What helps improve osteoporosis without medication?

Well.....not exactly to heal osteoporosis, but to improve.....yes. I eat yogurt every day, with fruit, low carbs, good protein, take daily Centrum Silver for Women, Super B Complex, D3, Zinc, Citrical or a calcium supplement. AND, I use water therapy 2-3X daily in a pool for conditioning, exercise. That is probably the best suggestion you can try, if your doctor approves. My doc said I have to do that for the rest of my life...I consider that a direct order from someone who knows me and my body and wants my best. So, I do it. I love it. I'm stronger, have less pain, move better. I walk in the water-sideways/backwards/front, do marching, use water barbells. Simple, easy and lots of hard work to feel and be better. It works wonders for me. Wishing you well!

Thank you @ess77 so much for sharing all of this information. So, you are not on any kind of medication, right? If so, did such improvement appear in your tests and how much time does it take to improve? What percentage?

@ess77 wishing you well too 😊👍🏼

In 2004 I was 51 turning 52 at the very end of the year:
Firstly, my numbers
2004 Femoral Neck -2.8
2019 Femoral Neck -.6

I tried Doctor prescribed meds in 2004. I did not feel that I could live with the side effects.
I stopped the meds; I did lots of research and had some more tests run to ck my hormones.

I began a regime of:
Bioidentical Hormones
Strontium Citrate at night
Ez Orb Calcium in the morning; there are generic forms of this now available which are cheaper

Plus:
All the usual suspects of good health were taken or cked...vit d, k, weight bearing and jarring exercise etc
Melatonin a small amount at night to sleep, I mention because a study has shown it to be helpful to encourage the body to grow bone.

I have had no known fractures and no side effects since beginning strontium citrate or this regime.

Here are the common themes on a variety of sites like NIH, National Osteoporosis Foundation, WebMD, Harvard Health:

It is difficult, but possible to improve bone strength, easier to stop loss.

The best non-drug treatments for slowing/stopping progress of osteoporosis are:
- Good diet with adequate protein (huge issue for older women, who tend to consume too little).
- Adequate levels of Calcium, Magnesiun, Vitamin K, Vitamin D3 & Zinc.
- Weight bearing exercise (walking, power walking, weight-training, stair climbing.) Swimming and biking may be good for cardio, but not as good at promoting bone strength.
- Avoid excess caffeine & alcohol which may promote bone loss (ie more than 4 cups of coffee a day.
- Stop smoking.

Alternative therapies are not scientifically proven to work, or may have side effects and should be discussed with your doctors, these include: red clover, soy, black cohosh, and other herbal supplements.

Finally, in addition to the traditional medications like Fosamax, there are now some biologics available which my be appropriate and less difficult to tolerate.
Sue

Interestingly, I get good walks in when I go to Mayo Jax for appts. Three of the main builbings are connected by carpeted, very wide, beautiful - artwork on walls, plants, lots of windows-I walk the corridors through these buildings to the end, where I love the Mayo gift shop. Method there....I use a walker and do this unless I am really not able. That rarely happens, since I enjoy this walk to and from, and know what wonderful things it's doing for me. Climate controlled, beautiful, people......Also, beginning to do 'mall walking' with a friend, a day or two weekly. Walk only as far as is comfortable, I can rest if needed and enjoy the shop windows. This is something I'm just able to begin, since building strength with the other helps, vitamin supplements, water therapy.....I know it's not supposed to help much w/osteoporosis, but seems to be helping me. Also, helps most with pain. Hope my comments make sense.....

Want to add one thought: The walking is surely helping with all areas. I couldn't walk well or far for several years until I started the water therapy. That strenthened my whole body, inside and out I suppose. My conditioning has now gotten to the point I can do the walking I need, like when I'm at Mayo....walking the connected buildings. It's a real jump forward for me to be 'mall walking'. Guess that is a good indication the combination of all the above....like Sue listed.....works together to help us get stronger and healthier. Now, understand, I will usually have a dip in my condition, from a fall or something that gets me back on the roller-coaster with this health. But, I'm stronger!!! Fewer falls since on Requip! I also have had bloodwork ckg my D3, B's, Magnesium, zinc...and hormones! Thyroid is so important, affects all my systems. I understand it is often lower as we age. Happened to me. Now, just HAVE to stay on top of the numbers. Just some thoughts...Elizabeth

Hi Kathleen, have you had some Fxs in your past? How much melatonin do you take? Sometimes just 3mg. keeps me awake! So strange. Good to know it can help grow bone! Take care, Sunnyflower

Sorry what are Fxs? Melatonin I start with 3mg and add if I have trouble sleeping. Basically, if I am not sleeping I figure I need it since the body is not prone to make it as much as one ages.

OH, Fractures...sorry...no ...I have had some bad falls, one on an icy trail onto a rock landing on my hip. Plus I guillotined my leg on a wet, mildewed dock step a year or so ago .... I thought that the dock fall might have left a small crack since a painful lump came up that took a few weeks to stop being painful and to go down ....but nothing that was serious enough to go to the doctor

I do have a friend who was fracturing fairly regularly....she thought from her previous osteoporosis drug....she began strontium citrate and the fractures stopped
I have another acquaintance who was fracturing also she believed from her osteoporosis treatment....she began strontium citrate and still had fractures

The research shows that strontium lowers the risk of fracture by about 47% ....so not 100% and not necessarily that high if you have been on osteoporosis drugs which have a side effect of fractures...

Research links and discussion on strontium and fractures
https://www.inspire.com/groups/national-osteoporosis-foundation/discussion/strontium-does-it-prevent-fractures-research-articles-personal-stories/