It can be a shock when you first receive a diagnosis of osteoporosis or osteopenia and, understandably, you will worry about what the future holds. It’s important to remember that this isn’t the end of your strength. Your bones are living tissue that will respond positively to good lifestyle, exercise and nutrition choices at any age.
Consider your DEXA or REMS scan result as your baseline and start point upon which you can build. Rather than seeing your diagnosis as a threat to your future, see it as a warning sign that you need to take action to safeguard your bones.
If you’ve recently been diagnosed, or are supporting someone who has, there seven steps can help you move forward with purpose and positivity.
- Accept the Diagnosis
Accept what’s happening and acknowledge that understanding your bone health is an opportunity that gives you the chance to act, make changes and protect your future mobility and independence.
Remember, this is not your fault – bone density is influenced by age, hormones, genetics, lifestyle and, often, a dollop of bad luck. What matters now is what you do next.
- Create a doable action plan
When you first start reading about bone health, it can feel overwhelming. Calcium, vitamin D, protein, strength training, balance work, lifestyle changes… it’s a lot to take in. But you don’t need to tick everything off in a week. In fact, small, consistent changes are far more effective than dramatic ones you can’t sustain.
Aim to tackle one action at a time in each area of nutrition, exercise and lifestyle. For example:
- Add one calcium‑rich food to your day
- Go for a brisk 10‑minute walk
- Swap one alcoholic drink for a soft drink
- Do a two‑minute balance exercise while the kettle boils
Once you’ve done these, take another action in each area. Soon you will gain momentum that will lead to progress.
- Nourish your bones with everyday foods
Good nutrition is one of your most powerful tools and it doesn’t require complicated diets or expensive supplements. The following nutrients are well-known as the building blocks of healthy bones.
Calcium
You don’t need to drink pints of milk to get enough calcium. Try mixing and matching from these everyday options:
- Dairy foods like yoghurt and cheese
- Fortified plant milks (check the label for added calcium)
- Leafy greens such as kale and spring greens
- Tinned sardines or salmon with bones
- Almonds and sesame seeds
Vitamin D
In the UK, sunlight isn’t strong enough for vitamin D production between October and March. It’s advisable to take a supplement during these months and keep it going all year round if you have osteopenia or osteoporosis.
Protein
Protein is essential for both bone and muscle strength. Aim to include a source at each meal such as eggs, beans, lentils, fish, chicken, yoghurt, tofu or nuts.
Other bone‑supporting nutrients
Foods rich in vitamin K (spinach, broccoli), magnesium (wholegrains, nuts) and healthy fats (olive oil, oily fish) all play a role in supporting bone health.
Aim for balance not perfection – it’s better to have meals you enjoy and can stick to than trying to follow a strict diet.
- Exercise will boost your bones – don’t be afraid
One of the biggest fears – and misperceptions – people have after an osteoporosis diagnosis is that exercise might be dangerous. In fact, movement is one of the most effective ways to strengthen bones, improve balance and reduce the risk of falls.
A good place to start is your local gym or group exercise class to give you the guidance and encouragement you need. Check with your GP or healthcare practitioner that it’s safe for you to exercise and ensure you find an instructor who is qualified and knowledgeable about how best to restore bone strength.
Weight‑bearing exercise
These activities encourage your bones to adapt and strengthen:
- Brisk walking
- Dancing / jogging
- Stair climbing
- Low‑impact aerobics
Strength training
Strength training helps build muscle, which supports your bones and improves stability. Try:
- Resistance bands
- Light hand weights
- Bodyweight exercises like squats, press ups and holding the plank
Balance work
Improving balance reduces the risk of falls – a key part of protecting your bones. Simple options include:
- Standing on one leg
- Tai chi
- Yoga
Start slowly, listen to your body and try a few styles of exercise to find what you really enjoy. Once you find a class or group you like, it’ll be much easier to keep going.
- Prioritise healthy lifestyle choices
Lifestyle choices can have a surprisingly big impact on bone health with small changes making a meaningful difference.
Stop smoking
Smoking reduces blood flow to the bones and affects how they repair. Stopping, even after years, can help your bones recover.
Reduce alcohol
Excess alcohol can interfere with bone formation. Try keeping alcohol to moderate levels and enjoy more alcohol‑free days.
Prioritise sleep
Your body repairs itself while you sleep, including your bones. A calming bedtime routine, a dark room and consistent sleep times can all help.
Manage stress
High stress levels can affect hormones linked to bone health. Simple practices like deep breathing, gentle stretching, mindfulness or a daily walk can help calm the nervous system.
Stay connected
Social connection boosts motivation and emotional wellbeing. A walking buddy, a local class or an online community can make healthy habits easier to stick to.
- Track your progress
Let’s be honest – you can’t turn your bone health around quickly, nor can you see the progress being made. Focus instead on how changes in your diet, exercise and lifestyle choices are making you feel. You could track:
- How often you walk
- Strength sessions completed
- New groups or exercise classes you’ve tried
- Foods you’ve added to support your bones
- Balance improvements
- How steady or confident you feel
Don’t be cross if you ‘slip’ a bit – just get back on track and keep moving in the right direction.
- Build a support team
You don’t need to manage your osteoporosis or osteopenia alone. Call on friends, family, exercise instructors, nutritionists and your GP to help you build your action plan.
Remember: community support is important. A walking group, yoga class or a friend who wants to improve their fitness and wellbeing can make your new lifestyle choices more enjoyable and keep you accountable!
Ready to rebuild?
Don’t let your osteoporosis or osteopenia diagnosis define you. Use it as a wake-up call to turn things around. This is not the end of your strength – it’s the start of a journey to rebuild bone density and restore your strength, mobility and confidence.