By Dr. Lisa Ballehr
If you’re over 50 and dealing with worsening, frequent back pain, you might be experiencing early signs of osteoporosis—a condition affecting over 3 million people in the U.S., with many more going undiagnosed.
Though often seen as a post-menopausal women’s disease, 1 in 5 men are also affected.
But here’s the good news: Osteoporosis can often be prevented—and even reversed—naturally.
A Functional Medicine Approach to Osteoporosis
If you’ve been diagnosed with osteoporosis, your doctor may have prescribed bisphosphonates—a medication intended to slow bone loss. The problem? Many doctors plan for you to be on them indefinitely with no strategy to ever get you off of them.
Functional medicine takes a different approach:
✅ Fewer medications, if possible
✅ Finding the root cause of bone loss
✅ Preventing osteoporosis before symptoms appear
✅ Rebuilding bone naturally when possible
Instead of just managing symptoms, we focus on why your bones are becoming brittle—so you can take back control of your bone health.
What is Osteoporosis?
Osteoporosis occurs when your bones become porous and weak, making them more fragile and prone to fractures.
Picture this: Healthy bones have a dense, honeycomb-like structure. But with osteoporosis, that honeycomb pattern becomes larger, leaving the bone more brittle and vulnerable.
The result? Increased risk of fractures, pain, and posture changes.
Why Does Bone Loss Happen?
Your bones are constantly rebuilding themselves through two types of cells:
Osteoblasts (builders) – Create new bone
Osteoclasts (destroyers) – Break down old bone
When you’re young, these processes are balanced—old bone is broken down and replaced at an equal rate. But as you age, osteoclasts (destroyers) outpace osteoblasts (builders), leading to bone loss.
What triggers this imbalance?
Chronic Inflammation – Activates aggressive osteoclasts
Hormone Imbalances – Estrogen, testosterone, and thyroid hormones affect bone turnover
Poor Diet – Nutrient deficiencies weaken bone-building cells
Toxins & Lifestyle Factors – Alcohol, smoking, and lack of movement speed up bone loss
Understanding these root causes allows us to prevent and slow osteoporosis naturally.
Are You at Risk for Osteoporosis?
🔹 Women over 50 (especially postmenopausal)
🔹 Men over 60
🔹 Small-framed individuals
🔹 Heavy alcohol drinkers
🔹 Cigarette smokers
🔹 Poor diet (low in calcium, vitamin D, or protein)
🔹 Sedentary lifestyle (lack of weight-bearing exercise)
If you check one or more of these boxes, it’s time to take action!
Warning Signs of Osteoporosis
Back or hip pain
Shrinking height (losing inches over time)
Frequent fractures or broken bones
Stooped posture (hunched back)
If you’re experiencing these symptoms, it’s important to address the root cause before fractures occur.
Natural Ways to Prevent and Manage Osteoporosis
1. Get Moving: Strengthen Your Bones with Exercise
Weight-bearing exercises (walking, jogging, stair climbing)
Strength training (bodyweight, resistance bands, light weights)
Balance & flexibility exercises (yoga, pilates)
Why? Exercise puts gentle stress on bones, signaling your body to strengthen them. Studies show regular movement reduces fracture risk & improves bone density.
2. Increase Calcium (But Absorb It Properly!)
Dairy (organic yogurt, kefir, cheese)
Leafy greens (spinach, kale, collard greens)
Fish (sardines, salmon)
Nuts & seeds (almonds, chia, sesame seeds)
🔹 Key tip: Vitamin D is essential for calcium absorption! Get daily sunlight exposure or take a vitamin D supplement.
3. Get Your Hormones Checked
Low estrogen & testosterone accelerate bone loss
Thyroid imbalances weaken bones
What to do:
✔️ Get tested for hormone levels
✔️ Balance hormones naturally through diet, exercise, and lifestyle changes
✔️ Work with a functional medicine doctor for personalized support
4. Reduce Alcohol & Stop Smoking
Alcohol slows bone-building cells
Smoking reduces calcium absorption
Even small changes make a big difference! Cutting back on alcohol and quitting smoking can dramatically improve bone strength over time.
5. Eat the Right Amount of Protein
Too much animal protein? Leads to calcium loss in urine
Too little protein? Weakens bone-building cells
🔹 Balance is key:
✔️ Opt for organic, grass-fed meat
✔️ Incorporate plant-based proteins (beans, lentils, quinoa)
Take Control of Your Bone Health Today
Osteoporosis is not just about your bones—it’s a whole-body issue.
When you optimize your diet, lifestyle, and hormone balance, you empower your body to strengthen and rebuild bone naturally.
Need a Personalized Plan?
Dr. Lisa Ballehr is a leading Functional Medicine Doctor in Mesa, AZ, specializing in health and wellness.
📅 Schedule a consultation today and start strengthening your bones naturally!
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