Can Osteoporosis Be Reversed? Simple Changes That Prevent Bone Loss

If you’ve been diagnosed with osteoporosis, odds are you want to do whatever you can to keep your bones strong. You may even wonder if it’s possible to restore lost bone density. But can you reverse osteoporosis? Unfortunately, the answer is no, but there are ways to stop bone loss in its tracks. Read on for more.

Osteoporosis: the ‘silent’ condition

Roughly 8 million women over 50 in the US have osteoporosis,  which occurs when the body loses too much bone or doesn’t produce enough, leading to weaker, brittle bones. As a result, your bones become vulnerable to fractures.

“Not all patients realize they have osteoporosis because it’s a ‘silent’ condition, meaning you won’t have any symptoms,” says Rod Marianne Arceo-Mendoza, MD, an endocrinologist at Loyola University Medical Center and an associate professor of medicine at Loyola University Chicago Stritch School of Medicine. 

Still, there are subtle signs to watch out for, including a hunched posture, walking and balance issues, less muscle strength and loss of height, according to the National Institutes of Health. However, many women won’t know they have osteoporosis until they have a diagnostic bone density test (DEXA or DXA scan) or break a bone.

Protecting your bones when osteoporosis can’t be reversed

Unfortunately, osteoporosis cannot be fully reversed, but you can still prevent further bone loss.  “Once you’ve lost that bone density, you’re not going to get it back to the way it was,” says Dr. Arceo-Mendoza. “However, you can prevent the progression and reduce the chances you’ll break a bone.”

When treating osteoporosis patients, Dr. Arceo-Mendoza says the goal is to stabilize the condition to avoid further loss of bone mass. Fortunately, several lifestyle changes can help prevent further bone loss and even improve bone density. 

How to keep your bones strong if you have osteoporosis

There are several prescription medications available to treat osteoporosis. They include biphosphonates such as alendronate (Fosamax), a weekly pill, and Zoledronic acid (Reclast), an annual IV infusion. And healthy lifestyle and dietary changes are essential to help the bone disease  from progressing. In addition to quitting smoking, which is an absolute must for bone health, since nicotine slows the production of bone-forming cells and decreases calcium absorption, here are five healthy bone habits to try:

1. Boost the top two bone health nutrients

Calcium and vitamin D are two key nutrients touted for keeping bones dense. Calcium helps build and maintain strong bones, while vitamin D helps the body absorb calcium. 

The recommended daily calcium intake for women 50 and younger is 1,000 mg., while women 51 and older need 1,200 mg. As for vitamin D, women 50 and younger should get at least 400 to 800 IUs daily, and those 51 and up need at least 800 to 1,000 IUs. 

2. Savor bone-friendly healthy foods

“There are about 15 different nutrients that play a role in bone health, including copper, zinc, boron and magnesium,” says Alan R. Gaby, MD, a New Hampshire-based general practitioner, nutritional therapy expert and the author of Nutritional Medicine. “Foods containing these nutrients include whole grains, avocados, dark leafy greens, nuts, seeds, beans and meats such as beef, chicken and pork.”

Manganese (found in whole grains) is also vital for healthy bones. “This mineral is essential for building bone and cartilage, and many people may not be getting enough of it,” Dr. Gaby notes. “Doing something as simple as swapping out white bread for whole wheat can double your dose of dietary manganese.”

Other sources of manganese include shellfish, sweet potatoes, zucchini, bananas, pineapple, berries and black tea. Tip: If you’re worried you’re not getting enough of these nutrients, try a daily multivitamin-multimineral supplement, suggests Dr. Gaby. One to try: Centrum Silver Women 50+.

3. Make time for regular exercise

“Weight-bearing exercises that make you work against gravity are a great way to improve your bone strength,” says Dr. Arceo-Mendoza. Examples include walking, hiking, jumping rope, dancing or playing pickle ball, she says. 

Engaging in strength-training by using dumbbells, resistance bands or even your own body weight also helps build up bone and prevent further bone loss. Dr. Arceo-Mendoza suggests 30 minutes of weight-bearing exercises a day, five days a week—but this can be as simple as taking a walk with friends.

4. Get a good night’s sleep

During sleep, the body undergoes bone remodeling. This is when old tissue is removed and new bone tissue is formed. That could explain why sleeping for five hours or less has been linked to lower bone density compared to sleeping seven hours a night, according to a study of postmenopausal women in the Journal of Bone and Mineral Research.

“There’s a rhythm throughout the day,” says lead study author Heather M. Ochs-Balcom, PhD. “If you are sleeping less, one possible explanation is that bone remodeling isn’t happening properly.”

5. Snack on prunes

Prunes, or dried plums, are rich in bioactive compounds that may slow bone loss and reduce fracture risk.  A study in Osteoporosis International found that postmenopausal women who ate four to 12 dried plums daily for a year maintained their bone density, strength and structure compared to those who didn’t eat the fruit. The scientists believe bioactive compounds like polyphenols in the prunes may blunt the inflammatory pathways that cause bone loss.

More on supporting bone health:

Enhance Bone Strength + Balance With These 2 Online Workouts That Can Help Prevent Osteoporosis

Stages of Osteoporosis: How to Stop Bone Loss in Its Tracks

MDs Reveal The 6 Best Foods For Bone Health — Plus The One Drink You’d Never Expect

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.