Since my scan, I've been focusing on a proactive approach to support my bone health. I started taking probiotics specifically designed to enhance bone health by promoting a healthy gut microbiome. While probiotics won't reverse osteoporosis, clinical trials suggest they can help maintain bone mineral density but it's crucial to choose the right strains to see the best results.
I've decided to avoid medication for now due to its potential side effects. Instead, I'm taking a comprehensive bone support supplement that includes calcium, magnesium, vitamins D3 and K2, along with other essential minerals. I'm also increasing the amount of plant-based calcium in my diet. For reference, the recommended daily calcium intake is 1,300 mg for post-menopausal women and around 1,000 mg for men over 50, so I'm supplementing as needed.
Creating a balanced exercise routine that combines cardio with strength training, like weight lifting, is equally important. Since I’ll need a push and a shove to get back into the gym, working with the right personal trainer will help me set long-term goals and target bone strength, rather than just building muscle. My goal is to eventually make this a sustainable health habit that I can maintain on my own.
Lastly, to gauge the effectiveness of these treatments I will need another DEXA scan. However, since the scan involves some radiation exposure, I plan to wait 12 to 24 months before getting it done again. Let's see how we go!
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