Osteopenia


Last Updated December 20th, 2021

What is osteopenia?

A medical condition where the density of the bone decreases is called osteopenia.  Due to low density, the bone becomes soft and weak.  It is a condition which can lead to osteoporosis and can be considered a phase where the bones tend to lose their strength.  This is mainly due to the low absorption of minerals and nutrients.

Malabsorption of minerals may be caused by various factors such as low immunity, low vitamin D levels, etc.  This is generally a silent condition and only can be detected from bone mineral testing.  An early diagnosis such as in the case of osteopenia can be helpful in preventing osteoporosis.  It should be noted that the progression of osteopenia can be slowed, but it is very difficult to reverse osteoporosis.

It has been found that women are affected more than men, but it does not mean that men are spared from this problem.  Women are known to have the lower bone density to start with and due to other conditions such as hormonal imbalance may lose further bone density causing osteopenia.

Signs & Symptoms

The biggest drawback of having osteopenia is that you experience hardly any signs or symptoms associated with it unless it has progressed enough so that a bone breaks easily.  Some of the common signs and symptoms during this phase include:

  • One or more bone fractures mainly affecting the ankle, hip, spine, waist, spine, or wrist.
  • Regular bone pains as well as pain in the joints.
  • Difficulty with ambulation and problems with exercising normally.

This condition can worsen over time and lead to a more serious condition called osteoporosis.  Some of the signs and symptoms of osteoporosis are discussed below:

  • All the symptoms of osteopenia including bone and joint pain, fractures, as well as problems with ambulation and exercise.
  • Problems with posture such as stooping and having a hunched back.
  • Problems with doing daily chores such as lifting objects, cooking, and even bathing. You would need someone to assist you in doing these daily chores.  In many cases, this can lead to psychological problems such as stress and depression.

Risk Factors for Osteopenia

There are numerous risk factors associated with developing osteopenia and osteoporosis.  An unhealthy diet can lead to this problem.  Nowadays there is a trend to eat fast foods due to the busy schedule since it is time-consuming to cook your own food.  A diet that is void of healthy nutrients is equal to a diet that is nonexistent.

It is better to skip a fast food breakfast or snack rather than eating a burger.  This just adds up to the unhealthy fat and a large number of calories with minimal nutrients.  Since this eating trend is common among the age group between 20 and 40, they seem to be the ones who have a high chance of developing osteopenia due to malnutrition.

Naturally, bone density decreases with age, but having a low bone density at this age is definitely not acceptable.  A skeletal system that is strong between the teens and 40 years of age can determine how healthy your bones would be in the long run.  Some of the major risk factors for developing osteopenia and osteoporosis are discussed below.

Sex

This is considered a major risk factor for developing osteopenia since women are known to be more affected than men.  Women after menopause are at higher risk since the production of estrogen reduces, which is important to maintain healthy and strong bones.  It is believed that the first few years after menopause is crucial and women tend to lose the majority of their bone density during this period.  Women having strong bones going into menopause are likely to have lesser effects of osteopenia as compared to other women who have a weak skeletal system.

Diet

The next major risk factor is diet.  A diet that is low on calcium and vitamin D can become a major risk factor since it is essential to build strong bones.  People who are allergic to dairy products may avoid them and this can lead to calcium deficiency.  Another diet consisting of low calories too can cause calcium deficiency and be a major risk factor for developing osteopenia.  Many individuals also suffer from eating disorders where they tend to limit the food in order to maintain a toned body.  Due to the inadequate supply of calories and nutrients, the bones gradually tend to become weak and brittle.  This phenomenon is mainly found in women.  Malnutrition can cause hormonal imbalance and cause low estrogen levels adding up to the complication.

Minimal sunlight exposure

Many people try to avoid sun rays due to the harmful effects of the sun.  It should be noted that minimal exposure to sunlight can cause vitamin D deficiency.  Vitamin D is important for the absorption of calcium and hence plays an important role in maintaining healthy bones.

Sedentary lifestyle

A sedentary lifestyle consisting of only desk work and no exercise can cause a negative impact on the bones and may lead to stiffness and pain in the joints leading to weakness.

Medication side effects

Medications are known to cause certain side effects such as decrease the absorption of nutrients leading to lower levels of important minerals such as potassium, calcium, and magnesium. Some of the medications that cause these problems include steroid medications, asthma medications, thyroid medications, birth control pills, etc.

Cancer treatment

Patients receiving chemotherapy or radiation therapy are known to have low absorption of minerals and nutrients and can lead to lower bone density.

Race

Studies have revealed that women from the Caucasian race have a higher risk of developing bone disorders as compared to others such as Hispanics, African American, or the Asians.

Tobacco and alcohol abuse

Cigarette smoking and alcohol consumption are again risk factors for low bone density due to impaired nutrient absorption.

Obesity

Obesity is known to cause multiple problems such as hormone imbalance and low level of activity.  Both these factors are known to contribute to weak bones.

Diagnosis

Majority of the people affected by osteopenia stay in the dark not knowing that they have this condition.  Since osteopenia has minimal signs and symptoms, it is difficult to find out unless you undergo a bone mineral test.  Due to its minimal symptoms, they are considered to be a silent disease affecting the bones.  The most commonly used bone density exam is the DEXA (dual-energy X-ray absorptiometry) scan.

The bone mineral test is conducted on the spine or hip to obtain accurate measurements to predict if the person is suffering from low bone density.  The results are read as T-score.  A T-score between – 0.1 to – 2.5 is considered to be osteopenic.  Your doctor may order a bone mineral test after the age of 30, particularly in women to make sure everything is fine with the skeletal system.  Additionally, women are tested when they reach menopause.  It is important to get tested for bone density with any minimal signs of bone pain and weakness.

Conventional Treatment for Osteopenia

It is important to note that there are very few people who get diagnosed early during the stage of osteopenia.  Osteopenia generally does not need any treatment and the focus is mainly on avoiding further damage to the bones by providing medications and supplements to halt the degradation process.

Since the bone density gradually reduces with age, treating with drugs is not the complete cure as the condition could deteriorate with age.  Your doctor may choose to prescribe a few medications that slow the progression of this bone disorder such as bisphosphonate medications and the commonly used drug in this class is Fosamax.

Similarly, anabolic medications and antiresorptive medications such as estrogen therapy/hormone therapy may be prescribed.  There has been a debate over the effectiveness of hormone replacement therapy for osteopenia and osteoporosis since they only help to slow the progression and not treat the disorder.  These drugs are not useful in the long run because their effects fade out once these drugs are stopped.

Natural Treatment and Prevention for Osteopenia

Osteopenia Diet

Consuming a healthy diet that provides the essential vitamins and minerals to maintain strong bones is recommended.  Many individuals tend to eat low fat and low protein foods in order to stay in shape.  This may be helpful in reducing and maintaining the weight but is highly problematic when followed for an extended period of time.  By following these diets, you no doubt end up with low fat and thin muscles but also end up losing your skeletal structure.  Your bones tend to become malnourished and weak.  Some of the foods that can provide these essential nutrients are discussed below.

  • Calcium-rich foods: Dairy products such as cheese, kefir, and yogurt.  Leafy green vegetables also provide essential calcium whereas seafood such as salmon and sardines contain a high concentration of calcium.
  • Food containing magnesium: Almonds, kefir, black beans, pumpkin seeds, spinach, cocoa, as well as yogurt.
  • Vitamin C containing foods: Berries, kiwi fruit, citrus fruits, papaya, guava, as well as broccoli and kale.
  • Foods containing collagen protein:  Bone broth is the rich source of collagen. It can also be obtained from supplements.  Collagen is an important component of bone that provides the framework and flexibility to the bone.
  • Iron-rich foods: These foods are mainly consumed to prevent anemia.  Some of the iron-rich foods include fish, eggs, spinach, kale, lamb, chicken, beef, turkey, as well as nuts and seeds.

Overall, the main aim of this diet to consume lots of vegetables, fruits, seafood, and dairy products.  All these foods provide the essential nutrients necessary to maintain a healthy bone and prevent osteoporosis.

Osteopenia Exercises

Staying active is important to maintain skeletal strength.  Studies have claimed that exercise can limit the progression of bone loss.  Weight-bearing exercises, in particular, are important to maintain the strength of the bone.  It does not require you to carry heavy weights, but you need to work against gravity to perform the weight-bearing exercise.  Performing these exercises for at least 30 minutes every day can strengthen your muscles as well as the bones.  You need to maintain an active lifestyle even in your older age to help retain the bone mass and density.

Supplements to protect bones

It is a good choice to add supplements in your diet to slow the progression of osteopenia.  Some of the standard supplements available include calcium supplements, vitamin D supplements, magnesium supplements, vitamin B12 supplement, as well as vitamin K2 supplements.  You need to consult your doctor before adding them to your diet to know about the dosage.

Maintain a healthy weight

It is a well-known fact that obesity can cause several complications such as increased inflammation, contribute to hormonal changes, as well as bone damage.  Healthy body weight can help negate these complications and keep your bones healthy.

Get enough sunlight

Sunlight is important for our body since it provides vitamin D, which aids in calcium absorption.  A sunlight exposure of around 15 to 20 minutes per day is recommended to gain the benefits from sunlight.

 

Dos and Don'ts

Dos
  • Eat a healthy diet.
  • Maintain a healthy weight.
  • Get adequate sunlight.
  • Exercise daily.
Don'ts
  • Live a sedentary life.
  • Eat junk foods.
  • Avoid sunlight.
  • Maintain abnormal weight.

 

 

 

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Cottage cheese: What can you find in this healthy chunk of fresh milk cheese? Love cheese but scared of putting on extra pounds? With cottage cheese, you can get the best of…
Ear pain model
Easy and safe tips for ear wax removal you can do at home Cerumen impaction generally occurs when an external object like cotton swabs are used to remove the ear wax.…
Inhale oxygen, exhale worries: The top breathing exercises and how to perform them Performing the breathing exercise is like becoming mindful of how you breathe.  Here is a list of breathing…
Balneotherapy jacuzzi
5 things you didn’t know about balneotherapy and how you can do it at home Sauna baths have been popular since a long time. But how much more beneficial can balneotherapy be as…
ASTtest-liver
AST- Aspartate Aminotransferase Test AST test is a blood test that is used to measure the level of a particular liver enzyme…
Rubella IgM test
Rubella IgM Test The Rubella IgM test is a blood test that is performed to diagnose the presence of the rubella…
cystatin C
Cystatin C Test Cystatin C is a specific single-chain protein that is found in body fluids and is a biomarker for…
5 htp brain
5-htp: Is this the ultimate cure for those pesky migraines attacks? 5-htp is a supplement that is extracted from the plant Griffonia simplicifoli.  It is an amino acid that helps…
Bromelain: 11 reasons why you should start adding pineapple to your pizza! If you didn't love pineapples already, here are some of the top health benefits that bromelain can bring…
Goji berry: A traditional Chinese berry that packs the best of antioxidants Goji berry is an ancient berry that is considered to be power-packed with nutrients and antioxidants. Which means…
How accurate is the hair follicle drug test? Hair follicle drug test is one of the best ways to identify drug use in professional circles. But…
Urologist: When should you visit one and why? A urologist can treat not only genitourinary problems of both men and women but also can treat various…
sodium chloride
Halotherapy: How inhaling salt can work wonders for your body Halotherapy is quickly gaining popularity amongst those with respiratory diseases. It has shown promise in its treatment.
Crossfit with rope
CrossFit: Now get the perfectly sculpted body with this explosive gym routine CrossFit is a fitness regimen that makes use of high-intensity exercises in a shorter period to achieve muscle…
tonometry
Tonometry Tonometry uses a device called tonometer to measure the pressure inside the eye. This pressure is depends upon…
Bloodtestalbumin
Albumin Test Albumin test or blood serum test is a liver function test that measures the amount of the protein…
Hysteroscopy_procedure
Hysteroscopy Hysteroscopy is a minimally invasive tool to help specialists view the uterus to diagnose and even treat several…
fructosamine test
Fructosamine Test A fructosamine test measures blood sugar glucose content. Fructosamine level can indicate blood sugar level in past 2-3…
leptospira Igm test
Leptospira-IgM Test A Leptospira-IgM test is a blood test which is carried out to detect anti-Leptospira IgM antibody. Leptospirosis is…
copper serum test
Copper Serum Test Copper serum test checks for abnormal levels of copper in the body. Both high and low levels of…
ureteroscopy
Ureteroscopy Ureteroscopy is the diagnostic procedure which is used for the detection of the kidney stones in addition to…
Okra: How can this nutrient-dense vegetable help you fight diabetes? Okra is a food which is rich in nutrients and minerals which are extremely essential for a healthy…
Period sanitary napkin-menstruaion-blood-colors
Period blood – what it says about your health Your period blood color and consistency indicate what is happening in your body. Is your blood bright red…
woman with abdominal pain holding ovulation calendar
Ovulation – facts to know about ovulation Learn how and when ovulation occurs, demystify common misconceptions, identify symptoms, methods of detection and right period for…
Hepatitis A virus infected liver
Hepatitis A Virus (HAV) Total Blood test to look for IgM antibodies to know if you are infected with Hepatitis A virus (HAV),…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in your body? Your…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a tangy flavor to…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test is the most…
Fibromyalgia fatigue
HCG Diet: The dangers of using this diet to lose weight HCG is a natural hormone produced by both men and women that corresponds to fertility. But how is…
How to scrub away stress and fatigue with an Epsom salt bath? Epsom salt is a popular home remedy for many skin ailments. Though there is a lack of scientific…
SIBO Diet: The important dos and don’ts of this gut-healing diet A SIBO diet is a diet that works by eliminating certain sugars from your diet and adding fibers…
Barium-enema
Barium Enema Barium enema is also known as colon x-ray. Here, the patient is asked to consume small amount of…
Bronchoscopy procedure
Bronchoscopy Bronchoscopy is a procedure where in a scope is inserted into the lung pathway to observe any growth…
Sweeteners-good or bad?
Sweeteners – Are They Good or Bad for Our Health? Sweeteners can be artificial and natural. Learn about the different types of sweeteners and their health benefits and…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media? Are you one…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you in digesting food?…
avocado benefits
Avocado: 15 reasons why this fruit should be a staple in your diet Did you know that the word avocado literally means "testicles". Don't get grossed out as this power-packed fruit…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does our poop turn…
edamame
Edamame: How healthy are these green baby beans? Edamame or "immature" soybeans are soft and easily digestable forms of soybeans that are great as an eveyday…
Oil of Oregano: The one-stop essential oil you’ve been looking for Are you plagued by a weak immune system? High body inflammation accompanied by pain and infections? Why not…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an inexplicable emotional numbness…
Cayenne: The remarkable benefits of these red hot chili peppers These may make you rush for a glass of water, but cayenne pepper is actually a healthy additive…
The right way to prepare Alfalfa sprouts at home Alfalfa or lusan ghas is not just a nutritious animal fodder. This flavonoid-rich herb has some amazing health…
Did you know drinking alkaline water could be the healthier choice for you? Ever wondered how safe is your drinking water in terms of pH? Recent studies have revealed that Alkaline…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea (or red bush)…
How seitan proved to be a blessing in disguise for vegans worldwide Can only meat-eaters enjoy delicious juicy steaks and burgers? With seitan, the best meat substitute available today,even vegans…
Pescatarian Diet 101: What are the inherent health advantages of this diet? People opt to become a pescatarian in order to enrich their bodies with the essential health benefits that…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of the 17th century.
shakeology woman
Meal replacement or protein drink? Learn all about Shakeology and its claims Shakeology from Beachbody claims to be the most suitable shake that can aid in weight loss, regulate blood…
blood elements analysis
Blood Element Analysis Test A blood element analysis is a blood test performed to measure the level of toxic elements such as…
amylase test
Amylase Test Amylase test is done by checking the level of this protein in the blood sample and also in…
folate test
Folate test The Folate test measures and monitors the levels of folic acid in the blood. This test is also…
lipase test
Lipase Test A lipase test is a blood test performed to quantitatively measure the level of the enzyme lipase in…
BULIMIA NERVOSA vomiting
Can you get addicted to food? Learn everything about food addiction What is food addiction? How can people get addicted to eating? Is it an unhealthy eating habit or…
helping friend with depression
Support and care tips for helping people with depression Read to find out what is depression, its causes and symptoms. Also check out the steps describing how…
kshar sutra
Kshar sutra treatment for piles, fissures and fistula Read to know the benefits and side effects of kshar sutra to treat anal piles, fissures, and fistula…
Splenda
Splenda Splenda is an artificial sweetener derived from Stevia plant extracts. It is low in calories and a popular…
lose pregnancy weight
5 most effective ways you can lose those pregnancy pounds! Are you looking for ways to get back into shape? Scared of crash diets? Don't let your post-pregnancy…
quinoa salad
Quinoa : A prodigious superfood you need to include in your diet today! Quinoa - what is so special about this native South American grain that has taken the world by…

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