Preventing or Living with Osteoporosis and Osteopenia

Maria Rigo is a Health Coach with 23 years of experience in the fitness and wellness industry.

Bone health is often overlooked in our overall health and wellness, but it plays a crucial role in living a vibrant and healthy life. As we age our bones naturally lose density and strength. Add in a sedentary lifestyle or the use of medications or medical conditions and this process can occur more rapidly and severely, causing osteopenia and osteoporosis. These silent yet prevalent disorders can significantly impact one's quality of life. In this blog we’ll explore the difference between osteopenia and osteoporosis, their causes and risk factors and discuss ways that you can prevent these diseases. We’ll also touch on sarcopenia, which is muscle loss caused by aging and/or immobility. We’ll also discuss what you can do if you have already been diagnosed with one of these conditions.

Sarcopenia

Sarcopenia is said to be age related progressive loss of muscle mass and strength. The main symptom is muscle weakness. Sarcopenia leads to frailty and can greatly affect your quality of life. POV- Yes, we do lose muscle as we age, however, starting and sticking with a strength training program can prevent and/or delay this condition. I strongly urge you to begin a strength training program with a qualified trainer to learn basic exercises and proper form. Research has shown that exercise is the only effective strategy to alleviate sarcopenia.

Osteopenia and Osteoporosis

Both are conditions characterized by reduced bone density, but they differ in severity and implications. Osteopenia is considered a precursor to osteoporosis and involves a mild reduction in bone density. This is a signal that bones are weaker, but fractures are not yet imminent. Osteoporosis is a more advanced stage of bone density loss, where bones become brittle and porous, significantly increasing the risk of fractures.

Risk Factors

Age: Bone density naturally occurs as we age.

Gender: Women are more susceptible to bone loss especially after menopause due to decreased levels of estrogen which accelerates bone loss.

Family history: A family history of osteoporosis or fractures increases the likelihood of developing osteoporosis.

Ethnicity: Caucasians and Asians are at higher risk, although people of all races can be affected.

Body composition: People with a smaller body frame or thinner bones may be at a higher risk.

Nutrition: A diet low in nutrients that are essential for bone health such as vitamin D, calcium, vitamin K and magnesium may contribute to bone loss.

Physical activity: Lack of weight-bearing exercise, which helps build and maintain bone density increases the risk.

Smoking and alcohol use: Smoking is associated with lower bone density and healing. Alcohol use can interfere with calcium absorption and reduce bone density.

Medical conditions: Certain medical conditions like rheumatoid arthritis, chronic kidney disease and hypothyroidism can increase the risk of osteoporosis.

Medications: Long term use of certain medications can weaken bones.

Lifestyle: Sedentary lifestyle and lack of exercise and sunlight can lead to bone loss.

Lifestyle Changes to Prevent Bone Loss

Quit smoking and reduce or eliminate alcohol consumption.

Avoid excessive caffeine.

Engage in regular exercise like walking, dancing and jogging.

Incorporate strength training exercises to build muscle mass and improve bone strength.

Consume foods high in calcium such as yogurt, cheese, collard greens, spinach, Bok Choy, kale and broccoli.

Maintain adequate vitamin D levels. Most doctors consider the normal vitamin D range to be between 30 NG/ML and 80 NG/ML. Talk to your health care provider to make sure you are within range. Get outside in the sunshine to help your body make vitamin D and if needed supplement. I use Thorne vitamin D+ K2 liquid drops. 

Include adequate amounts of protein in your diet. Protein is essential for bone health and to build muscle. Good sources of protein include lean meats, chicken, fish, eggs, beans and legumes.

Avoid processed foods high in sodium. High levels of sodium in your diet can increase calcium excretion in urine. 

Strength Training for Osteoporosis and Osteopenia 

Research is showing that using a specific strength training protocol can help stop the progression and possibly reverse osteopenia and osteoporosis. First of all, if you’re not participating in a consistent strength training program, start. Talk to your health care provider and work with a qualified trainer to learn what and how to lift safely and effectively. If you are already participating in a safe and effective strength training program, start working at increasing the weight slowly but consistently. Working toward five sets of five repetitions max for your major muscle groups is shown to have optimum benefit.

If you want to get started on a lifestyle approach that will prevent, stabilize or reverse sarcopenia, osteopenia or osteoporosis, reply to this email or schedule a call with me to discuss coaching options that I offer. We can work together either in person or online.

In Conclusion

Women in midlife can greatly benefit from strength training to build muscle and stronger bones. Strength training can prevent, slow the progression or even reverse sarcopenia, osteopenia or osteoporosis. Strength training can also improve overall strength and balance, improve joint health, help regulate hormones, improve cardiovascular fitness, metabolic health and contribute to mental well-being and enhancing overall quality of life. 

If you’re new to strength training and want to have a great place to start, watch my video blog on Hip Stability and Mobility. You can also read Empowering Change: Building Muscle in Menopause to help get you started.