What Is Bone Density Loss?

Also called osteopenia, bone density loss is when your bones have a lower mineral content than the average levels found in healthy bones. As a result, the bones are less dense and more brittle.

If left untreated, osteopenia can progress into osteoporosis, a condition where the bones become thinner and more fragile. People with osteoporosis are more likely to suffer bone fractures from minor accidents and everyday activities.

Around half of all women and 1 in 4 men over the age of 50 in the United States have osteoporosis. Additionally, 1 in 3 people over age 50 who don’t have osteoporosis has some amount of bone density loss.

What Causes Bone Density Loss?

There are many potential causes of bone density loss, including:

• Age-related changes: Throughout your life, your body reabsorbs minerals in your bones and then uses these materials to create new bone. As you age, the rate of bone production slows down, so your body may be unable to keep up with the rate of mineral reabsorption.
• Nutritional deficiencies: A lack of calcium in your diet can interfere with your body’s ability to maintain strong bones. Because your body needs vitamin D to absorb calcium, deficiencies of the vitamin can also contribute to bone density loss.
• Lifestyle factors: Both excessive alcohol use and smoking can reduce the density of bones.
• Medical conditions: Some medical conditions increase the risk of bone density loss. Examples include chronic kidney disease, diabetes, rheumatoid arthritis and digestive conditions that interfere with the body’s ability to absorb nutrients.
• Medications: Certain medications, such as some anti-seizure drugs and oral corticosteroids, can cause bone density loss, particularly when taken for long periods of time.

In some people, multiple factors may contribute to bone density loss.

What Are the Symptoms of Bone Density Loss?

Osteopenia and osteoporosis are often called silent conditions because they usually don’t cause any symptoms. In some cases, health care providers may diagnose bone density loss only after a person suffers a fracture. Bone density loss can also be detected through routine imaging tests called bone density scans.

How to Prevent Bone Loss

While it may not be possible to completely prevent bone loss, you can take steps to slow down the process and reduce your risk of developing osteoporosis. Following these steps can help you promote bone health.

Eat a Well-Balanced Diet

Eating nutritious meals can help prevent nutritional deficiencies that contribute to bone loss. Health care providers often recommend increasing the intake of foods that contain calcium, magnesium, omega-3 fatty acids and vitamins C, D and K to support bone health. Some foods that may be beneficial in an osteoporosis diet include:

• Dairy products, such as milk, cheese, yogurt and cottage cheese
• Green vegetables, such as broccoli, spinach, cabbage, kale and collard greens
• Fruits, such as oranges, red bell peppers and strawberries
• Fatty fish, such as tuna, salmon, trout and sardines
• Nuts and seeds, such as almonds, pistachios, sunflower seeds and sesame seeds
• Soy products, such as soy milk, edamame and tofu

Keep in mind that you may have different dietary needs due to your overall health. Consider consulting a dietitian or other expert who can develop a customized bone health eating plan for you.

Consider Supplements

Food is generally the best source of vitamins and minerals for supporting bone health, but if you have difficulty eating a well-balanced diet, your health care provider may recommend you take calcium supplements. Often, health care providers also suggest an additional vitamin D supplement to assist with calcium absorption. Calcium supplements aren’t right for everyone, so talk to your health care provider before adding one to your diet.

Stay Active

Exercising regularly strengthens the bones and muscles and can also reduce your risk of falls, which can result in fractures if you have osteoporosis. Try to get at least 150 minutes of moderate-intensity exercise, such as walking or swimming, every week. The U.S. Centers for Disease Control and Prevention (CDC) also recommend two weekly sessions of strength-training exercises and regular activities that improve balance for adults aged 65 and up.

If you’re not currently exercising regularly, talk to your health care provider about how to get started. They can help you choose activities that are a good match for your needs and abilities.

Make Lifestyle Changes

Making healthy lifestyle choices can benefit your bones. If you smoke, ask your health care provider about smoking cessation medications, therapies and programs that can help you quit. Drink alcohol only in moderation, or give up alcohol entirely.

See Your Health Care Provider Regularly

Your health care provider can help you assess your risk factors for bone density loss and osteoporosis and develop a plan to address them. They can also determine whether you might benefit from regular scans to monitor your bone density. Seeing your health care provider regularly can also help you better control any chronic conditions you have that might increase your risk for bone density loss. Residents of Bethesda Gardens Monument senior living community can arrange for transportation to simplify trips to the doctor.