September 5, 2009

Moved the Needle

Posted in Life, Technology tagged , , , , , , , , , at 11:52 am by lindaslongview

One year ago, as a result of a running hip injury and a prior history of a hip stress fracture (running), my doctor recommended a bone density measurement even though I am young, active, and have no significant risk factors for osteoporosis.  Obediently, I went for a DEXA measurement.

Shortly after, my doctor informed me that the good news was that I had not lost any height, but the bad news was that I had osteoporosis.  I was shocked.

bone

This diagnosis was opportunity to adjust my lifestyle to improve my long-term skeletal health.  As with any significant emergent problem, the long view response is similar:

  1. Assess priority – does it merit long view investment?
  2. Define improvement/success metric(s)
  3. Create a plan for improvement/success
  4. Execute:  drip, drip, drip…
  5. Measure improvement/success
  6. Reassess priority  (Celebrate improvement/success)

Establishing priority was easy.  To ensure my long-term skeletal health, I was immediately committed to aggressively battling this silent disease.  Complacency was never an option for an Off-the-Scale-Futurist.

Defining the improvement/success metric was also easy.  I needed to increase my bone density to greater than -1.5 spinal t-score (low end of the normal range) as measured by DEXA.

With my doctor, I created a threefold plan for bone density improvement/success:

  1. Increase mineral availability:  take calcium supplements 3×600 mg/day.
  2. Decrease demineralization:  add drug therapy, Boniva 1x/month.
  3. Increase mineralization:  add load-bearing exercise.  This required a remix of my athletic lifestyle.  My typical regimen of swimming, biking, running, and an occasional cardio machine provided limited load-bearing.  Only running counted as load-bearing, and it only loads the lower skeleton.  So, I reduced swimming and biking in favor of weight-lifting 2x/week, along with my usual running.  After a bit, I realized the combination did not give me the joy of athletics to which I was accustomed, so I went in search of new load-bearing sports. I tried both yoga and rock climbing, both of which provide whole skeletal loading.  Although I liked yoga, it didn’t like me (rhomboid strain).  I loved rock climbing – it is so addictive that it became the clear winner!  🙂  I now mix a combination of swimming, biking, running, and rock climbing throughout the week, along with weight-lifting 1x/week.  I still have joy, but I increased the amount of load-bearing exercise.

Since DEXA bone density is measured no more frequently than annually – I committed to a full year of execution.  Keeping the faith, I impatiently and anxiously awaited my next DEXA results, drip, drip, drip, …

I recently received my results and I moved the needle!  I went from a -2.6 spinal t-score to a -1.6 spinal t-score; a full standard deviation of change.  Woohoo!  Although I didn’t quite reach a number greater than -1.5, I certainly made a significant gain.  Time to celebrate!

Because load-bearing is now integrated into my lifestyle, I no longer need aggressive focus.  Time for a new adventure…

What are you doing to ensure your long-term health?

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2 Comments »

  1. Karen said,

    Thanks for the link. I haven’t had as much success but it could be the medicine. Now do you still need to take Boniva?

    • lindaslongview said,

      I am now off Boniva, but continue to take calcium supplements and do weight-bearing exercise. I am very grateful for the success that I had, but I do believe it was a combination of all three — I was very serious and aggressive about making sure I was making progress, drip, drip, drip. 🙂

      Good luck to you!


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