Maintaining Bone Density – A personal Journey

 As new research unfolds, the importance of laying down bone mineral density begins when we are young. The building blocks are laid down from early adolescence and consuming a healthy diet with calcium rich foods, vitamin D and other foods high in vitamins and minerals provide an essential foundation.

Looking back to many years ago I am now aware that I did not eat the best diet. I was never fat but I did not attach importance to what I was eating which consisted of a diet heavy in carbohydrates, low in protein and essential fatty acids. In fact, I became very thin in my late teens and my body weight fell below 7 stones.

Later in my early and late 20s I became very fit with high impact aerobic exercise so there was some positive input to building bone. I enjoyed attending yoga classes and have remained to this day fairly flexible. Fast forward a decade or two to my mid-40s. Reaching the menopause era I was still well and healthy and sailed through these years with very few side effects.

Something I read prompted me to request a dexa scan, a bone density measurement instrument. The question was would I have enough criteria to qualify for one as I had never had any fractures. I was below average height and small framed with a borderline history of anorexia, so I had my first dexa scan at 50 years old where the T scores showed I was just into the osteoporotic range of -2.4 in the lumbar spine. The next four scans showed a marked downward trajectory with scans every two years to 2015. A downward trajectory is normal as bone density continues to drop as you get older. Three years later in 2018 my score had fallen to-3.5 which put me into higher risk area for fracture. Osteoporosis is a silent condition, so one doesn’t feel pain. By this time, I had been teaching mat Pilates for many years since 2006.

I broadened my Pilates expertise and skills to study spring resistance using the large studio apparatus including the Reformer, Pilates Exo Chair and more recently the Tower attachment to the Reformer which expands the repertoire significantly. Strengthening the muscles will strengthen your bones but the tools you use to do this should be progressive in terms of added resistance.

From a nutritional perspective apart from taking an absorbable from of calcium, Vitamin D3, K2 and magnesium I discovered a powdered supplement called collagen peptides and added a scoop of this which is tasteless, to my smoothie drink and or soup last year.

I had my 7^th Dexa scan in January 2024 this year and was delighted to discover that for the first time there had been no significant change and I had been able to stabilise the T score in my lumbar spine over the 5 ½ years since September 2018.

If you refer to the chart, all the T score results from having the scans from 2007 to the present day have been recorded.

Recently I came across a research paper published under PubMed Central a respectable medical resource. I noted with interest that a RCT (randomised control trial) had been carried out using a sample study of 131 menopausal women who had osteopenia/ osteoporosis. They took 5g of collagen peptides daily over a 4 year period. Their T scores were then measured. All showed significant improvement.

Here is the link to the research study : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8441532/

Fast forward to March 2026 :

In November 2025 I invested in a Marodyne Vibration Plate as the orthopaedic consultant surgeon had recommended this to me in October 2024 when I had my first REMS scan ( refer to my blog for more information). Research using this device is still ongoing with regards to the health benefits for strengthening muscle and bone. When working with astronauts on their return from space, they found that standing on a vibration plate (VP) for 10 -20 mins a day helped astronauts regain the 1-2% bone loss they experience from months spent in space stations. I have now been using my VP consistently for 10 minutes each day (as recommended) and my bones and muscles have never felt better! I look forward to having my next REMS/DEXA scan this October 26 to find out my latest T score and bone fragility score. It may not be possible to reverse the score but to be able to maintain the measured strength and density would be very positive news.

Please click on this link below – The research concludes that VT is a promising therapy for people with osteoporosis but researchers need to complete more investigations. The research explains how vibration works through our bodies causing muscles to contact and expand leading to a stress response from the bone which promotes growth.

https://www.medicalnewstoday.com/articles/can-whole-body-vibration-therapy-help-osteoporosis