If you have osteopenia, you have lower bone density than normal. Your bone density peaks when you’re about 35 years old. Show Bone mineral density (BMD) is the measurement of how much bone mineral is in your bones. Your BMD estimates the chances of breaking a bone from a normal activity. People who have osteopenia have a lower BMD than normal, but it’s not a disease. However, having osteopenia does increase your chances of developing osteoporosis. This bone disease causes fractures, stooped posture, and can lead to severe pain and loss of height. You can take action to prevent osteopenia. The right exercise and food choices may help keep your bones strong. If you have osteopenia, ask your doctor about how you can improve and prevent worsening so you can avoid osteoporosis. Osteopenia doesn’t usually cause symptoms. Losing bone density doesn’t cause pain. Aging is the most common risk factor for osteopenia. After your bone mass peaks, your body breaks down old bone faster than it builds new bone. That means you lose some bone density. Women lose bone more quickly after menopause, due to lower estrogen levels. If you lose too much, your bone mass may drop low enough to be considered osteopenia. About half of Americans older than age 50 get osteopenia. The more of these risk factors you have, the higher your risk is:
Certain other conditions can also increase your risk of developing osteopenia:
Who should be tested for osteopenia?The National Osteoporosis Foundation recommends that you have your BMD tested if you’re:
Your doctor may recommend that you have your BMD tested for other reasons. For instance, about one in three white and Asian men older than age 50 have low bone density. DEXA testDual energy X-ray absorptiometry, called DEXA or DXA, is the most common way to measure BMD. It’s also known as a bone mineral density test. It uses X-rays that have lower radiation than a typical X-ray. The test is painless. DEXA usually measures bone density levels in your spine, hip, wrist, finger, shin, or heel. DEXA compares the density of your bone to the density of a 30-year-old’s of the same sex and race. The result of a DEXA is a T-score, which your doctor can use to diagnose you. If your T-score shows you have osteopenia, your DEXA report may include your FRAX score. If it doesn’t, your doctor can calculate it. The FRAX tool uses your bone density and other risk factors to estimate your risk of breaking your hip, spine, forearm, or shoulder within the next 10 years. Your doctor may also use your FRAX score to help make decisions about treatment for osteopenia. The goal of treatment is to keep osteopenia from progressing into osteoporosis. The first part of treatment involves diet and exercise choices. The risk of breaking a bone when you have osteopenia is fairly small, so doctors don’t usually prescribe medicine unless your BMD is close to the osteoporosis level. Your healthcare professional might talk to you about taking a calcium or vitamin D supplement, although generally it’s better to get enough of each from your diet. To get enough calcium and vitamin D, eat dairy products such as cheese, milk, and yogurt. Some types of orange juice, breads, and cereals are fortified with calcium and vitamin D. Other foods with calcium include:
The goal for people with osteoporosis is 1,200 milligrams of calcium a day and 800 international units (IU) of vitamin D. However, it isn’t clear whether this is the same for osteopenia. Walking, jumping, or running at least 30 minutes on most days will strengthen your bones if you have osteopenia, are a young adult, or are a premenopausal female. These are all examples of weight-bearing exercises, which means you do them with your feet touching the ground. While swimming and biking may help your heart and build muscles, they don’t build bones. Even small increases in BMD can significantly reduce your risk for fractures later in life. However, as you get older, it becomes harder for you to build bone. With age, your exercise should emphasize muscle strengthening and balance as well. Walking is still great, but now swimming and biking count, too. These exercises can help reduce your chances of falling. Talk with your doctor about the best and safest exercises for you. In addition to walking or other exercise, try these strengthening exercises: Hip abductorsHip abductors strengthen your hips and improve balance. Do this 2 to 3 times a week.
Toe and heel raisesToe raises and heel raises strengthen lower legs and improve balance. Do them each day. Wear shoes for this exercise if you have pain in your feet.
Prone leg liftsProne leg lifts strengthen your lower back and buttocks and stretch the front of your thighs. Do this exercise 2 to 3 times a week.
The best way to prevent osteopenia is to avoid the behaviors that cause it. If you already smoke or drink a lot of alcohol or caffeine, stop — especially if you’re younger than age 35, when you can still build bone. If you’re older than age 65, your doctor will likely suggest a DEXA scan at least once to look for bone loss. People of all ages can help their bones stay strong by maintaining a healthy diet, making sure they get enough calcium and vitamin D. In addition to food, another way to get vitamin D is with a small amount of sun exposure. Talk with your doctor about safe sun exposure based on your other health conditions. How do you stop osteopenia from progressing?Several strategies can help you maintain bone strength and prevent bone loss:. Avoid smoking.. Eat a healthy, balanced diet with lots of fruits, vegetables, calcium and vitamins.. Exercise every day. ... . Get at least 1,200 mg of calcium daily.. Get at least 800 to 1,000 IU of vitamin D daily.. What is the fastest way to increase bone density?Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
What is the safest osteopenia drug?There are several medications which can be effective in reducing bone loss, but these all come with the risk of side effects as well. Currently, the only drugs approved for osteopenia (osteoporosis prevention) are Actonel and Evista.
Can you treat osteopenia without medication?Osteopenia treatment
Osteopenia can be treated either with exercise and nutrition or with medications. But some doctors are increasingly wary about overmedicating people who have osteopenia. The fracture risk is low to begin with, and research has shown that medication may not reduce it that much.
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