力量训练和high impact exercise 应该是可以减缓下降的速度，Vitamin D K, 镁, 钙
刚刚看到：you can lose one-fifth of your bone density during the five to seven years following menopause. in women when hormones flatline after menopause, bone loss can accelerate to 2% annually until it shlows to about 1-1.5% loss per year a few years postmenopause.
Stacy Sims 的书里说LiftMOR study 里平均65岁的人大重量训练8个月，骨密度有进步
high intensity lifters experienced consistenly superior improvements in bone mineral density in the hip and lumbar spine area. Fewer high intensity lifters than low-intensity lifers saw a decline in bone mineral density.
脂肪少了840g, 骨头以外的lean body mass 多了 1330g, 骨头少了190g. 内脏脂肪基本没变.
好的是：2021年左膝盖髌骨骨裂，大腿围最多的时候少了5厘米，现在左腿的肌肉和维度都超过受伤以前了。
坏的是：骨密度的T score and Z score 从5年前的 -0.3 -0.2，降到现在的-1.1 -0.7
Plyometrics 。需要跳跃运动。
刚刚看到：you can lose one-fifth of your bone density during the five to seven years following menopause. in women when hormones flatline after menopause, bone loss can accelerate to 2% annually until it shlows to about 1-1.5% loss per year a few years postmenopause.
更年期前几年，骨密度下降很明显的。后面取决于遗传。
DEXA比较，要看你是不是在一个facility一个机器上，否则不能直接比较，无法得出是否好转恶化的结论
high intensity lifters experienced consistenly superior improvements in bone mineral density in the hip and lumbar spine area. Fewer high intensity lifters than low-intensity lifers saw a decline in bone mineral density.
体重基本不变，腰围多1-2厘米。这次去做dexa, 就是想看看身体进入新阶段3年半以后，是什么状况。
我们一般人做不到那个lift的强度。除非你一直在做这个。有教练
我到现在没有见过亚洲人维生素D过高的。