Osteopenia is a condition resulting from low bone density that is not severe enough to result in an osteoporosis diagnosis. Accordingly, osteopenia results in fewer complications like fractures and bone malformation, but it does indicate a high risk of developing osteoporosis if untreated. Predictors of osteopenia include smoking, childhood fractures, hypocalcemia, low vitamin D, low body weight, long-term use of certain medications like heparin and prednisone, alcoholism, renal complications or failure, hyperparathyroidism, liver disease, inactivity and menopause or other causes of reduced estrogen levels in women. If you suspect that you have osteopenia, see your doctor for advice.
Step 1
Eat foods high in calcium. Calcium comprises the majority of bones, and bones require a diet with adequate amounts of calcium to remain strong and prevent conditions like osteopenia and osteoporosis. Most adults should consume 1200 to 1500 mg of calcium per day. Dairy products, such as milk and cheese, are the most significant source of calcium, but it also appears in green leafy vegetables like collard greens, mustard greens, broccoli and bok choy; seafood, including sardines and shellfish; nuts, such as almonds and brazil nuts; and dried beans.
Step 2
Include foods that contain vitamin D in your diet. Your body requires vitamin D to absorb calcium. Sources of vitamin D include fortified dairy products, fortified cereals, oysters, fish and margarine.
Step 3
Supplement your diet with foods that contain protein to maintain a strong composition, provide fuel for exercise and promote bone strength. Protein occurs most prevalently in animal foods like beef, chicken, lamb and fish, but skinless chicken and fish are the most healthful, as they contain the least fat and cholesterol.
Tips and Warnings
- It is best to supplement a healthy diet with exercise to best treat osteopenia. Osteopenia may not require medication, but always follow the regimen provided by your doctor precisely.
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