Speaker 2 (00:08)
19,000 Australians have a hip fracture every single year. Wow. And of those 19,000, nearly 5,000 die within the first year.
Speaker 1 (00:23)
Shocking.
Speaker 2 (00:24)
It is shocking.
Yes. It is a huge issue. And the reason that we're having this conversation is that so many of those hip fractures can be prevented. And the Wellness Nurse podcast is all about prevention. Each fortnight, we bring you tips on simple things that you can do in your life, actions that you can take to prevent lifestyle chronic diseases, to live a healthier life for longer.
and to enjoy your life, to do the things that you want to do well into the future. I'm here with Hazel. I met Hazel actually just a couple of weeks ago. Yes. And it was through one of the podcast interviews that I did with Andrew Dowling from Stitch and that one is also something that is worth watching if you would like to and that is about how do you find friends that live locally to you. Well...
Listen to that podcast on the Wellness Nurse channel and you'll learn about that too. But today Hazel is going to share with you what she has done to improve her bone density. So two years ago, Hazel is that right? Three years ago. Three years ago. Yep. You've had a bone scan. So tell us what inspired you to have the bone scan in the first place and then
to take action afterwards.
Speaker 1 (01:53)
guess
I just thought it's about time I have that done. You hear about people having bone density issues and I thought, you know, it won't be a problem because I've always been active, played squash, know, been a very active person. But then I had a shock when the doctor told me that I had osteopenia. And so I continued with my routine. Didn't change very much, but I was active and I went for a repeat scan in 22.
and they said it's got a lot worse. So obviously that was a big wake up call for me. I went to a specialist bone clinic who were very negative actually. And I imagined that they would, a lot of their patients would end up going to the GP and signing up for the six monthly injections that are supposed to cure or fix the
problem. But I decided to do some of my own research. They do have a program of four exercises which I've incorporated, which I have continued to use. They taught me how to do those. And by pure chance, my son had just finished a personal training certificate. So I thought, there's a great opportunity to spend some time with him, put some money in his
pocket and also build muscle and build physical strength because the research that I did told me that that is one of the key things, probably the primary thing. There are other things that I did like giving up alcohol. Alcohol is implicated in osteoporosis, I learned. And interestingly, I have a friend who takes Prolia, which is the name of that.
drug that you get injected and she told me, actually my bone density has not improved that much. So, you know, I definitely have taken the right course with this. So I embarked on the training with my son, incorporating the exercises that I got from the bone clinic and the rest is history as they say.
Speaker 2 (03:59)
That's an amazing, amazing story of things coming together as well. you're meeting his PT. And I love that you've mentioned, you you started with the bone clinic. That's where you were referred to and they've given you the exercises. So you've, you haven't just gone out and sort of, you know, picked up some weights and given it a go that way. You have, you've taken instruction and formulated a good plan, really.
Speaker 1 (04:05)
I was fortunate.
Yeah, that's
right. So my son took on some of the other things that I said because I had learned which is that balance is very important to improve, to have good balance because obviously a fall, as you mentioned, can be crucial in your life expectancy. So we do balance as part of that. And the other thing is that there's the four exercises that they offer, which does include one exercise.
which it gives impact. So impact on the bones as we talked about is really important for building that density. it's muscle strength. Anyway, you know, it was fascinating to learn all this stuff and then put the hard work into practice.
Speaker 2 (05:12)
Exactly
and that's what it takes. It's not an overnight process is it at all? isn't. talk about the impact and I just want to pedal back just a fraction when we're talking about bone density. Bone density is the amount of mineral content calcium and phosphorus in the bones and they measure that by means of a dexascan which is a painless non-invasive. Yes.
scan that you can have done and this is a conversation that's really important to have with your GP. So your GP will assess your risk of fractures and you know take into account your family history if you've got osteoporosis in the family and that will determine the age at which you can have a bone scan that is subsidized by Medicare. However,
you can take it upon yourself to have the conversation with your GP as I did because I don't have those risk factors but I wouldn't qualify for that subsidy until I think I'm 65 or 70 I'm not sure exactly yeah but I did I asked for a referral
And that's what you need. You do need a referral from your GP to have the DEXA scan. And it will cost you, depending on your location and the facility, between $80 and $150 to have that scan if you don't get anything reimbursed. But that is money well spent because of information.
Speaker 1 (06:48)
is. And
one interesting thing is that when I went to the bone clinic, they couldn't work out why I had such severe osteoporosis. And the only, she said to me, the only thing it could be is hormonal. And up to the age of 30, she told me that up to the age of 30, that's when your bone density is being established, essentially. And if you have a hormone imbalance in that time, which I did, I stopped menstruation.
for about six years or something, I can't really remember, but she said, well that's probably what it is. And so knowing that and being able to tell your GP might give you the referral that you need.
Speaker 2 (07:28)
That's right. So women during perimenopause and menopause, because the estrogen level is reducing, one of the issues...
associated with that is that the bone density reduces during this time. So it's very important to firstly be aware of what you're dealing with, what your own bone density is like. And I actually thought mine would be pretty good because I'm out there playing pickleball and running around. It's not. So I have osteopenia as well, but I would not have known that for another 10 years if I waited, and I might
find out that when I have a fall that actually you've got brittle bones as well. I'm really thankful that I did have that scan and now I'm at the point where...
I haven't started, well I thought actually I hadn't started but I have because I'm doing the push-ups and I'm learning that push-ups are actually a really good way of doing strength exercises. So I am doing something but I do want to learn so much more about the specific exercises that we can do.
Speaker 1 (08:42)
And the other thing
I was going to say to you, it's been a lot of hard work, but I tell you what, there have been other benefits. And probably the main thing that I've noticed, everything is so easy. I think if you don't do it, life is going to be just as hard or harder than if you do, if you know what I'm saying, because my body is so much stronger. Up and down stairs, I've got a lot of stairs here, as you see. Going up and down stairs, I can run up the stairs two steps at a time.
You know and just the confidence that it gives you it pays, you know, it's paid off in spades. Plus the fact that I don't have to pay for an injection and go for all that. Yeah, that's right. Yeah, so no, it's definitely worth it.
Speaker 2 (09:22)
Bye.
And taking those stairs two at a time now means that you'll be able, like when you're 95, to take them one at a time quite comfortably.
Speaker 1 (09:37)
think that's right.
I can probably stay here until much longer before I need to go, you know. Yes, I'm really happy with that.
Speaker 2 (09:46)
It's the underrated exercise that we do and a lot of us can incorporate that incidental exercise. Exactly. out the clothes on the clothesline and doing gardening and taking the stairs instead of the lift or the escalator and all of those things, they all add up.
Speaker 1 (10:04)
They do, they do.
Speaker 2 (10:06)
Hazel, tell us about some of your favourite exercises that you're doing in your home gym.
Speaker 1 (10:11)
Yes, okay.
Now, to say my exercise is a favorite might be a bit of a stretch, but I did think that there are three exercises. There is one exercise that I enjoy doing with my son, which he taught me because it's specifically important for women and it's where you wear a band around just above your knees and you're basically, it's called a crab walk. And I think he's told me it's about strengthening the outside of the hips.
and it's to do with the pelvis and how that differs from men. Anyway, he said it would help me with doing, I think it was mainly in deadlifts and squats, you know, and that brings me to the second exercise. I enjoy that exercise, it's a bit of fun and it's too hard. It's the crab walk, yes. And then the other exercise that I don't enjoy doing, but I'm so glad that I've done it because now,
Speaker 2 (10:59)
you
Speaker 1 (11:09)
I can squat without too much trouble and that is deadlifts and that and another reason why that's a favorite exercise is because it's one of the exercises that the bone clinic recommend and the bone clinic is run by a woman who has a PhD a doc doctorate in I guess it's I don't know precisely but she's done a lot of research into this and proven that that particular exercise is important so deadlifts and then Romanian
deadlifts is what my son so that one and then the third one I'm trying to think of what it is I think it's the fact that I've incorporated the running on the spot I mentioned to you yes that I noticed there was nothing to build stamina and I thought well I do want to do something about that so I'm gradually building up the time on that as it's part of my warm-up exercises
And I like it because it doesn't require anything, know, like no equipment. It gets me out of breath and so that's great. And the other part of it is, is that it incorporates the impact on your skeleton, I guess, your bones and your muscles. I think the bones and the muscles work together to get this result, don't they? Yeah, absolutely. Yeah, so that's why I like that one.
on the spot the crab walk and then deadlifts.
Speaker 2 (12:35)
And how long would you run on the spot for?
Speaker 1 (12:38)
At the moment I'm on seven minutes, but I reckon I can increase that because I'm finding that I recover pretty quickly from that. I'm out of breath, but I can recover. So, yeah.
Speaker 2 (12:49)
Yeah, that's a
lot. There's no way in the world at the moment I could run for seven minutes and not stop.
Speaker 1 (12:57)
But I think you could surprise yourself. Actually, as a side story, I've got a friend who's just turned 70. in the, you know, preceding four months, say, as a guess before she turned 70, she said to me, I'm taking up running. And she said, my goal is to run 10 kilometers on my 70th birthday. And she did it.
Speaker 2 (13:20)
glory.
Speaker 1 (13:21)
I just thought, you know what, think if she can do it, I can probably do it. So maybe that's my next. That's my next challenge.
Speaker 2 (13:30)
I think that, yeah, it's fabulous. I love hearing stories of people in their later years, whatever you want to call it, who are taking on new activities. one caution, I am a registered nurse, so I've also got this safety sort of message that I also want to deliver with taking on new exercises when we're a bit older.
introduce them slowly because you know our health it it changes over many decades often and you know for many years we may have not looked after our health and then if we all of a sudden decide right we're going to do a marathon you know we're 65 and we're gonna do a marathon then
It's a bit of a shock and there's nothing wrong with giving your body stress. However, there are certain safety things to think of.
Yeah, when we do start a new exercise. And that just reminds me that I have developed a guide for people who are looking to start a new activity, even, know, how do you even find a new activity that you're interested in? But if you go to my website, Roslindsey.com and go to the freebies tab, there are a number of guides that you can download for free. Yes, you will be required to put your
Speaker 1 (14:29)
Yeah, that's right.
Speaker 2 (14:53)
email in there but that will allow you just to get updates and hear about well who are we interviewing next on the podcast and yeah and just keep you informed and inspired so feel free go to that roslindsey.com and to the freebies tab and also on that there is I just brought this too which is this is in a preventive health checklist and it includes the bone density scan so I'll give you
one to you Hazel. Great. And it's just you can it's all sorts of things all cancer screenings and different blood tests that we can do as we get older and just keep a track of them and make a note of when they're due Yeah. Put an entry in your calendar and it's just a very useful checklist. Yeah. Not rocket science all the tests are aligned with the Royal Australian College of General Practice as well
So it just makes it in one place. You can stick it on the fridge or, you know, just outside of the fridge or somewhere that you can see and that's it really.
Speaker 1 (15:57)
Thank you. Yeah, because you don't, these are the sorts of things that are useful when you don't know what you don't know. Where do you start? Get that.
Speaker 2 (16:06)
That's absolutely right. Let's look at some of the challenges that you faced when you first started doing the weights and the resistance training. What were the challenges and how did you sort of tackle them one by one?
Speaker 1 (16:21)
I mean, I guess it was hard at the beginning. He made me work hard, my son. Yeah, there weren't that many challenges, to be honest with you.
I guess, I think the thing that I will say, and it's not quite the same thing, but I can't believe that I've been doing this for more than three years. That time has gone as if it was nothing. so I think that you've just got to start. That is the thing. just got, once you start, the days go by and you've done, you know, before you know it, you've done a month.
and then you know then you've done six months and you've increased your weights and you've discovered that you can do things. So yeah I didn't enjoy the pain, I did not, but I don't know it was what yeah it was just easy in a way, it was easy.
Speaker 2 (17:16)
When you
when you start to see your own progress, that inspires you to keep going and now that you have your scan
Speaker 1 (17:28)
Well that's the
point that we haven't talked about which is...
Speaker 2 (17:31)
shows the significant
improvement, then that's a motivating factor to keep going because that was last.
Speaker 1 (17:38)
Yeah.
was last December. I I can't believe it's nearly a year since then. So yeah, the point is that I had that bone density test in 22, as it says there, and then I went, I knew I had to wait two years. So in December 24, I went for that test and I was nervous. I had no idea. You have to wait a long time in between tests because it's such a slow process. And when I got it back and I read on there that a
5 % improvement in bones is considered statistically significant.
Speaker 2 (18:16)
Yes, so we're about a 5 % increase in the amount of density in the minerals in your bone that are going to reduce your risk of having a fracture and also should you have a fracture in the future it reduces the severity of the break having higher bone density and it increases being fit and well increases your outcome it improves
Speaker 1 (18:45)
Yeah, yeah.
Speaker 2 (18:47)
So 30 years ago, I feel like I've come full circle because 30 years ago, my very first placement as a registered nurse was on the orthopaedic ward at Royal North Shore Hospital in Sydney. And what we were seeing was a number of people coming through and they're called the fractured NOF the Neck of Femur
and over and over the same thing it's the most common place to have a fracture
Speaker 1 (19:17)
and I've
noticed that my femoral neck was impacted by this but you see that it's also improved and you know my next goal I'm nearly a year beyond that the date of that in another year I'm going to go and my goal is to have normal bone density and I'm fairly confident
Speaker 2 (19:39)
Will you let us know?
Speaker 1 (19:41)
Because
the bone clinic said to me, there's very little chance that you will improve your bone density to any great degree. You can only hope to stop it getting worse, which was a very depressing thought. yeah, so the research that I did, the fact that I had a son who was a personal trainer was very fortunate, but there's plenty of places out there and plenty of other trainers out there
you can go to to get the advice that you need. It's just been life-changing for me. It's just, and as they've pointed out there, it's statistically significant, which I guess means that this doesn't happen very often.
Speaker 2 (20:27)
And it means that it's enough that when they're looking at research across the board, is statistically, when they look at all the stats, it is significant. It's not insignificant in that if it was just a 2 % improvement, well, you know, taking so many factors into account, then we're not really sure. But this is clear evidence that there is an improvement.
Speaker 1 (20:48)
Yeah. And I think this
is a fairly new realization by the medical fraternity that you can do this, that it's possible because even the bone clinic were telling me that. I think it, I guess what they were saying is it depends how much you put into this.
Speaker 2 (21:07)
Let's look at that. How much are you putting in? How often and for how long each?
Speaker 1 (21:14)
Each session?
Each session? So a session is an hour. I tend to do a couple a week. On a really good week I would do a sort of a mini session just to fill in. But then recently I've been busy and I've done just one a week for a couple of weeks. yes, so I would say that you'd have to do two per week for an hour. Really two hours a week. It's not a great deal when there's...
It can transform your life. That's what I feel. Yeah.
Speaker 2 (21:44)
Do
want to tell the listener that exactly?
Speaker 1 (21:47)
you
I will tell the listener that. Yeah, this has been transformative for me, not just in, well, obviously realizing that my body has changed, that I can, you know, I can affect my body. I can control my health in general, you know, in many ways, but in this specific way, I can make a change even when I was told that it was pretty difficult, that it was unlikely. So yeah, I would say do your research,
to a wellness nurse who can point you in the right direction and then do the work.
Speaker 2 (22:21)
Absolutely and you're not too old. If you're thinking you're too old, you're probably not.
Speaker 1 (22:27)
I don't think
you are too old actually. No, don't think you can ever be too old really.
Speaker 2 (22:33)
You can always, at whatever age you are, and even if you have unfortunately been diagnosed with some chronic conditions, you can start somewhere. There's always something that you can do to improve the quality of your life.
Speaker 1 (22:49)
Yeah,
I don't know what you think, Ros, but I think that medicine and doctors and scientists have begun to realise just how our bodies adapt to how much control we have over our own health. I mean, you remember, I don't know, 10, 15 years ago, they realised, they learned about neuroplasticity, about the brain and how it can,
change you can grow new neurons it's the same with bones not growing new bones but you know building density.
Speaker 2 (23:23)
You're
the structural components of your bone.
Speaker 1 (23:27)
Yeah, totally.
So I think that the realisation is that lifestyle, what you do as an individual is fundamental to your own health and you've got to take responsibility for it.
Speaker 2 (23:41)
couldn't agree more. I really couldn't. I absolutely love it and I really advocate that for everybody, everybody I meet.
Speaker 1 (23:50)
that's wonderful.
Speaker 2 (23:51)
There's just so much we can do across the whole spectrum of lifestyle medicine, whether it's nutrition or movement or stress management or social connections or sleep, avoiding risky substances. Just a little bit, we can make small changes and just really improve our health.
Speaker 1 (24:10)
Yeah, and I think having somebody like yourself to support you when you're going through the rough times is really, you know, because you will get that. But in general, I have enjoyed the process, despite the, you know, despite the hard work.
Speaker 2 (24:28)
It's so great to hear because it is an effort. is hard work involved, but you can find ways of making it enjoyable. And I actually think the enjoyment piece is key because we do tend to do more of what we enjoy. So if there's a way that you can make it more enjoyable, buddy up with somebody or find a gym. doesn't have to be in your home, although that
Speaker 1 (24:42)
It is.
Speaker 2 (24:57)
very practical for many of us. You know, whatever you can do, find cute weights, make them pink and colourful, whatever it is, buy yourself... Get enjoyable to at least get yourself going.
Speaker 1 (25:07)
The new workout outfit.
Give yourself rewards for having worked hard. That's definitely important.
Speaker 2 (25:20)
Yes,
I agree and you are getting the actual tangible rewards in the physiology of your body. Was there anything else that you did apart from the strength and the resistance training to improve your bone density? Did you take any supplements at all? I haven't.
Speaker 1 (25:26)
That's the main thing, yeah.
take
any supplements although few people said to me I should take vitamin D3 I think it is anyway but I didn't do that but I stopped drinking alcohol
I started taking HRT again. had stopped, you know, my GP, my previous GP did not think to tell me, you should restart that. So I think that raises the question in your mind. Well, really about taking responsibility for your health and if the GP doesn't, doing your own research and making sure that the GP is giving you, so there was the alcohol.
the HRT and then changes to my diet to include more calcium essentially yeah and that was great because it introduced me to foods that I really enjoy like tahini and soybeans oranges you know a few other things but yeah changed my diet
Speaker 2 (26:32)
Fantastic, fantastic. Well, you are a picture of health. Strength. You are picture of strength.
Speaker 1 (26:37)
Thanks all. Thank you. Yeah,
strength is so important.
Speaker 2 (26:44)
And I love that. actually, the way I met Hazel was she put an activity on Stitch for beach volleyball. And so I looked at that for a couple of weeks and I thought, I don't know if I can do that. I thought, well, I'm going to try it. Right. And I think, yeah, to be considering.
Speaker 1 (27:03)
That's when you messaged me.
Speaker 2 (27:10)
Beach volleyball, we're in our late 50s. See?
Speaker 1 (27:14)
I'm 65. ⁓
Speaker 2 (27:18)
Wow okay, so 65 and considering starting up a group locally to play beach volleyball, is there anything more vital than that? Like that is so exciting.
Speaker 1 (27:32)
social side combined with exercise which is so good for your health.
Speaker 2 (27:37)
really use.
You're speaking my language Hazel. I couldn't agree more. Well Hazel thank you so much for this conversation. there anything else that you'd like?
Speaker 1 (27:49)
Just to say that thank you because it's been great to be able to share the success that I've had. So to be able to share with other women and men, men suffer with osteoporosis as well. To share that message of hope with other people is a great opportunity. So thank you very much. ⁓
Speaker 2 (28:10)
It's such a pleasure.
Thank you, Hazel. Thank you for sharing your story. And I hope that you are inspired to firstly go and get your bone density done, find out what you're dealing with. Do you have a risk that you need to manage? Go to Roslindsey.com, get your Preventive Health Checklist and so you're on top of all your other tests as well. And stay well, look after yourself and live a great
Speaker 1 (28:14)
No problem.
Speaker 2 (28:37)
life for longer.
