# @nickpappasmd on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DXQFOQFCfWS
- **Gondola URL:** https://gondola.cc/posts/64218330-nickpappasmd-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f771f2a20d.jpg
- **Posted:** 2026-04-17T23:30:15.000+00:00
- **Account Owner:** Nick Pappas, MD (@nickpappasmd) — https://gondola.cc/nickpappasmd

## Caption

Bone density peaks at around age 30.  If you don’t put stress across your bones in the form of activities like resistance training, the bones will get weaker with time.

🦴🚨 Once you lose bone density, it’s very difficult to regain it.  The weaker your bones are, the more likely they are to fracture.

💪  The best ways to help keep bones strong are as follows:

1.) Consuming calcium-rich foods (e.g. milk, yogurt, almonds) 🥛

2.) Consuming foods with vitamin D like salmon or cheese (can also get vitamin D from sunlight) 🍣

3.) Weight-bearing exercises, especially resistance training (e.g. squats) and jumping-type activities (e.g. drop jump), which help strengthen bone via Wolff’s law (states that bones become stronger over time with increased stress placed upon them) 💪

4.) Supplements (generally only needed if inadequate dietary intake): calcium / vitamin D, magnesium (which helps vitamin D work), collagen peptides (have been shown in multiple studies to help with osteoporosis). 💊
*Note: for individuals who may have cardiac issues, calcium supplementation may not be recommended.

As always, be sure to check with your doctor before starting any new supplement to see if it’s safe for you.

5.) Hormone replacement therapy (most often estrogen for post-menopausal women with osteoporosis)

6.) Medications like bisphosphonates which help slow down bone breakdown

🚨 Comment NEWSLETTER for more similar health information, and I’ll send you a link to my free weekly newsletter.

#osteoporosis #bonehealth #hormonereplacementtherapy

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## Tags

osteoporosis, hormonereplacementtherapy, bonehealth

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