I track my food I try to get calcium, vitamin K magnesium, vitamin D and protein daily. I supplement 2000iu vitamin D, 100 mg K2Mk7, multivitamin. I also do strength training 3 times a week, walk 3-4 times a week, posture and impact exercises every day. Plus I just started BHRT. I won't know if this is helping my osteoporosis or not until May of 2026 when I get my next dexa scan.