What is Osteoporosis?
Osteoporosis is determined by low bone mass and deterioration of bone tissue which can lead to increased risk for bone fractures. Bone density is measured via a DEXA scan. The DEXA is a type of x-ray that generates a “T-score” that is calculated by comparing your bone density to a reference group. Anyone with a T-score below -2.5 is said to have osteoporosis.
What is Osteopenia?
Osteopenia refers to low bone mass, but less deterioration compared to osteoporosis. Osteopenia is also measured via a DEXA scan and is defined as a T-Score between -1.5 and -2.5.
Some risk factors for developing osteoporosis include:
- Smoking & alcohol
- Steroid use
- Physical inactivity
- Cadmium toxicity
- Thyroid disorders
- Malabsoprtion
- Kidney or liver disease
- Poor nutrition
- Low vitamin D
- Caucasian/Asian background
- Family history
- Loss of estrogen during menopause
Preventative measures:
- Weight bearing exercise 3-4 times per week
- Eat foods high in calcium and supportive minerals, especially dark, leafy greens, nuts, organic dairy products, and beans
- Vitamin D blood levels between 60-80
- Limit alcohol intake and avoid smoking
Additional Testing:
N-telopeptide is a screening test that monitors rate of bone loss. This is done with a morning urine sample typically between DEXA scans.
Calcium Rich Foods:
- Green Leafy Vegetables – kale, collard greens, spinach
- Whole grains – brown rice, buckwheat (kasha), quinoa, amaranth, barley, oats
- Nuts and Seeds – almonds, sesame seeds, brazil nuts, cashews, pumpkin seeds
- Legumes – soy beans, black beans, lentils, pinto beans, soybeans
- Fish – salmon, oysters, cod, mackerel
- Sea Vegetables – kelp, arame, hijiki, dulse, kombu, nori
- Organic Dairy Products – yogurt, ricotta cheese, cottage cheese, milk.