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A new diagnosis can feel overwhelming—but it doesn’t have to define your future.
If you’ve recently been told you have osteopenia or osteoporosis, I want you to hear this first:
Take a deep breath.
Every week I hear from women who are confused, frustrated, and scared. They’re trying to piece together advice from doctors, YouTube, podcasts, books, and social media—and they’re wondering who to trust.
That’s why I created this episode.
Start with Curiosity, Not Fear
A diagnosis is information—not your identity.
One of the biggest shifts I hope to create is helping women move away from fear and toward understanding.
Ask questions. Learn what your bone density report actually says. Understand your personal risk factors.
Most importantly, remember that your bones are living tissue. They’re constantly remodeling, responding to the environment you create every day.
Your Bones Are Built by Your Lifestyle
I say this often because it’s true: your bones aren’t built in a supplement cabinet.
They’re built in your kitchen. They’re built while you’re sleeping. They’re built when you move your body. They’re built by how well you digest and absorb the nutrients from your food.
Bone health is much bigger than one pill or one supplement. It’s the sum of your daily habits.
Don’t Overlook Your Gut
One of the biggest themes throughout my work is the gut-bone connection.
If your digestion isn’t working well, your body can’t effectively absorb the nutrients needed to build healthy bone.
Poor digestion, chronic inflammation, and an imbalanced gut microbiome create stress throughout the body—and that stress can affect bone remodeling.
Before adding more supplements, ask yourself:
- Am I digesting well?
- Do I experience bloating, gas, or constipation?
- Am I supporting my gut every day?
Sometimes the foundation needs attention before anything else.
Focus on Progress, Not Perfection
Women often ask me for the “perfect” supplement or exercise plan.
There isn’t one.
Instead, I encourage you to focus on balance:
- Nourishing whole foods
- Quality sleep
- Strength, balance, posture, and flexibility
- Healthy digestion
- Stress management
- Consistent movement
These are the habits that support your bones for a lifetime.
My Takeaway
If you’ve been diagnosed with osteoporosis, know this: you have more influence over your bone health than you may realize.
Replace fear with education. Replace overwhelm with small daily actions.
Your bones are alive, and every day gives you another opportunity to support them.
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Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.