I Have Osteopenia…
One thing you may not know about me is that I have osteopenia. To be completely transparent, this is not new. But I only recently became aware of it.
Osteopenia is characterized by a demineralization of the spine and pelvis, as determined by a bone mineral density test. A T-score between -1.0 and -2.5 at the total hip, femoral neck, or lumbar spine designates osteopenia, while a T-score lower than -2.5 is considered osteoporosis. Both conditions are usually without symptoms until a severe backache or a spontaneous pevlic or vertebral fracture occurs.
Although there are many causes of low bone density, one of the most common is amenorrhea, or the cessation of menstrual periods. This is why osteoporosis is most common in postmenopausal women – the drop in estrogen increases the rate of natural bone loss. Although I have had a regular, healthy cycle for many years now, the periods that I missed in my early reproductive years as the result of an eating disorder caused long-term damage to my skeletal composition.
Most women reach peak bone mass around the age of 28, after which bone density gradually declines. I am fortunate to have a doctor who caught my condition just in time to do something about it. I thought it might be helpful to share what I’m doing here, for anyone with a similar diagnosis:
1) Milk & cheese is not the answer.
Studies show that the healthiest and safest forms of dietary calcium are not found in dairy products, and in fact the countries with the highest rates of dairy consumption also carry the highest rates of osteoporosis. A better course of action is to include calcium-rich plant foods in your diet, such as green leafy vegetables, almonds, tahini, organic tofu, legumes, and certain types of algae. Besides calcium, these foods also contain other important vitamins and minerals which may be just as (if not more) essential for bone health.
2) Stay as alkaline as possible.
The body buffers excess acidity by pulling calcium from the bones. Over time, this can result in bone loss. Foods that promote acidity include coffee, refined sugar, and animal protein. Soft drinks are one of the biggest contributers to osteoporosis, and should be avoided at all costs. Besides the high sugar content, these drinks are high in phosphates, which lead to high phosphoric acid and lower calcium levels in the blood.
3) Engage in regular strength-training and/or weight-bearing exercises.
In terms of lifestyle factors that contribute to bone health, exercise is THE major determinant of bone density. Both weight-bearing and strength-training exercises stimulate the development of osteoblasts (our bone-building cells). This type of exercise has also been shown to reduce the risk of falls and fractures by as much as 75%. Weight-bearing exercises can be as simple as walking or yoga, and strength-training can be done with the use of weights or resistance bands.
4) Invest in a high-quality bone-building supplement.
Bone health results from much more than just calcium intake. In fact, research shows that other minerals may be even more important than calcium. Magnesium, for example, helps us build bones that are tough but pliable, like bamboo, while calcium creates bones that are more like chalk (hard but brittle). A quality bone building supplement should include a good ratio of magnesium to calcium, as well as Vitamin D3, Vitamin K2, zinc, boron, and silicon. Some also include collagen, which helps to build protein matrix and connective tissue.
As with most chronic health conditions, the most effective approach to osteopenia or osteoporosis is prevention. The risk of developing osteoporosis may be reduced by optimizing peak bone mass in the younger years and minimizing subsequent bone loss with aging. I am immeasurably grateful to my doctor (of whom I’ll admit I wasn’t a fan at first), for reviewing my medical records and sending me for the appropriate tests, even before symptoms were obvious. Now I can get down to the business of healing.
Care to join me?