Living with Osteoporosis

I wasn't supposed to get osteoporosis. My grandmother made it into her 90s with strong bones. My mother's latest scan showed the hipbones of a 20-year-old. I eat a healthy diet, exercise every day, don't smoke, and except for early menopause, don't have any of the typical risk factors.

But, at 49, my first Dexa scan showed numbers that compelled my doctor to immediately put me on Fosamax.

As he handed me the prescription, he told me about the risk of not taking it: fractured bones, broken hips, and the likelihood of dying from one of these "incidents." I nearly passed out in his office.

I filled the prescription out of fear, but never took a single pill. Medication is another reason I'm in this mess. Several of them, which my doctors had prescribed with all good intentions, robbed calcium from my bones.

If I never had the scan, I never would have known. Physically, I feel fine. Although after my diagnosis, I had to fight off a sense of frailty. Because of a history of back problems, I already navigate stairs and ice more carefully. Maybe I'm a little extra careful now, especially when I hear other women's stories about freakish bone breaks from the tiniest of bumps.

I can't do much about my past behavior. But I can change how I manage my health. I get more calcium, in my diet, and, since I can't tolerate dairy, in supplements. My physical therapist worked out a weight-bearing routine for me that stimulates my osteoblasts, which are the cells that build new bone. Hopefully, by the time my insurance company allows me to have another scan, my numbers will be better and my bones stronger.

If you don't already, consider adding these steps to your lifestyle for healthier bones:

1. Weight-bearing exercise. Cycling and swimming, while great exercises, don't stimulate bone metabolism the way jogging and walking do. Consider mixing up your routine, and add a light dumbbell routine as well.

2. Take vitamin D. Among other functions, vitamin D helps your body use calcium, boron, silica and other trace minerals to build bone. And get your blood level of D checked regularly.

3. Eat your veggies. Buy as organic as your budget allows. Does the idea of vegetables make you cringe? Try juices instead.

4. Ditch the processed foods. They rob your diet of important nutrients.

5. If you're sensitive to gluten, avoid it as much as possible. Some studies have implicated Celiac disease and gluten intolerance (an inability to digest the protein found in wheat, rye, barley, oats and anything made from these grains) in decreasing bone density. This happens by compromising your small intestine's ability to absorb nutrients from your diet, especially calcium.

6. Reconsider your beverage of choice. Sodas, and especially colas, can deplete your bones of calcium.

7. Check your meds. Steroids can interfere with bone metabolism and therefore increase your risk of getting osteoporosis. So can other medications, including anti-anxiety and antiepileptic drugs, as well as long-term use of nonsteroidal anti-inflammatories.

8. Got K? This vitamin works with calcium and Vitamin D to preserve bone mass. It's found in kale, as well as many other green leafies like spinach and turnip greens. Consider a supplement if you're not eating your veggies. And don't eat too much spinach or Swiss chard. This subgroup of leafy greens contains oxalic acid, which binds with calcium to make it less available to your body.

So, some simple tweaks to your lifestyle can improve your overall health and the health of your bones. I don't know how many years of damage I can undo with my new regimen, but I'm giving it my best.

(Note: Consult your doctor before starting any new supplement, especially if you are on prescription medication.)