Osteoporosis | Treatment & Reversal

Thursday, January 31, 2019

Osteoporosis, the “silent disease”, is a condition affecting 1.2 million Australians, usually discovered following bone fractures. I know someone who spent time in hospital following a single cough! It is possible to avoid getting osteoporosis, or to avoid the consequences of osteoporosis (fractures) by making some lifestyle changes. And we at Engadine Physio are here to help you along the way!

Engadine Physio weight-bearing exercise

First, what is osteoporosis?

Our bones are continually breaking down and being restored by the body. When bones break down, a.k.a. lose mineral density, at a rate which the body cannot replace it, this is osteoporosis (or osteopenia). Bones become weaker and more susceptible to fractures, changes to posture and height loss.

Can I reverse osteoporosis?

You can strengthen your bones to prevent injuries, and strengthen your muscles to improve balance and reduce the risk of injuries through falls. Maintain this and you might as well not have osteoporosis. How?


It’s important to do a combination of weight-bearing and aerobic exercise. You could do a low impact activity like walking or cycling, then lift weights (safely!) a few times a week. Remember any form of exercise is better than none! Exercise is necessary to manage osteoporosis, so don’t fear it, seek expert guidance.


You hear it time and time again, but your body needs a real food diet: Eliminate refined sugars and carbohydrates, too much salt, alcohol, and large amounts of caffeine.

Ensure your body get the vitamins and minerals it needs to restore bones, like Vitamin D, calcium, protein, probiotics, etc. Some great options are: eggs, fish, beef, broccoli, asparagus and leafy green vegetables, seeds & nuts, yogurt, fermented foods.

Sun and Stress-less!

Your body needs natural sunlight for 10 mins every day. Do it outside peak times so you don’t wear sunscreen but don’t worry about sunburn. Try to combine it with what you find relaxing: Going for a walk, sewing, reading. This really does make a huge impact on your health outcomes.

So many clients come into our clinic with “chronic diseases” like osteoporosis, so it’s great to know that you can do so much for your health by committing to make healthy changes in your life. And there is so much support for you if you take it!

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