Osteoporosis

Osteoporosis can feel like a diagnosis that comes out of nowhere, but when you understand what it actually measures—and what it doesn’t—it becomes much more manageable.

 

Osteoporosis is defined by a loss of bone mineral density (BMD), which increases fracture risk. This is typically measured with a DEXA scan. What’s important to know is that a DEXA scan looks at bone mineral, not the full structure or “architecture” of the bone. While it gives valuable information, it also does not tell the whole story of bone strength.

 

If you’ve been told you have osteopenia, that can sound alarming. It helps to put it in context. Osteopenia simply means your bone density is lower than average. It does not mean osteoporosis is inevitable.

 

Body size also plays a role in how these results are interpreted. Smaller-framed women naturally have less total bone mass. Since DEXA compares your bone density to a standard reference, a smaller body can sometimes result in a lower score—even if your bones are appropriate for your frame.

 

There are also newer tools that look at bone health a little differently. Quantitative ultrasound, often done at the heel, uses sound waves instead of radiation. Unlike DEXA, it can provide insight not only into bone density, but also aspects of bone quality and microstructure. Research shows it is associated with bone mineral density and can help predict fracture risk, making it a useful screening tool in some settings. ([PMC][1])

 

So what can you do if you’ve been diagnosed with osteoporosis—or want to avoid it progressing?

 

Start with what your body responds to:

 

-Strength training (2–3x/week)

Focus on movements like squats, lunges, rows, and overhead presses. These exercises create mechanical load on bone, which stimulates it to stay strong.

 

-Weight-bearing activity

Brisk walking (try adding a back pack with a few books or other items in it), stair climbing, and light impact help maintain bone tissue for some women.

 

-Nutrition that supports bone

 

– Calcium: ~1,000–1,200 mg/day (dairy, leafy greens, fortified foods)

-Vitamin D: ~800–1,000 IU/day for absorption

-Protein: include a quality source at each meal to support bone structure

 

-Balance and stability work

This reduces fall risk, which is just as important as bone strength itself.

 

Bone is living tissue. It adapts to how you use your body. With the right training and support, you can improve strength, maintain independence, and feel more confident in how your body moves—regardless of where you’re starting.

 

[1]: https://pmc.ncbi.nlm.nih.gov/articles/PMC3837236/?utm_source=chatgpt.com “Calcaneal Quantitative Ultrasound as a Determinant of Bone Health Status: What Properties of Bone Does It Reflect? – PMC”