Osteopenia means that your bone density is lower than normal but not low enough for you to be diagnosed with osteoporosis. Some people naturally have a lower bone density, while others may develop osteopenia due to age or poor nutrition. Getting certain nutrients while avoiding other harmful substances can allow you to hold onto the bone density you have and help prevent osteoporosis. Talk to your doctor about how to keep your bones strong.
Calcium
Calcium is one of the most important nutrients for bone density and overall health. In fact, getting enough calcium throughout your life can help prevent osteopenia and bone loss from occurring as you age. While you are 50 and under, you need 1,000 mg of this mineral a day, and when you pass 50, your needs increase to 1,200 mg a day. Eating foods like low-fat milk, cheese, tofu and broccoli can help you meet this recommended daily allowance, or RDA. Ask your doctor about a supplement if your diet is lacking a sufficient amount of calcium.
Vitamin D
Vitamin D is another essential nutrient for bone density and strength. Your body needs this vitamin to make use of the calcium you ingest, and if you do not get adequate amounts of it, your bones may become soft and brittle. To protect your bones, consume 600 IU of vitamin D every day if you are under 70, and increase your intake to 800 IU a day once you pass 70, says the Office of Dietary Supplements. Your body creates vitamin D when it is exposed to sunlight, but this ability decreases as you age. Good food sources of this nutrient include fatty fish, beef liver, cheese and egg yolks, and many foods are also fortified with it. Vitamin D can be found in multivitamins and individual supplements as well.
What to Avoid
In addition to getting the RDAs of certain essential nutrients, there are some foods and substances you should avoid with osteopenia. Do not consume too much salt, caffeinated drinks or soda, since these can be harmful to your bones. Drinking alcohol excessively can weaken your bones as well, so you should not consume more than two or three alcoholic beverages a day, at most. Finally, a diet that is high in protein can harm your bone health, too, since you will lose calcium through your urine.
Additional Considerations
If you have been diagnosed with osteopenia or are at risk for low bone density, talk to your health care provider about the foods you should eat to take care of your bones. While calcium and vitamin D are essential nutrients, ingesting large amounts can have unwanted side effects and be harmful to your health. Therefore, never exceed the RDAs of vitamins or minerals, alter your diet or begin consuming new supplements without a physician's approval.
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