After an Osteoporosis Diagnosis, I Increased My Bone Density Naturally—Here's Everything I Did
A lot happened to Luisa Milo when she was 51 years old. For starters, the now-retired dentist and certified personal trainer in New York was filing for divorce after finding out her spouse had cheated multiple times. She left the robust life and loving home she worked hard to create and maintain. And she received an osteoporosis diagnosis. Related: The One Simple Workout Move an Endocrinologist Is Begging People Over 50 To Do for Bone Health'The timing was cruelly poetic,' she says. "My body ached so badly and felt weaker than ever before. I felt broken emotionally and, now, physically…or so it felt at the time.' Her story isn't without hope, however. Ahead, read about her experience and how she increased her bone density naturally. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
Getting Diagnosed With Osteoporosis
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.
Related: The #1 Best Strength Training Exercise for Bone Health, According to Personal Trainers for Seniors
Milo decided to move forward with a more natural approach for another reason too.
'After surviving breast cancer at 34 and living with neuropathy from reconstructive surgery, I had no desire to rely on medications unless absolutely necessary,' she says. 'I wanted to reclaim agency in my healing and inspire others to do the same—especially those living with invisible disabilities like osteoporosis and neuropathy.'
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
Milo participated in progressive weight-bearing movements that stimulate osteogenesis, or bone-building. She also engaged in a variety of exercises:
Pilates 2 times a week
Walking with a weighted vest on every day with increased duration
Heavy 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 tolerate
Wearing a 10-pound vest on walks and runs to resistance-train, and while running errands
Wearing a 20-pound vest, resistance training with and without it, and walking and running in it
Milo 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.
Nutrition
From a food standpoint, Milo encourages a diet rich in calcium, vitamin D with K2, magnesium, protein and whole foods. Some foods that fit into those categories include green, leafy vegetables, dairy products, seeds, nuts, chicken, eggs, quinoa, whole grain bread, fish and eggs.She also suggests a protein-dense breakfast. For her, that meant consuming 30 grams of protein from various sources: eggs, meat, avocados, yogurt, cottage cheese, protein powder and others.To ensure you're getting the ideal amount for your body, consider working with an anti-diet dietitian. Related: 'I'm an Osteoporosis Specialist, and This Is the Type of Cheese I Swear By for Bone Health'
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.
Emotional and spiritual wellness
This category includes a lot of moving parts. Milo mentions therapy, journaling, spending time outdoors, enjoying being alone and spending time with people who leave her feeling energized. The research on how this benefits bone health is quite interesting. There's the fact that prolonged elevated levels of cortisol (the stress hormone) can inhibit bone formation. Additionally, relaxation techniques reduce stress, which reduces inflammation in the bones and other areas. A 2019 study in Frontiers in Psychiatryconcluded that there are potentially molecular links between a pathological response to stress and the development of bone disease. This information is only a start.
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
Spending time with her support system also helped Milo. She recommends getting connected with resources, research and purpose through the Bone Health and Osteoporosis Foundation's peer educator, advocacy and training opportunities. As the saying goes, knowledge is power.
While this approach may not work for everyone, it worked for Milo—and the results speak for themselves.
'Within eight months of my osteoporosis diagnosis, I reversed my osteoporosis diagnosis and continued to restore my bone density,' Milo says. 'More than the numbers, I reclaimed my strength and mobility and safeguarded the vibrancy of my life.'
Up Next:Sources:
Luisa Milo, a retired dentist and certified personal trainer who increased her bone density naturally
Menopause and Bone Loss, Endocrine Society
Getting a good night's rest is important for better bone health, University at Buffalo
The Link Between Stress, Mental Health, and Bone Health, National Osteoporosis Foundation South Africa
Bones and Beyond: The Benefits of Self-Care for Both Body and Mind, Bone Health and Osteoporosis Foundation
Impacts of Psychological Stress on Osteoporosis: Clinical Implications and Treatment Interactions, Frontiers in Psychiatry
After an Osteoporosis Diagnosis, I Increased My Bone Density Naturally—Here's Everything I Did first appeared on Parade on Jul 19, 2025
This story was originally reported by Parade on Jul 19, 2025, where it first appeared.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Associated Press
an hour ago
- Associated Press
Public health notice: Outbreak of Salmonella infections linked to various brands of salami and cacciatore products
July 19, 2025: Update This outbreak investigation is ongoing. The public health notice will be updated as the investigation evolves. OTTAWA, ON, July 19, 2025 /CNW/ - At a glance Do not consume, use, sell, serve or distribute recalled salami and cacciatore products. For details on recalled product brand names and lot codes, please consult the Recalls and Safety Alerts website. Over 65 products have been recalled. These products may have been used in prepared products like sandwiches or sold at deli counters. Recalled food Recall warnings have been issued for various salami and cacciatore products, including products from brands: These products were distributed to: These products may have been used and sold in prepared products like sandwiches or at deli counters. These warnings were triggered by findings from the food safety investigation. For more information on the recalled products, including all product names, descriptions and lot codes, please consult the CFIA's notices on the Recalls and Safety Alerts website. Rea brand Genoa Salami and Bona brand Genova Salami recalled due to Salmonella Rea brand Soppressata Salami Sweet recalled due to Salmonella Various brands of Salami and Cacciatore recalled due to Salmonella How to protect your health Salmonellosis is a foodborne bacterial illness that can affect anyone exposed to a contaminated food product, including the recalled product. People who are infected with Salmonella bacteria can spread Salmonella to other people several days to several weeks after they have become infected, even if they don't have symptoms. The following advice applies to individuals, as well as retailers, distributors and food service establishments such as specialty markets, delis, and cafes across Canada: Most people who become ill from a Salmonella infection will recover fully after a few days without treatment, but it can also cause severe illness and hospitalization. The Salmonella strain associated with this outbreak investigation is multi drug-resistant, which means it's resistant to certain antibiotics (streptomycin, kanamycin, ampicillin, and sulfisoxazole). Other antibiotics are available to treat illnesses associated with this outbreak strain, if antibiotic treatment is considered necessary. Those at higher risk for serious illness include: Symptoms Salmonellosis has a wide range of symptoms. You may not get sick at all. However, if you do get sick, symptoms usually start within 6 to 72 hours after exposure. You may experience: Most symptoms end within 4 to 7 days. While most people recover completely on their own, some people may have a more serious illness that: Salmonellosis (Salmonella) Food safety for vulnerable populations Investigation summary There are 87 laboratory-confirmed cases of Salmonella I 4,[5],12:i:- illness linked to this outbreak in: The illness reported in British Columbia is related to travel to Alberta. People became sick between mid-April and late-June 2025. Of the cases reported, nine people have been hospitalized and there have been no deaths. Many people who became sick reported eating salami in prepared sandwiches or purchased from deli counters where the recalled products were served. People who became sick are between 1 and over 100 years of age. More recent illnesses may continue to be reported in the outbreak because there is a period between when a person becomes ill and when the illness is reported to public health officials. For this outbreak, the illness reporting period is between 11 and 45 days. This outbreak may not be limited to the provinces with known illnesses. The recalled products were distributed to: For more details on distribution please consult CFIA's notices on the Recalls and Safety Alerts website. Related links SOURCE Public Health Agency of Canada
New York Times
an hour ago
- New York Times
You Said ‘Yes' to Being an Organ Donor. What Exactly Does That Mean?
If there is a small red heart with the words 'organ donor' at the bottom of your driver's license, that puts you in a group of over 173 million Americans who are in the national organ donor registry. Organ donation has wide public support, but medical ethicists say there is still confusion about what it looks like and how it affects patients and families. How do you become an organ donor? Any adult can register. In most states, teenagers as young as 15 may also express their intent to donate, though parents can revoke that decision. Today, around 90 percent of donors join their state registry at their local D.M.V. Others sign up while registering to vote, or through an online form linked to their local organ procurement organizations, known as O.P.O.s, which are nonprofit federal contractors in each state that coordinate transplants. Donate Life America, an advocacy organization, maintains a nationwide list of online registries. Donors can sign up or change their status at the D.M.V. or online, though residents of some states have had trouble removing themselves from the registry. Is the decision legally binding? It depends on how you die. If you are declared legally dead after testing shows no signs of neurological activity — known colloquially as being 'brain-dead' — then the organ donor status on your license is legally binding, even if your family disagrees. In these cases, patients are kept on a ventilator until their organs are retrieved. Want all of The Times? Subscribe.
New York Times
an hour ago
- New York Times
A Push for More Organ Transplants Is Putting Donors at Risk
Last spring at a small Alabama hospital, a team of transplant surgeons prepared to cut into Misty Hawkins. The clock was ticking. Her organs wouldn't be usable for much longer. Days earlier, she had been a vibrant 42-year-old with a playful sense of humor and a love for the Thunder Beach Motorcycle Rally. But after Ms. Hawkins choked while eating and fell into a coma, her mother decided to take her off life support and donate her organs. She was removed from a ventilator and, after 103 minutes, declared dead. A surgeon made an incision in her chest and sawed through her breastbone. That's when the doctors discovered her heart was beating. She appeared to be breathing. They were slicing into Ms. Hawkins while she was alive. Across the United States, an intricate system of hospitals, doctors and nonprofit donation coordinators carries out tens of thousands of lifesaving transplants each year. At every step, it relies on carefully calibrated protocols to protect both donors and recipients. But in recent years, as the system has pushed to increase transplants, a growing number of patients have endured premature or bungled attempts to retrieve their organs. Though Ms. Hawkins's case is an extreme example of what can go wrong, a New York Times examination revealed a pattern of rushed decision-making that has prioritized the need for more organs over the safety of potential donors. Share your story about the organ transplant system We will not publish any part of your submission without contacting you first. We may use your contact information to follow up with you. Want all of The Times? Subscribe.
