One out of three women over the age of 50 will suffer a bone fracture from osteoporosis, according to the International Osteoporosis Foundation. Testing for osteoporosis is now part of a routine exam for women. Osteoporosis can be slowed or reversed. It is much easier to begin prevention before osteoporosis starts. Before getting a diagnosis of osteoporosis, there is a diagnosis called osteopenia, which is even easier to reverse and prevent.
Definition
Osteopenia is a pre-osteoporosis diagnosis. This means the bones are beginning to thin and are still at risk for fracture. Bone density measurements are what is used to determine these diagnoses, which are based on T-scores. This T-score is a comparison to a healthy 30-year-old of the same sex and race, according to Spine Universe. T-scores ranging from 2.5 to minus 1 are considered normal. Between minus 1 and minus 2.5 is osteopenia, and anything lower than minus 2.5 is osteoporosis.
Calcium
Bone is made mostly of calcium. The rest of the body needs calcium for muscles to contract and nerves to fire. When there isn't enough calcium in the blood or enough activity performed by the body, the bones will give up calcium and thin. Eating a diet high in calcium-rich foods will help keep the bone and body functioning normally. Foods high in calcium include dark green leafy vegetables, nuts and dairy products. Additionally certain foods like orange juice, cereal and breads are fortified with calcium.
Vitamins
Both vitamins C, D and K help for calcium to absorb. Vitamin D can be obtained by simply getting sunshine for 10 minutes several days a week. In some areas and times of the year, it is difficult to obtain through sun exposure, so supplementing is necessary. Vitamin D can be found in certain fatty fishes like salmon and tuna and fortified foods such as dairy, orange juice and cereals. Vitamin K is a relatively easy vitamin to obtain as small amounts are needed and can be found in the same foods that contain calcium, such as leafy green vegetables and fortified foods. In addition to citrus fruits, other sources of vitamin C include melons, red and green peppers, various berries, kiwi, mangoes and green leafy vegetables.
Considerations
In addition to eating properly, the IOF recommends a healthy lifestyle that includes exercising regularly, including light-impact cardio and weight training. Eliminating other bad habits, like smoking and drinking more than one drink a day for women and two drinks a day for men, which can strip the bone of calcium, is also helpful.
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