Osteopenia and Osteoporosi

Osteopenia, the precursor to osteoporosis, is a condition that leaves thousands of people at risk of fractures.

It can can affect both men and women, though it is most commonly seen in women, particularly those who are post-menopausal. This group is at the highest risk due to factors such as hormonal changes that affect bone density.

Bone density naturally declines with age, with both men and women typically losing up to 0.5 percent per year after the age of 35. This gradual loss increases the risk of osteoporosis, a condition characterized by weakened bones and a higher likelihood of fractures. However, the likelihood of developing osteoporosis later in life is influenced by the amount of bone mass accumulated during youth. Building strong and dense bones earlier in life serves as a protective reserve, reducing the chances of significant bone loss as you age.

Often, the first indication of osteopenia and osteoporosis is a bone fracture, which can occur even with minimal trauma, especially in osteopenia. While an X-ray may raise suspicion of the condition, a definitive diagnosis requires specialized tests that measure bone density, such as a DEXA scan. Early detection and proactive management are crucial to reducing the risk of fractures and maintaining bone health.

As we mature, we need to think more about how to improve our bone health to prevent Osteopenia and Osteoporosis. This can be achieved by doing more exercise, including lifting weights if possible.

Yoga can help to improve balance and prevent falls, while changes to the diet can make bones stronger. This can including eating more dairy products, leafy green vegetables, dried fruit and tofu for calcium, and egg yolks, oily fish and red meat for vitamin D, or by adding supplements to your diet.

Certain medications can also cause osteoporosis, including long-term use of the blood thinner heparin, anti-seizure medications such as phenytoin and phenobarbital, and long-term use of oral corticosteroids.  Check with your doctor if you are taking any of these medications as many types of medications have alternatives.  Your doctor might wish to check your bone density however a simple change in diet and added exercise might be the only changes you might need to make. 

Overall, it is important to ensure that you are receiving adequate Calcium and Vitamin D in your diet and to use supplements if you find you are not. A gentle exercise regime can do wonders in regards to strengthening your bone mass. If you don't have time to visit the gym, don't forget gentle stretches and walking can go a long way to contributing to your overall strength, including your bone strength.