Hello God. Are You There? It’s Me Jeannie. Osteopenia? Really?
Here I Was Minding My Own Business
"If Judy Blume's Margaret talked to God about growing up, allow me to talk to Him about growing older."
In 2021 life was grand. We were still dealing with Covid but things were improving. We were happily settling in to our new home in South Georgia, reconnecting with friends, exploring our new environs and having a grand time doing so.
Throughout my life I’ve been very active. Walking, Pilates, Zumba. I had always embraced activity. Hell I even did 60 miles walks for breast cancer for 5 years. This was me thinking I was still great shape.
No matter what you think of yourself, reality somehow reminds you “honey you ain’t all that”. Two significant moves from the home we cultivated for over 20 years, one local and the other across the country took it out of me. Somewhere along the way I wasn’t taking care of myself anymore and it showed. I was as they say “a little thick”. And it wasn’t just me, it was my husband too.
We committed to reclaiming our health and scheduled full physicals. We were all in. My doctor said at my age, I should have bone density scan and see how my bones look. Sure, why not. I’m all about staying on top of things.
The Diagnosis I Wasn’t Ready For
At my follow up my doctor informed me that I had osteopenia. Surely she wasn’t talking to me. I turned around to see if there was someone standing behind me. Then reality hit, I’m the only person in the room. Of course she was talking to me. Dear Reader, I wasn’t ready to hear this news. It spun me around and knocked me on my heels. Me, the gal who always felt so strong. How could this be? That line from Fried Green Tomatoes came to mind when Evelyn tells Ninny “I’m too old to be young and too young to be old.
You’ve seen Fried Green Tomatoes. I know you have. If not go watch it. It’s relevant.
What is Osteopenia and What It Means
"Here's what osteopenia actually is, in plain English, because my doctor used the kind of words that make your eyes go blurry..."
Osteopenia is a condition where your bone mineral density is lower than normal, but not low enough to be classified as osteoporosis. It is essentially an early warning sign that your bones are weakening, which increases your risk of fractures and developing severe bone loss over time. While I wasn’t thrilled with the news, my doctor assured me that now was the time to take charge of the condition and stop it before it became osteoporosis.
Key Aspects of Osteopenia
Diagnosis: It is diagnosed using a bone mineral density test—typically a dual-energy X-ray scan. According to the World Health Organization (WHO), osteopenia is identified by a T-score between -1.0 and -2.5.
Symptoms: Osteopenia is known as a "silent disease" because it rarely causes pain or noticeable symptoms. The first sign is often a broken bone after a minor fall.
Causes and Risk Factors: Peak bone mass occurs in your 20s and 30s. As you age, the body breaks down old bone faster than it creates new bone. Other major risk factors include family history, hormonal changes (especially after menopause), a lack of calcium and vitamin D, smoking, heavy alcohol use, and certain medications or underlying health conditions (like celiac disease or thyroid issues).
Management: Unlike osteoporosis, osteopenia is not always inevitable, and bone loss can often be slowed or managed. Treatment usually involves weight-bearing and strength-training exercises, adequate calcium and vitamin D intake, and lifestyle changes.
You Want Me To Do What?
There I was standing in front of my doctor and she’s telling me I need to start doing weight bearing exercises, improve my diet, take Vitamin D and Calcium. Ok doc sure, I’m all in on the diet, and supplements. But lifting weights? I consider myself to very feminine and now I’m picturing myself as Arnold Schwarzenegger in a wig.
Lucky for me my husband reconnected with a college buddy that lives in our new town. My husband’s friend had a wife who turned out to be a rare gem that changed my life in so many positive ways, it’s impossible to quantify. Let me just say I’ll never give her up. In addition to being a fabulous, funny, beautiful soul, she’s also a serious weightlifter. And she’s thin and dainty, with muscle tone that most 30-year-olds would envy. Full disclosure: she’s in her 40s but believed that I could to anything. That’s exactly the kind of friend I needed. She invited me to attend her gym, a CrossFit gym. After I picked myself up off the floor from laughing, I literally said to myself “yeah that’s not happening”. I was assured it’s not scary and the other members would help me. So off I went along with my husband who said, “if you can do it, I can do it.” What a guy. I think I’ll keep him too.
I was intimidated. Who am I kidding? I was terrified!
My amazing friend Marcy who convinced me that old dogs can learn new tricks.
CrossFit - It Really Is For Everybody
Walking into The Box, which is what a CrossFit gym is called, I wanted to bolt. It’s big, there’s equipment that defy explanation, the members looked like real athletes, and I just knew this wasn’t for me. But I knew Marcy was by my side and wouldn’t leave me.
Suddenly, a group of people approached us and introduced themselves. They were our age and older and thrilled that Marcy brought new friends. Senior friends. My heart rate slowed and my fears subsided, just a little. The workout began and I thought I might actually die. But that group of seniors reminded me to take my time and only do what I could. Dear readers this lady hasn’t jumped rope since high school. It’s such a simple thing. Little kids do it all the time. What could be so hard? My mind said you can do this, but my body had other ideas.
I couldn’t do it. Neither could my husband.
One thing you need to know about me is I’m not a quitter, so I kept on trying. That rope whipped my legs a few times which made me angry and all the more determined to do it. The workout concluded, but I kept trying to jump rope. Because I wasn’t going to be beat. Not stubborn me. No way no how.
The seniors joined me as I kept trying to jump rope. My friend Marcy joined me. Suddenly something amazing was happening, the whole gym was cheering me on. The 40 somethings joined me, followed by 30 somethings and 20 somethings. They were whooping and hollering and telling me go go go! And go I did. What had just happened changed everything. I found a community that wanted me to succeed.
The seniors invited us to come to the senior class called Thrive lead by a 72-year-old gentleman with kind eyes and an impish grin. We were hooked after the first class. The class was designed for us. It met us where we were and our coach knew exactly how to ensure we were challenged but wouldn’t hurt ourselves. After a year I went back to my doc for a new scan, and guess what? My osteopenia was stopped in it’s tracks. I kept jumping and oh so much more. You can too. I believe in you.
Go Find Yourself a Gym and a Community
There is no such thing as a one size fits all gym experience.
My journey is mine. CrossFit worked for me. Unfortunately, our fabulous trainer who cared about our success moved away, and that was the end our Thrive class. We were integrated into the regular classes with the young guns. Scaling to our abilities would be our goal. Unfortunately our senior crew started dropping out one by one. My work out buddy Sam and I were determined to stick with it. And we did for a while. I’m proud to say that we were the last two of our group to leave. I’m all for meeting a challenge but my knees were taking a beating and it no longer made sense for me. Not one to be deterred, I found another way. Sam and I found another gym and incorporated everything we had learned to keep on thriving and celebrating our new found strength. Your journey will be entirely yours and I want to cheer you on like that community did for me. You can do it. Go find your place. Don’t wait. Trust me when I tell you it’s going to be worth it.
There are gyms that offer senior classes for gentle weightlifting, yoga, Pilates, and barre. Cost can be scary, especially since we’re all on a fixed income now.
But you know what’s free? The great outdoors. Start with walking, I still do. Build up from there. Put a light weight in a backpack when you’re walking, and boom, now you’re rucking. Seek out your local senior center and see what they have to offer. If you’re on Medicare, Silver Sneakers is free at your local YMCA. One of my older sisters goes to the Y four days a week. One friend loves her local Y and uses the pool daily to swim laps. My bestie in Socal walks every morning with her husband and rows at home. There’s something for you and I’m excited for you to find it.
Get out there and try. Keep that old osteopenia at bay and reap so many more benefits along the way.
With Rebel Love - Jeannie
Have you been diagnosed with osteopenia or osteoporosis? Share with your fellow Rebels what you’re doing about it. And if you’re on your own fitness journey, I’d love to know what you’re doing. Let’s see those comments.
