From a Fall to Osteoporosis Diagnosis: MyStory by Dr. Erin Coffey, ND
In January, I slipped on an icy sidewalk and instinctively put out my right hand to break my fall. I immediately knew something was wrong. I was shaking, dizzy, and unable to walk comfortably, so I headed straight to the Emergency Department.
The fracture was severe enough that I required an anesthetic to have the bones reset. Thankfully, healing progressed well, and after nearly 10 weeks in a cast, I was able to regain confidence in using my wrist without further intervention.
What I didn't expect was that the fracture would reveal an underlying issue. After my injury, I was referred for a bone density scan. The results showed that I had osteoporosis—a diagnosis that helped explain why a simple fall resulted in such a significant fracture.
The diagnosis came as a surprise. After further investigation, I discovered a possible hereditary link through my father's side of the family—something that had never really been on my radar.
My biggest takeaway is this: know your risk factors and don't be afraid to ask about earlier screening if they apply to you.
Family history, previous fractures, certain medications, hormonal changes, and other health conditions can all affect bone density. If risk factors are present, it may be worth discussing earlier screening with your healthcare provider rather than waiting until the standard testing age.
Supporting Bone Health Through Nutrition
After age 50, adequate calcium intake becomes increasingly important.
Current recommendations suggest approximately:
● 1,000 mg of calcium daily for men
● 1,200 mg of calcium daily for women
Many people underestimate how much calcium they consume in a typical day. Calcium-rich foods include:
● Greek yogurt
● Cheese
● Milk and fortified plant-based beverages
● Almonds
● Tofu made with calcium
● Canned salmon and sardines with bones
● Leafy green vegetables
Vitamin D is equally important because it helps the body absorb calcium effectively. Depending on where you live and your sun exposure, supplementation may be beneficial.
What About Supplements?
When dietary intake is insufficient, supplements can be a useful tool.
Common options include:
● Plant-based calcium
● Calcium hydroxyapatite
● Calcium citrate
● Calcium carbonate
Many calcium supplements also contain Vitamin D and Vitamin K, nutrients that play important roles in bone health. These supplements are generally best taken with food to improve absorption.
As always, speak with your healthcare provider before starting a new supplement regimen.
Exercise Matters More Than You Think
Nutrition is only one part of the equation. Bones respond to stress and load, which is why exercise remains one of the most effective strategies for maintaining and improving bone density.
Helpful activities include:
● Walking
● Resistance training
● Squats and lunges
● Weight-bearing exercises
● Planks and core strengthening
Core strength is particularly important because it helps improve balance and stability, reducing the risk of future falls.
There Are Effective Treatment Options
For some individuals, lifestyle measures alone may not be enough. Several prescription medications are available that can significantly reduce fracture risk and help preserve bone density. Treatment decisions should always be made in consultation with a healthcare provider who can assess your individual needs and risk profile.
The Takeaway
Osteoporosis is often called a "silent disease" because it can progress without symptoms until a fracture occurs. Understanding your risk factors, prioritizing nutrition and exercise, and seeking appropriate screening can make a meaningful difference.
If my experience teaches anything, it's this: don't assume you're protected, and don't wait until a fracture happens to start paying attention to your bones.
Wondering if you're getting enough calcium, vitamin D, or other nutrients to support your bone health? Book an appointment with me to review your diet, assess your risk factors, and create a personalized plan to help keep your bones strong for years to come.