Whether you get a Dexa scan from your doctor or from a company like DexaFit, bone density is a key metric for long-term health and well-being.

“Silently and without warning, bones may begin to weaken early in life if you do not have a healthy diet and the right kinds of physical activity. Many people already have weak bones and don’t know it.

Others are making choices that will weaken their bones later.

Strong bones support us and allow us to move. They protect our heart, lungs, and brain from injury. Our bones are also a storehouse for vital minerals we need to live. Weak bones break easily, causing terrible pain. You might lose your ability to stand or walk.” [source]

Let’s take a look at my Dexa scan results — 52, post-menopause, 8.5 years and counting on a whole-foods plant-based diet.

I shared additional Dexa scan results in my previous post on visceral fat.

What is the T-score?

“T-score is the difference between your bone mineral density and 0, which is the bone mineral density of a healthy young adult.” [source]

A T-score of 0 represents bone density that is equal to that of a healthy young adult. A score below 0 represents bone density that is less than that of a healthy young adult.

The person at DexaFit who did my scan explained that the T-score is my bone density compared to that of a 30-year old. It was funny to think that a 52-year old would have the same bone density as a 30-year old — how could anyone meet that standard as they age?! My reaction may have been aging culture at work.

We’ve been conditioned to assume that things only go downhill from 30. Things change as we age, but we have more control than we think.

I’ll use the T-score as additional motivation to stay active. 🙂

What is the Z-score?

“The Z-score is the difference between your bone mineral density and the average bone mineral density for healthy people of your age, ethnicity, and sex.” [source]

A Z-score above 0 represents bone density that is greater than that of healthy people your age, sex and ethnicity.

Here’s what I learned about bone density from my primary care doctor.

• Petite women are at greater risk for low bone mineral density.

• Doctors can ‘make a case’ for insurance coverage of a Dexa scan for menopausal women.

This was a discussion with my doctor that was specific to me. I’m sure there’s more to learn about Dexa scans and bone density, whether you are a 5’1”, 50+, post-menopausal woman or not!

I recommend bringing this topic up with your doctor.

Diet

I haven’t consumed dairy for more than a decade. All of my calcium comes from plants. Stay tuned for next week’s post: A day of eating: calcium edition.

Is consuming more dairy going to improve your bone density?

My results, as well as research, show that dairy is not necessary for optimal health. Do what feels best for you AND expect results.

If your diet isn’t giving you the results you desire, consider an eating pattern focused on plants. Why?

Healthy carbohydrates + water = energy —> physical activity (and quicker recovery!).

If you’ve been considering removing dairy from your diet, I hope this helps address, and even clear up, concerns about calcium. You can read more about calcium and strong bones in this article by the Physicians Committee for Responsible Medicine (PCRM).

Exercise

Exercise is key for maintaining bone density and weight-bearing exercise is necessary to improve bone density [source].

Since leaving the corporate world nearly two years ago, the volume and consistency of my physical activity has increased. I’d put myself at the high end of moderately active or even the low end of vigorously active. I don’t want to give myself too much credit here.

Between high school (post-sports) and leaving the corporate world, my activity level was sedentary to the low end of moderately active. When my activity level was moderate, it was consistent for a while and would then fall off. Put that on repeat. That was more than 30 years of my life.

What will I do differently with this knowledge?

Current state

➡️ I take Bar Method classes, typically six days per week, as of October 2022. Most of the class is body weight exercise.

I’ve met women, including my age and above, who are Bar Method-class-regulars, while working full-time. That’s not something I was able to do while working. They’re inspiring.

➡️ I don’t have a car so I walk a lot. I carry my groceries from the market to my apartment.

A similar, or even greater, benefit is available from rucking.

➡️ I buy this calcium-fortified plant milk* occasionally, as well as other non-fortified plant milks. I don’t otherwise supplement calcium.

What I’ll change

➡️ I’ll add more Bar Strength classes to my routine to increase time spent using weights — this translates to 30-45 minutes of weights vs. 15 minutes per class. We’ll see how it goes when I get my next Dexa scan.

What I’ll keep the same

➡️ My diet. I’ll continue to focus on eating a variety of whole plant foods.

*this brand of plant milk is also stocked at my local Whole Foods. You may be able to find it at your local market if you’re in the U.S.

I hope this post helps shed light on why bone density matters and what you can do. You have options.

Have you had your bone density tested? Were you happy with, or concerned by, the results? What kinds of activities do you do to maintain your bone density? Let me know in the comments below!

Thanks for reading!

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I have no affiliation with DexaFit.

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You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.