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10 Ways to Prevent or Reverse Osteoporosis

antiaging and osteoporosisHalf of all women will have osteoporosis by age 60. One in five women will have a hip fracture in her lifetime, and 50% of them will never walk again. Men are not immune to this problem. 30% of osteoporosis happens in males, and 50% of men who suffer hip fractures will die within one year.

A New Disease?

Osteoporosis which is so prevalent now, was virtually unheard of a hundred years ago. It was a rarity until the turn-of-the-century. So what happened? Did our genes change in a hundred years?

No! Genetic material takes thousands of years to change. The only thing that changed was our environment. Our diet and lifestyle are much different than they were hundred years ago and it has caused an epidemic of osteoporosis. So, what do we do? How can we reverse this process?

Here are 10 ways you can prevent or reverse osteoporosis:

1. Stop the Pop!

Carbonated beverages such as soft drinks, Champagne, and sparkling water leach calcium from your bones. A Harvard study on 16 to 20 year-old women showed that half of them were already showing bone loss as a result of excess soft drink intake. Carbonated beverages also have excess phosphates, which cause even more calcium loss.

2. Cut down on Protein

Excess protein intake causes acidity in the body, which in turn causes calcium to be lost in the urine. Most people need only two to 4 ounces of lean protein, three times a day.  The average American diet contains two to three times this much.

3. Keep Your Stomach Acid!

Many people are on acid blocking drugs, such as Nexium, Protonix, Prevacid, Tagamet, and Zantac, for problems such as heartburn and hiatal hernia. Stomach acid is necessary to absorb minerals such as calcium, magnesium, and zinc. Blocking stomach acid significantly increases the risk of osteoporosis.

These drugs were meant to be used for six to eight weeks at a time, not for years at a time! In fact, most heartburn symptoms are not due to excess stomach acid. Two thirds of the patients on acid blocking agents have too little stomach acid, not too much!

4. Cut out Caffeine!

Each cup of coffee that you drink makes you lose 150 mg of calcium in your urine. Chemically decaffeinated coffee is not the answer either though, because it contains harmful chemicals that interfere with the detoxification process. Naturally decaffeinated teas are a better option, but if you must drink caffeinated coffee, at least increase your calcium intake by 150 mg for each cup you drink.

5. Get the Right Kind of Calcium

Tums is one of the worst sources for calcium. In addition to being composed of calcium carbonate, which is a poorly absorbed form of calcium, it decreases the stomach acid even further. Calcium citrate and calcium hydroxyapatite are the best forms of calcium to take. They need to be taken on an empty stomach for best absorption, and only 500 mg at a time (that’s all our bodies can absorb at one time). A total dose of 1000 to 1200 mg per day is adequate for most menopausal women.

6. Get Some Sun!

Vitamin D deficiency is also epidemic in our society. Vitamin D helps to absorb calcium,  and put it in the bones. It is also important for immune system modulation, depression,  and autoimmune disorders. It is made in your skin when you get out in the sun. The farther you are from the equator, the less vitamin D you make in your skin. Most supplements contain 400 to 800 IU which is inadequate for most people in northern latitudes.

Since a skin cancer is such a concern, most people use sunscreen when they go out in the sun. Sunscreen blocks over 90% of your vitamin D production. But instead of putting yourself at risk for skin cancer, the best solution is to take supplements. Vitamin D levels can be measured by your physician, and the supplements can be titrated accordingly.

7. Have Your Hormones Checked

Hormonal decline is one of the most common reasons for bone loss after menopause in women. Andropause, the male equivalent of menopause, also causes bone loss in men.  Adequate levels of estrogen, progesterone, and testosterone are important for bone maintenance.

Excess levels of cortisol, insulin and parathyroid hormone can also cause bone loss.  Most physicians never check for these levels. An elevated calcium level in the serum is a clue that parathyroid hormone might be in excess. Excess refined sugars and starches in the diet cause elevated insulin levels. Excess stress causes elevated cortisol levels.

8. Change Your Diet

Excess refined sugars and starches, elevate your insulin levels and cause an increase in osteoporosis. The ideal diet is one called a “low glycemic index” diet. Glycemic index is a measure of how quickly food turns into sugar in the bloodstream. Low glycemic index foods do not raise blood sugar or insulin levels quickly, and include lean proteins, beans,  vegetables, and good fats (nuts, olives, olive oil, fish, fish oils, avocados).  Increasing fiber intake is an easy way to lower sugar and insulin levels. Fiber taken just before meals helps to slow down the absorption of sugars and fats, and can help lower cholesterol and blood sugar levels, as much as medication.

9.  Reduce Stress

Stress raises cortisol levels. If cortisol levels are high for long periods of time it can cause bone loss. Cortisol antagonizes insulin and leads to insulin resistance, eventually raising the blood sugar and causing calcium loss in the urine. As little as 25 teaspoons of sugar can cause calcium to be lost in the urine.

Stress reduction can include specific activities aimed at invoking the “relaxation response” such as yoga, tai chi, meditation, massage and prayer. It may also include getting more sleep, taking a vacation, getting psychotherapy to help with toxic relationships, and making an effort not to “burn the candle at both ends”.

10. Exercise More

When the muscles pull against the bones during exercise, it stimulates the bones and tells them that they are needed. Any weight-bearing exercise such as walking, hiking, climbing stairs and weightlifting can increase bone density. As little as 15 to 30 minutes a day can be helpful.  Weightlifting does not need to be with heavy weights either, it can be with as little as 2 – 5 pound hand or ankle weights. Or you can use your own body weight and let gravity to do the job. Floor exercises such as leg lifts and sit ups, will work just fine. Exercises such as swimming and cycling though great for muscle strength and fitness are not weight-bearing so aren’t the most beneficial for your bones.


83 Responses to “10 Ways to Prevent or Reverse Osteoporosis”
  • I was very concerned to learn about acid tablets. I’ve taken nexium for over twenty years and now Zantac. I don’t know a natural alternative. I do have hiertal hernia, and it’s very uncomfortable when sleeping if I didn’t take something to see me through. I’m really worried about my osteoporosis. I’m even on prednisolone too for rheumatoid arthritis so even worse.
    Thank you for you help!

  • Linda Thomas says:

    Question: I was told that bicycling was not good for your bones because there is no resistance.
    Yet you say it is good for bones? I know it is for cardiovascular.

    • staff says:

      Great question Linda,
      Recent studies involving serious cyclists have raised interesting questions about calcium loss for this group of athletes. For most of us though, moderate cycling represents exerting pressure against resistance so there is some value for our bones. Given the choice between cycling and nothing at all, cycling is a great exercise. If you are concerned about bone health, add some weight bearing exercises into your routine such as walking.

  • LAURA MILLER says:

    Thank you!!! That was very helpful!! I have not been able to tolerate the drugs for osteoporosis.

  • Kate says:

    I use Bone Up from a natural helath food store and Vitamin D3 which help to revert me back to osteopenia. I also exercise and try to follow the 10 steps listed above. Good luck!!

  • Larga Tuscane says:

    Thank you. I’m desperate for a natural and permanent reversal. Unfortunately, I was an individual that experienced an extreme and adverse reaction to generic actonel. I literally thought I was dying. Bravo to those that can take these drugs, but God help us that cannot. Hoping for a more positive way with the above recommendations.

  • jennifer lukawski says:

    I am only 35, getting sent to rheumatologist, my dexa scan came back pretty bad, can osteoporosis be reversed or is it permanent

  • pat says:

    actonel … I had not heard of that! I looked at the side effects and thought NO THANKS …. I am dealing with enough already I do not need more problems! Thank you however for your wonderful article and it sure gives me some places to start! I feel much more hopeful!

  • Tony Roach says:

    I am in Rosemary’s camp, I too like many many Americans have a hiertal hernia and have taken Prilosec and Nexium for over 20 years and now I have osteoporosis … to go off the drugs puts my esophagus at risk … because each time I try the acid comes back 1,000 fold …. and even with an ekevated bed the acid reflux is very problematic. Can you HELP not just me, but the hundred of thousands if not millions in the same situation?????

  • Gary says:

    I am a 58 year old male. I have been stressed at work for at least 25 years. I have been under the care of at least two PCPs. I experienced all of the symptoms related to stress. Neither one of these doctors mentioned the relationship between stress and osteoporosis. A year ago, i received a lifescreen test and they diagnosed me with a potential for osteoporosis. Even then, my current PCP dismissed the results saying the heel test is not accurate. About a month ago, he relented and ordered me to have a scan done to check for osteoporosis. Surprise, I am now on meds to attempt to reverse the bone loss caused by my 25 years of stress. I know some of the blame is on me for not doing my own research but most web sites did not mention the relationship between stress and osteoporosis. Now that I am specifically putting stress and osteoporosis in the search text, I see there is clearly a relationship. Thank you for your site and the information i read here.

  • Mara Macs says:

    Hi, does chocolate interfer too?

  • Jim says:

    Great tips. Thank you. I am a male and was diagnosed with this bone disease in 2000 at age 49 after fracturing my leg on a gym machine. I have had a lifetime of professional white collar work and had no outside pursuits such as golf or sailing. I lacked sun, vegetables and swimming was not enough. The consulting Professor immediately put me on Actonel. I have had no side effects at all. I gave up swimming and began walking then running. After three years I moved out of the red osteoporitic BMD rating. Last week I moved well towards the green zone and now am marked osteopenic – a much better rating. It has taken five years so far but I will remain on track. It can be reversed.

  • Margie Wright says:

    I’m 56 and was just diagnosed with osteoporosis. I have never stuck to regimen of taking calcium and Vit D supplements as was advised by dr in past. Plus I drink 2-3 cups coffee daily…This article was very informative for life style changes.
    Although my dr suggested I choose one of the drug treatments, is it wise to first try life-style changes and then compare next DEXA scan to current result to see if my changes are working?

  • Penny says:

    You’re right to be concerned, I took various PPIs for years, and eventually they stopped working. I was given a prescription to take one in the morning and one at night. I decided, that since I need acid for digestion, this was not a good idea. I researched the topic, and found a fantastic website. It’s Sherri Brescia Holisic Blends. I followed her regimen for 6 months, and I also eat 1/2 an apple before bed. Problem completely solved. Nieves had reflux again. No more waking at night with pain. Check it out!

  • Darla Stidham says:

    A friend of mine had been on prescription antacid pills for years. She started drinking Kefer Milk and has never took another pill since then. She likes the blueberry flavor.

  • clarise boudreaux says:

    I also have been on acid blockers (nexuum etc) for many years. recently I began making a cinnamon, ginger tea and when I take this every day, I do not need the meds. something worth looking at. Its called an asian ginger tea and sometimes has persimmon in it

  • clarise boudreaux says:

    Try making a tea from cinnamon and ginger. I boil 10 or so sticks of cinnamon, and sliced fresh ginger. I sip on it each day and this helps my reflux.If I take this every day, I can stay away from the meds. sometimes I forget to make the tea.
    there are recipes on the net called Asian ginger tea, and sometimes call for dried persimmon, which is hard to find, so I skip the persimmon.

  • Candie says:

    I have had GERD for many years and have been on Omeprazole without ANY improvement. My doctor finally had me tested for “LACTOSE and FRUCTOSE” intolerance and I came back positive to both. I have revised my diet and take a digestive enzyme with meals and no longer have the bloating, burning and discomfort. I also stopped taking the “Prilosec” The first week that I stopped the generic Prilosec I did have a lot of stomach burning, but it stopped within a few days and has not returned. I do not have a hiatal hernia though, but I think that can be repaired. So for me the answer was not taking the medications but needing to go lactose / fructose free, staying away from “fructose, honey, corn syrup etc. The plus is that I have lost weight too! I am so grateful that I had this breath testing done. They are very simple tests that my gastro doctor ordered and I had the results following the 2nd test. I also noticed that having my bed raised and laying on my back are a plus. Hope this helps someone like it has me. I am post menopausal and was also concerned about osteoporosis.

  • Morgan says:

    Thanks for postin all of these natural remedies!! I would definitely go the natural route. It is the least invasive plan of action, and doesn’t come with a laundry list of side effects. All medications have side effects and most risks outweigh the benefits. For those of you with hiatal hernia, give chiropractic a try, along with the diet change. Many people have gotten great results! As a matter of fact, chiropractic can help anyone by making sure the nervous system is properly functioning, so that all of these great changes you are making will get properly assimilated into your body! Happy healing everyone!!

  • Rose says:

    To treat acid reflux,try pink himalayan salt solution twice or thrice a day especially before you sleep.It works magic to balance your stomach’s PH.I stopped taking acidity drugs completely and am now healed of acid reflux.

  • Michelle says:

    Hi, you say take fibre before meals, in what form? I am 52 and have just been told I have osteopenia, I do walk a lot and thought I eat a good diet but will now make more changes and take calcium and vitamin D every day to help.

    Thank you for the information

  • Veronica says:

    Hello, I’m going to try all of these! I’m 37 and I was told I have Osteopenia. We found out after 3broken bones. Since I was very vitamin D deficient dr decided to do a Dexa Scan and thats how we found out I have Osteopenia. Now I have 2 additional stress fractures from just stepping down a little to hard ;(
    So in 7 months , I’m at 5 broken/fractured bones! Please help! If anyone has had luck to reverse Osteopenia please let me know. Bad thing is I am immobilized for the next 2 months again! Not easy with a 4 month baby and 2 toddlers. (Yes I was pregnant with the broken bones)

  • Nancy says:

    Hi, I just got a call from my Dr. Saying that my osteoporosis has gotten much worse! I took Fosomax for about 15 yrs. then he took me off of it for 2 years. Now I’ve been on it again for about 6 months. I’ve missed 2 doses. That can’t be the reason it’s gotten so much worse, can it? I am so upset, I hope I can take some of these suggestions and improve the numbers. I am 61 years old, and my mother and grandmother had it. My grandmother didn’t get any fractures until very late in life, and my mother never had any. I have a bad feeling that mine is worse than theirs!

  • Nicole says:

    @ Tony Roach. I am a 26 year old female, and I too have osteoporosis due partly to taking ppi’s for 4-5 years. I only took them that long because I like you, could not get off of them, even when i tried to “wean” off. And doctors always told me that I don’t need to wean off.. but YOU DO. This is how I did it.. I did it after I read someone else did this. I’m SO SO SO SO SO glad I ran across their comment. So to start off, you need to be taking a PPI that has the little granules inside a capsule. I counted out the total number in one capsule (it was like 270) and i reduced the number by 2 granules everyday, and sometimes I’d jump back up or stay at the same level to give my stomach some time to settle. The osteoporosis has continued… But I am now free of the PPI and my stomach has seriously never been in better shape… I eat a paleo/gaps diet. Mostly meat, vegetables, eggs. No more acid reflux. Hardly ever any digestive discomfort.. and nothing like before. I got on PPI’s because I was miserable.. I think changing my diet would have fixed it. Meat is something I digest the easiest now.. While on ppi’s, meat was a death sentence. I had gastroparesis while on PPI’s. I’m so glad to be off. It’s possible if you do it this way. Now I am just dealing with the aftermath.. pain and damage to my self esteem as a 26 year old losing her smile 🙁 I am sure it will stabilize at some point. I’ve been off PPIs for maybe like…10 months or something.

  • Amy says:

    Nancy, you need to Google the “Dangers of Fosamax” and equivalent generic medications in the same class!

  • Brian says:

    Rosemary Bennett, Take bicarbonate of soda in a glass of water

  • mays says:

    I am diagnosed with GERD and I have been taking Nexium for the last 3 months. My Dr.asked me to take for 2 more months.Would this affect my ostioponea if I continue the treatment for 2 more months taking one tablet 20 in the morning and the other at night.

  • Jerri Lynn says:

    I am a 55 year old female with severe osteoporosis. I’ve had it 10 years. I’ve tried 2 rounds of reclast which did not work and made me very sick. Now they want me to try prolia. Anyone tried this yet? I’m
    Very frustrated as I exercise, eat healthy and have no idea why I keep getting worse any suggestions would be helpful I was on nexium for 5 years and had several rounds of steriod shots in my 20s due to a sports injury. Can this really be reversed?

  • Kim says:

    I was diagnosed with severe osteoporosis 18 months ago. After a year of exercise, supplements, healthy eating, and extra rest, I had a second scan and was worse! No one (primaries, ob/gyn, two rheumatologists) knew why. I went to see an endocrinologist, who said it was menopause (I was 55 when first diagnosed–not even menopausal yet!). I did a ton of research and learned that if you blood calcium is in the high normal range and you are over 30, you may very well have hyperparathyroidism. No meds or lifestyle changes will help if this is what is causing your bone loss. I had two (out of four) diseased parathyroid glands removed. The great news is that now my body will begin to reverse my osteoporosis, and I won’t need medication to do it.

  • sarah says:

    can osteopenia be reversed what is the best natural supplement to take

  • Jessica Hopkins says:

    Your body needs stomach acid to signal the esophageal sphincter to close. Thus, the PPI’s such as omeprazole (nexium), actually make a hiatal hernia worse! Consult a nutritionist to get your stomach acids back in good balance, and your hiatal hernia will eventually heal. Best of luck!

  • TC says:

    I am 53 and 5 years post menopausal. been on standardized bioidentical hormone therapy for 4 years due to intolerable hot flashes [estradiol and progesterone]. I just went for a specialized nutritional consult and learned about tricalcium phosphate, one of few calcium supplements that doesn’t cause cardiac arterial damage. I take only 500 mg per day with vitamin D3 and K2, I walk/jog daily with 2lb arm weights, and I take a mineral called Strontium 375mg which helps grow bone. Plus I stopped all coffee, still occasionally have some small amounts of chocolate & a single glass of champagne, but don’t drink sodas at all. I ALSO had a consultation with a homeopathic MD [expensive but worth it] who put me on a constitutional strengthening remedy customized for me as well as the BONE sarcode [remedy to stimulate my immune system to remineralize my bones]. I am going to have another DEXA scan after 1 year and keep cutting my sugar & stress and hoping my osteoporosis improves.

  • L. Medina says:

    My doctor wants to start me on Fosamax, but after reading about all the side effects, i’m having second thoughts. Any more ideas on reversing my osteoporosis without the use of drugs.

  • Sue Ettmayr says:

    i too was prescribed Actonel as, after a fractured 7th rib and bone density test, osteoporosis found in L1 and L2. I have a delicate stomach at the best of times. Turning vegan has helped that enormously. I also have weak remaining teeth. So, I am too scared to start the Actonel. I am however taking 1000mg B-Cal-D. Any advice?

  • Sue Ettmayr says:

    My mother had a hip fracture at the age of 73. She had an embolism during the hip replacement operation and died.Now I’ve got osteoporosis at 65, discovered after fracturing my 7th rib. Although the Dr prescribed Actonel I’m too scared of those side effect. natural route for me for now.

  • Jeanne says:

    TC, I was just diagnosed with osreporosis, but I have never broken any bones, have eaten a fairly calcium rich diet, lots of milk, cheese, green leafy vegetables, and no coffee or sodas since I was in my 50’s. Im now 67, postmenopausal. I took estrogen for about 15 years, but stopped when I was 52 as it ceased to work for me. I wont take any of the drugs for osteoporosis after reading about the side effects. Im interested in your progress and what a BONE sarcode is? Im going to get the form of calcium you mentioned along with the other minerals and the physical program you are on. Sounds good to me. I wish you well.

  • Debra says:

    I have had three injections of prolia and it is the only med I have not had side effects with. I took actonel and reclast in the past. I am 44 and was diagnosed at 38. My bones are improving.

  • Barbara says:

    Dear TC,

    I am dealing with a similar situation.
    Please let me know the name of the homeopathic MD you went to. Even if not located in my state, I would like to call him or her.

    Thank you…!

  • Ceejay Jusino says:

    Can a person with respiratory issues takes algaecal supplement?

  • Karen Nicolino says:

    I have had 2 injections of Prolina. Had no side effects from this. I also take Vit D3 2000. I have osteoporosis, arthritis and bone degeneration in my spine. Also 2 bulging disks in my L3 and L 5. Very painful. Could hardly get out of bed and walk. Any advise or what kind of Doctor to see? Thank you.

  • Brenda says:

    I have osteoporosis and took omeprazole for 15 years to counter stomach acid from a hiatal hernia. I opted for hiatal hernia surgery because I did not want to take omeprazole, fearing the damage it was doing, nor did I want any injectable solutions for the osteoporosis. It took awhile, but I no longer have acid reflux. For rare occurrences, I take a chewable papaya enzyme tablet.

  • Sumer Riddle says:


    You should find a functional/integrative doctor who can help you get to the root cause of your autoimmune processes. Steroids and acid blockers only suppress symptoms, they don’t do anything to fix the real problems. There are plenty of things that can be done such as testing for those things that are triggering the autoimmunity such as food sensitivities, micronutrient deficiencies, environmental, chemical and genetic factors which all may contribute. Only those trained in functional or integrative medicine have the knowledge to find your root cause. Good luck.

  • schin says:

    i have told by doctor thats having ostioprosisit in my hip joints .but i can walk now bit some pains i feel in my hip joits how can i recover with this probalem?

  • Chrissie says:

    Hi I have just discovered I have steoporoasis. What can I do that is natural. I teach yoga, I do get stressed sometimes, I am a coeliac so don’t eat any carbs hardly. I eat small amount of meat. Frightened to take calcium suppliments as it might block all the nutrients of food as I have difficulty in absorbing food. Just had shingles which left me with horrible it itches on arms and legs looks like they on a neural pathway. Have Osteo arthritis on my spine. I don’t eat a lot of protein. Help please….

  • Karris Neuman says:

    To TC
    You mentioned you had a consultation with a homeopathic MD, and where is this person located?

    I am 567yrs old had a dexa scan done 2 yrs ago and now another one yesterday and my numbers are worse.

    Have not taken any of the meds they offered 2 yrs ago because of the side effects.

    Thanks for your help.

  • Karen says:

    What state is your homeopathic Dr. in. I was just told I had osteo, rating -3 in my spine and one thigh bone, I freaked. Going to try your regimen, as I told friends about Strontium years ago.
    I hope its Ca., Karen

  • Nancy says:

    I was on PPI’s for 5 yrs. I slowly went off (e.o. day for 3 weeks, then 1 every 3 days, then 1 every 4 days, etc. until I completely eliminated the daily PPI pill. I had added 2 DGL tablets w/each meal and follow each meal with 1 or 2 chewable papaya tablets. I start each day w/1 T natural apple cider vinegar mixed w/1 cup warm water and 1 tsp honey. I don’t eat or drink for appr 30 min. I also take a probiotic before going to bed. Head of bed is elevated 2-3 inches AND I don’t eat 2-3 hrs before going to bed. It has worked!!

  • clarise says:

    I took Nexium for over 8 years, and of course I developed Osteoporosis. I heard how bad the PPIs are and decided to get off. I too have a hernia. weaning off PPIs takes several weeks or months. It took me 5 months, and I still have some trouble, but take a acid reducer occasionally. I started with doterra digest-zen oil, one drop under my tongue to help with digesten. I then found out about DGL chewable tablets which I got from Amazon. This helped me wean off the PPIs. I still use these every day, I cut Carbs as much as possible, and can’t eat chocolate or drink red wine. Looking at Nancy’s reply, I think I will try the cider vinegar in the morning. I had tried it, but not 1st thing in the morning. Also I make bone broth (chicken) as often as I can. I also take probiotic. I came up with this by research, my doctor disagrees with me about the Nexium. He says it wont hurt bones. I am going for a bone scan this Thursday, hoping that all the exercise that I have done will pay off.

  • Pammy says:

    I’ve had acid reflux and guard plus severe heartburn for years, I finally talked to a nutritionalist and found out about DGL ULTRA 10:1 Deglycyrrhizinated Licorice it literally cured my stomach lining and got rid of all my stomach and esophageal problems….you can get them at any Wallgreens there chewable and I don’t care for black licorice flavor but they come in German chocolate flavor, take them 20 min. Before each meal (breakfast, lunch, dinner) for one to two months and you should get major relief from all stomach worked wonders for me….

  • Ada Shetler says:

    I got rid of my heartburn by eating low carbs. No bread, pasta or rice so limiting my gluten. Eating lower amounts of sugar helps too. I am now searching for a more natural way to combat my osteoporosis. I have been taking Actonel but am concerned about some of the serious effects of long time use and plan on discontinuing its use.

  • Florence says:

    I have take 3 Prolia injections. I developed sever pain in right thigh and groin. Orthopedic doctor says I have lower disk issues and lots of arthritis. Have had shot in groin for leg pain down front of thigh. Worked but down side of thigh is terrible after any distance of walking, eases when I sit for awhile. Groin pain after too much activity when getting in and out of car is unbearable! Doctors tell me bone fractures are bigger concern. Can I come off Prolia for awhile and try more nutritious foods and see if pain subsides!

  • Zingara says:

    For those of you suffering with heartburn/acid reflux, you may want to look into Braggs Apple cider vinegar DRINK (with the mother; comes in a few flavours) and Urban Moonshine’s Digestive Bitters. I used to get heartburn and had to rely on Zantac. Then I found out how icky acid blockers are, and gave Braggs and UM a try; they are WONDERFUL! I have been using them now for several years whenever I have something a bit greasy or too heavy, and they work for me! The same goes for my husband. Good luck!

  • Julie anderson says:

    I don’t know where to turn. I know o have advanced osteoporosis at age 60. I know my mom is a breast cancer survivor,with dementia at 87 with a less severe form of osteoestinia u call it? We are both pianists. Because she did not take prolia or any of that,when she fell and broke a hip it healed in 4 weeks. When more recently she fell and broke her wrist even being houdini and constantly getting out of her sat and playing Beethoven she healed. Had she been on prolia 20 yrs her wrist would have shattered in a million pieces. I’d like to go natural. I’m concerned that soy, and even almonds ,and stronium can cause cancer. Can I fight osteoporosis w strength, walking,and I all ready eat leafy greens, almost no carbs, oil,etc. I eat salmon, drink herbal plain tea, I don’t drink or smoke. I drink espresso. In the morning,and maybe a glass of Cabernet 1x a week. I do use pink sea salt when I cook, but I dress salads w cider or red vinegar,garlic and herbs. I do use some tofu, fat free cottage cheese,and quite limited amounts of cashew butter(a tsp) or hummus as my protein. I am on disability so any stress is my anxiety disorder,but I address this w my therapist,and my neurontin and topomax. Can they affect osteoporosis? How about fioricet or Valium? I am starting physical therapy and accunpuncture to try to illuminate the need for the last 2 but I do deal w chronic pain. Would a dance class be ok? I used to study modern dance. (Martha graham type) I’m in ny so walking gets cold. I don’t like crowds. Where can I get aerobic fitness on a poor persons income? Put on old episodes of soul train and dance it out?

  • Rosemary Butcher says:

    I have had fusion L4/5 in 2013, it eent terribly wrong I was told because I have osteoporosis. Emergency surgery was required to remove mist if the titanium. Nearly 3 years later I now have severe scolios of the L2/3 and L3/4. The problem is that to stop this from getting even worse fusion will be needed. My surgeon wont go there becausecifvthe drastic problem with the previous surgery. I certainlt don’t want any further fusion as fusion only creates more fusion. It would just keep going ubtil I have a spine resembling a rod with no movement. I am very healthy at 66 I attend tge gym 3-5 days a week, wallk everywhere I don’t drive so it’s part of my life. I don’t have any of the bad foods/drinks except tea and coffee. I have 1 coffee daily and 2-3 black teas no sugar. I am taking calcium carbonate 1500mg which equates to to 600mg of elemental calcium. I also consume 250ml non-fat milk, 100ml natural unsweetened yoghurt and at least 30gms cheese daily. Reading the article I see that calcium carbonate is not the calcium that should be taken. It’s very difficult to get REAL answers from pharmacies as they want to sell their products. Am I having enough natural calcium? Can you give some help pkease. I live in Perth Western Australia. Thanks Rosemary

  • Angie Cifarelli says:

    No one said that they Reversed osteoporosis I would like to know if there someone out who reverse it

  • Maureen says:

    I have a hiatal hernia too but got off those nasty drugs by using aloe life, marshmallow root and DGL licorice. I also sleep on a wedge. U can do it too but it takes time and can be uncomfortable for several months. But I have not taken any drugs for several years. Hope this helps

  • Chrissy Pratt says:

    Use aloe vera for heartburn instead of nexium, prevacid, etc…

  • K. Hill says:

    Try researching raw apple cider vinegar as a digestive aid. It seems counter-intuitive because doctors will tell you that you have too MUCH acid, but read as much as you can about ACV and see if it might help you as it has helped others.

  • G. Sigman says:

    I am 56 and just had an abnormal dexa scan result yesterday. I’m in shock but I guess I shouldn’t be. Even though I do weight training 3 times a week. walk regularly, dance and practice yoga, I fall into the high risk catagory. Hysterectomy at age 37 (left ovaries but never on hormones until 2 months ago) have marked lumbar scoliosis, hypothyroid disease diagnosed at age 54, mom had osteo, am a small frame: 5’3″ 115lbs. Was given fosamax in my 40’s to PREVENT osteoporosis and look what happened! Going in for labs next week so we’ll see about the parathyroid and other levels. I see I’m not alone which makes me feel less singled out. I’m encouraged to know that some have been able to reverse theirs.

  • sok jardine says:

    I suffer from osteoporosis for the last 10 years. It runs in my family of 5 siblings.
    I was on bisphophonates medication for the first 5 years and stopped as it shows no improvement My arthritis doctor wants me to go for an infusion of Zoledronic acid.Do you think that’s a good idea ? I read that one of the side effect is joint pain.

  • Anne Mills says:

    I took prolia after chemo on suggestion of my oncologist. The shot…very painful and $1600. Severe aches in back for next 6 months. So, i quit the shot though i was supposed to take for next two years. Glad i quit, as after that i heard bad reviews. Please read reviews.

  • B.Mawell says:

    I was diagnosed with Gerd a few years ago. I took Prilosec initially for about 1 week. After that I changed my diet which worked for the most part. I also tried the apple cider vinegar, that seemed to help also. Just recently a friend introduced me to kombucha (fermented black tea) and that stuff is amazing!

  • Patricia Nyack says:

    I reversed my osteoporosis by weight bearing exercise and walking, did that for a year and it went to osteopenia. However, I stopped for a long time and now have osteoporosis again! Jumping jax also help

  • Gina Holland says:

    I had a complete panel of blood work and minerals tested recently, and even though I’ve been diagnosed with osteoporosis (I’m 60), my calcium levels were much higher than any other mineral in my body. I am working with a functional medicine doctor and a wellness coach. I’m generally healthy (especially looking at my blood work) and I totally refuse to take any of the osteoporosis drugs. I’m hoping with bioidentical hormone pellets, proper supplementation, and targeted exercise, it can be reversed, at least somewhat!

  • sandra says:

    Try eliminating ALL carbohydrates. They are the only non-essential macronutrient (protein and fat are the others). Research a ketogenic diet. My husband and mother both had acid reflux as well as IBS. After just a few weeks on a keto woe, both were resolved, for both of them. Good luck.

  • Alison says:

    I use to have heart burn and reflux all the time until I changed my diet, go on a non processed food diet and you should notice all of that gone. Anything boxed canned or processed will give you heartburn. Eating this way will also get rid of a lot of other health issues. Eat, fruit vegetables, nut seeds, legumes. Awesome!!

  • Jeri says:

    Kale, steamed kale has tons of healthy calcium. Really bad numbers started at -3.8, then getting better 1 year later -3.6, 6 months later -3.5, it’s slowly getting better so I’m increasing my steamed kale/organic, approx 2 cups a day, and using DK2 drops, lots of hiking up hills and stairs, and “core” exercises, tiny 1/4 coffee in morning, chocolate 1 time a week, also drink a glass of organic celery to start the morning and a smoothie with all organic blueberries, brocolli, flax seed, chai seed, and nettles all good mix with almond milk. Again it’s a slow process but it took 60 years of stress and driving 50,000 miles a year to mess me up, stress free almost, let it go!! And average miles 15,000 a year big difference. And lots of prayers, prayers for you all!!!

  • Marie says:

    Today I went to Flexogenix, they told me I need 2 hip replacements, 2 knee replacements. That my bones are little. To look at them he would have thought I was a very old woman instead of being 54 years old. I went to a orthopedic surgery office in January, 2017 ,said they will not operate on me until I lose 125 lbs. Told me to increase my calicum, more vitamin d,it would not hurt to take arthritis.I have osteoporosis, I plan to have weight loss surgery, he told me not to put it off no later than 2 months or I will end up cripple. I have lost weight of 75 lbs before I even went to the orthopedic surgery. Get sick when I move to much. Any suggestions will be greatly appreciated. I have Psoc I take nothing for it. Have been eating meat for protein, drink protein shakes,baked vegatables or salads. I do not have insurance to cover weight loss surgery, they will not operate until I can pay the doctors up front,which I do not have that kind of money.

  • Martha says:

    Dear TC and Sarah,
    can you provime with the phone number and the name of the homeopathic MD.
    TC where can I get the Bone UP? Is it sitll working well for you?

  • C Foley says:

    I have also taken Nexium for about 20-25 years and am now in the process of getting off of it. It can take several months. For example, I started with reducing the morning pill to every other day instead of every day. That took about 4 months! Now I have reduced the morning pill to every 3rd day. Eventually I will cut out the morning pill altogether. Then begin the same process with the evening pill. It takes a long time, but eventually the stomach will adjust to life without Nexium. Can’t wait!

  • Marina says:

    Anti-acid tablets do the opposite of what should be happening in your stomach. When I was pregnant I had major heartburn constantly, and apple cider vinegar was the only thing that would bring me relief. My doctor laughed it off and said it made no sense since it was acidic, but after doing some research, I learned that I needed to increase my stomach acid for the acidity to stop coming back up, and that’s exactly what apple cider vinegar did! Take a teaspoon mixed with a little water before every meal and every time you have heartburn, and you will soon see improvements. Make sure it is RAW apple cider vinegar though, with the vinegar mother floating at the bottom of the bottle, as it is a fermented drink containing probiotics that need to be alive to heal your stomach.

  • Sue says:

    I tried Prolia for 2 years and it reversed my osteoprosis back to osteopenia. stopped prolia now foe 3 years and walked. back to osteoprosis. I had bad muscle aches and just felt really bad for a week. Dr. says i have to do prolia again. I really hoped the walking would do it but did not.

  • Rosa says:

    Can you travel 12 hour flight w osteoporosis problems.or how can i deal w travel.

  • N. Mohrmann says:

    Fosamax is one of the most dangerous drugs ; also the newer ones. We now know that it actually increases the risk of some bone fractures especially the hip bone ! It tends to strengthen one part of the bone but weakens the rest !! Bone structure isn’t all one type.
    And Fosomax is also very irritating to the esophagus, thought to lead to an increase in esophageal cancer !
    My bone density showed osteopenia ; I cut out carbonated drinks, added more dark greens ( with orange or lemon to help absorption) increased my weight bearing and resistance exercisec. And for reflux attacks I take DGL tabets ( deglyc. Licorice) Try not to eat after about 8 pm and sleep with a wedge if you can

  • Marcia Sharper says:

    I am 59 years old with osteoporosis in both hips and I’m starting to eat more greens make a green juice in the morning and the afternoon knowing this can help. In 2010 I was put on steroids which is the only thing that maintains my eyes of chronic case uveitis. I’m taking durezol steroid drops in my eyes 4 times a day and getting ready to have cataract surgery on my right eye. Is there anything else that I can do to reverse this negative bone density?

  • Donna Galotta says:

    Situps and crunches are not recommended for people with osteoprosis. The national osteoporosis foundation advises against situps as well

  • Cheryl says:

    The way I understand it, is when you are low on Vitamin D, the calcium won’t get absorbed. I am mad the doctors never explained that to me, they blamed my osteoporosis at 30 yrs of age on smoking , which is BS. My blood calcium levels were fine because my body was sucking the calcium from my bones and teeth to supply my blood levels. I’m writing this in hopes of helping someone else. The Vitamin D and K2 are so important to get the calcium going into your bones.

  • Coleen says:

    For those wanting to get off acid reducers, I was able to wean myself off them by substituting an Essential Oul called Digest Zen by Doterra. I started by taking acid reducers every other day with the oils then every third day then went completely to the oil.

  • Patricia Gorham says:

    George’s Aloe Vera juice is a great alternative to Nexium, etc. Take an ounce 3 times a day. One in the morning, one before you eat an evening mean, and one before you go to bed.

    You will be amazed. I was.

  • Deb says:

    After diagnosed with beginning Osteoporosis, I broke 3 ribs moving furniture. Had one injection of Prolia (they last 6 months) & tripped on the sidewalk, breaking my right wrist – towards the end of the 6 months. Don’t know if Prolia really helped! Got a skin rash from Prolia, nothing serious.
    I took Fosamax & Actonel for 10 years, while I was Osteopenic – don’t know if that helped either. Now Doc wants me on Forteo, scary daily injections.
    I’ve been a healthy eater (veggies & fish) & exerciser most of my life, but never liked dairy. Drinking low-fat kefir every day now & taking Bone-Up, ok’d by my Doc. Taking calcium CITRATE, which is more absorbable than carbonate (made from marble & limestone).
    Tough health decisions – wishing you excellent health in future.

  • Jennifer says:

    I have never taken calcium supplements as I have always heard they are bad for your heart. I have been diagnosed with Osteopenia would like to go a more natural route. Any advice on the calcium supplements?

  • Fran says:

    Nothing more annoying than a recommendation that says
    Most humans avoid stress because it’s built into their instinct. unfortunately most stress is unavoidable in Contemporary life.
    so please let’s drop the ” reduce stress ” nonsense it’s akin to suggesting we should “breathe oxygen daily”

  • Beth says:

    Thanks for this–very helpful. I’m dealing with much of the same and do not want to go the western medical route. My mom was on Fosamax and was one of the supposedly .001% of people that developed a gaping hole in her mouth from her upper jaw all the way to her sinus cavity. I imagine it’s more common than they report. Ugh.

    I believe my issues stem from thyroid issues (and thyroid meds), but not entirely sure!

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