From a regular gal
As I progress in breast cancer survivorship, I continue to learn about the best way to support myself to deal with the anti-cancer medication and radiation side effects. I honestly feel like I’ve been left to my own devices for the most part, but that’s another blog post. My latest focus has been to explore bone density. Throughout my advocacy work, I’ve chatted with many survivors about treatments and surveillance, and I realized there seems to be a lot of inconsistency. The good news is that focusing on bone density benefits everyone, not just cancer patients.
Fractured Trust
In Manitoba, some recent early-stage survivors received DEXA scans for bone density assessment; some did not; some were offered Bisphosphonates (bone protector infusions), some were not, and some were offered both. I’m in the middle part. I was offered and accepted Bisphosphonates but was not provided with a DEXA scan. My Moving Forward After Breast Cancer Plan indicates that I should have had a scan; however, the oncologist at the time said I did not need one because I was receiving bone protector infusions. In March 2024, this made sense to me. Fast forward to summer 2024, as my advocacy network ramped up, I talked to survivors who received both the infusion and the scan and decided to revisit my thoughts about the scan!
Bone-ified Privilege
I am told there is at least a two-year wait for DEXA scans in Manitoba, so I decided to check out a private clinic in Winnipeg. After some reading and reflecting, I booked my appointment in November 2024. I understand my privilege, as I could pay the $150.00 for spine and left femur densitometry and gym equipment to enhance my movement plan. What I learned about my bone density was alarming and motivating. During the immediate post-scan conversation with the Registered Radiation Technologist (RRT), I learned that I am borderline osteopenic in my left femur, even with five out of eight sessions of Bisphosphonate infusions complete. While my results are considered normal according to WHO criteria, the colourful little graph they gave me was a powerful motivator.
The RRT suggested that I regularly participate in impact activities where my feet hit the ground, wear a weighted vest for parts of the day, and work my way up to 30 hops or jumps per day. I need to put force on my bones. This was a light bulb moment for me. I understand the need to be active, but I struggle with chronic foot problems, so I actively chose activities that are low to non-weight-bearing, such as cycling, restorative yoga, or lying on the couch – ha! Sometimes, it is a struggle to get going; I also have achy joints and sore feet. I have often heard that motion is lotion, and I grudgingly admit it is true. The irony of dropping 48 lbs and a few BMI points and then having to buy a weighted vest is not lost on me, but I did it. That post-scan conversation helped me get out of my way, and the little graph has led to an overhaul of my movement plan.
My Boned Up Movement Strategy Around Bone Density
Weight-bearing activity is now a key part of my health journey, and I will continue refining my movement strategy to build strength, improve bone health, and keep things interesting. My approach blends home workouts with outdoor activity, incorporating equipment like a weighted vest, an 8lb medicine ball, handheld weights, and yoga gear. I also have an upbeat playlist, which now includes three different tunes titled Unbreakable!
What’s Working Now for me and my bone health
January kicked off with a free Down Dog Yoga challenge and at the last minute, I joined Kathleen Grace Fitness’s Thrive in 25 six-week challenge. I was exhausted initially but noticed strength and endurance improvements near the end. I’ve also found small ways to incorporate movement into my routine—like wearing a weighted vest while doing everyday tasks, also known as non-exercise activity thermogenesis (NEAT) – thanks, Amanda Thebe, for introducing me to this concept in her book, Menopocalypse. Here’s what my current “project bone density” plan looks like:
✔️ Weighted vest walking/dancing/NEAT – 30 minutes, 5 times per week
✔️ Yoga/stretching – 30 minutes, 2 times per week
✔️ Muscle strengthening exercises – 30 minutes, 2 times per week
✔️ Bone-strengthening hops – 30 jumps per day with an 8lb medicine ball (or not)
✔️ 100 proper Kegels exercises
What’s Next?
I want to challenge myself with new movements and build even more strength. Here’s what’s on my radar:
➡️ Try racket sports – Pickleball, here I come! Maybe. I do want to stay fracture-free!
➡️ Start lifting heavier weights – Time to learn proper technique and push my limits.
➡️ Increase jump intensity – 30 jumps per day, possibly adding a weighted vest or a heavier medicine ball.
Thanks to reading some Gretchen Rubin books years ago, I will not let perfection be the enemy of the good. I am a slow processor with the memory of a guppy, and I march my feet out if I get lost during workouts. I am open to learning; please comment on your favourite activities and links.
About the Author
Jenny Borgfjord, a lifelong Manitoban, is a dedicated mother of three, wife, sister, aunt, cousin, and friend. As a teacher, she champions accessibility and technology within her school division. As a breast cancer survivor, Jenny’s diagnosis and treatment were complicated by dense breast tissue that masked a 2 cm tumour on routine imaging. Since April 2023, her journey with Gina Livy’s Livy Losers has been life-changing in a good way. She urges everyone to take breast changes lasting more than two weeks seriously, learn how to do breast self-exams properly and do them regularly, and understand the implications of breast density. You can follow along at https://jennyborgfjord.substack.com/, @breastscreenmb on Instagram, and www.breastscreenmb.ca if the domain name ever kicks in.
Resources
Get Fit With Rick on Youtube – many other free workouts on YouTube
Down Dog for Schools (Universities too – 4-year access) – regular subscriptions are also reasonably priced.
A short video with my take on the topic!
