Improve bone density and strength without medication?

Thanks for sharing this. It goes to show that drugs aren’t necessarily the only option for increasing bone density. It makes me feel better about my no drug approach to dealing with my osteoporosis.

I’m trying to not take the drugs also. Can you share any tips you’ve found helpful? I’m taking Vit D3 with K2, magnesium. Active B12 and L-5-MTHF, and Berberine. I’m going to physical therapy for weight bearing, strengthening, core and balance exercises. I’ve increased calcium, eggs, etc in my diet, and added prunes daily. I’m limiting processed foods as well. I’m also going part time at work so I don’t sit so much … since my worst T & Z scores were in my lumbar spine and I had a sacral fracture last year (NOT from a fall). I am 58, and I want to do all I can without meds.

I’m trying to not take the drugs also. Can you share any tips you’ve found helpful? I’m taking Vit D3 with K2, magnesium. Active B12 and L-5-MTHF, and Berberine. I’m going to physical therapy for weight bearing, strengthening, core and balance exercises. I’ve increased calcium, eggs, etc in my diet, and added prunes daily. I’m limiting processed foods as well. I’m also going part time at work so I don’t sit so much … since my worst T & Z scores were in my lumbar spine and I had a sacral fracture last year (NOT from a fall). I am 58, and I want to do all I can without meds.

My scores are like yours. But I haven’t had a fracture. I’ve had 3 doctors tell me not to take drugs, an orthopedic surgeon, a functional medicine doctor and my dentist. My planned course of action is for 2 years try to do everything possible to up my scores without meds. Then have another dexa and see. My daily supplements are recommended by my FMD. Calcium citrate or malate- 1000 mg daily( I take Osteo-K by NBI), D3 5000 IU (I was significantly low), a B complex, Magnesium 2:1 ratio to calcium (I take citrate and glycinate), Vit K2 (I’ve done a lot if research on this one. FMD said up to 45 mg. That’s MK4. There is also MK7 that I take every other day at 182 mcg.), Boron 3 mg, Copper .9mg, Zinc 15 mg , Manganese- 1.8-23 mg, selenium 55 mcg. A lot of these I get with my multi vitamin.
She also recommended yoga, fast walking, stomping and whole body vibration for exercise.
You will find TONS of info and opinions about osteoporosis when you start researching. To me, you do what s best for you based on your health and comfort. I’m not comfortable taking the drugs. I’ll reassess after my next Dexa. Also there are other tests, P1NP and CTX, you can do to determine the action of your bone building.
I would suggest reading Dr Keith McCormicks books as well as Vitamin K2 and the Calcium Paradox by Kate Rheaume-Bleue. Also I’ve just started watching Dr Doug Lucas on YouTube.
Good luck in your journey.

Oh wow that is quite different from my prescription if I’m reading it correctly. 2mg estrogen versus my .025 mg estrogen patch …. And 50 mg progesterone versus my 100 mg. I’ll have to research these doses to help explain the differences. Thanks so much. Do you mind sharing your age and years since menopause).

Fosamax technically isn't a bone builder. With severe osteoporosis and a history of fracture, I would be scared to rely on prunes, but it would be helpful info as an addition to bone building meds!

This study (Funded by the Prune Boards!) says 5-6 prunes a day
https://www.medicalnewstoday.com/articles/eating-5-to-6-prunes-a-day-may-prevent-bone-loss-osteoporosis

“Our study is the first to reveal that consuming just 5-6 prunes a day prevented a loss of bone mineral density at the hip, the site of most concern for aging men and women as hip fractures commonly lead to hospitalization, diminished quality of life, and loss of independence.”
— Dr. Mary Jane De Souza

I was cleared by cardiologist to take hormones starting in mid 60’s. I’m having mild fluid retention at end of day, so will dial back estrogen cream a tad and increase progesterone to 100 mg. The beauty if ttansdermal creams are that they are easy to adjust and have far fewer cardiac risks.

Hi Sallyj2. May I ask if you did a CT scan showing your arteries were clear of plague (or fairly clear)? I have a history of heart disease in my family plus many years ago I was stupid enough to smoke. I gave it up decades ago, but my cardiologist said it still may have affected my arteries and as a precaution has suggested a statin. This may be a reason for me not to be cleared. I put a call into my cardiologist but his office hasn’t gotten back to me yet.

Hi Sallyj2. May I ask if you did a CT scan showing your arteries were clear of plague (or fairly clear)? I have a history of heart disease in my family plus many years ago I was stupid enough to smoke. I gave it up decades ago, but my cardiologist said it still may have affected my arteries and as a precaution has suggested a statin. This may be a reason for me not to be cleared. I put a call into my cardiologist but his office hasn’t gotten back to me yet.

I am 58, and had a sacral fracture last year (not from a fall); I found out after that I have osteoporosis. Most recent DEXA scan showed lumbar spine T score -4.1 and Z score -3.1. Recommendation from endocrinologist is Romosozumab(Evenity) for a year, then Reclast infusions after that. I am struggling to find any peace at all from researching these medications, and have not found a single doctor willing to discuss anything other than "standard treatment" because they say that's just what is done. I am researching like crazy to find information and options available to me. I have started physical therapy to gain strength, changed my diet, and have started taking active B12 with L-5-MTHF, D3 with K2, Berberine, Magnesium, and collagen. I have had a full-time desk job for 40 years; I am going part time so I'm not sitting so much also.