The Osteoporosis Diagnosis I Never Saw Coming
(And the small, consistent steps I took next)
I’ll be honest. Osteoporosis was never on my radar.
I’ve always eaten well. I move my body regularly. I don’t eat ultra-processed food. So, when I found myself sitting in a doctor’s office being told I had osteoporosis, it felt surreal. A shock diagnosis is probably the best way to describe it.
At first, my mind went straight to the why.
- Was it decades of low vitamin D through my 30s, 40s and 50s?
- Was it not reaching my peak bone density in my 20s?
- Was it something I missed, misunderstood, or underestimated?
The truth is, I’ll never know for sure. And staying stuck in that question wasn’t going to help my bones, or my confidence as I aged.
So instead of looking backwards, I decided to focus on what I could influence from here on.
The Wake-Up Call I Didn’t Know I Needed
Firstly, bone health is about far more than calcium alone.
For years, my vitamin D levels were low. I worked indoors, I was careful with sun exposure as a close family member had passed away from melanoma.
Vitamin D is essential for calcium absorption. It acts like a gatekeeper. Without it, calcium simply doesn’t get where it needs to go – into your bones.
Calcium supplements have a role, but it’s not the only support you need.
Download your Calcium Supplement: What you need to know guide here
Food and lifestyle are always going to be my foundation. I wanted a plan that felt realistic, supportive and sustainable.
Nutrition and Movement: Both Matter
As part of my treatment plan, I also saw an exercise physiologist. That was another important mindset shift.
I learned that bone needs load, the right kind of targeted, bone-building movement, to respond and strengthen. Not just walking, not just “staying active,” but specific exercises designed to signal to the bones that they need to adapt.
It was reassuring to know I didn’t have to figure this out alone. With the right guidance, movement became part of the solution, not something to fear.
8 Simple Ways I Increased Calcium Through Food
Nothing fancy. No extremes. Just small, consistent steps.
1. Leafy Greens, Every Day
Bok choy, kale, collard greens, rocket etc. These stopped being “optional” and started becoming non-negotiable. I add a handful on to most plates of food, like eggs, soups, stir-fries, even leftovers.
2. Seeds for Sprinkling
Sesame, chia, poppy seeds. Tiny, but surprisingly powerful. I sprinkle them over vegetables, stir them into yoghurt, or add them to salads.
3. Going Beyond Almonds
Almonds get all the attention, but pistachios, Brazil nuts and hazelnuts also contribute calcium. A small handful a day adds up over time.
4. Fish With Bones (Yes, Really)
Sardines and canned salmon now regulars. Those soft, edible bones are where the calcium lives. Make sure you source sustainable brands.
5. Beans and Lentils
Chickpeas, lentils, cannellini beans etc. I didn’t grow up eating them, but now they’re a staple in soups, curries, salads. Calcium, fibre and protein in one hit.
6. Prunes (Not Just for Digestion)
This one surprised me. Not so much calcium rich, but research shows prunes can support bone density. A few in the morning with my breakfast has became a staple, too.
7. Dairy, If It Works for You
I tolerate yoghurt and cheese well, so I include them in moderation. For others, dairy isn’t the right fit. The key is remembering it’s one option, not the only one.
8. Absorption Matters
Calcium only works if you can absorb it into your body. That means paying attention to the whole digestive picture, not just what’s on your plate.
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Vitamin D – from sensible sun exposure, salmon and eggs, acts like a gatekeeper for calcium entry into bone
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Magnesium – found in leafy greens, nuts and seeds, helps calcium do its job once absorbed
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Timing – coffee and tea can interfere with calcium absorption, so it’s best to keep them away from calcium-rich meals
Two things we don’t talk about enough:
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Healthy stomach acid (hydrochloric acid)
Adequate stomach acid is needed to break minerals like calcium down so they can be absorbed. As we age, stomach acid production naturally tends to decline, which can quietly affect mineral absorption even when diet looks “good.” -
Proton pump inhibitors (PPIs)
Medications used for reflux or heartburn reduce stomach acid. Long-term use has been linked with reduced absorption of minerals such as calcium and magnesium, something worth reviewing with your health care practitioner if bone health is a concern.
What This Diagnosis Taught Me
Being diagnosed with osteoporosis was confronting. There’s no denying that. But it also gave me clarity.
Bone health isn’t built in a year and it’s not lost in a year either. Bones are living tissue. With the right nourishment, the right movement, and the right support, they can respond.
And that’s the part I want you to hear most clearly:
- You don’t need to overhaul your life.
- You don’t need to do everything perfectly.
- You just need to take the next small, sensible step.
Want the Practical List?
If you’d like a simple reference you can actually use, I’ve put together a downloadable list of calcium-rich foods to keep things easy and stress-free.
Download your Calcium-Rich Foods List here
(Perfect for shopping, meal planning, or sticking on the fridge.)
Food is powerful, and it doesn’t have to be complicated. A handful of greens, a sprinkle of seeds, a few prunes – these small daily steps can make a real difference for your bones, your energy, and your future health.
With your health in mind,
Catherine x
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