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Q&A with Australian Health Practitioners
What steps should I take to manage osteopenia?
Related Topic
Early menopause 20yrs ago due to chemo when I was 39yrs old for breast cancer. Bone scan shows osteopenic stage. Any treatment for that? Take lots of calcium, walk regularly, have led very active life until depression 9 yrs ago.
Vitamin D levels good.
Had complete hysterectomy 4yrs ago - uterine cancer.
Any suggestions?
Thnx, k8 -
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Arlene Normand
Dietitian
Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile
When your doctor tells you that you've sustained bone loss and you're at risk of breaking a bone that could put you out of commission for weeks, it can come as a shock. Bone loss may seem like an issue only older adults deal with, but the fact is that women start losing bone mass right after menopause. Chemo often leads to loss of bone mass. And when bone loss occurs, you need to make some changes to protect yourself from fractures.
You may have been told you have osteopenia— the early stage of bone loss — but you don't have to let your diagnosis get you down. All you need to do to stay well is make a few simple changes, which are also basic steps to improving your overall health. You don't need to give up activities that you enjoy because of an osteopenia diagnosis — you just need to take better care of your bones to prevent further bone loss.
Newly diagnosed osteopenia patients must learn to become more aware of their bodies in order to monitor the condition.
Don't look at the diagnosis as a huge negative or a sign of aging. If anything, says people diagnosed with osteopenia should look at the diagnosis as a motivator to live a healthier life.
Probably most have spent years taking care of children or aging parents. Being diagnosed with osteopenia can remind you to pay attention to yourself again and renew your attention to your own health.
The first step toward finding out how to improve your health is to talk to your doctor and ask about your specific risks. Focus on what you can do to protect yourself, instead of what you're afraid you can't do because of osteopenia. Find out what you can do to help prevent further bone loss or a more severe bone condition, like osteoporosis.
First, it's important to maintain a healthy body weight because being too thin or too heavy can affect your risk of fracture. In addition to staying at a healthy weight, you'll want to make sure you get weight-bearing exercise, like jogging, walking, or dancing, to help strengthen your bones. A balanced diet full of vitamin D and calcium supplements can aid in bone health as well.
Because smokers absorb less calcium, which can contribute to weakened bones, it's a good idea to quit or avoid smoking. Drinking too much alcohol has also been shown to increase the chance of fractures and bone loss.
Your doctor will talk to you about whether medications to slow bone loss are appropriate for you.
Prevent Falls to Prevent Fractures.
One of the biggest changes to make after an osteopenia diagnosis is to reduce your risk of falling. To stay on your feet and prevent falls, be sure to:
Get your eyes checked regularly.
Improve your balance with activities like tai chi and yoga.
Wear sturdy shoes that won't slip, and always tie your shoelaces tightly.
Never walk in stockings on slippery surfaces.
Make sure that your home is carefully arranged and free of tripping hazards — rugs, cords, and furniture should be secured so that you don't slip or trip.
Use well-secured, non-slip mats next to the bath and a non-skid mat.
Osteopenia, and your bone health in general, should be taken seriously. These healthy lifestyle changes need to become part of your everyday routine. So start now to get healthy and stay strong — your bones will thank you for it.
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thanks for all this info and advice. k8
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Hello Arlene.
further to your suggestion of checking vitamin D levels and adding calcium supplements to my diet, I wish to tell you that My vitamin D level is 85, which doctor said was good.
My diet is quite high in calcium. I have several servings of yoghurt, soy milk and ricotta or cottage cheese every day.
I am not a smoker or drinker.
I imagine there are varying degrees of effectiveness in calcium supplements on the market. My GP/acupuncturist/kinesiologist works in consultation with a naturopath. They sell nutritional supplements which are quite a deal more expensive than the usual chemist lines.
Am I correct in thnking that the supplements from the professional doctors and allied health professionals would also be of a higher ? I guess I cannot mention brand names on this site.
would be interested in your input in this.
regards,
k8
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Naomi Watts
Exercise Physiologist
Hi, my name is Naomi Watts. I am an ESSA Accredited Exercise Physiologist at Iridium as well as Sporting Wheelies and a Respiratory Scientist at … View Profile
As Arlene mentioned, weight bearing exercises help to increase Bone Mineral Density. Don't be afraid to try some resistance training, or exercises that Arlene mentioned (walking, jogging, dancing), as long as you give your body sufficient rest. Do not do too much too quickly, as Osteopenia puts you more at risk of stress fractures (from overuse). As long as you build gradually and give your body time to recover, your bones will benefit greatly from exercise!
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Thanks, Naomi for your reply.
I should easily be able to manage the weight bearing exercises, as I have weight bearing exercises all my life, so I was surprised with the diagnosis.
I shall follow up with Arleene's suggestion (dietician earlier answer to my question also.
Cheers,
k8
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