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How to Stop Osteoporosis from Getting Worse: Proven Strategies for Stronger Bones

How to Stop Osteoporosis from Getting Worse: Proven Strategies for Stronger Bones

by | Feb 18, 2025 | Digestion, Exercise, Healthy aging, Nutrition, Sleep & stress reduction, Supplements

If you’ve been diagnosed with osteoporosis, you might be wondering: “How can I stop bone loss and protect my bones?” The good news is that osteoporosis can be managed—and even improved—with the right approach

While medications are often prescribed, lifestyle choices play a critical role in strengthening your bones naturally. A comprehensive strategy includes nutrition, exercise, gut health, stress management, sleep, and targeted supplementation—all essential components of The BONES Method™ for optimal bone health.

Key Strategies to Prevent Osteoporosis from Worsening:

1. Eat a Bone-Strengthening Diet

Your diet directly affects bone density. Prioritize foods rich in calcium, vitamin D, magnesium, and collagen while reducing inflammatory foods that can weaken bones.

Best Foods for Bone Health

    • Calcium-Rich Choices: Sardines, leafy greens (kale, bok choy), tahini, almonds, and fortified plant-based milks (National Institutes of Health).
    • Vitamin D Sources: Salmon, egg yolks, mushrooms, and moderate sun exposure to enhance calcium absorption.
    • Magnesium & Potassium: Avocados, bananas, nuts, and seeds help neutralize acids that deplete calcium (National Institutes of Health).
    • Vitamin K2-Rich Foods: Gouda, Brie, Jarlsberg cheeses, egg yolks, and fermented foods like sauerkraut—all important for directing calcium to the bones instead of the arteries (Harvard T.H. Chan School of Public Health).
    • Boron-Rich Foods: Prunes, raisins, dates, avocados, almonds, and walnuts to support calcium, magnesium, and vitamin D utilization for bone mineralization (Journal of Nutrition).
    • Collagen-Boosting Foods: Bone broth, citrus fruits, and high-quality protein support bone matrix formation (Journal of the American College of Nutrition).
    • Healthy Fats: Olive oil, avocado, and omega-3-rich fish help reduce inflammation and improve calcium absorption.

For a deeper dive into the key nutrients your bones need, check out our blog 5 Essential Nutrients for Strong Bones—And Why Calcium Isn’t Enough

Foods to Limit or Avoid

    • Excess Sugar & Processed Foods: Can increase calcium loss and weaken bones (American Journal of Clinical Nutrition).
    • Sodas & High Caffeine Intake: The phosphoric acid in soda may deplete bone minerals (Harvard Medical School).
    • Refined Grains & Seed Oils: Increase inflammation and hinder nutrient absorption.

2. Engage in Strength Training & Weight-Bearing Exercise

Why Exercise is Crucial for Bone Health

Just like muscles, bones need stress to remain strong. Weight-bearing and resistance exercises stimulate new bone formation and slow down bone loss 

Best Exercises for Osteoporosis

    • Strength Training (Progressive Resistance Exercise – PRE): Squats, lunges, push-ups, and leg presses (American College of Sports Medicine).
    • Weight-Bearing Cardio: Brisk walking, stair climbing, dancing, and hiking.
    • Impact Training: Heel drops, hopping, and jumping to improve bone density.
    • Balance & Posture Training: Tai Chi, yoga, and static and dynamic balance training exercises to reduce fall risk (Harvard Medical School).

Check out my Top Balance Exercises for Osteoporosis for step-by-step guidance.

Exercise Tip: Gradually increase resistance over time to keep challenging your bones safely.

3. Optimize Digestion & Gut Health for Better Nutrient Absorption

Your gut health determines how well your body absorbs bone-building nutrients. Support your microbiome and improve digestion to maximize bone support (American Journal of Clinical Nutrition).

    • Fermented Foods: Sauerkraut, kimchi, and yogurt for a healthy gut microbiome.
    • Boost Stomach Acid: Apple cider vinegar, lemon water, and digestive bitters improve nutrient absorption (Harvard Medical School).
    • Avoid Processed Foods & Excess Sugar: They disrupt gut bacteria and may lead to nutrient deficiencies.
    • Check for Gluten Sensitivity: Gluten intolerance can cause poor calcium, magnesium, and vitamin D absorption.

4. Prioritize Quality Sleep for Bone Repair

During sleep, your body releases growth hormones essential for bone remodeling. Poor sleep increases cortisol levels, which accelerates bone loss (National Sleep Foundation).

Tips for Better Sleep:

    • Stick to a consistent sleep schedule (7-9 hours per night).
    • Limit screen time before bed to prevent melatonin disruption.
    • Try herbal teas like chamomile or valerian root for relaxation.
    • Keep your room cool (65-67°F) for optimal sleep.

5. Manage Stress & Support Emotional Well-Being

Chronic stress increases cortisol, which can accelerate bone breakdown. Managing stress lowers inflammation and supports long-term bone health (Journal of Bone and Mineral Research).

Stress-Reducing Techniques:

    • Deep Breathing Exercises: Try 4-7-8 breathing or alternate nostril breathing.
    • Meditation & Mindfulness: Lowers stress hormones that affect bone density.
    • Joyful Activities: Gardening, music, art, or spending time with loved ones.

 6. Use Smart Supplementation for Bone Support

    • Calcium (Citrate, Hydroxyapatite, or Algae-Based): Most absorbable forms for strong bones. Calculate how much calcium you are getting in your diet and supplement just enough to reach 1000 mg/day.
    • Vitamin D3 + K2: Ensures calcium reaches bones instead of arteries. Have vitamin D levels checked to determine how much you need.
    • Magnesium (Glycinate, Malate, Citrate): Essential for bone mineralization and reducing fracture risk (National Institutes of Health).
    • Collagen Peptides: Provides building blocks for bone structure.
    • Omega-3 Fatty Acids: Lowers inflammation linked to bone loss. Aim for 2000 mg/day.

Learn more about The Best Magnesium for Bone Health to find the right form for your needs.

 

The Bottom Line: Take Control of Your Bone Health

Preventing osteoporosis from getting worse isn’t just about calcium—it’s about whole-body health.

  • Eat a nutrient-dense diet.
  • Engage in strength training & weight-bearing exercise.
  • Optimize digestion for better nutrient absorption.
  • Prioritize sleep & stress resilience.
  • Use targeted supplements for extra bone support.

These strategies help slow bone loss, strengthen bones, and reduce fracture risk—naturally.

Want a personalized osteoporosis prevention plan? Let’s work together to build your strongest bones yet! Schedule a consultation today.

References:

  1. American College of Sports Medicine (ACSM). Resistance Training and Bone Density.
    https://journals.lww.com/acsm-msse/fulltext/2019/05000/acsm_s_guidelines_for_exercise_testing_and.18.aspx
  2. American Journal of Clinical Nutrition. Gut Microbiome and Its Impact on Bone Health. https://academic.oup.com/ajcn/article/107/3/428/4965811
  3. Harvard Medical School. The Benefits of Lemon Water for Digestion.
    https://www.health.harvard.edu/blog
  4. Harvard T.H. Chan School of Public Health. Vitamin K and Bone Health.
    https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
  5. International Osteoporosis Foundation (IOF). Exercise Recommendations for Osteoporosis Prevention.
    https://www.osteoporosis.foundation/
  6. Journal of Bone and Mineral Research. The Impact of Stress and Cortisol on Bone Density.
    https://asbmr.onlinelibrary.wiley.com/doi/full/10.1002/jbmr.1695
  7. Journal of Nutrition. The Role of Boron in Bone Metabolism and Calcium Retention.
    https://academic.oup.com/jn/article/126/suppl_4/1165S/4728983
  8. Journal of the American College of Nutrition. Magnesium’s Role in Bone Formation and Osteoporosis Prevention.
    https://www.tandfonline.com/doi/abs/10.1080/07315724.2011.10719982
  9. National Institutes of Health (NIH). Calcium – Fact Sheet for Health Professionals.
    https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  10. National Institutes of Health (NIH). Magnesium and Bone Health – Fact Sheet for Professionals.
    https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  11. National Institutes of Health (NIH). Vitamin D – Fact Sheet for Health Professionals.
    https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  12. National Sleep Foundation. The Role of Sleep in Bone Regeneration.
    https://www.sleepfoundation.org/

 

    What Are the Early Signs of Osteoporosis? How to Detect & Prevent Bone Loss

    What Are the Early Signs of Osteoporosis? How to Detect & Prevent Bone Loss

    by | Feb 18, 2025 | Healthy aging

    Osteoporosis is often called a silent disease because you may not know you have it until a bone breaks or a bone scan reveals low bone density. However, there are early warning signs that can help you detect bone loss before it leads to fractures.

    If you’ve ever wondered, “How do I know if I am starting to get osteoporosis?” or “What are the first symptoms of osteoporosis?”, this blog will walk you through subtle signs, risk factors, and proven ways to strengthen your bones naturally.

    What Is Osteoporosis & Why Early Detection Matters?

    Osteoporosis is a condition where bones become weak and brittle, making them more prone to fractures. According to the National Institutes of Health (NIH), over 10 million Americans have osteoporosis, and 44 million more have low bone mass, putting them at risk.

    Why Is Osteoporosis Called a Silent Disease?

      • You won’t feel your bones weakening, as there are usually no symptoms until a fracture occurs.
      • Many people don’t realize they have osteoporosis until they get a bone scan (DXA or REMS test).
      • By the time fractures happen, bone loss has often progressed significantly.

    Despite its silent nature, there are subtle warning signs that your bones may be losing strength.

    How Do You Know If You Are Starting to Get Osteoporosis?

    While osteoporosis doesn’t usually cause pain or discomfort, certain early signs may suggest bone loss is occurring.

    1. Receding Gums & Loose Teeth

    Your jawbone supports your teeth, and if you notice your gums receding or your teeth shifting, it could be a sign of bone loss in the jaw (J Dent).

    What You Can Do:

    1. Weakened Grip Strength

    If opening jars feels more difficult or your grip strength has noticeably weakened, it could be linked to lower bone density. Studies suggest that grip strength is a predictor of fracture risk (National Osteoporosis Foundation).

    What You Can Do:

      • Start resistance training to improve muscle and bone strength.
      • Use hand grippers or squeeze a stress ball to build grip strength.
    1. Brittle or Weak Fingernails

    Your nails reflect your body’s ability to absorb minerals. If they break easily or seem thinner than usual, it may indicate poor calcium and collagen absorption.

    What You Can Do:

      • Eat more magnesium-rich foods like leafy greens, almonds, and avocados.
      • Ensure adequate collagen intake through bone broth or collagen peptides.
    1. Height Loss or a Hunched Posture

    Losing ½ inch or more in height per year could be a sign of vertebral fractures caused by osteoporosis. A rounded, hunched back (kyphosis) can also indicate spinal bone loss.

    What You Can Do:

      • Measure your height annually and track any changes.
      • Focus on posture exercises, including yoga and Pilates.
      • Learn How to Improve Balance & Prevent Falls to protect spinal bones.

    How Can You Prevent Osteoporosis from Getting Worse?

    The best way to protect your bones is to take preventive action early.

    1. Strength Training & Impact Exercises
      • Weight-bearing activities like walking, hiking, or dancing help strengthen bones.
      • Resistance training (lifting weights) improves bone density.
      • Impact exercises (heel drops, hopping) stimulate new bone growth.
    1. Eat a Nutrient-Dense Diet for Bone Health
      • Magnesium, Vitamin D, and K2 help calcium absorption.
      • Boron & Collagen improve bone flexibility and structure.
      • Limit sugar and processed foods that weaken bones.

    Read: 5 Essential Nutrients for Strong Bones—And Why Calcium Isn’t Enough.

    1. Prioritize Sleep & Reduce Stress
      • Poor sleep increases cortisol, which leads to bone loss (National Sleep Foundation).
      • Stress hormones weaken bones, so practice deep breathing & meditation.

    When Should You Get a Bone Density Test?

    If you have any of these risk factors, ask your doctor about bone density testing:

      • Women over 50 or postmenopausal women
      • Anyone with a history of fractures
      • Those with autoimmune conditions or prolonged steroid use

    Not sure whether to get a DXA scan or a REMS scan for osteoporosis? While DXA scans are effective at detecting early bone loss, they do not measure bone quality or fragility. Watch this video to learn the key differences between DXA and REMS technology and why REMS may offer a more comprehensive assessment of your bone health.

    Final Thoughts: Take Action Before It’s Too Late

    Osteoporosis can go unnoticed until a fracture occurs, but by paying attention to early warning signs, you can prevent bone loss and protect your future mobility.

    Have questions about your bone health? Get expert guidance—schedule a bone health consultation today!

    References

    1. National Institutes of Health (NIH). Osteoporosis Overview.
      https://www.bones.nih.gov/health-info/bone/osteoporosis/overview
    2. National Osteoporosis Foundation. What is Osteoporosis?
      https://www.nof.org/patients/what-is-osteoporosis/
    3. Relationship Between Osteoporosis and Periodontal Disease: Review of the Literature
    4. National Sleep Foundation. How Sleep Affects Bone Health.
      https://www.sleepfoundation.org/
    Non-Pharmacological Treatments for Osteoporosis in Postmenopausal Women

    Non-Pharmacological Treatments for Osteoporosis in Postmenopausal Women

    by | Feb 18, 2025 | Healthy aging

    Osteoporosis is a major health concern, affecting over 54 million people in the United States alone. It is a chronic, progressive disease characterized by bone deterioration, leading to weak and fragile bones that are more susceptible to fractures. Studies show that one in two women and one in four men over the age of 50 will experience an osteoporosis-related fracture in their lifetime (National Osteoporosis Foundation).

    While pharmaceutical treatments, such as bisphosphonates and parathyroid hormone therapy, can slow bone loss and increase bone density, they do not address the underlying causes of osteoporosis and may have side effects, including spontaneous fractures and delayed healing.

    The good news? Non-pharmacological strategies can help prevent and manage osteoporosis naturally. At Nurtured Bones, we focus on holistic, natural approaches that strengthen bones, reduce fracture risk, and support long-term bone health.

    How Bone Remodeling Works: The Key to Strong Bones

    Bone is a living tissue that constantly undergoes remodeling through the activity of two key cells:

    • Osteoclasts – Break down and remove old bone cells.
    • Osteoblasts – Build new bone to replace old cells.

    For healthy bones, osteoblasts and osteoclasts must remain in balance. Osteoporosis occurs when bone is broken down faster than it is rebuilt, leading to low bone density and increased fragility.

    The first step in natural osteoporosis treatment is identifying the root cause of bone loss and implementing lifestyle changes to restore balance to bone metabolism.

    Risk Factors for Osteoporosis: What You Can and Cannot Control

    Uncontrollable Risk Factors

    While some osteoporosis risk factors cannot be changed, awareness allows for early intervention and prevention strategies.

    • Being female (women are at higher risk due to hormonal changes).
    • Small frame size (thin or petite individuals have less bone mass).
    • Menopause and hormonal changes (estrogen loss accelerates bone loss).
    • Family history of osteoporosis (genetics influence bone health).
    • Autoimmune and endocrine disorders (conditions like rheumatoid arthritis or hyperthyroidism can weaken bones).

    Controllable Risk Factors

    By making key lifestyle changes, you can significantly reduce bone loss and, in some cases, even reverse osteoporosis naturally.

    • Smoking reduces calcium absorption and weakens bones.
    • Excessive alcohol consumption (more than one drink per day) accelerates bone loss (Osteoporosis International).
    • Sedentary lifestyle leads to weaker bones due to lack of stimulation.
    • Poor diet, low in calcium, vitamin D, and other essential nutrients.
    • Inadequate digestion limits nutrient absorption, impacting bone health.
    • Chronic inflammation triggers excessive bone breakdown.
    • High-stress levels elevate cortisol, which weakens bones.

    Addressing these risk factors through diet, exercise, and lifestyle changes can effectively prevent and halt bone loss.

    Top Non-Pharmacological Treatments for Osteoporosis

    1. Bone-Building Nutrition: Eat for Stronger Bones

    Your bones need more than just calcium to stay strong. A bone-healthy diet should include:

    • Calcium-rich foods – Leafy greens, sardines, almonds, tahini, and dairy alternatives.
    • Vitamin D – Essential for calcium absorption; sources include sunlight and supplementation.
    • Healthy fats – Olive oil and avocados reduce inflammation.
    • Adequate protein – Supports collagen production and bone structure.
    • Polyphenol-rich foods – Prunes, berries, and green tea help protect bones.

    For a deeper dive into bone-boosting foods, check out this related blog:
    Nutraceuticals for Stronger Bones: How Nature’s Compounds Can Help Prevent Osteoporosis

    2. Targeted Exercise for Bone Strength

    • Weight-bearing exercises – Walking, dancing, and stair climbing strengthen bones.
    • Resistance training – Lifting weights improves bone density and muscle mass.
    • Balance exercises – Tai Chi and yoga help prevent falls.
    • Posture training – Reduces fracture risk, especially in the spine.

    Studies confirm that regular weight-bearing and resistance exercise can increase bone density and reduce fracture risk in postmenopausal women (Journal of Strength and Conditioning Research).

    3. Improve Gut Health for Better Calcium Absorption

    Even if you consume enough calcium, your body may not absorb it properly if your gut health is compromised.

    • Support digestion with probiotic-rich foods like yogurt, sauerkraut, and kimchi.
    • Limit processed foods that disrupt gut bacteria.
    • Consume prebiotic fibers from garlic, onions, and bananas.

    Healthy gut bacteria play a direct role in calcium absorption and bone metabolism (Frontiers in Endocrinology).

    4. Reduce Inflammation to Protect Bones

    Chronic inflammation speeds up bone loss by over activating osteoclasts. Reduce inflammation by:

    • Eating anti-inflammatory foods – Turmeric, ginger, omega-3-rich fish, and walnuts.
    • Staying hydrated to support bone and joint health.
    • Avoiding processed sugars and seed oils, which contribute to systemic inflammation.

    Reducing inflammation naturally preserves bone density and supports overall health.

    5. Stress Reduction & Hormonal Balance

    Chronic stress elevates cortisol, which can weaken bones over time. Incorporate:

    • Meditation and mindfulness to reduce stress-related bone loss.
    • Adaptogenic herbs like ashwagandha and rhodiola to support adrenal function.
    • Quality sleep, which is essential for bone regeneration.

    Stress management is an often overlooked but critical factor in osteoporosis prevention.

    Are Natural Treatments Effective for Osteoporosis?

    Absolutely. Research confirms that lifestyle and dietary changes can significantly reduce fracture risk and, in some cases, increase bone mineral density naturally.

    Why choose a holistic approach?

    • Addresses the root cause of bone loss.
    • Enhances overall health, not just bone density.
    • Reduces medication dependency and potential side effects.

    If you’re wondering whether a natural osteoporosis treatment plan is right for you, let’s create a customized strategy to strengthen your bones naturally.

    Schedule a FREE Consultation with Susan at Nurtured Bones Today!

    Prunes and Bone Health: How Eating Prunes Can Improve Bone Density in Postmenopausal Women

    Prunes and Bone Health: How Eating Prunes Can Improve Bone Density in Postmenopausal Women

    by | Feb 18, 2025 | Nutrition

    dreamstime_m_45002509As women age, bone health becomes a top priority—especially after menopause, when estrogen levels decline, increasing the risk of osteoporosis. While calcium and vitamin D often take the spotlight in bone health discussions, prunes (dried plums) are emerging as a powerful, natural food for maintaining and improving bone density.

    Recent research highlights that prunes can help slow bone loss, reduce inflammation, and promote bone formation, making them a valuable addition to any osteoporosis prevention plan. Let’s explore how prunes support bone health and how to incorporate them into your diet.

    Why Bone Health Declines After Menopause

    During menopause, estrogen levels drop, leading to accelerated bone resorption (bone breakdown) without a corresponding increase in bone formation. This imbalance results in:

    • Loss of bone mineral density (BMD)
    • Weaker bones, increasing the risk of fractures
    • Higher likelihood of developing osteoporosis

    To combat these effects, nutrition plays a crucial role—and prunes are proving to be a powerful ally in maintaining bone strength.

    The Science Behind Prunes and Bone Health

    1. Prunes Help Prevent Bone Loss

    A 2022 study published in Advances in Nutrition found that daily consumption of prunes helps prevent bone loss in postmenopausal women. The study analyzed multiple trials and concluded that eating 5-10 prunes per day can significantly maintain or even improve bone mineral density (BMD)

    2. Rich in Bone-Protective Nutrients

    Prunes contain key vitamins and minerals essential for bone health, including:

    • Vitamin K – Crucial for bone metabolism and calcium absorption.
    • Boron – Supports bone growth and the metabolism of minerals like calcium and magnesium.
    • Potassium – Helps neutralize bone-depleting acids in the body.
    • Polyphenols – Plant compounds that act as antioxidants, reducing inflammation and oxidative stress that contribute to bone loss.

    3. Anti-Inflammatory Properties

    Chronic inflammation is a major contributor to osteoporosis. Prunes contain polyphenols, which have been shown to reduce inflammatory markers that contribute to bone degradation. (Food Funct.)

    4. Supports Gut Health for Better Calcium Absorption

    A healthy gut microbiome plays a key role in calcium absorption. Prunes contain both soluble and insoluble fiber that promotes gut health, ensuring optimal nutrient absorption. This indirect benefit enhances the bioavailability of bone-building minerals like calcium and magnesium.

    How Many Prunes Should You Eat for Bone Health?

    Research suggests that consuming 5-10 prunes per day provides significant bone health benefits without excessive sugar intake.

    • For prevention: 5 prunes per day
    • For improving bone density: 10 prunes per day

    Prunes are naturally sweet, making them a convenient snack without added sugars or artificial ingredients.

    Easy Ways to Incorporate Prunes Into Your Diet

    If eating prunes straight from the bag isn’t appealing, try these delicious ways to include them in your diet:

    • Blend into smoothies with Greek yogurt and nuts for a bone-boosting breakfast.
    • Chop and toss into salads with leafy greens, goat cheese, and walnuts.
    • Add to oatmeal or yogurt for natural sweetness and fiber.
    • Use in savory dishes like stews, quinoa bowls, or roasted vegetables.
    • Make prune energy bites with nuts, coconut, and seeds for a nutritious snack.

    Are Prunes Better Than Other Dried Fruits for Bone Health?

    Unlike raisins, dates, or apricots, prunes contain a unique combination of polyphenols, boron, and vitamin K, specifically linked to bone health. While other dried fruits have benefits, prunes stand out as the best choice for preserving bone density.

    More Bone-Boosting Foods to Include

    While prunes are a powerful tool for bone health, combining them with other bone-building foods creates an even stronger foundation for preventing osteoporosis.

    For more information on other natural compounds that support bone density, check out our related blog:
    Nutraceuticals for Stronger Bones: How Nature’s Compounds Can Help Prevent Osteoporosis

    Final Thoughts: Can Prunes Help Prevent Osteoporosis?

    Yes! The science-backed benefits of prunes—from reducing bone loss to supporting gut health—make them an excellent addition to a bone-healthy diet.

    If you’re looking for a simple, natural way to strengthen your bones, adding just a handful of prunes daily can help protect against osteoporosis and improve overall bone density.

    If you’re looking for personalized guidance on improving your bone health, I’d love to help! Schedule a consultation to discuss your specific needs and create a plan tailored to support your bones for years to come. Contact me here to get started!

    Progressive Resistance Training for Osteoporosis: How to Strengthen Bones Safely

    Progressive Resistance Training for Osteoporosis: How to Strengthen Bones Safely

    by | Feb 17, 2025 | Exercise

    Did you know that simply walking or lifting the same light weights every week won’t be enough to keep your bones strong? If you want to prevent osteoporosis, build bone density, and stay active for life, you need to progressively challenge your bones and muscles—and that’s where Progressive Resistance Exercise (PRE) comes in!

    PRE is a scientifically backed strength training method that helps increase bone strength, reduce fracture risk, and improve stability—all crucial for women over 50 looking to maintain strong, healthy bones naturally.

    What is Progressive Resistance Exercise (PRE)?

    Progressive Resistance Exercise (PRE) is the gradual increase of resistance over time to stimulate muscle and bone growth. Instead of repeating the same exercises at the same intensity, PRE challenges your bones progressively, ensuring they continue to remodel and strengthen.

    Key Benefits of PRE for Bone Health:

    • Increases bone mineral density
    • Reduces fracture risk
    • Strengthens muscles that support bones
    • Improves posture & balance (reducing falls)
    • Prevents osteoporosis progression

    Why Walking & Light Weights Aren’t Enough

    Many women think that walking daily or lifting 3-5 lb dumbbells is enough to protect their bones. While these are great first steps, they don’t provide the progressive overload necessary for bone remodeling and strength gains.

      • Walking is weight-bearing but lacks enough impact to stimulate significant bone growth.
      • Lifting the same light weights without progression doesn’t challenge bones enough to grow stronger.
      • Osteoporosis-prone areas (hips, spine, and wrists) need targeted strength training to build resilience.

    If you want to truly strengthen your bones, you MUST progressively increase resistance over time!

    How to Safely Progress Exercise

    1. Start with Proper Form & Light Resistance

    Women with osteoporosis should begin with bodyweight exercises or light resistance bands before moving on to weights. Proper form and alignment are essential to prevent stress on the spine and joints.

    Beginner Example: Bodyweight squats, wall push-ups, seated leg lifts.

    2. Gradually Increase Load and Resistance

    Once comfortable, increase resistance slightly by adding light dumbbells or resistance bands. Small progressions, such as adding 1-2 lbs of weight every few weeks, allow bones and muscles to adapt safely.

    Progression Example: Move from bodyweight squats to goblet squats with a 5-lb weight.

    3. Focus on Key Bone-Building Areas

    The most common fracture sites in osteoporosis are the spine, hips, and wrists. Exercises should specifically target these areas:

      • Hips & Lower Spine: Squats, lunges, step-ups, leg presses.
      • Upper Spine & Arms: Push-ups, bicep curls, triceps extensions, rowing exercises.
      • Core & Stability: Planks, bridges, Pallof Press (check out my Pallof Press Blog for more on my favorite core strengthening exercise.)

    4. Maintain a Safe Progression Pace

    Avoid sudden increases in weight or impact. Progressing too quickly can lead to injury. Instead:

      • Increase weight by 5-10% every 2-4 weeks.
      • Perform 8-12 repetitions per set to maximize bone stimulation.
      • Listen to your body—pain is a sign to modify, not push through.

    Who Should Avoid  Heavy-Weight Training?

    While progressive loading is beneficial, women with severe osteoporosis or previous fractures should work with a qualified specialist to:

      • Modify exercises that involve spinal flexion (e.g., crunches, forward bending).
      • Ensure proper posture and alignment to protect the spine and joints.

    The Takeaway: Strong Bones Need Progressive Challenge

    Building stronger bones isn’t about doing more of the same exercises—it’s about progression. Gradually increasing resistance through Progressive Resistance Exercise (PRE) is one of the best ways to:

      • Stimulate bone remodeling
      • Prevent fractures and falls
      • Enhance posture, balance, and mobility

    Whether you’re just starting out or looking to advance your training, a properly designed progressive strength program can help you maintain strong, healthy bones for life.

    Ready to Start a Bone-Strengthening Exercise Plan?

    If you’re unsure how to safely build strength without increasing fracture risk, I can help. Let’s create a personalized plan that aligns with your bone health needs and fitness level.

    Schedule a consultation today!

    Scientific Research on Strength Training & Bone Health

    Multiple studies confirm the effectiveness of resistance training for bone strength:

    A study published in the Journal of Bone and Mineral Research found that high-intensity resistance training significantly increased bone density in postmenopausal women. (Weidauer et al., 2015)

    Another study in the Osteoporosis International Journal highlighted that progressive resistance training reduces fracture risk and improves muscle mass in older women. (Kelley et al., 2018)

    Research from the National Osteoporosis Foundation suggests that weight-bearing & resistance training are essential for osteoporosis prevention and management. (NOF, 2023)