Osteoporosis Starter Guide

If you’re like many women, you were surprised to receive a diagnosis of osteoporosis — especially if you feel great and have no pain.

Osteoporosis is called a silent disease because bone loss happens without obvious symptoms. For many postmenopausal women, our bones are becoming more porous right under our noses.

Why does this happen?

A major factor is menopause itself. The loss of estrogen, a hormone critical for maintaining healthy bone and muscle, accelerates bone breakdown.

But here’s the good news: There are powerful, evidence-based steps you can take to strengthen your bones and muscles — starting now.

This guide is a highlight reel of what to focus on.

(And if you want to dive deeper, we have more in-depth articles on each topic.)

Medications can play a critical role in managing osteoporosis — but they aren’t the full story.

There are medications that have been shown to significantly improve bone density, and your doctor may have already discussed these with you.

Whether or not you choose to take them, there are meaningful actions you can take to support your bone health, strength, and mobility alongside medical treatment.

Here's what the science says to focus on:

1. Strength Train — And Take It Seriously

Strength training isn’t just “good for you” — it’s essential for building and preserving bone and muscle.

What the research shows:

Lifting weights or performing resistance exercises 2–3 times per week can stimulate new bone formation, slow down bone loss, and significantly improve muscle strength and balance (which helps prevent falls and fractures).

🔹 Prioritize

• 2–3 sets of 8–15 reps

• Moderate to heavy loads (challenge matters!)

• Full-body movements (squats, lunges, rows, step-ups)

• Progressive overload — gradually increasing the challenge over time

Weighted vests, impact loading (like hopping or jogging, if your doctor clears you), and higher-intensity strength work have shown the strongest benefits for bone density.

2. Move Your Body Against Gravity

Bones thrive on impact and mechanical loading.

Translation: activities that work against gravity and put force through your skeleton are key to keeping bones strong.

🔹 Great choices

• Walking

• Hiking

• Stair climbing

• Light hopping or jumping (when appropriate)

Bonus: These activities also train balance, coordination, and reflexes — essential for preventing falls.

3. Prioritize Nutrition That Feeds Your Bones

Your bones aren’t static — they’re living, dynamic tissue that require the right nutrients to grow, repair, and stay resilient.

🔹 Focus on

• Calcium: 1000–1200 mg per day (from food + supplements if needed)

• Vitamin D: Get your levels checked — optimal levels help your body absorb calcium effectively

• Magnesium and Vitamin K2: Important for calcium metabolism

• Protein: Aim for 1.2–2.0 grams per kilogram of body weight daily (Example: A 150 lb woman would need roughly 82–136 grams of protein per day)

Why protein matters:

After menopause, we lose muscle and bone faster. Since your body can't store protein like it does carbs or fat, daily intake is critical to maintain strength and support bone remodeling.

4. Train for Power — Not Just Strength

As we age, we lose power (the ability to move quickly) even faster than we lose raw strength.

Power = strength × speed

(Think: reacting quickly to catch yourself if you trip.)

🔹 Power exercises could include:

• Fast sit-to-stands

• Quick step-ups

• Light medicine ball throws

• Small, controlled hops

Training for power improves balance, agility, and reflexes — all of which dramatically cut fracture risk.

5. Stay Consistent — You’re Remodeling Your Bones

Bone responds to stress — but it takes time.

Real, measurable changes in bone density typically take 6–12 months of consistent training.

Every strength session, every walk, every protein-rich meal sends a signal:

Stay strong. Rebuild. Protect.

Stay the course. Your future self will thank you.