You have Been Asking Me About Osteoporosis…
Here is where to start! 1. Find out if you’re still actively losing bone. A bone density scan tells you how much bone you have. But it doesn’t tell you very well what’s happening right now. That’s why I like bone turnover markers such as CTX and P1NP. CTX helps us understand the rate of bone breakdown. P1NP helps us understand bone formation. These are measured in via serum blood tests! If your next DEXA scan isn’t for another year or two, you don’t have to spend that entire time wondering if what you’re doing is working. You can measure what’s happening along the way. 2. Get serious about protein. Your bones aren’t just calcium. At a foundational level, they’re protein + minerals. And if you’re consistently under-eating protein, you’re missing one of the basic building blocks your body needs to maintain bone AND muscle. Research supports higher protein intake as we age, especially when you’re resistance training and actively trying to maintain or build muscle and strength. Individualze target protein intake! 3. Get enough calcium. But don’t forget the supporting nutrients. Calcium is the primary mineral in your bones, so getting enough matters. For many, 1,000–1,200 mg of calcium per day from food and supplements combined is a reasonable target. But calcium doesn’t work alone. Vitamin D3, K2, magnesium, and vitamin C all play important roles in building and maintaining strong bones. There are other minerals and nutrients involved too… Hit the big targets first. Get enough calcium. Get enough protein. Make sure you’re covering D3, K2, magnesium, and vitamin C. Then optimize from there. 4. Give your bones a reason to get stronger. Bones respond to the demands you place on them. Walking is wonderful for your health. But walking alone isn’t enough stimulus to build bone strength. You want to hit a combination of the following: Weight-bearing exercise (walking falls into this category) Impact training (when appropriate and safe for you) Resistance training (good form with progressive loading over time) Muscle matters tremendously. Stronger muscles help create forces on bone and can improve strength, balance, and your ability to protect yourself from a fall. Build stronger muscles. Build stronger bones. 5. Don’t ignore your gut. You can eat an incredibly nutritious diet… But you still have to digest and absorb those nutrients. Gut dysfunction can interfere with nutrient absorption and influence immune and inflammatory signaling that can affect bone remodeling. If you’re doing everything “right” but still struggling… Your gut may be one of the places worth investigating. 6. Look for what’s driving the bone loss. This is one of the biggest mistakes I see. People get an osteoporosis diagnosis and immediately ask: “What should I take?” I’d also ask: “Why am I losing bone?” Hormonal changes. Nutrient deficiencies. Poor absorption. Certain medications. Low protein intake. Inactivity. Chronic inflammation. Thyroid or parathyroid issues. There can be more than one contributor. The more you understand the WHY, the more intelligently you can build your plan. 7. Measure. Adjust. Repeat. This may be the most important one. Don’t build a plan and blindly follow it for two years hoping your next DEXA looks better. Get your baseline. Make intentional changes. Track meaningful markers. Then adjust based on what your body
