Osteoporosis creeps in without symptoms, weakening bones until one unexpected fall or fracture reveals the damage. By then, recovery can be difficult and life-altering. However, there are ways to strengthen your bones before trouble strikes—and it may be simpler than you think.

On She’s Health, a program on NTD, sister media of The Epoch Times, Dr. Wu Kuo-pin, director of Taiwan’s XinYiTang Traditional Chinese Medicine (TCM) Clinic, shared a heal drop exercise, and other simple ways to help build bone strength and prevent osteoporosis.

Heel-Drop Exercise to Enhance Bone Density

The principle for the heel-drop exercise is based on “vertical stimulation.” Each time your heels drop back to the ground, your bones absorb gentle vibrations that encourage bone cells to grow stronger. This stimulation helps form new bone tissue while slowing down bone loss, increasing bone density over time.

The best part? You don’t need a gym. Just 100 heel-drops spread throughout the day can provide protection—easy, effective, and fuss-free.

Start Position: Stand upright, rise onto your tiptoes, then let your heels gently drop to the ground. If you’re concerned about balance, hold onto a wall or sturdy furniture for support.

Add a Back Massage: While performing the heel-drop, use both hands to gently rub your lower back vertically. This massage creates a warming sensation, improving blood circulation in the lower back and supporting kidney function. In TCM, it’s believed that “the kidneys govern the bones,” so nourishing the kidneys can strengthen your bones.

Why Is Osteoporosis so Dangerous?

The danger of osteoporosis lies less in pain and more in the heightened risk of fractures. As bone density dwindles, bones turn brittle, like hollow columns ready to snap at the slightest impact.

Wu said that hip fractures are especially alarming. Research reveals that for those over 65, a hip fracture carries a 35.4 percent chance of death within a year. Forced into prolonged bed rest, patients face plummeting activity levels, sluggish metabolism, and fading appetite.

Osteoporosis also often triggers upper arm fractures in the elderly, raising the risk of complications and robbing them of mobility and independence.

Who Is at Risk?

Once you hit 30, your body starts losing bone mass faster than it can rebuild, setting the stage for osteoporosis. Wu highlights that, beyond the natural aging process, certain groups of people are especially vulnerable to the condition:

• Postmenopausal women: Menopause brings a hormonal upheaval, slashing estrogen levels that fuel bone growth. Lower estrogen levels accelerate bone loss, putting women at a much higher risk of osteoporosis.


• Those with unhealthy lifestyles or dietary habits: Frequent drinking of carbonated drinks, and excessive coffee or tea can leach calcium from bones. Poor digestion or nutrient absorption due to weak spleen and stomach function can also pave the way for osteoporosis.


• Long-term steroid users: Use of steroids beyond six months can wreak havoc on bones. Fractures may occur in 30 to 50 percent of patients on long-term glucocorticoid therapy, a type of synthetic steroid.


• Underweight people and those who stay up late: People with slight builds often absorb fewer nutrients, leading to lower bone density. Staying up late and sleep disruptions may foster an acidic environment that hampers metabolism and accelerates bone loss.

How to Prevent Osteoporosis

In addition to the heel-drop exercise, Wu recommends adopting the following dietary and lifestyle habits to prevent osteoporosis and reduce the risk of fractures:

• Lift heavy objects correctly: Wu emphasizes the importance of proper posture when lifting heavy items. Instead of bending at the waist, adopt a squat position like a weightlifter, keeping your spine straight and using your leg strength to lift. This technique minimizes stress on the spine and lowers the risk of bone injury.


• Build stronger muscles: Strong muscles act as a protective shield for your bones. Regular strength training not only fortifies your muscles but also sharpens your balance, helping you stay steady and avoid falls.


• Fuel your bones with nutrition: Bones thrive on a dynamic duo: collagen and calcium. Wu recommends loading up on high-quality protein and calcium-packed foods to keep your skeleton sturdy. Calcium-rich foods include dried shrimp, small dried fish, black sesame seeds, kelp, seaweed, and shiitake mushrooms. Protein powerhouses include fish, eggs, and beans to fuel bone growth and repair.


• Nourish the kidneys: Wu said that time-tested kidney-tonifying TCM formulas, such as Zuogui Wan (Left-Returning Pill) and Yougui Wan (Right-Returning Pill), are go-to remedies for combating osteoporosis. Packed with potent ingredients such as deer antler and turtle shell, these blends work to restore collagen and calcium levels, fortifying bones with remarkable effectiveness.

These formulas can often be purchased through licensed acupuncturists, reputable online Chinese herbal suppliers, or specialty health food stores that carry TCM products.

Though osteoporosis develops silently, it’s never too late to take charge of your body. With a balanced diet, smart exercise, and healthy habits—plus a simple heel-drop routine—you can protect your bones and stay active for years to come.