I’ve Been Diagnosed with Osteoporosis…Is It Too Late for Me? 

Being diagnosed with osteoporosis can be scary and discouraging, like you’ve lost something you can’t get back, like you’re getting old, and there’s no fix for it. It’s just one more thing you have to do—a pill to take, or a shot to get. On top of that, you have to stop doing some of the things you enjoy doing.  

The good news is that yes, you can definitely improve bone density even if you have osteoporosis.  

Despite getting this disappointing diagnosis after having your bones scanned, know that it’s never too late to improve your bone health and lower your fracture risk. And you can enjoy doing many of the activities you were doing. 

Osteoporosis, meaning porous bones, is a condition in which the denseness of your bones has fallen to a level that places them at risk of breaking. It is defined by a T-score of less than or equal to –2.5. 

Is it really too late? 

You can improve bone health because your bones continue to break down and rebuild throughout life, a process known as remodeling. In peri- and postmenopausal women bones simply do not rebuild as much as they break down. Lifestyle and other treatments can slow bone loss or even improve your bone health, no matter your age.    

What happens if you do nothing? 

By not taking any action to improve your bones, they will probably continue to deteriorate, making it more likely for you to break a bone. Not treating osteoporosis can definitely lead to disability and broken bones. You may also suffer from chronic pain, and reduced quality of life, impacting your independence and longevity.  

Steps you can take right now to reverse osteoporosis naturally 

Nutrition 

You know that you need calcium and vitamin D, but there are many other bone-supporting nutrients to include. Many plant foods are rich in nutrients women are usually lacking such as water, protein, potassium, and magnesium, that are critical for skeletal health. Beans, lentils, soymilk, almonds, and tofu are a few that can help you. We expand more on nutritional strategies in our book, Eating for Better Bones.  

Exercise 

The best exercises for osteoporosis include load bearing to maintain or improve bone density and balance and flexibility exercises that can help reduce the risk of falling. It’s important to obtain clearance from your healthcare provider before beginning any exercise program, and practice caution with any jarring, power, or twisting movements. 

Load bearing 

When given the go-ahead, begin any move low and slow. Load bearing exercises that include simple moves such as walking applies force on your bones to slow bone loss. Increase resistance on your bones by performing exercises such as squats, lunges, pushups, or bicep curls. These are not the only options and they don’t all have to be done. You can use your bodyweight, dumbbells, or bands to apply the right amount of resistance for you.  

Balance and flexibility 

Core exercises for osteoporosis promote balance to help you avoid a fall. Balance and flexibility exercises reduce the risk of falling by improving your spatial awareness. These moves also keep your muscles in shape as they make small adjustments when your center of gravity shifts during normal activities.  

We go further in depth about bone-building and core strengthening exercises in our book, Eating for Better Bones. 

Other ways to improve bone health after osteoporosis  

Supplements 

Supplements may be helpful. If you are considering taking one or more, consult with your physician or dietitian, because some supplements may be unnecessary, harmful, or interfere with medications or other supplements you take. Your healthcare provider will advise you on which ones to take, how much, and how often.  

Be sure to look for a USP, NSF, or Consumer Lab seal that ensures the products have been third-party tested by a reputable organization. We talk further about supplements in depth, including collagen, in our book, Eating for Better Bones.  

Medications 

Common medications for osteoporosis include bisphosphonates, sclerostin inhibitors, parathyroid hormone analogs, and selective estrogen receptor modulators. The first line of treatment is the bisphosphonate class of drugs. It works by limiting the normal breakdown of your bones.  

The other drug classes are used after bisphosphonates. We talk more on how these medications work, how they are taken, risk factors, and more in our book, Eating for Better Bones. 

Conclusion 

Rest assured that a diagnosis of osteoporosis is not the end of the world. You can continue most everyday activities. And several exercises can help increase bone density. Always consult with your health care professional before beginning any exercise program.  

Many everyday foods provide nutrients for the best bone health. The steps you take today will determine the health of your bones going forward. We give you quick and simple meal ideas in this fast-paced world to promote the health of your bones in this free program: Meal Prep for Strong Bones.