Has anyone improved bone density without meds?

@cstucky I am glad you are feeling strong. One caution, perhaps to others: I have kept a chart of my DEXA's since 2001 and I look at trends over time, not from one DEXA to another, because they are all over the place if compared one to one. There are all kinds of factors affecting scores, including positioning. I was told a difference of -.5 or +.5 is significant. Maybe there are other opinions on this.

The other point is that for DEXA's higher than -3.0 I think it may be reasonable to try diet/supplements and exercise. But as the sufferer of several spinal fractures, I can attest to the fact that there are risks to that approach for more severe cases. That may or may not be obvious but wanted to say it anyway! Lucily @cstucky your scores were/are not severe.

Thanks for the additional input. I guess I'm just very fortunate to not have DEXA numbers higher than -3.0. I wish you all the best on this shared journey.

@cstucky I assume from context that your numbers are higher than -3.0!! Since it is a negative number 🙂 Glad for you! Good luck with efforts to maintain or even improve.

In Oct. 2022, after not having a bone density test in 9 years (I shouldn't have ignored this) my doc urged me to have the test. I hadn't been taking Vitamin D, but I assumed all would be well because I've always been active. However, four years ago I had a total knee replacement and another one two years ago--bad knees made it painful for me to walk for exercise so I'd taken up biking. I was shocked to get the results from the DEXA scan. I had osteoporosis! The doc prescribed Vitamin D and Fosomax. I was disheartened and worried--knowing the meds had side effects. I talked to my doc and told him I wanted to try and improve my numbers by increasing my walking and taking up weight lifting. I also began following this Mayo support group; I've learned so much and am so grateful for the opportunity. One year later--today--I got the results from my endeavor to increase my bone density without meds. In 2022, my lumbar t-score was -2.9; today it was -2.6; in 2022, my neck was -2.0, today it was -1.9; in 2022, my left hip was -1.3 and today it was -1.4. I'm happy to share this news as a heads-up to all, the knowledge that walking and weight lifting can improve our bone density. I walk almost daily, trying to get in at least 1.5 miles, but often it's more like 3-5 miles. I weight lift at the gym 2-3 times a week for an hour at a time. I also love cycling and often ride 20 miles. I am going to be 76 next week and the improved bone density numbers I received are the best present ever. Thanks for a year's worth of education and support, Mayo group. I'll continue to follow and learn. My best to all of you. We are in this together!

An easy way to improve bone is to jump up and down 10-20 times on a hard surface every day (modify how hard you jump depending on what stage of osteoporosis you have. I read a study that they tried this on people with advanced osteoporosis and within a few months they had improved bone density. Obviously, be careful, and hold onto something when you do it so you don't fall. It's sort of a quick version of walking every day, as the pounding tells your body to add bone mass. Also, be sure to take all the right minerals and vitamin K regularly.

I don't jump that hard, and I let my heals hit first (which provides the pounding). 10-20 jumps hardly compares to just walking around.