Osteopenia in Women – A Sweet Guide To Nutrition And Diet

Osteopenia is an autoimmune disorder that affects the quality and density of the bones. Women of the menopausal age are highly prone to bone density loss due to sudden changes in hormonal profile. The condition may begin as osteopenia and transform into a more serious condition known as osteoporosis. This progressive disease leads to a higher risk of bone fractures and affects the quality of life. 

The Bone Cycle in the Body

Our body bones are in the cycle of being broken and formed. Taking to the process of bone remodeling means that your body will require an appropriate amount of certain nutrients. You need to understand the right kind of dietary supplements that you need to take apart from having a well-rounded diet for preventing and managing the problem.

If your doctor diagnoses you with osteopenia, apart from taking the proper medication, you should think of modulating your diet to get more bone-building and supportive food.

Moreover, it is best to prevent a condition. For example, if you have strong bones and a healthy body, a healthy diet will help you maintain it.

Also, a healthy lifestyle will help in lowering the chances of osteopenia from becoming osteoporosis. Make sure that

Exercise

bones and muscles get stronger and absorb more calcium when you use them. Weight-bearing exercises are some of the most important moves that make the body work against gravity. Some activities include stair climbing, walking, lifting weights, and dancing.

Diet

You need to have a well-rounded, nutritious diet rich in different nutrients like Calcium and vitamin D. Knowing the foods rich in Vitamin D, Calcium, and other nutrients will prove helpful for your bone health and overall health. An informed choice helps you make healthier food choices every day. A well-balanced diet means having plenty of diets, fish, fruits and vegetables, dairy, and enough nutrients every day. If you do not get them from your diet, you must also include supplements.

Start Focusing on Bone Health Before Osteopenia Arrives

Prevention is the best way to stay protected from health issues such as osteopenia. Several people try to get a lot of nutritional herbs and supplements to build stronger bones. This will prevent any fracture from occurring. Calcium and Vitamin D supplements are the most bone-building supplements. 

Nutritional Guide for Bone Health

Right from infancy to childhood to teenager to adulthood, we need the right amount of diet and exercise. Robust bone health is undoubtedly based on how well we make food choices rich in Calcium and Vitamin D. Furthermore, other nutrients must also be present in the diet in adequate amounts like Vitamin K, Vitamin D, Vitamin C, Potassium, Zinc, and more. Having varied food choices will do a great deal of favor to increase your bone strength profile.

It would help if you had a well-balanced diet with a lot of dairy products, fruits and vegetables, fish, and lean proteins. It’s necessary to get an adequate amount of bone-building nutrients every day. At the same time, you need to cut down on other foods like caffeinated beverages and caffeine-rich drinks like black coffee and me to allow maximum absorption of these nutrients. Your healthcare provider will sometimes suggest including health supplements and multivitamins to increase your dietary intake.

For Adults

Not only do you need to take Calcium and Vitamin D-rich foods, you need to spend an adequate amount of time in the sun, especially in the early morning sun when it’s not very scorching. Moreover, you get the most benefit from calcium as you obtain it from natural sources. This is because it is well-absorbed into the body. 

Daily Calcium Recommendations of Calcium in Men and Women

• Women under 50 require 1,000 mg of Calcium daily. 
• Women over 50 years of age need 1,200 mg of Calcium per day. 
• Men under 71 require 1,000 mg of Calcium* every day.
• Men above 71 and older should take 1,200 mg of Calcium* every day.

Daily Recommendations of Vitamin D in Men and Women

• Adults less than 50 years of age require 400-800 international units (IUs) of vitamin D each day.*
• Adults above 50 and older require 800-1,000 IUs of vitamin D each day.*

The safe upper limit for Vitamin D for adults is 4000 IUs per day.

The Need for Vitamin D

The body absorbs Calcium with the help of Vitamin D. Without getting an adequate amount of Vitamin D; we are at a higher risk of broken bones and bone loss. Vitamin D is also known as the ‘Happy Vitamin’ you get from the sun.

One needs to expose the skin to the sun to get enough Vitamin D. However; you need to get sun exposure when it is not scorching; so, choose early mornings to exercise out in the sun if possible. 

Please note that too much sun exposure may also cause specific other skin problems. Furthermore, sunscreen can also block out vitamin D.

Small amounts of Vitamin D are obtained from foods such as: 

• Fortified milk
• Liver 

And fatty fish, including salmon, sardines, tuna, and wild mackerel.

Your healthcare provider can help you to check your vitamin D levels. Vitamin D deficiency can affect you:

• If you are 60 years of age or older.
• If you do not spend adequate time in the sun. 
• If you are spending most of the time indoors or homebound. 
• If you have a medical condition affecting vitamin D levels.
• If you have dark skin.
• If you are obese.

Moreover, certain people need to consume more Vitamin D than others. The best way to find out your Vitamin D needs is to talk to a healthcare provider.

Foods for Healthy Bones

Several foods can help you get your daily requirement of vitamin D. They include: 

• Olive oil
• Prunes
• Soybeans
• Blueberries 

And Omega-3 fatty acid-rich foods such as flaxseed and fish oil.

Establishing a clear link between bone health and particular food may need more research, but there are indeed benefits of adding certain foods to your diet. For example, few studies show that consuming 5—6 prunes daily can help maintain bone density. Prunes have a higher amount of Vitamin K, potassium, and magnesium. These vitamins and minerals are also vital in maintaining bone health.

More Tips for Eating for Good Bone Health

Best Way To Consume Certain Foods

Beans (legumes)

Beans contain ample amounts of various minerals and vitamins, including:

• Calcium
• Magnesium
• Fiber 

And other nutrients

Furthermore, beans are rich in phytates that are anti-nutrients. That hinders calcium absorption into the body. Soaking the bean in water for several hours will remove the phytate content. Then, cook the beans in freshwater.

Dairy and Lean Meat

Not having the required protein can harm muscle and bone health. You need to have an adequate amount of protein in your diet. But, too much protein does not greatly benefit your overall health. Special high protein diets with multiple servings of meat and dairy may lead to calcium loss in the body. If you take a diet rich in both protein and calcium, it can help you retain bone strength. For example, dairy products like fat-free milk help you get calcium and protein. 

Wheat bran

Wheat bran also contains high phytates and prevents your body from absorbing calcium. Consuming 100% wheat bran will reduce the calcium absorption from other calcium-rich foods eaten simultaneously. For example, consuming milk with 100% wheat bran cereal means that the calcium in milk won’t be available to your body. In foods like bread, wheat bran is in lower amounts and does not have a high impact on calcium absorption. If you want to take calcium-rich supplements, take them with a gap of two or more hours from 100 % wheat bran products.

Food/ Food Products to Avoid in Osteopenia

Alcohol

Heavy drinking can lead to the weakening of bones. Do not consume more than 2—3 drinks per day.

Caffeine

Coffee, tea, and soft drinks or drinks containing caffeine can hamper calcium absorption leading to bone loss. Choose these drinks in moderation. More than 3 cups of coffee or tea daily can lead to bone loss.

High Oxalate-content Foods

Oxalates will hinder calcium absorption within the digestive tract. Oxalate-rich foods include spinach, tomatoes, Rhubarb, and bean greens. However, even if such foods have high calcium content, they won’t provide the body with calcium. 

Sodium-rich Foods

Sodium-rich foods can lead the body to low calcium and bone loss. Having low-sodium foods can give you a better health profile. Always check the nutrition facts label on foods. Choose foods that provide 2,400 mg or less sodium per day. Food products with more than 20 % of RDA of Sodium are high sodium foods you should avoid. Instead, go for low sodium foods products.

Soft drinks

Studies suggest that cola soft drinks can lead to bone loss. Research indicates that the phosphorus and caffeine present in cola drinks is the causative factor of calcium loss. Calcium and phosphorus help in the formation of bones. Few experts opine that as long as people have enough calcium as much as they have phosphorus (present in some processed foods), it won’t be a problem. Moreover, it’s not advisable to prefer milk, and calcium-fortified products over-caffeinated and soft drinks.  

Other Nutrients Needed For Bone Strength

Besides calcium and vitamin D, we also need other vitamins and minerals to support bone health. It is also good to have snacks or foods that contain these nutrients. Here’s a list.

Vitamin K

This vitamin helps calcium absorption and is found in dried plums and dark leafy greens, such as kale, spinach, collard greens, mustard greens, and Brussels sprouts.

Potassium

Some of the most potassium-rich foods include:

• Dried plums (prunes)
• Tomato products
• Raisins
• Potatoes
• Spinach
• sweet potatoes
• Papaya
• Oranges
• orange juice
• Bananas

And plantains

Magnesium

You need magnesium in the right amount for vital bones magnesium is present in 

• Spinach
• Beet greens
• Okra
• Tomatoes
• Artichokes
• Plantains
• Potatoes
• Sweet potatoes
• Collard greens 

And raisins.

Vitamin C

Vitamin C is also the immune-boosting vitamin present in 

• Red peppers
• Green peppers
• Oranges
• Grapefruits
• Broccoli
• Strawberries
• Brussels sprouts
• Papaya 

and pineapples.

Also, experts recommend other supplements for strengthening the bones. 

• Boron
• Copper
• Dehydroepiandrosterone (DHEA)
• Omega-3 fatty acids found in fish may be Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA) — 
• Vitamin B6
• Vitamin B12
• and folic acid. 
• Manganese
• Silicon
• Strontium
• and Zinc.

Herbs That Can Help in Enhancing Bone Strength

Certain herbs helpful in enhancing bone strength include Red Clover, Black Cohosh, and Horsetail. However, the best way to take supplements to enhance bone strength is by consulting your healthcare practitioner or dietitian. 

Key Takeaway

Proper nutrition is vital to enhance bone strength, and it’s also helpful to prevent conditions such as osteoporosis. In case you already get osteoporosis, it makes sense to get a healthy diet regimen with foods rich in available Calcium, Vitamin D, Vitamin K, and more. 

Alongside the clinical treatment of osteopenia, having a well-rounded nutritious diet with the proper nutrients can help you control the severity of the condition and improve your quality of life. Therefore, there is a need for an ongoing search to understand if supplements of these nutrients are helpful in conditions like osteopenia or osteoporosis. 

You may not be able to get an adequate amount of nutrients just by diet. Make sure you consult a healthcare provider for the proper recommendations for supplements.