You’ve likely heard of osteoporosis and osteopenia before, but how much do you know about this topic? Everyone experiences weakening bones throughout their lifetime. It’s important to know these definitions to take care of yourself and understand your body.
Osteoporosis is a medical diagnosis of lower bone mineral density.
Osteopenia is the precursor to osteoporosis. It is a lesser form of lower bone mineral density.
Risk factors for the development of osteoporosis and osteopenia include a familial history, increasing age, smaller frame size, being a woman, and race (Caucasian and Asian decent being most likely to develop).
Symptoms of osteoporosis and osteopenia are “silent” which means that you usually don’t feel symptoms. You can consider your risk factors to determine how likely you are to have osteoporosis. Lower sex hormones and higher thyroid can also be associated with lower bone mass.
Lifestyle factors are things that you do during your every day that influence your bone mineral density or likelihood of osteoporosis. A sedentary lifestyle, tobacco and alcohol use, and an unbalanced diet are some of the main lifestyle factors that contribute to worsening bone health.
Resistance training, also known as weight training or strength training, is key to slowing osteoporosis development. Bones grow in response to resistance. Lifting throughout your life can help increase bone muscle mass, especially before the age of 30 which is when bone density peaks for women.
IMPORTANT NOTE: It is never too late to start resistance training and to work on building your bone health. Think of a savings account. Yes, it’s great to start early, but that doesn't mean you’re not going to benefit if you start in the decades after your 30’s. Start now!
Balance is extremely important to address, just like strength, if you have the diagnosis of osteoporosis. Balance will help you prevent falls. The biggest risk with poor balance and osteoporosis is breaking bones.
Flexibility, like balance and strength, is important to help with osteoporosis. If you are tight in your hips, for example, you might not have the mobility to put on your pants which could result in a fall. Or, your spine is not flexible, causing poor posture.
DEXA Scan is a way to measure bone mineral density and is needed to diagnose osteoporosis and osteopenia. This scan is 10-15 minutes and uses two x-ray beams.
Nutrition includes what you eat and drink. This highly affects bone mineral density. Milk, yogurt, cheese, and fish are examples of foods that contain higher calcium which is important to build bones. Some of these products or fortified with Vitamin D which is important in the absorption of calcium.
Prescription medications are a hot topic when it comes to osteoporosis. There are many pros and cons of prescription medications. Talk to your doctor as well as other specialists to determine if they are right for you.
If you have been diagnosed with osteoporosis or osteopenia, you would benefit from talking to a physical therapist. One session could help you understand where you are at with your balance, flexibility, and strength even if you don’t have any pain.