42 mein early menopause aur weak bones? Mera T-score -3.2, kya koi bachao hai?

Haan ji, aaj kal bahut pareshan hoon. Pichle hafte hi pata chala ki mere bones ka density bahut low hai - T-score -3.2 hai. Doctor ne kaha early menopause ki wajah se aisa hua. Main toh 42 ki hi hoon, yeh sab itni jaldi kaise ho gaya? Pehle lagta tha calcium dhoodh se mil jayega, par ab pata chala bones itne weak hain ki halka sa girne par bhi fracture ho sakta hai. Mera toh wrist fracture ho gaya tha jab bathroom mein phisal gayi.

Ab calcium aur vitamin D supplements le rahi hoon, lekin doctor ne kaha ki sirf supplements se kaam nahi chalega, exercise bhi zaroori hai. Par mujhe dar lagta hai - agar kuch aur fracture ho gaya toh? Aur ghar mein beta bola "maa aap itna cautious kyun ho rahi ho?" Usko samajh nahi aata ki yeh osteoporosis kitna serious hai.

Kya kisi aur ko bhi early menopause ke baad aisa hua hai? Koi exercise ya diet jo bones strong kare? Aur kya yoga safe hai? Please koi guidance do, bahut confused hoon.