What does having osteopenia mean?
Osteopenia is a loss of bone mineral density (BMD) that weakens bones. It’s more common in people older than 50, especially women. Osteopenia has no signs or symptoms, but a painless screening test can measure bone strength. Certain lifestyle changes can help you preserve bone density and prevent osteoporosis.
How do you fix osteopenia?
For people who have osteopenia, there are ways to manage this condition and lessen the symptoms.
- Increase calcium and vitamin D intake.
- Do not smoke.
- Limit alcohol intake.
- Limit caffeine intake.
- Take measures to prevent falling (with low bone density, falls can result in fractured or broken bones fairly easily)
What foods treat osteopenia?
High-calcium foods include: Dairy products such as yogurt, low-fat milk, and cheese. Green vegetables such as broccoli and collard greens….Good sources include:
- Fish such as salmon, tuna, and mackerel.
- Fish liver oils.
- Beef liver.
- Cheese.
- Egg yolks.
- Fortified breakfast cereals, juices, milk products, yogurt, and margarine.
What foods are good for osteopenia?
Good sources include:
- Fish such as salmon, tuna, and mackerel.
- Fish liver oils.
- Beef liver.
- Cheese.
- Egg yolks.
- Fortified breakfast cereals, juices, milk products, yogurt, and margarine.
What is the best vitamin for osteopenia?
The main ones are calcium and vitamin D supplements. Most adults should get between 1,000 and 1,200 milligrams of calcium and 600 to 800 international units (IU) of vitamin D every day.
What not to eat with osteopenia?
Foods to limit or avoid
- High-salt foods.
- Alcohol. While a moderate amount of alcohol is considered safe for those with osteoporosis, excess alcohol can lead to bone loss.
- Beans/legumes. While beans have some healthy attributes for women with osteoporosis, they’re also high in phytates.
- Wheat bran.
- Excess vitamin A.
- Caffeine.