I am newly diagnosed osteoporosis. Scores -3 to -3.4

My Osteoporosis Journey:  Background – “high risk” small-boned Caucasian female over 65, taking prednisone for polymyalgia rheumatica since June 2015, suffered broken leg (tibial plateau) when leg was severely twisted when I walked on ice February 2014. My T-score I is -2.0 but I am in the high risk category. When starting prednisone I was told that bone thinning was an effect of prednisone so I took my calcium and Vitamin D supplements, bought a pedometer and started walking more. It was at my request that I finally had a scan in September where the osteopenia was diagnosed. Even when I had the broken leg no one suggested a scan would be a good idea. All I knew was that the bone healed rapidly and well, I had not needed surgery.

After the diagnosis my GP recommended medication but by then I had started hearing about the potential for horrific side effects, so turned her down and started serious research. I started by talking to my friends. Two of them had successfully moved from osteoporosis range into osteopenia through non-medical means. One remains faithful to her regimen and continues to improve, the other has slacked off and become osteoporotic again. Suggestions from the more dedicated person included Nordic walking and parkour but she does not have polymyalgia (PMR). She also has taken various supplements under the advice of a herbalist. I am not ruling out her methods but am not following in her path, although I may take up Nordic walking sometime in the future. I tell you about her because her experience is what gives me real hope that non-pharmaceautical methods work. A sister-in-law was taking Fosamax but had to discontinue because of side effects (I don’t know what the side effects were).

I have done a lot of reading. You'll find several good sites on the internet but if they are heavily promoting certain products it is a good idea to balance their advice with what you read elsewhere. I am convinced that the following regimen is the best for me, and I expect to be adding to this, and modifying things, as I continue to learn more:

Exercise: I have a weighted walking vest which allows me to gradually add small amounts of weight. This is to challenge the skeleton to lay down more bone. I am learning Tai Chi which is not only excellent for improving balance (helps to avoid those bone-breaking falls) but has been shown to improve bone density. I use my pedometer to make sure I get 10,000 steps a day. At present this includes all my daily activity, not just my walks. I may increase this in the future. I also carry on with long-standing physio exercises for osteoarthritis and practice a bit of yoga.  Have recently started doing nordic walking.

Diet - well balanced, with the following supplements: 

Calcium 

Vitamin D3

Vitamin K2 (K2-4 and/orK2-7, K2-7 is preferred)  Please note that Vitamin K2 (not K1) is nearly absent from modern diets, and is the vitamin that guides calcium into our bones rather than letting it collect in our organs or inside our blood vessels. Unless you have access to grass fed cattle and their products, and free range hens eggs (not grain fed) you will almost certainly need to supplement this vitamin.

Sources of Vitamin  A   I've read conflicting advice about whether retinol or beta carotene is better, and have decided that natural sources (food, or maybe cod liver oil) are safer choices than taking a chance with the latest fad in supplements.

You should have enough vitamin E in your regular diet, otherwise make sure you get a mixed tocopherol version

Magnesium

Cod liver oil for A and D content. 

The reading I have done includes websites and books. As I indicated above, always read with a critical eye and take the best ideas from everywhere. I don’t think anyone has all the answers, and also we are each different, will have varying risk factors and so forth. But I hope my experience gives you some ideas, and also some ammunition as you withstand the medical profession’s strangely strong idea that we must take their dangerous medicines!  

I'll private message bibliography to anyone who asks.

In the Chat Room forum there is a Strong Bones Support Group with other people's experience, also.

I have similar results as yours and I am trying the natural route.

I am having vitamins and minerals as well as certain foods to help boost my bone density. As I have very tiny bones my readings may be exaggerated as X-ray has shown my bones to be quite strong.

I take vitamin D3, vitamin K2, magnesiumm, zinc, calcium as needed, and include foods such as prunes, avocados, fruit and vegetables, etc.

Exercise is important and you do what you can safely.