Can You Improve Osteoporosis Naturally? My Story of Gaining 10% Bone Density

progressive strength training and optimising my nutrition to increase bone density

My Osteoporosis Journey: From Fear to Strength

When I first began studying nutrition, I felt incredibly blessed. I had always been interested in health, lifestyle optimisation, and the power of food, and I thought of myself as one of the “lucky healthy ones.”

But in my final year of nutrition college, everything changed.

It started with a nagging pain in my foot that grew worse over time. Eventually, walking became unbearable. On Easter Monday, I went for an MRI scan and was told I had a minor fracture in my forefoot. I was sent home in a huge orthopaedic boot that stabilised my foot—and made walking nearly impossible.

Still, I kept teaching my yoga classes. A tiny fracture wasn’t going to keep me sitting down. Later, I was fitted with a smaller boot, which made moving around easier, but the healing process dragged on.

Then my orthopaedic surgeon suggested something unexpected: a DEXA scan.

At the time, I thought it would be “interesting” to learn about my bone density. Instead, that scan changed my life.

The results showed severe osteoporosis in my hip and spine.

I was terrified. At that moment, I felt old, fragile, and scared of my own body. The doctor told me I could break a vertebra just by moving the wrong way. His immediate recommendation was daily injections of teriparatide (to increase bone density), followed by 5 years of bisphosphonates.

But when I looked into the side effects, the list was long—and alarming. Something in me knew there had to be another way.

So I decided to take control of my health.

I focused on four key areas:

• Nutrition: I optimised my diet and worked on healing my digestion and bloating, knowing poor gut health can interfere with nutrient absorption. I committed to eating more nourishing food, supporting my bones with every meal, and removing things that didn’t serve me—like alcohol.

• Strength Training: I began lifting progressively heavier weights under a coach's guidance, challenging my bones in a safe yet powerful way.

• Movement & Balance: Luckily, I am a yoga teacher. I know how important balance is in preventing fractures and falls, so I’ve made it my mission to weave bone-strengthening poses and stability training into my classes. Helping my students feel steady and confident on their feet has become part of my purpose. This not only enhances balance on and off the mat but also supports bone health and confidence in everyday movement.

• Targeted Supplements: Beyond vitamin D and calcium, I researched evidence-based nutrients that support bone strength.

Two years later, I returned for another DEXA scan.

The results? My bone density improved by 10%.

That moment was life-changing. Instead of feeling frail, I felt strong, capable, and empowered. My diagnosis is still part of my life, but it no longer defines me.

Why I Share My Story

I know how frightening an osteoporosis diagnosis can feel. The fear of fractures, being overwhelmed by medical advice, and the question—“Can I really do this naturally?”—can keep you awake at night.

But I’m living proof that with the proper nutrition, movement, and lifestyle support, it is possible to rebuild your strength.

What worked for me may not look the same for you—because every person is different. But what I know for sure is that bone health requires daily dedication: nourishing your body with the right foods, moving in ways that challenge your bones, protecting your balance, and choosing long-term strength over quick fixes.

That’s why I specialise in helping women over 40 support their bones, balance their hormones, and feel powerful again through nutrition and lifestyle.

If you’ve been told you have low bone density, osteopenia, or osteoporosis—and you’re looking for a natural, supportive approach—I’d love to help guide you.

Let’s work together to make your bones stronger, your body more resilient, and your life more vibrant.

Book a free 20-minute consultation with me today, and let’s create a personalised nutrition and lifestyle plan to support your bones.