Stronger Than Last Year: Why I am Choosing Strength Over Thinness After 10 Years with Osteoporosis

I used to think osteoporosis was something that only happened to “very old” people - certainly not to me! But everything changed a decade ago when my 54-year-old brother had a terrible fall, fracturing his left femur and then his right tibia. It was a massive wakeup call.

Realising I needed to face reality, I booked my first bone density scan at age 51. I was apprehensive, but the technician was wonderful and put me at ease. The whole DEXA scan was actually a breeze, just lying on a bed for 10 minutes while a machine passed overhead.

When the results came back showing a T-score of -3.4 in my lumbar spine and -1.5 in my hips, my jaw dropped. Shock and horror. I immediately thought, Am I really that old? I refused to beat myself up over past habits. I realised my body needed my support, not my criticism, and I was the only one who could change this.

At this stage of my life, strength matters more to me than thinness.

What makes this journey feel even more personal is that I now realise osteoporosis was sitting much closer to home than I understood at the time. My mother was diagnosed in her late 60s after a fall in a supermarket left her with a fractured wrist. She was slim, faithfully took her medication, and already had the rounded posture and hunching that I simply associated with “old age” back then. I was only in my early 30s at the time and never imagined I would one day be thinking so deeply about my own spine, posture, balance, and bone health. Funny how perspective changes when you suddenly realise you are approaching the age your parents once seemed to you.

Fast forward 10 years. I have been on osteoporosis medication ever since that diagnosis, and I have a follow-up bone density scan coming up in a week’s time. Because it has been a full decade, I am planning to talk to my doctor about finally taking a “bone holiday”. It is basically a temporary break from the medication that many specialists recommend to let the bones rest.

But I am not just going to sit back during this 'holiday'. I want to use this time to really focus on supporting my bones naturally.

Here is the thing they don’t warn us about enough: after menopause, our bone health can change far more quickly than many of us expect once oestrogen levels drop, and nobody seems to be talking about it. I do not want to just sit back and watch it happen, so I have been researching the small, critical changes we can make right now to protect our bones. I am realising it is not just about popping a calcium pill - it is about looking after your whole body.

My Daily Checklist for Better Bone Health

If you are wondering what I am focusing on for my bone holiday, here it is:

·      Building Muscle: Heavy-ish lifting is my new best friend.

·      Impact Exercises: Literally just jumping in place or doing heel drops.

·      Nutrient-Dense Foods: Loading up on salmon, spinach, cottage cheese,

·      nuts, and seeds.

·      Pumping Up the Protein: Eating more turkey, chicken, lentils, and beans.

·      Smart Supplementation: Investing in a quality bone blend with D3, K2, magnesium, and calcium.

·    Staying Proactive: Working with my healthcare team to protect my bones as safely as possible after menopause.

·      Rest and Reset: Managing stress and prioritising sleep, because high cortisol ruins bone health.

You see, lifting weights or doing resistance training is one of the best ways to support your bones as we age. Every time you work those muscles, they pull on your bones, which signals your body to naturally build up density right where you need it most - like your hips and spine.

Building up your core and legs also creates extra protection. If you catch your foot on a rug or lose your balance, stronger muscles can react faster to help keep you steady on your feet. They even act like built-in shock absorbers, cushioning your skeleton from everyday bumps and steps.

Ditching the Cardio to Focus on Real Power

To be completely honest with you, I am meeting a personal trainer tomorrow to start approaching my workouts very differently. I am no stranger to the gym and have worked with trainers before, but my focus has always been mostly on cardio. Switching over to serious strength training feels like a whole new ball game, and I definitely have some nerves about it.

With my spinal history, protecting my lower back is my absolute number one priority, and I am very aware of not wanting to injure myself. But underlying that caution is a massive wave of determination. I am ready to stop just burning calories and start building real strength that will hopefully protect me as I age.

My goals have completely changed. Being thinner is not a priority anymore - I care about being stronger. I am focusing on posture, balance, walking, and building up my lower back strength. More than anything, I want to stay upright, strong, and independent for as long as possible.

My new goal is consistency over intensity; I do not need to prove anything in the gym, I just need to show up. We cannot control ageing completely, but I absolutely can become stronger than I was last year!

Join Me on This Journey

If you have recently received a diagnosis, or if you are navigating the long-term journey of bone health like me, please know you are not alone in feeling a bit vulnerable. It is scary, but it is also an incredible opportunity to rewrite our stories.

Tomorrow, I take my first step into that gym, armed with determination and a plan to protect my spine. I would love for you to go on this journey with me!

💌 Before You Go

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Have you ever discussed a “bone holiday” with your doctor, or are you trying to build up your strength later in life? Let’s chat in the comments below - tell me what your biggest hurdle or victory has been so far!

As always, speak to your healthcare provider before making changes to medication, supplements, or exercise routines.

— Frannie ☕