Osteoporosis — Prevention vs Reversal
Easier to prevent than to reverse
Bone density typically peaks around age 25–30. After ~35 most adults lose ~0.5–1% per year, accelerating around menopause for women (3–5%/yr for the first 5 years post). Reversing established osteoporosis is HARD — drugs slow loss but rarely return density to youthful levels. Prevention is the win.
LIFTMOR — heavy resistance reverses density loss
The LIFTMOR trial randomised post-menopausal osteoporotic women to high-intensity resistance training (HIRT — squats, deadlifts, jumping chin-ups) vs low-intensity. The HIRT group INCREASED femoral bone density and stopped losing spinal density. Most older adults are told to do gentle exercise — LIFTMOR proved that's wrong.
Vitamin D + K2 + magnesium — the bone trio
Vitamin D (target 40–60 ng/mL serum, supplement if low), K2 (MK-7 form, 100–200 mcg/day), and magnesium (400 mg/day) work together to direct calcium INTO bones and away from arteries. Calcium supplementation alone — without K2 — can paradoxically increase cardiovascular risk. The trio matters.
HRT — the prevention powerhouse for women
Hormone replacement therapy reduces osteoporotic fracture risk ~30–40% in post-menopausal women, with effects strongest when started within 10 years of menopause. The Women's Health Initiative re-analyses corrected the original 'HRT is dangerous' headlines: HRT in early menopause is bone-protective + safe for most women.
Rank bone-density interventions
From highest to lowest effect on bone density preservation in post-menopausal women.
This step is interactive — open the Thier app to try it.
Key Takeaway
Bone density prevention starts in your 30s, not your 60s. LIFTMOR proved heavy resistance training works even in osteoporotic women. HRT — started early — protects bone substantially. The Vit D + K2 + Mg trio is the supplement core. Start protecting bone before you need to defend it.