Improve bone density and strength without medication?

@kathleen1314
Sorry, one more question re: daily dose of strontium citrate.

Question- if bone density improves, doesn’t that make bones stronger ? Is it scientifically true that density and strength are really 2 different things ? I have heard that some meds affect osteoblasts and others affect osteoplasts.. anyone clear this up in simple language …?

I know strontium without BHRT will also work because of the stories of those on strontium who are not taking BHRT. My endocrinologist said that he felt like the estrogen in particular helped drive the calcium and strontium into the bone and I know that the Royal academy of osteoporosis labels HRT as comparable to using bisphonphates for bone health...so I think the BHRT helps but is not necessary.
Yes I take the usual supplements; I use cronometer to evaluate my diet and supplement with calcium as needed; I would like to take vit k but I had a reaction to it and so have not been able to do so.
The risk from BHRT seems to be minimum based on the research. Topical, vaginal and non oral seem to be the safest methods to use. Plus, a balance of hormones is important with a bioidentical progesterone being very important with or without a uterus. Indeed, a huge population study in France found that the only group studied without a risk of breast cancer was the group who also took a bioidentical progesterone.
https://cemcor.ubc.ca/resources/does-taking-progesterone-alone-or-estrogen-increase-womens-risk-breast-cancer/
BHRT gives so many other benefits to our health as we age, mind, cardio and bone that it makes sense to me to at least attempt to use a bioidentical hormone therapy. You can locate a hormone specialist who uses BHRT by contacting your local compounding pharmacist and asking for a list of doctors who use BHRT.
Also ZRT has a good search engine that includes pharmacists, and doctors. https://myzrt.zrtlab.com/tools/findprovider
Here is a compilation of hormone posts on Inspire:
https://www.inspire.com/m/Kathleen1314/journal/b5bbb6-hormones-hrt-a-compilation-of-posts-and-research/

@lamd
The research says 360mg daily for osteoporosis...taken away from all calcium
Most of us do our calcium all day and the strontium last thing at night away from all calcium

@nycmusic
Bone quality or microarchitecture and bone density are two different things
This is why the TBS, measurement of bone quality, has been added to DEXA and one of the reasons why REMS is becoming so popular because it measures bone density and bone quality.
Improved bone density generally leads to stronger bones, as density measures mineral content, a key part of strength, but density and strength are distinct, with strength also relying heavily on bone quality (architecture, composition, microdamage). While denser bones are often stronger, a bone's overall ability to resist fracture depends on both density (quantity) and quality (structure, material makeup).
This is also one reason why strontium is believed to have such a positive effect on prevention of fractures. It is believed from the research that strontium helps make sacrificial bond formation" in ways that correlate to reduced fracture risk. In other words, strontium seems to work mainly because it changes the physiochemical relationship in bone to allow bone the ability to absorb shock and dissipate instead of break....give instead of break.
https://www.inspire.com/groups/bone-health-and-osteoporosis/discussion/2020-a-review-of-latest-insights-into-the-mechanism-of-action-by-strontium-/

@kathleen1314 thanks for the info.will check with my CRC team to see if strontium is right for me now. I think there’s a trace of it in my New Chapter bone supplement.

@kathleen1314 however, some good supplements have both calcium and strontium, in with D3 and K2. The strontium amount is trace.

Yes, I really don't understand the point of supplements with a "trace" of strontium. For one thing when it is included with calcium then the body will basically ignore it and uptake the calcium instead; calcium and strontium use the same receptors.
Secondly, if you have osteoporosis then there is an amount of strontium that has been shown to work for osteoporosis and it isn't a trace; it is 680mg daily. For maintenance or osteopenia the amount may half per some research.
Looks like the trace is just to say that strontium is in the compound, but it really accomplishes nothing that I can see in research.
I asked AI and it couldn't find a reason to do this type of combo either. Maybe it is just marketing.

@kathleen1314
Thank you

@kathleen1314 So 360mg? Just read this below so a little confused what the 360mg studied is. "Secondly, if you have osteoporosis then there is an amount of strontium that has been shown to work for osteoporosis and it isn't a trace; it is 680mg daily. "