Strengthening my bones

Medical question, not really one for random idiots like me on the internet.

I've proven that I can't reverse my osteoporosis exclusively through nutrition/supplements plus exercise, but we're different people.

A previous round of bisphosphonates (Alendronate sodium specifically, for a couple of years or so) improved things enough that I was allowed to stop taking them. After several years off, bone quality dropped again, and I'm back on them. Minimal or no side effects, for me.

YMMV.

Talk to your doctor, ideally a specialist; even get a second opinion.

Best wishes going forward!

I recently had a bone density test. I was diagnosed with osteopenia. It's one step before osteoporosis. My doctor did not recommend taking calcium supplements. But he did recommend vitamin D3 and K2 supplements.

As @nossmf suggested...my doctor told me that weight-bearing exercise was the best thing to do to help with this issue. Even just walking or climbing stairs are weight-bearing exercises. I'm 67 and I don't see myself participating in a triathlon anytime soon.

But I did up my dietary calcium intake. And, I'm trying to walk more. And, this will sound kind of silly, but I have a deck in the backyard. There are six steps on each end. I live in Oregon, so this time of year we get quite a bit of rain. But, on one side the steps are covered. So, I go down the stairs and up the stairs (multiple times). I'm a bit out of shape right now. But I was doing bodyweight squats and lunges. I plan on getting back to it. And doing some dumbbell exercises for the upper body.

It is best to talk to your doctor. I don't know your age. But he/she could possibly set you up with PT. Or, if you're younger, you may want to join a gym and possibly sign up for a personal training session or two.

I wish you the best!