As I age there comes a realization that the body I have is aging as well. I am starting to feel things more and things are not what they once were. Therefore I thought it wise to get a synopsis of what is still good and what needs work, and one of the best ways to do that is a DEXA scan, available at the new Regen Spa.
This is a dual-energy X-ray absorptiometry, a medical procedure that uses two low-energy X-ray beams to measure your bone mineral density (BMD), body fat percentage, and muscle mass. It is described online as the “gold standard” for assessing bone strength to diagnose and monitor osteoporosis. It is also used for detailed body composition analysis to guide weight management and fitness goals.
For those interested in the procedure they advise not taking calcium supplements for at least 24 hours before the scan. To wear comfortable, loose-fitting clothing without metal zippers or snaps during the scan. To remove jewelry, eyeglasses, and any other items that might interfere with the scan. And to not engage in this procedure if you have had any barium, CT, or radioisotope scans recently.
The DEXA scanner uses two different energy levels of X-rays to scan your body. These X-rays pass through your body, with different tissues absorbing different amounts of radiation. Detectors measure the amount of X-ray that passes through, allowing the computer to calculate your bone mineral density and body composition.
The process has you lying on a table, on your back. You are asked to remain still and to not to speak with feet and hands pointed, thumbs to the ceiling. The procedure is painless and takes only a few minutes. With the machine’s arm moving over your body from head to feet, and the ticking noise it makes, it reminded me of a scanner and a printer, and you are being copied.
The primary use of a DEXA scan is to measure Bone Density through bone mineral content, assessing the risk of fractures and diagnose the possibility of osteoporosis. It also provides a break down of your Body Composition by bone, fat, and lean tissue (like muscle). This information is useful for weight management, fitness, and understanding of health risks.
The scan itself only takes 5-7 minutes with the need to weigh yourself and offer up personal information to be inputted into the scan data.
The clerk that administers the scan then prints out two detailed copies of the result. One version is straight from the DEXA machine, the other a summarized, easier to regurgitate version curated by Regen. They then take 30-40 minutes to go over the results with you, answering any questions you may have. They also suggest taking the time to read the results in detail at home, and calling in should you have any questions. The results also come with suggestions and an action plan on how to improve on your goals.
I won’t go over my private results, but will share some highlights and take aways that may help to persuade you to do this yourself. Admittedly the body scan didn’t look all that flattering, even considering I had more orange “lean” parts than yellow “fat” parts. My body looked best as a skeleton.
My bone density was higher than average for my age group, which is good. I fell into the 90th percentile, meaning I had a smaller chance of osteoporosis, which is prevalent in women. Osteoporosis is a chronic disease that weakens bones, making them more likely to break, especially from minor falls. I directly attributed this success to all my mornings at the gym, engaged in strength and resistance training. Sadly this was the only good news I received, everything else required work.
I learned of my resting metabolic rate, which is the amount of calories my body would burn if I sit around doing nothing. Which then gave me how many calories I should eat if I wanted to lose weight, maintain weight, or gain it. It even went as far as breaking this down into how much protein, carbs, and fat to take in.
Their summarized reports came with goal values, which the clerk took extra care to explain. She disclosed that the numbers are from the Regen medical director, and are skewed to be above average in values and goals. Therefore to not put too much stock into it, and feel bad about your self as a result. It was drilled in that all this was only to be used as a base line view of where you are at. That everyone is different, with different fitness goals and it is better to compare yourself to yourself, through yearly scans.
Each of the following categories were broken down by values and suggestions based on sex and age, in comparison to your own. One measurement took in your lean mass from your arms and legs including muscles, organs, bone, and fluids. Basically everything minus the fat. Here, the higher the results the better, with anything above 5.5 being ideal. This is used as a good indication of Sarcopenia. Sarcopenia is a progressive muscle disease that involves the involuntary loss of muscle mass, strength, and function. It is a natural part of aging, with muscle mass decreasing by 3–8% per decade after age 30, and accelerating after age 60.
We learned of our body fat and visceral fat percentage. The latter is the fat specifically around organs. Here, the higher number the higher the possibility for cardiovascular disease and/or diabetes. This can be reduced through changing your diet and taking in less processed foods.
Whereas body fat can be reduced through Zone 2 cardio training. This is light exercise like a brisk jog or an incline walk, where in which, you can still maintain a conversation. This is low impact, and the way your body uses metabolism. Admittedly I don’t do enough of this as my workouts have my heart racing, I drive every where, and majority of my days are spent sitting at school.
We also got our abdominal to hips/thighs ratio, which I did not realize that there was any significance of. A low abdominal-to-hip/thigh indicates less abdominal fat and is a stronger predictor of cardiovascular disease, diabetes, and other metabolic conditions than body mass index. Abdominal fat carries a higher risk for disease compared to lower-body fat, which can even have protective effects on metabolism and cognitive ability. A lower WHR suggests a healthier “pear shape” with more fat around the hips and thighs, associated with better health outcomes than an “apple shape” with more abdominal fat.
And finally lean mass is a look at the entire body including muscles, organs, bones, and fluids. Everything but fat. The goal here is to be above 65% and you do that by taking in more protein and engaging in more strength training.
In short this was an interesting look at myself, from the outside in. And in having this knowledge I have already taken better actions for myself. From eating less and making healthier food and snack decisions, to taking the opportunity to walk more and ride elevators less.
I am curious to see how much my results improve next year, when I go back to do this all over again. I am hooked. Knowledge is power with this one.
Regen Recovery
1433 Cedar Cottage Mews, Vancouver, BC V5N 2R5
(604) 336-8141
regen-recovery.ca
