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Osteopenia happens when people have lower bone density than normal, but not as low as those with osteoporosis. Bone mineral density (BMD) test measures bone mineral in the bones. Indirectly, BMD is indicative of bone mass and strength. Interestingly, osteopenia is not a disease, although it does increase the risk of developing osteoporosis.
The body builds and tear down bone tissue through bone remodelling. The body rebuilds more than it breaks down bone tissue in a young person. As a person ages, bone is lost more quickly than it is replaced. Significant bone loss is known as osteoporosis, characterised by brittle and porous bones that are vulnerable to daily stress.
Causes of Osteopenia
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Age
Bone density is usually highest at age 30, while osteopenia is commonly observed after age 50. In fact, one in two Americans over age 50 have osteopenia. On the contrary, someone with strong bones when they are younger may never get osteopenia.
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Gender
Women usually have lower bone mass than males as women are smaller in size generally, which makes them more prone to lower BMD. Besides that, hormonal changes affect a person’s BMD too. For instance, post-menopausal women produce less oestrogen and progesterone, hormones which are necessary to maintain bone strength, putting these women at higher risk of osteopenia.
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Diet
Calcium is needed by the nervous system, muscles and the heart to function normally. However, a diet deficient in calcium will encourage bone resorption to release calcium into the bloodstream, resulting in weakened bones. Vitamin D helps intestines absorb calcium into bloodstream, which delivers it to the bones, muscles and other body tissues. Therefore, a diet low in calcium and vitamin D increases the chances of developing osteopenia.
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Exercise
Regular exercise prevents further bone loss and may improve bone density. In other words, sedentary lifestyle with minimal or no exercises is a contributing factor for osteopenia.
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Certain medical conditions
Studies have found that individuals with lupus or rheumatoid arthritis are at higher risk for bone loss and fracture. Many factors could have attributed to bone loss, which include long-term steroid use, inactivity due to pain, or as a direct result of lupus or rheumatoid arthritis itself.
In addition, untreated celiac disease can also lead to lower bone mass. Celiac disease occurs when ingested gluten damages cells of small intestines, which can impair calcium absorption despite adequate consumption.
Furthermore, having thyroid problems may speed up bone loss. A balance of thyroid hormones helps to maintain bone health. Thyroxine hormone allows bone resorption to release calcium into the bloodstream, while thyroid stimulating hormone (TSH) inhibits bone resorption. When this balance goes haywire, osteopenia may occur if the bone replacement is not fast enough to replace bone loss.
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Certain medications
Medications such as steroids or anti-epilepsy can decrease BMD. On one hand, long-term use of steroid at high dose reduces calcium absorption and increases bone resorption. On the other hand, antiepileptic drugs increase the liver enzyme to destroy vitamin D, which results in reduction of calcium absorption.
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Unhealthy lifestyle habits
Smoking and drinking alcohol can decrease calcium absorption. Carbonated drinks also contain phosphate acid and caffeine, which decreases bone calcium and affects bone density respectively.
Tips to Prevent Osteopenia
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Diet high in Calcium and Vitamin D
A balanced and nutritious diet can provide calcium and vitamin D. Good sources of calcium are dairy products, tofu, leafy green vegetables and canned fish (like sardines and salmons). Meanwhile, good food sources of vitamin D include eggs, fatty fish and liver. Exposure to 10 to 15 minutes of morning sunlight twice a week is also a good source of vitamin D.
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Exercises
Exercises that include weight-bearing and muscle strengthening exercises are beneficial to prevent and treat osteopenia. Weight-bearing exercises forces the body part to work against gravity to train bone strength, with examples like tennis or running; muscle strengthening exercises include body weight exercises (push-ups and squats) and weightlifting. However, those with osteoporosis should start with gentler activities after consulting doctor, such as taichi or walking.
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Medications
Medications are not routinely required until a person has progressed to osteoporosis, or if the person had suffered a bone fracture. These medications may include bisphosphonates, which prevents bone reabsorption, or hormone replacement therapy for menopausal women.
Conclusion
Osteopenia happens when the bone mineral density (BMD) is lower than normal due to various contributing factors. Notwithstanding that, you can prevent osteopenia through a bone healthy lifestyle, namely a balanced diet and regular exercise.
Further read: Prevent Osteoporosis by Building Strong Bones
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by Joanne Lee
Multipotentialite. Loves creating and seeing ideas come alive. View all articles by Joanne Lee.
