What helps improve osteoporosis without medication?

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.

@maryandnans -- I'm to start at local gym this week. Hooray!
I choose to not do any of the regular RX for osteoporosis-- but then I only have it in my left wrist.

My DEXA score has moved me into osteoporosis at -2.6 a year and a half ago at age 71. I recently was doing some heavy lifting and now have a compression fracture in my T9. No pain. I walk a ton and am still lifting weights, though more carefully now. My PG immediately wanted me to take alendronate, but after reading about all the potential side effects, decided not to take it. A naturalopath talked about low dose testosterone cream daily. There is hardly any research or reporting that I could find on this treatment for postmenopausal women. There is mention of testosterone with estrogen being helpful, but I have been in menopause for 25 years and taken nothing, so too late to start HRT. Does anyone have experience with low dose testosterone alone?

has anyone tried Alage Cal plus ? and did it help

My DEXA score has moved me into osteoporosis at -2.6 a year and a half ago at age 71. I recently was doing some heavy lifting and now have a compression fracture in my T9. No pain. I walk a ton and am still lifting weights, though more carefully now. My PG immediately wanted me to take alendronate, but after reading about all the potential side effects, decided not to take it. A naturalopath talked about low dose testosterone cream daily. There is hardly any research or reporting that I could find on this treatment for postmenopausal women. There is mention of testosterone with estrogen being helpful, but I have been in menopause for 25 years and taken nothing, so too late to start HRT. Does anyone have experience with low dose testosterone alone?

@sunny2daytoday Your post said that it is too late for you to start HRT. That may be true, but it might be worth looking further if you were determined and have not yet done a really deep search. Below is a link to a discussion of HRT for older women that makes it sound maybe not impossible in your situation.

We can see from your post here that you are actively investigating. If I already had a compression fracture like you do, I would be further researching romosozumab (brand name Evenity) among the options.