
Mailbag: Slash Your Risk of Bone Fractures as You Age
“My doctor recently told me that I have osteoporosis. What can I do to reduce my risk of fractures and maintain strong bones as I age?”
– Margaret
Hi Margaret,
Sorry to hear about your diagnosis. I’m sure it was a shock.
Osteoporosis is a serious condition that affects millions of people, and it’s not something to be taken lightly.
The good news is there’s a lot folks can do to reduce the risk of the condition worsening.
Here’s what I tell my own patients…
When it comes to osteoporosis the most common advice that’s handed out is to get enough calcium in your diet.
But here’s the thing…
I’ve never seen too little calcium be an issue. Think about cows, giraffes, elephants, and other enormous animals with huge bones whose diet is primarily greens. However, taking too much calcium CAN cause problems.
Exercise, on the other hand, is a critical component of bone health. Weight-bearing activities and resistance training are particularly effective at stimulating bone growth and maintaining bone density.
So, to prevent osteoporosis from worsening make sure you incorporate activities like walking, jogging, dancing, or lifting weights into your regular routine. Pick something you enjoy doing so it is easier to stick to it.
It’s also vital to recognize that certain lifestyle habits can have a detrimental effect on your bones. Smoking and drinking too much alcohol, in particular, significantly increase your risk of osteoporosis and fractures.
Finally, supplements can help maintain good bone mass. Following are my top picks for better bone health…
- Vitamin D: To boost your vitamin D levels, get plenty of sun exposure to top up your D levels. Aim for 10-15 minutes daily without sunscreen. Eat more fatty fish (salmon, tuna, mackerel), egg yolks, and fortified foods to boost your levels. And, if necessary, consider taking a vitamin D supplement.
- Magnesium: Eat plenty of magnesium-rich foods, such as nuts (almonds, cashews), seeds (pumpkin, chia), legumes (black beans, kidney beans), and whole grains, to support bone mineralization.
- Vitamin K: Include vitamin K-rich foods in your diet, including leafy greens (spinach, kale, collard greens), broccoli, and fermented foods (natto, sauerkraut), to activate proteins involved in bone metabolism.
- Fish Oil: Eat more omega-3-rich foods, including fatty fish (salmon, sardines, anchovies), flaxseeds, chia seeds, and walnuts to support bone health and reduce inflammation.
- Herbs: Some herbs, such as horsetail, red clover, and dandelion, have been traditionally used to support bone health.
Don’t let an osteoporosis diagnosis derail you. Take back your control with a few simple steps.
P.S. The belly secret behind STRONGER bones.

Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Nightly "Brainwashing" Protects Your Memory
Think skipping sleep is no big deal? Think again. Groundbreaking research reveals that deep sleep does more than just help you feel refreshed. Another CRITICAL memory-preserving process is taking place behind the scenes. But here’s the concerning part… If you’re taking a sleeping pill, you might be blocking this crucial step. Here’s what you need...
The “Harmless” Additive DESTROYS Your Brain
Ever wonder why ice cream stays creamy in the freezer? Or why peanut butter doesn’t separate? The answer is emulsifiers—common food additives that manufacturers love. However, new research suggests these “harmless” ingredients could be causing serious brain damage. And they’re hiding in more foods than you can imagine… A disturbing new study published in Brain,...
One Move Adds 5 YEARS to Your Life
Believe it or not, the fountain of youth might be closer than you think… A groundbreaking study reveals that a simple activity you’ve been doing since you were a toddler could add YEARS to your life. And the best part? It won’t cost you a dime… New research published in the British Journal of Sports...
Walking Trick Reveals Your Fitness Level
We count on doctors to tell us how healthy we are. They take our blood pressure, listen to our hearts, and send us out for blood work to get the answer. But there’s something else you can do anytime you want to know your fitness level: walk a mile. That’s right, this simple activity you...
This Diet Trick Could Protect Your Brain for LIFE
You know the saying, “You are what you eat”? Well, when it comes to your brain, it’s more accurate than you think… New research suggests that a Mediterranean diet—an ancient way of eating that prioritizes whole, nutrient-dense foods—may protect your brain’s white matter. And that’s a big deal because white matter is critical in keeping...
Mailbag: The REAL Reason You Can’t Lose Weight
“Why can’t I lose 10 pounds? I tried many versions of diets. Low Carb, intermittent fasting, etc.” Struggling to Slim Down Dear Struggling, Losing weight, especially when we’re past our 20s, can be frustrating. A muscle mass issue is most likely the culprit behind those struggles to slim down. You see, as we age, we...
Can Eating at the RIGHT Time Protect You from Diabetes?
When it comes to managing your health, when you eat may be just as important as what you eat. Now, a growing body of research shows that time-restricted eating (TRE), or intermittent fasting, may improve several markers of health… Particularly for people with metabolic syndrome. Before we dive into the benefits of time-restricted eating, let’s...
Could This Gut Bug Help Curb Your Sweet Tooth?
Yesterday, I warned you about the devastating health impact of sugary drinks (if you missed that, CLICK HERE to catch up). Well, in honor of Groundhog’s Day, I will to talk about sugar AGAIN today. Because if you’ve ever found yourself unable to resist that second (or third) cookie, you’re not alone. Our bodies are...
Sugary Drinks Fuel a Global Health Crisis
I don’t need to tell you that sugary drinks are the opposite of a health food. However, new research reveals just how harmful they really are. In fact, millions are being affected in disturbing ways that might shock you… A disturbing new study published in Nature Medicine has uncovered the devastating toll of sugar-sweetened beverages....
The Cancer-Fighting Superstar in Your Kitchen
Believe it or not, a health hero could be hiding in plain sight in your pantry right now. According to exciting new research, ordinary red onions are far more than just flavor boosters for your favorite soups, salads, and Mediterranean-inspired meals. Scientists uncovered evidence that this humble vegetable is packing some serious cancer-fighting power… The...