Peak bone mass occurs at the age of 30, after which the rate of bone growth becomes slower than the rate of breakdown. Osteopenia is marked by bone loss, an increase in the risk for fracture and the development of osteoporosis. Women are at a higher risk for developing this condition because men inherently have a higher bone mass. However, changes to your lifestyle, including adequate vitamin and mineral intake, can help prevent this condition.
Classifications
Your bone density is measured using a dual energy X-ray absorptiometry, or DXA, scan. It evaluates your bone mineral density and gives you a "t-score." This t-score represents the standard deviation of your bone mineral in relation to a healthy, young adult's bone mineral density. A normal t-score is greater than -1 SD. Osteopenia is classified between -1.0 to -2.5 SD, and osteoporosis begins at -2.5 SD or below.
Risks
Women over the age of 50 are at an increased risk for developing osteopenia. When your bone mineral density diminishes, so does the strength of your bones. A loss of bone density puts you at risk for a fracture, specifically if you fall or use poor posture. Your wrists and ankles are likely to fracture due to their joint formation. They are made up of many small bones that work together. Smaller bones have less density to begin with and become even more fragile when bone density decreases.
Diet
Vitamin D is essential for proper bone growth and maintenance. It aids calcium absorption in the small intestines and balances calcium levels in your blood. When dietary calcium is low, your body will use the supply of calcium in your bones for other operations. Since vitamin D helps your body absorb calcium from the food you eat, its presence keeps your body from using the calcium in your bones by increasing the calcium you take in from food.
Vitamin D Recommendations
According to the National Institutes of Health, adults aged 14 to 50 need 5 mcg of vitamin D per day. Recommended intakes increase to 10 mcg per day for adults over the age of 50. Vitamin D is an unusual vitamin in that your body can synthesize it from sunlight. Sun exposure to your skin produces vitamin D. Other sources of the vitamin includes fortified milk, salmon and shrimp.
Lifestyle Changes
Avoiding or reversing osteopenia is possible through a few lifestyle changes. Monitoring your intake of calcium and vitamin D can ensure you are getting all your body needs. Physical activity, including weight-bearing exercise, also stimulates your body to build up bone density. Eating a well-balanced diet and engaging in regular exercise can stave off osteopenia and fractures.
References
- "Cecil Essentials of Medicine"; Thomas Andreoli, et al., eds.; 2004
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
- National Osteoporosis Foundation: Why Bone Health Is Important
- "Nutrition: Concepts and Controversies"; Frances Sizer, et al.; 2005
- MedlinePlus: Vitamin D
Member Comments