Milo’s osteoporosis journey started when she entered menopause two years prior. And she's not alone in her experience: One in 10 postmenopausal women has osteoporosis. This population needs to consume more (but not too much) calcium.From the start of menopause, she had lost 13 percent of bone density in sites except her wrist. She also needed a tooth extracted, a bone graft and a dental implant. But how do the latter three items play into her osteoporosis diagnosis?Essentially, she couldn’t treat it all simultaneously. As a dentist, she knew she couldn’t defer the dental procedures. However, she also remembered the chief of endocrinology at a top NYC hospital telling her that she needed an antiresorptive infusion, which slows down or prevents bone loss. Going through all that at once isn’t necessarily safe or in a person’s best interest. “Antiresorptive medication can compromise the jaw bone’s ability to heal from oral surgery in the time following the infusion,” Milo explains. She begged three doctors for estrogen replacement, and they all refused. Then, one outlined the necessity of heavy resistance training, which she soon began.
Milo decided to move forward with a more natural approach for another reason too.
How Milo Increased Her Bone Density Naturally
Milo naturally increased her bone density by five percent in eight months, effectively reversing the diagnosis. She shares the steps she took to get there with Parade.
Resistance training
Pilates 2 times a weekWalking with a weighted vest on every day with increased durationHeavy resistance training 3 times a week (including functional movements, like squatting, hinging, pulling, pushing and carrying)HIIT training 1-2 times a week Ballroom dancing for 2-4 hours a week
Not going super hard from the start with the weighted vest is crucial, so she shares the progression that worked for her. It looks like this:
Body weight walks and light runs with bodyweight resistance training, including Tai Chi-style movements.Wearing a five-pound weighted vest daily for 30 minutes, then an hour, then two hours—basically, as long as she could tolerateWearing a 10-pound vest on walks and runs to resistance-train, and while running errandsWearing a 20-pound vest, resistance training with and without it, and walking and running in itMilo wants to clarify a few things, however: her routine isn’t the only answer, weighted vests can cause discomfort and harm, and a person’s best bet is to talk to their doctor first.
Luisa Milo used exercise to reverse her osteoporosis.Restorative sleep
Milo went to bed in a cold, dark room at 9 p.m. as consistently as possible, aiming to get seven to nine hours of sleep a night. Getting enough quality sleep is important for bone health because during sleep, old bone tissue is removed and new bone tissue is formed. This could explain why getting five or fewer hours of sleep is associated with lower bone mineral density and higher odds of osteoporosis.
Medical insight
Milo didn’t go on this journey without medical help. She still went in for tests and imaging, and she consulted with various healthcare professionals for their best advice.“Dr. Kyle Gillett helped optimize my internal environment through judicious selection of bioidentical hormones and comprehensive and continued health metric monitoring over time,” Milo says. “Bioidentical hormones” are created by compounded pharmacies or other manufacturers, she explains, and are derived from plants in the likeness of naturally occurring hormones. Her doctor helped her select some of those supplements to help with the menopause piece. The “health metric monitoring” part, for her, entailed tri-annual or quarterly labs and follow-ups.
Leaning into community resources
While this approach may not work for everyone, it worked for Milo—and the results speak for themselves.
Up Next:
Related: The #1 Simple Workout Plan for Women Over 50 With Osteoporosis
Sources:
Luisa Milo, a retired dentist and certified personal trainer who increased her bone density naturallyMenopause and Bone Loss, Endocrine SocietyGetting a good night’s rest is important for better bone health, University at BuffaloThe Link Between Stress, Mental Health, and Bone Health, National Osteoporosis Foundation South AfricaBones and Beyond: The Benefits of Self-Care for Both Body and Mind, Bone Health and Osteoporosis FoundationImpacts of Psychological Stress on Osteoporosis: Clinical Implications and Treatment Interactions, Frontiers in PsychiatryHence then, the article about after an osteoporosis diagnosis i increased my bone density naturally here s everything i did was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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