Has anyone improved bone density without meds?

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!

They want to do infusions on me because of osteoporosis, but now I'm on the start of heart disease, and I heard the infusions would complicate with my heart. Any advice?

I am encouraged to hear this. It seems that all the experts I’ve listened to have said to not do jumping , however before hearing that specifically I was doing a bit of that , and skipping . Jumping maybe 10x at a rip and skipping maybe across a distance of say 30- 40 ft. I didn’t pound it , but did it. And then I started hearing all these precautions and really wonder. I can understand why they might tell people this in general not knowing anyone individually, their circumstances and don’t want people to go wild doing these activities ….. and I’ve quit doing that , but still wonder. I plan to dig into this a bit with some in the know to get a more nuanced answer.

This chart helped me.

Can you share with us what type of weightlifting machines you use. I’d like to use weightlifting techniques to increase my bone density but I have seven fractured vertebrae and I have to be very careful about what I do

Did you have a physical therapist coach you on how much weight, how many repetitions and the type of machine that you use?

I understand your fear of both taking meds that may cause side effects or facing the risk of possibly fracturing. Once receiving a diagnosis of osteoporosis, we all struggle with making these important decisions. Your story sounds somewhat similar to mine in that I did all the "right things"; exercised daily, lifted weights, stellar diet and I still lost bone. My density rapidly declined during menopause yet I was still determined to do it naturally and felt that if I just did more, I could gain it back. It was a big mistake as after diligently trying for 2 years to build back bone, my spine density decreased even further. I then knew I had to graciously accept that I needed medication and felt that the best option for me was Forteo as that could directly build back my spine. I too have some autoimmune issues and was afraid of the side effects of all of the medications but I handled Forteo just fine without any problems at all. I did gain back some of my spine but not enough to pull me out of osteoporosis. Had I gone on it immediately, my situation would be completely different. Once your bone is gone, it is very hard to gain it back. Even the meds can do just so much. Having gone through this experience, I would encourage you to try a medication and see how your body handles it. If you do have side effects, you can always try something else. Best to do it all, meds, diet and exercise, for the greatest possibility of building or at least, stabilizing your bones. Wishing you best of luck and health.

After 5 years of Risedronate, my new doctor wants to put me on Prolia, because my lumbar spine degraded these past two years to -3.6. I asked him if it is good at targeting the spine. He said, "None of them target a specific area." It sounds from you post that Forteo might work better on the spine than other meds? I thought a doctor in the past told me some are better at certain areas than others. Thanks for any advice anyone might have from other doctors or pharmacists.