In 2021, after a DEXA scan, I was diagnosed with osteoporosis in my lumbar spine and osteopenia in my hips. I was offered medication by my GP, but I chose a different path. Given the potential side effects, I felt strongly about supporting my body through nutrition and lifestyle instead.

So I got to work.

I focused on an anti-inflammatory diet and made sure I was consistently getting the key nutrients for bone health:

• Sufficient protein at every meal
• Around 1200mg of calcium daily
• And, just as importantly, the co-factors that help calcium actually reach your bones (rather than your arteries): vitamin D, vitamin K2, and magnesium

Alongside this, I committed to regular strength training and impact exercise - because your bones need that signal to stay strong and keep rebuilding.

I stayed consistent with this approach for 4.5 years.

Follow-up DEXA scans suggested that my osteoporosis wasn’t progressing - and was even slowly reversing. (Bone turnover is a slow process - only about 10% regenerates each year, so patience is key.)

But then something unexpected happened…

Last year, I learned that DEXA scans can sometimes give misleading results, especially if positioning isn’t quite right. This is even more likely if you have a spinal condition like scoliosis (which I do).

So this week, I tried a different type of scan: a REMS scan. It’s ultrasound-based, more sensitive, and gives insight into bone quality as well as fragility risk.

And the results?

I was genuinely surprised.

I don’t have osteoporosis - and likely never did. Instead, I have mild osteopenia. When I showed the consultant my previous DEXA scans, he confirmed they were invalid due to incorrect positioning.

It was a powerful reminder of how important accurate testing is.

I also learned something new: impact exercise may be one of the most effective ways to improve bone density. So I’ve already increased my “50 hops per leg” routine from twice a week to daily.

If you’re concerned about your bone health, or have been diagnosed with osteopenia or osteoporosis and want to take a more proactive, personalised approach - I’d love to support you. Get in touch!