The following is a quick overview of information that
you need to know if you have just been diagnosed with
osteopenia or osteoporosis:
In the beginning it is not
unusual to feel overwhelmed by the disease but with time
and patience we adapt to the changes that the disease
makes in our lives. There are steps
that can be taken at any age to prevent and treat
osteoporosis." A healthy diet, weight-bearing
exercise, not smoking or drinking excessively, and bone
mineral density testing and medications for osteoporosis
can prevent or slow osteoporosis, and help bones to stay
Osteopenia is not a disease, but a term
that describes low bone density. While osteopenia is
not considered a disease, being diagnosed with it
requires further monitoring. Preventive measures should
be taken since osteoporosis may develop if bone density
Osteoporosis is a
disease that breaks down the tissue in our bones, making
them fragile and more likely to break. Both osteopenia
and osteoporosis can lead to fractures. Every day we
learn more about both of these conditions and how to
Five steps to
improve your bone health. It's important to follow
all of the tips. Eliminating any one of them can
significantly affect your success.
1. Get adequate calcium and vitamin D
If you are over 50 years of age
and female, studies suggest you should have 1200 mg of
calcium and 400 - 600 IU of vitamin D through diet
and/or supplements. Your body can best handle
about 500 mg of calcium at any one time, whether from
food or supplements. Therefore, consume your
calcium-rich foods and/or supplements in smaller doses
throughout the day, preferably with a meal.
Dietary reference intake of
calcium for women and men
If this is your age,
then you need this much calcium
each day (mg).
|0 to 6 months
|6 to 12 months
|1 to 3 years
|4 to 8 years
|9 to 18 years
|18 to 50 years
|Over 50 years
requirements for women and men
Birth to 50 years: 200 IU a day
51-70 years: 400 IU a day
71 or older: 600 IU a day
2. Take your
osteoporosis medication as directed when appropriate.
Medicine can be a key factor in protecting bone
health in women with postmenopausal osteoporosis.
Prescription medication is available that can build and
maintain bone density and reduce the risk of fracture.
But no medicine can work if you don't take it.
You and your physician need to review the drug treatment
options, assessing the risks and benefits each offers
and choosing the best treatment for you, based on
current scientific evidence. You may also need to
explore several treatment options, because each person
is different. Some people respond better to one drug
than another. Some people have side effects on one and
not another. Treatment decisions are highly
individual. What's right for your best friend or someone
else is not necessarily right for you. It's important to
make medication decisions in consultation with a
knowledgeable doctor who will consider not only your
present condition but your entire medical history.
3. Exercise to build strength, flexibility, and balance.
Lack of exercise, especially as you
get older, can contribute to lower bone mass or density.
Two types of exercise are important for women with
1.) weight-bearing exercise, like
walking, stair climbing and dancing, and
2.) resistance exercise, like use of
free weights or weight machines. These exercises
can help maintain bone health and prevent further bone
Exercise can also reduce your risk of
falling by improving balance, flexibility and strength.
Talk to your doctor about a safe, effective exercise
program to best meet your needs.
4. Visit your doctor regularly.
Work with your doctor to monitor your
osteopenia/osteoporosis and bone mineral density, as
well as your overall health. It's important to
evaluate the steps being taken to maintain the health of
your bones and to decide what treatment is right for
5. Avoid smoking and excessive alcohol
Smoking interferes with the way your
body uses calcium to help bones. Excessive alcohol
can reduce bone mass and increase the risk of fracture.
Limit your alcohol intake to one drink or less a day for
women. This equals 12 ounces of regular beer, or 5
ounces of wine, or 1 1/2 ounces of 80 proof liquor