Osteoporosis is a condition which results in the bone density becoming decreased. It is from too much bone absorption versus not enough bone being produced. Some common causes are :

  1. Insufficient Calcium
  2. Insufficient Vitamin D which helps absorb calcium in the bones
  3. Insufficient estrogen for women and androgen for men
  4. Insufficient weight bearing/ resistance training exercises for muscles and bones
  5. Smoking
  6. Anorexia

Calcium   recommended daily intake  1000mg Under age 51,   1200 mg Over age 51

TUMS has 1000mg per tablet as a side note




Vitamin D:


(Dr Axe Pictures as source)

400 to 800 Under age 51

800 to 1000 Over age 51

Best weight bearing exercises for osteoporosis

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. If you’re not sure, you should check with your healthcare provider.

Examples of high-impact weight-bearing exercises are:

  • Dancing
  • Doing high-impact aerobics
  • Hiking
  • Jogging/running
  • Jumping Rope
  • Stair climbing
  • Tennis

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:

  • Using elliptical training machines
  • Doing low-impact aerobics
  • Using stair-step machines
  • Fast walking on a treadmill or outside

Muscle-Strengthening Exercises

These exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises and include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Lifting your own body weight
  • Functional movements, such as standing and rising up on your toes



A Bone density scan involves a T score. Here are the basics to look out for in the test.


The T-Score
Level Definition
Osteoporosis Bone density is 2.5 SD or more below the young adult mean (−2.5 SD or lower).
Severe (established) osteoporosis Bone density is more than 2.5 SD below the young adult mean, and there have been one or more osteoporotic fractures.




Between -1 and -2.5 Your score is a sign of osteopenia, a condition in which bone density is below normal and may lead to osteoporosis.



The most common sites of osteoporosis fractures are the wrist, spine, hip, and shoulder.



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