Over the years, dozens of our Adventurers have reversed osteopenia (the stage before osteoporosis), and many who already had osteoporosis have dramatically improved their bone density. Here are the five things that can help you if this is a concern of yours.
1. Lift heavy
This is the scariest one for a lot of people, and I get that. But if you want to dramatically improve your chances of avoiding osteoporosis, you need to lift heavy.
How heavy? More than 70% of the most weight you can lift right now. If you can pick up 100 lbs, you should regularly be picking up 70 lbs or more. That sounds like a lot, which is exactly why you learn it with a Shapesmith watching every rep.
Eventually this will make you stronger, so you’ll keep adding weight over time.
Do this two to three times a week and you give every future DEXA scan its best chance of showing better numbers.
2. Get scanned
Ask your doctor about a baseline DEXA scan, especially if you’re a woman, you’re past menopause, or osteoporosis runs in your family. It lets you track something you can’t see in the mirror, and it shows whether your training is working year over year.
3. Quit drinking, smoking and vaping
Drinking more than two drinks a day raises your risk of a hip fracture by nearly 70%. Smoking raises it by 84%.
These habits are costing you your body and your future independence. It’s really not a good trade.
4. Get enough vitamin D and calcium
Get your calcium from food first: dairy, canned fish with bones, leafy greens and fortified foods. Vitamin D is hard to get from food alone, especially through a North Country winter, so ask your doctor whether you need a supplement and how much.
If you’re like me and take thyroid medication, take calcium supplements or eat food high in calcium at least four hours apart from it, because calcium blocks the medication from being absorbed.
5. Start in your 20s and 30s
Most people reading this aren’t in their 20s or 30s anymore, but this is the single most important thing women can do to prevent osteoporosis later in life.
Bone density peaks around 30. The higher you build that peak, the more the gradual decline that comes with age stays minor compared with people who don’t take care of themselves.
There are plenty of medical breakthroughs happening right now, but you can’t bank on them arriving in time. Strong bones are your insurance policy, and the best time to buy it is while you still can.
That said, this isn’t a do-it-now-or-lose-out thing. We’ve had Adventurers in their 70s reverse their osteopenia. The best time to start is in your youth. The second best time is now.
Ready to start lifting safely? Book a free assessment and a Shapesmith will build a program around your bones, your joints and your goals.
A note on safety: this article shares our coaching experience, not medical advice. If you’ve been diagnosed with osteoporosis or osteopenia, talk with your doctor before starting heavy lifting, and bring their guidance to your assessment.
