle mass. This is used for lean muscle mass* • exercise recovery* • brain health* • heart health
I put one scoop in my post-workout shake.

Vitamin D3 5000 units per day, + 15 minutes of sun exposure to skin per day.
An essential nutrient for building bone. Many women are vitamin D-deficient.
Calcium Citrate 1000 mg per day.An essential nutrient for building bone
Vitamin K2 with MK-7.An essential nutrient for building bone.
Magnesium L-Threonate can improve memory, focus, and mental clarity, and may promote better sleep by reducing anxiety and stress.
Vitamin B Complex. Methylated Folate, Methylated B12
Coenzymated B2 & B6 are bioavailable forms of B vitamins that work together to support energy, brain health, mood regulation, and cardiovascular health. They are essential for DNA synthesis, nerve cell function, red blood cell production, and neurotransmitter synthesis.
Krill Oil plus Omega 3 It is enhanced with fish oil concentrate complex to provide added Omega-3 EPA and DHA. • Supports brain, circulation, joint, and heart health
• Supports cell function and immune health
Raw Zinc due to Hashimoto's and thyroid needs.
MAGNA electrolyte drink mix. This also provides me with other types of magnesium. I only drink it when I have been working out or have been out in the heat. Magna combines the three most critical forms of magnesium with electrolytes for a powerful daily drink. Magnesium L-Threonate (via Magtein®) enhances focus and mental clarity, Magnesium Malate creates and sustains cellular energy, Magnesium Glycinate promotes athletic recovery and reduces soreness, and Sodium and Potassium deliver better hydration.
Red Yeast Rice is a natural statin, and I need to lower my cholesterol numbers.
Orgain Organic Plant Protein + Probiotics. This is the protein that I use for my shakes. I often have a shake after I work out or for breakfast. With added collagen and yogurt, it covers 32gms of my protein needs!

We can never predict the future. We can only do the best we can in each moment. I wish for you the best of health and all the good things life has to offer.

If you would like to access a page that has all the info plus links to all of the products listed above, click HERE

If you like to chat about working together, grab a time Here

Namasté.

Dr. A.