How to Improve Bone Density and Prevent Osteoporosis
Osteoporosis and osteopenia are conditions that affect millions of people worldwide, particularly as we age. They both relate to the health of your bones, but while osteopenia is a precursor to osteoporosis, it doesn’t necessarily mean that everyone with osteopenia will develop osteoporosis. Understanding these conditions, their causes, and the steps you can take to improve your bone health and maintain an active, fulfilling life. Continue reading to learn more.
What Is Osteoporosis and Osteopenia?
Osteoporosis is a condition characterised by a significant loss of bone mass, which results in bones becoming fragile and more likely to break (fracture). It is often called a "silent disease" because bone loss occurs gradually, without symptoms until a fracture happens. Common areas of fractures include the spine, hip, and wrist.
Osteopenia, on the other hand, is a less severe form of bone loss. It means that bone mineral density is lower than normal but not yet at the threshold for osteoporosis. Think of it as a warning sign that your bones are starting to loose density and strength, but there's still time to intervene and take steps to slow or reverse this progression.
Who Is at Risk of Osteoporosis?
Anyone can develop osteoporosis, but certain factors increase the risk:
Age: Risk increases after age 50 as bone density naturally decreases.
Gender: Women, especially after menopause, face a higher risk of bone loss due to a decline in oestrogen. In the first 5–7 years post-menopause, they can lose up to 20% of their bone density, increasing the risk of osteoporosis.
Family History: A family history of osteoporosis or fractures raises your risk.
History of Fractures: Particularly those that occurred from a low-impact or minor injury.
Low Calcium & Vitamin D: Not getting enough calcium or vitamin D can weaken bones.
Inactivity: A lack of weight-bearing exercises (like walking or weight training) can lead to weaker bones.
Smoking & Alcohol: Smoking and heavy drinking can harm bone health.
Certain Medical Conditions: Conditions like rheumatoid arthritis or thyroid issues can increase risk.
Medications: Long-term use of certain medications, such as glucocorticoids, anti-seizure medications and even some antidepressants can affect bone health.
Early Menopause: Women who go through menopause before 45 are at higher risk due to a longer period of low oestrogen.
Understanding these factors can help you take steps to protect your bones through lifestyle changes and regular check-ups.
How Is Bone Density Measured? Understanding the DXA Scan and T-Scores
To diagnose and monitor osteopenia or osteoporosis, a DXA (Dual-Energy X-ray Absorptiometry) scan is the go-to method. This non-invasive scan measures bone mineral density (BMD) at key sites, like the hip and spine, providing a clear picture of your bone strength and your risk of fractures.
When Should You Get a DXA Scan?
Current guidelines recommend DXA scans for:
Women at age 65, or earlier if you have additional risk factors (like a family history of osteoporosis, smoking, or long-term steroid use).
Men at age 70, or earlier if risk factors warrant it.
What Do Your DXA Scan Results Mean?
The DXA scan provides a T-score, which compares your bone density to that of a healthy young adult:
Normal bone density: T-score of -1.0 or higher.
Osteopenia: T-score between -1.0 and -2.5 (indicating early bone loss).
Osteoporosis: T-score of -2.5 or lower (indicating more significant bone loss).
A lower T-score indicates a greater degree of bone loss and a higher risk of fractures. But the encouraging news? With a proactive approach that includes targeted exercise, dietary changes, and possibly medication, it’s possible to maintain or even improve your bone density over time.
Lifestyle Strategies to Strengthen Your Bones
Managing osteopenia or osteoporosis effectively requires a multi-faceted approach, focusing on diet, supplements, medication, and exercise. Here’s how each factor plays a crucial role in improving bone health:
1. Exercise: Moving Towards Stronger Bones
Physical activity is crucial for maintaining and improving bone density. Weight-bearing and resistance exercises are particularly effective for bone health. Here are some exercises that can make a difference:
Weight-bearing exercises: Activities like walking, dancing, and low-impact aerobics stimulate bone formation and help slow bone loss.
Resistance training: Using free weights, resistance bands, or bodyweight exercises (like squats and lunges) can improve muscle strength and stimulate bone growth.
Balance and flexibility exercises: Activities such as Pilates or yoga can improve balance and coordination, reducing the risk of falls and fractures. A physiotherapist can help you develop a safe and effective exercise plan tailored to your needs.
2. Diet: Feed Your Bones Well
Your bones need certain nutrients to stay strong, and making dietary changes can be an important step in managing osteoporosis:
Calcium: Calcium is one of the building blocks of healthy bones. Aim for calcium-rich foods such as dairy products (milk, cheese, yogurt), leafy green vegetables (like spinach and kale), almonds, and fortified plant-based milk.
Vitamin D: Vitamin D helps your body absorb calcium. It can be sourced from sunlight, fortified foods, and dietary sources like fatty fish (salmon, mackerel), egg yolks, and fortified cereals. If you’re not getting enough from food or sun exposure, a supplement may be recommended.
Protein: Adequate protein intake is important for bone health. Include lean proteins like chicken, fish, tofu, beans, and legumes in your diet to help maintain muscle mass, which in turn supports bone health.
3. Supplements: Bridging the Nutritional Gaps
When diet alone isn't enough, supplements can help meet your body’s needs. Commonly recommended supplements for those with osteoporosis include:
Calcium Supplements: Especially if dietary intake is insufficient, calcium supplements can help reach the recommended daily intake.
Vitamin D Supplements: For those with low vitamin D levels, supplements can help improve absorption of calcium.
Magnesium and Vitamin K2: These nutrients support calcium absorption and bone metabolism, contributing to stronger bones.
Important: Always consult with your healthcare provider before starting any new supplement regimen to ensure the right dosage for your needs.
4. Medications: Targeting Bone Health
In some cases, lifestyle changes alone may not be enough to address osteoporosis, and medication might be necessary. Common medications for osteoporosis include:
Bisphosphonates: These help slow down bone loss and may even help increase bone density.
Selective Oestrogen Receptor Modulators (SERMs): These can mimic the positive effects of oestrogen on bone density, particularly useful for postmenopausal women.
Bone-building medications: For more advanced cases, medications that stimulate new bone growth might be recommended.
Important: It’s important to discuss the risks and benefits of these medications with your doctor to determine what’s best for your condition.
How Physiotherapy Can Help
Did you know we reach peak bone mass around age 30? After that, maintaining bone strength becomes essential—especially for those new to weight-bearing exercises.
At Kaylana Wellness Collective we create tailored programs to improve bone strength, balance, and posture. With expert guidance, you’ll learn safe movements that promote bone health while reducing the risk of injury. With the right exercises and ongoing support, you can take charge of your bone health and mobility.
Ready to take the next step? Book a consultation with our physiotherapists to get a comprehensive assessment and a personalised plan that’s just right for you or join us at our upcoming women’s health event!
Disclaimer: This blog post is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider or physiotherapist before starting any new treatment or exercise program, especially if you have an existing health condition or concerns about your bone health.