In general, Americans are getting older and within a decade, experts believe that 20% of our population will be over the age of 65. The “graying of America” points to the reality that we will likely see an increase in several age-related diseases. This year, approximately 50 million older adults will be diagnosed with osteopenia – the brittle bone condition known to be a precursor to osteoporosis.
The amount of bone minerals in an individual’s bone structure is measured by bone mineral density or BMD. BMD correlates with the potential risk of bone breakage during ordinary daily life. BMD is an indicator of the possibility of developing osteoporosis, which could result in posture problems, breaks, fractures, and chronic pain.
Osteopenia Risk Factors
Aging is the most significant risk factor for osteopenia. As we age, old bone breaks down more quickly than new bone is produced, causing lower bone density. Women are more susceptible to osteopenia after menopause, as their estrogen levels are reduced. If enough bone mass is lost, osteopenia can develop.
Nearly half of those over the age of 50 in this country have osteopenia. Besides age, risk factors include:
- being female
- family history of bone mass density problems
- menopause onset before 45
- too little exercise
- calcium and vitamin D deficiencies
- tobacco use
- excessive alcohol or caffeine consumption
- medications such as prednisone or phenytoin
Individuals who currently have (or once had) anorexia, bulimia, Cushing’s syndrome, hyperthyroidism, rheumatoid arthritis, lupus, or Crohn’s are at higher risk of developing osteopenia bone loss.
Osteopenia Treatments
Osteopenia is not a disease in and of itself, but if not treated, it can develop into osteoporosis. The main lines of proactive defense against osteopenia are diet and exercise. Because the potential risk of breaking a bone is minimal at this early stage, most physicians do not prescribe medication for osteopenia.
Nutrition and Diet: Cheese, milk, and yogurt can help to elevate your calcium and Vitamin D. Other foods containing calcium include broccoli and spinach, dried beans, and wild freshwater salmon. Some other grocery items are fortified with these nutrients, and supplements are available – but getting them from a natural source is best.
Exercise and Activity: Younger, pre-menopausal females can strengthen their bones and fortify density by walking or jogging for at least 30 minutes daily. Biking and swimming boost heart and muscle health, but they do not provide benefits related to bone health. Weight-bearing exercises are necessary to prevent low BMD.
As people age, it becomes more difficult to produce and build new bones. In addition to weight-bearing exercises, other aerobic exercises can encourage increased agility, flexibility, and balance.
In addition to exercise, the most proactive way to avoid osteopenia is to cease smoking and excessive drinking and watch caffeine consumption. Because osteopenia is not painful, testing is the only way to determine your bone status.
The Role of Hormones
Aging also results in a decrease in testosterone and estrogen, which further contributes to decreased bone density. Estrogen is essential for the growth of strong, healthy bones, maximizing bone density, and reducing bone loss. When estrogen levels are lowered, the bones become less dense and cannot replenish as they did in the past. The loss of bone density will eventually lead to osteoporosis.
Those in assisted living facilities can easily work towards higher bone densities by asking for the right foods (dairy products and green cruciferous vegetables). They can also establish a daily walking routine with friends. These easy steps can help extend the amount of time between osteopenia and the onset of osteoporosis.
A Banyan Residence is an assisted living facility based in The Villages, Florida.
