How to Improve Osteopenia

Osteopenia is a situation where the bone mineral density (BMD) is lower than the standard requirement of the human body. BMD is basically an indicator of your bones’ strength, depending on the amount of minerals existing in them. Osteopenia is common among the aged people. After the age of 30 years, an individual’s bones become weak and the level of BMD drops. Women are more prone to this bone disease as compared to males.

Having osteopenia is an indication of a high chance of suffering from osteoporosis, bone disease with high risk of fracture. Now the obvious question is “How to improve the BMD/Osteopenia?” Luckily, there are some natural methods to improve BMD/Osteopenia, slowing the chances of bone loss and fractures.


  • 1

    Take Care of Your Diet

    As you grow older, make sure to take a tremendous care of your diet in order to decrease the chances of Osteopenia. Calcium (Ca) is very essential for strengthening bones. On the other hand, Vitamin K and magnesium assist in the absorption of Calcium. Therefore, plan a diet that contains a proper ratio of the food items that are rich sources of Calcium, Magnesium (Mg) and Vitamin K. For your assistance, given below are some of the powerhouses of the mentioned elements:

    Rich Sources of Calcium: Cheese, Dark leafy greens, Yogurt, Milk, Sardines, Soybeans, oranges, lemons etc.

    Rich Sources of Vitamin K: Parsley, Swiss chard, Spinach, Kale, Tomatoes, Blueberries, Cabbage, Broccoli, mustard greens, Asparagus, etc

    Rich Sources of Magnesium: Strawberries, Almonds, Mustard Greens, Brown Rice, Oats, Tomatoes, Asparagus, Cucumber, Bell Peppers, Oats, and Celery etc.

  • 2

    Keeping Your Bones Moving

    Exercising can do wonders for seniors. The high-intensity activities like aerobics, dancing, indoor cycling and swimming play vital role in trimming the chances of osteopenia. These exercises not only improve osteopenia, but are fun ways to keep yourself healthy and happy. You can practice these exercise at home or you can simply join your local gym.

  • 3

    Know What to Avoid

    In addition to exercising and proper diet, you have to make few simple changes in your lifestyle in order to avoid or at least delay the chances of osteopenia. Given below are some of the recommended factors:

    - Quit Smoking
    - Avoid excessive intake of Alcoholic drinks
    - Limit the caffeine and sodas intake
    - Drop off sodium intake, avoiding fast food and salty processed foods

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