Osteopenia is the early stage of osteoporosis. It is a condition where your bones become frail. Throughout your life your bones go through a process where old bone is broken down and destroyed and then replaced with new bone. In the case of osteopenia or osteoporosis, your bones are breaking down faster than they are being rebuilt. This leaves the bones frail and susceptible to fractures. The good news is that if you have osteopenia, your bone loss is slight and is more easy to treat. However it can occur without any symptoms. If you are at risk for osteopenia a painless bone density test can help to confirm a diagnosis. At this stage you should talk to your doctor about the treatments for osteopenia to help prevent osteoporosis.
Calcium and Vitamin D
Osteopenia and osteoporosis can in part be caused by a diet that is low in calcium and vitamin D. Calcium is necessary to help keep your bones strong. Your body needs enough vitamin D to utilize calcium. According to the National Institutes of Health, adults need between 1,000 and 1,300mg of calcium each day and 200 to 600 IU of vitamin D. Your doctor or nutritionist can help you to determine the best level for you depending on your age and general health. You should be able to get all the calcium and vitamin D you need by eating a healthy diet with a variety of foods and getting about 10 minutes of sunlight each day. However, if you tend to make poor diet choices or have a medical condition that interferes with your digestive system, talk with a registered dietitian about supplements that can help you to meet your daily needs. You must also be careful to not take too much calcium or vitamin D, as that can cause its own health problems.
Weight-Bearing Exercise
Along with diet, you also need to fit in weight-bearing exercise on a regular basis. The American Medical Association states that weight-bearing exercise helps to build your bones and muscles. When you bear weight on your bones, you stimulate them to grow. Weight-bearing exercises for the lower body include activities such as walking, dancing, tai chi and yoga. Bike riding and water exercises are not weight bearing, because your body is supported by the seat or water. Weight-bearing exercises for the upper body include floor or wall push-ups, tennis and racket ball. Upper-body weight-bearing exercises are just as important. While low bone mass can lead to hip fractures if you fall, you can also break your arm or wrist. Try for about 3 minutes of weight-bearing activity at least five days per week.
Medications
The National Osteoporosis Foundation suggests taking medication if you test positive for osteopenia and your risk of developing osteoporosis is high. There are numerous medications available. Some work to slow bone loss and some work to rebuild your bones. As with all medications there are benefits and side effects and these need to be discussed with your physician. Your overall health and lifestyle choices will need to be taken into consideration. In some cases, your osteopenia may be reversed enough that you can come off the medication; however, you will need to continue exercising and eating a healthy diet.
