Hi debbik,
Welcome to the club, I guess — though none of us really want to be here!
I have posted here before, but here goes anyway. Like you, my DEXA numbers were steadily declining. I chose to stick my head in the sand. With so many other health issues going on, it seemed to be the easiest thing to do. Then at age 68, I had a whopping 8.8% decrease in my Spinal T-score: -3.0! Full blown osteopenia in the Femoral neck: -2.2, and -2.0 in the Total hip. Wake up call!
My rheumatologist was pushing the medical model, the OP drugs. Kind of rolled his eyes when I said let me try a more natural way first. The side effects of the drugs frankly scared me, although if all else failed, I would have gone that route.
From that point on, I dedicated myself to turning this around. That meant structured exercise, 5 sessions a week: strength training, weight bearing, resistance bands, balance, coordination. (Mind you, nothing too heavy. I started with 1 pound weights. Still only up to 3 pounders!) Get out in the sunshine, walk. Increase protein intake. Eat the rainbow! Bioidentical hormones. Supplements galore, things like tocotrienols, collagen, strontium citrate (I know, controversial!), vitamin K2, etc., etc. I bought a low intensity vibration plate (yes, more controversy!), an investment in my health.
My most recent DEXA scan at age 70?
Spine: -0.3 “Normal”(!)
Average Femoral neck: -1.65 “Osteopenia”
Average Total hip: -1.35 “Osteopenia”
My doctor is no longer recommending I begin drug therapy!
So…..it is possible to tackle osteoporosis using alternative methods, and successfully increase your bone density. Not to say that is the only way, but hey, it sure is worth a try.