Exercises you can do with osteopenia of the lower spine are stair climbing, use of stair climbers, brisk walking, walking on treadmill. elliptical trainers or other weight bearing low impact cardio exercises.
A treadmill does help osteopenia as walking on a treadmill or just walking in general can keep your bones strong and strengthen your bones.
The amount of weight you should lift to increase your bone density is at least 4.2 times your body weight and you should hold that weight for 40 seconds.
By stressing your bones, strength training can increase your bone density and reduce the risk of osteoporosis.
Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
You can increase your bone density by eating foods high in omega 3 fatty acids, eating more protein, maintaining a healthy weight, eat foods rich in vitamin K and vitamin D, increase your calcium intake, eat more vegetables and do weight lifting and strength training.
Foods that block calcium absorption are foods that are high in oxalic acid such as spinach, beet greens, sweet potatoes and rhubarb.
Getting enough potassium can help protect your bones from calcium loss and can also help boost bone mineral density.
The amount of vitamin D you should take for osteopenia is between 700 to 800 IU per day.
Eggs are good for osteopenia as they are packed with vitamin D which helps the bones and body absorb calcium which also helps keep the bones strong.
Walking does help osteopenia as walking can help keep the bones strong and also reduce the risk of a fracture in the future.
You should walk briskly at least daily if possible to help osteopenia and keep your bones strong.
Things that worsens osteopenia are hyperthyroidism, medications such as prednisone and certain cancer treatments, heartburn, high blood pressure, hormone changes during menopause and seizures.
The problems that osteopenia can cause are weakness of the bones and bone pain and osteopenia may even lead to osteoporosis.
The root cause of osteopenia is natural bone loss which occurs gradually during adulthood and aging.
Osteopenia is when your bones are weaker than normal but not so far gone that they break easily, which is the hallmark of osteoporosis.
Other causes of ostopenia include poor nutrition, especially a diet too low in calcium or vitamin D.
Surgery on the gastrointestinal system, which can affect the body's ability to absorb needed nutrients and minerals.
Unhealthy lifestyle choices, such as smoking, drinking too much alcohol or caffeine, and not exercising.
Vitamin D deficiency also causes osteopenia, precipitates and exacerbates osteoporosis, causes the painful bone disease osteomalacia, and increases muscle weakness, which worsens the risk of falls and fractures.
3 Key factors stop osteopenia from progressing.
You can slow down bone loss with a 3-prong approach of exercise, diet, and medication when required.
Exercise stimulates the bone-building cells, a calcium-rich diet mineralizes the new bone, and medications prevent excessive bone loss.
In most cases you can reverse the osteopenia by reducing the rate of bone loss.
A comprehensive exercise program such as Wellen's, which is designed specifically to build bone and reduce your fracture risk is a great way to be sure you're incorporating hand-picked bone-building exercises.
Foods and drinks you should avoid with osteopenia include.
Salt. Doctors advise people with osteopenia to limit their salt intake because eating foods high in salt can remove calcium from your bones.
Caffeine.
Inflammatory Foods.
Sugary foods.
Alcohol.
Soft Drinks.
Processed meats.
Though osteopenia means a lower BMD than normal, it's not a disease.
However, having osteopenia does increase your chances of developing osteoporosis.
This bone disease causes fractures and stooped posture and can lead to severe pain and loss of height.
The two most commonly used calcium products for osteopenia are calcium carbonate and calcium citrate.
Calcium carbonate supplements dissolve better in an acid environment, so they should be taken with a meal.
Calcium citrate supplements can be taken any time because they do not need acid to dissolve.
Although osteopenia is not as serious as osteoporosis, having osteopenia means there is a greater risk that, as time passes, you may develop osteoporosis.
Osteopenia can lead to bone fragility and increased chance of fracture.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.