The bones are the building blocks of our bodies and reservoirs of fats and minerals. Generation of blood cells, protection of body organs, and body movement are just some of the multiple functions that the bones serve. Consequently, any problems affecting the bones require immediate attention and adequate care. One such commonly faced bone ailment is osteopenia, characterized by bone brittleness. This article is a detailed guide on osteopenia, its causes, symptoms, and treatment options.

What is Osteopenia?
Osteopenia is a bone condition involving weak bones and low bone density. Unlike patients with osteoporosis, individuals with osteopenia are not susceptible to bone fractures or breakage; however, if left untreated, the situation can (but not necessarily so) escalate to osteoporosis. Calcium deficiency is typically the primary factor leading to osteopenia.

Causes of Osteopenia

Menopause
Research suggests that 20% of bone density loss occurs during the menopausal years, primarily due to a decrease in estrogen and other hormone levels. Such low bone density may eventually lead to osteopenia and other bone conditions.

Calcium deficiency
One of the leading causes of osteopenia is calcium deficiency. Calcium is essential for the body to fight bone-related diseases and ensure overall physical well-being. Calcium deficiency is either caused due to less calcium in one’s meals or the inability of the body to absorb calcium due to a lack of other elements like vitamin D.

Genetic factors
Research has demonstrated that genetic predisposition to osteopenia increases one’s susceptibility to the condition. However, in most cases, genetic and environmental factors work in tandem to determine one’s risk for osteopenia.

Age
The bones often become brittle with age due to mineral deficiencies. In many cases, the development of new bones becomes a much slower process with age; however, the existing bones become progressively brittle, causing severe loss of bone density and osteopenia.

Symptoms of Osteopenia
Osteopenia does not have any specific symptoms. Healthcare professionals often recommend a screening test in case of calcium deficiencies; such tests aid in diagnosing the condition and preventing further complications.

Management options

Adequate calcium intake
Research suggests that 99% of the body’s total calcium concentration is in the teeth and bones. Thus, calcium deficiency is directly linked with low bone density as well as conditions like osteopenia and osteoporosis. Doctors typically recommend obtaining calcium primarily from food sources like dairy (if the patient is not lactose intolerant), some varieties of fish like sardines and canned salmon, leafy green vegetables like kale and broccoli, soybean and tofu, and figs. Besides incorporating calcium-rich foods in their meal plans, patients with osteopenia may also consume OTC calcium supplements.

Vitamin D consumption for calcium absorption
Sometimes, one may experience osteopenia and low bone density despite consuming calcium-rich foods and supplements. Bone ailments usually persist in such cases due to the body’s inability to absorb calcium. Vitamin D helps the body absorb calcium and prevent diseases like osteopenia. Consuming foods rich in vitamin D, including cod liver oil, beef liver, fortified juices and cereals, can help with calcium absorption. Moreover, exposure to sunlight also contributes to increasing vitamin D in the body.

Prevention of falls
Low levels of vitamin D and calcium can contribute to an increased frequency of falls and fractures. Removing tripping hazards, wearing skid-proof shoes, avoiding loose clothing, and installing handrails at home can help prevent falls. Individuals with osteopenia must also seek active assistance from family members, friends, and/or professionals to carry out daily chores.

Regular low-intensity exercises
Although high-intensity exercises may increase one’s susceptibility to bone injuries, moderate and low-intensity workouts like walking, jogging, and low-impact aerobics can increase bone strength among patients with osteopenia.

Foods to avoid

Processed meats
Processed meats often involve meat preservation through salting and smoking. Although such meats are typically affordable and hence more preferred, they have been found to impede calcium absorption. Thus, patients with osteopenia should avoid processed meats, replacing them with lean meat sources.

Caffeine
Caffeine can hamper bone density, particularly during the postmenopausal stages. Thus, it helps to replace tea and coffee with beverages like milk, soy milk, almond milk, or fresh fruit juices.

Frozen foods
Frozen foods contain high levels of sodium, which causes calcium to be expelled from the body and results in low bone density. Patients with osteopenia must always choose fresh foods to ensure optimal bone health.

Sugar
Sugary foods increase glucose levels in the blood and affect bone formation. Replacing sources of added sugar with natural food sources like fresh fruits is a good idea while healing from osteopenia.