Osteopenia & Menopause

I recently had my annual exam where I requested a bone density scan and was shocked to learn that I have osteopenia in my right hip.

As a health coach, I really do practice what I preach and was sure I was going to get a clean scan, so this was a sobering wake up call.

My results were delivered with some thin advice to take calcium supplements and lift weights. No discussion offering up resources, potential risk factors or education about the importance of preserving bone and muscle mass as women age. Surprised? No. Discouraged? Definitely.

What is Osteopenia?

Osteopenia is a loss of bone density. Having reduced bone density means your bones don’t have as much mineral content as they should. This can make them weaker and increase your risk of bone fractures. It’s the precursor to osteoporosis.

Why are midlife women at risk?

Our bone strength and muscle mass naturally decline over time and the loss of estrogen during menopause is a contributor.

Estrogen plays an important role in women's bone development over the lifespan, and estrogen decline after menopause puts women at a significantly higher risk of developing osteoporosis later in life. In the United States, approximately half of Caucasian females will experience an osteoporotic fracture in their lifetime.

What are the symptoms of osteopenia?

There typically aren’t any symptoms that signal osteopenia and osteoporosis, which is why they are often referred to as silent diseases.

Alright…how do we wrangle this beast?

• If you are over 50, request a bone density scan so that you have a baseline. This is an imaging test that measures the strength of your bones. It uses X-rays to measure how much calcium and other minerals are in your bones.

• Increase your calcium intake (preferably through food) but a supplement is an option as well. Talk to your practitioner about the correct dose for you.

• Vitamin D+K -again, speak to your practitioner about the correct dose for you.

• Incorporate strength training into your weekly workouts. Aim for 3-4X/week.

• Stay active and add weightbearring workouts like pilates and yoga. Going for a walk? Grab your weighted vest.

• Amp up your nutrition. Focus on foods high in calcium.

Last week was my wake up call. It was a reminder to stick to my bone health plan and to stay on top of regular screenings. And continuing to be my own health advocate. I would have never had that scan had I not asked for it.

There is no time like the present to take control of your health. Now go get a bone density scan!