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Solutions for Osteopenia

Osteopenia is characterized by bones that have lost density and are more fragile than normal. It is not as severe as osteoporosis, but can serve as a precursor. Treatments largely involve self-care. Medication is not commonly used for osteopenia. These self-care measures can go a long way in improving bone health and prevent further breakdown.

  1. Dietary Suggestions

    • Eat a diet rich in calcium and vitamin D. Calcium-rich foods include dairy products, (low-fat is best), green vegetables and whole soy foods. Look for foods fortified with calcium as well. Calcium is the most important nutrient for building bone mass. Vitamin D helps the body use calcium more efficiently. Vitamin D-rich foods include eggs, salmon, sardines and swordfish. Sunlight helps the body produce its own vitamin D; get out in the sun for 15 minutes a day. Your doctor might also suggest supplementing with these nutrients. The daily recommended intake for calcium is 1,200 to 1,500 mg daily and 800 to 1,000 IU of vitamin D daily.

    Exercise

    • Aerobic and strength-training exercises are important for healthy bones. Exercise puts pressure on the bones and encourages bone growth. Aim for 30 to 60 minutes daily. Consult with a doctor or physical therapist before starting an exercise routine. He can help you design a safe and effective regimen.

    Supplements

    • Certain supplements might be beneficial for bone health. If you are not getting enough calcium and vitamin D through your diet, ask your doctor about supplement dosages. The University of Maryland Medical Center suggests the following supplements can contribute to bone health; ask your doctor about appropriate dosages and if they are appropriate for you. They include vitamin K, which helps calcium attach to bones, soy isoflavones which can stop bone loss, omega-3 fatty acids which improve bone mass, zinc which encourages bone growth and inhibits bone loss, vitamin C which lessens bone loss and melatonin, which plays a role in bone growth.

    Things to Avoid

    • If you have osteopenia, limit or eliminate your intake of alcohol, caffeine and carbonated beverages. Watch your sodium intake and do not smoke. All of these things contribute to bone loss. If you do drink, limit daily intake to one drink a day if you are a woman, and two a day if you are a man.

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