What is Osteoporosis or Osteopenia and what do you need to know?

Osteoporosis and osteopenia both refer to bone density. Bone density refers to how strong the bone is; if the bone gets weak enough it can fracture or “break” easily.

To understand these conditions it is important to know that your bone is constantly remaking itself. Bone acts in a similar fashion as when your skin changes or heals itself. You observe this when things like bruises, pimples, or scars go away or take a different form over time.

As you age, the rate that your bone rebuilds itself can slow down a bit. When you undergo a bone scan, we can see the results of how strong the bone is. Based on statistical ranges and age norms your bone density can be determined as it relates to where it should be for an individual your age.

Classification — Osteopenia vs. Osteoporosis

When the bone is a bit weaker than normal it is termed osteopenia. When the bone is significantly weaker and at risk for fracture it is termed osteoporosis.

Above, you can see a model of what the bone may look like in an individual diagnosed with osteoporosis versus what is considered normal bone.

The good news is, there is a way to avoid this process, to keep your bones strong or get them stronger if this process begins.

The key is to do strength training exercises as well as standing balance exercises. For more details on ways that exercise can help, please read my other post.

Exercises that are not weight-bearing such as swimming or cycling would not help bone density. While they are great for heart health, they do not offer enough stimulus to the bone to make them stronger.

Important Safety Concerns

Since your bone might be weaker it is vital to watch your form during exercise. Keep the weights light at first until you begin to feel comfortable enough to advance the weight. Putting your body in compromised positions from poor form or carrying too much weight can put you at risk for fracture.

Consulting with a physical therapist can help you figure out a program that is right for you as well as teach you ways you can avoid fracture with your everyday activity.

Nutrition

Diet is another key way to keep your bones healthy. Being underweight is a key risk factor for osteoporosis. This can stem from decreased protein intake as some individuals do not take in enough protein, especially as we get older.

Another way to address bone density is your calcium intake. Consult with your physician and see what specific needs you may have for supplementation.

It is always better to address nutritional needs with real, whole foods before they become a deficiency. Both men and women’s recommended daily allowance is between 1,000–1,300 and can vary through the life cycle. However, the calcium from food and supplements should not exceed 2,000mg/day according to the Institute of Medicine’s Dietary Guidelines

Foods high in calcium include dark leafy greens, canned salmon or sardines with bones, soy products, and dairy products.

Vitamin D

Vitamin D is an important vitamin for our body. In fact, it is so important that it actually acts more like a hormone in our bodies. Vitamin D helps your body absorb calcium and improves bone health in other ways.

The way we get vitamin D is from the sun. This is why it is vital to pay attention to these levels, especially in colder climates when you won’t be outdoors in the sun as often.

There is currently much debate about how much vitamin D is needed. A good starting point for adults is 600 to 800 international units (IU) a day, through food or supplements. Most multivitamin products contain between 600 and 800 IU of vitamin D. Up to 4,000 IU of vitamin D a day is safe for most people.

Bottom Line

• Osteoporosis and osteopenia refer to different levels of bone weakness
• Osteoporosis refers to a greater bone loss than osteopenia
• Those with osteoporosis are at a high risk for fracture
• Weight-training can help improve bone density at any point in the process, however, outcomes are better the earlier you start
• You can also address your bone health with diet by making sure you take in adequate amounts of protein, calcium, and vitamin D
• It is best to consult with a physical therapist in collaboration with your physician to find the best program for you

Follow us on Instagram and Twitter @RiseRehabFit and on Facebook. For those in Northern New Jersey, Bergen County area, visit our website at RiseRehabFit.com to come in for a tour and consultation.

The above is not a substitute for medical advice and does not take place for seeking a healthcare provider.