Most women know that their risk for
weak bones increases after menopause. But, did you know
that women as young as age 20 are at risk for early-stage
bone weakening? This includes women who exercise regularly
and have low body fat. Called osteopenia, this condition is
the precursor of osteoporosis. The good news is that
it is reversible.
To learn more about osteopenia and how
to protect against it, I called rheumatologist Harris H.
McIlwain, MD. He is coauthor of the new book, Reversing
Osteopenia: The Definitive Guide to Recognizing and Treating
Early Bone Loss in Women of All Ages.
He tells me that all women should indeed
be aware of osteopenia because halting the progress of this
condition, which is both easy to diagnose and to treat,
means you are much less likely to develop osteoporosis in
later years. How are you? About 20 million to 30 million
women have osteopenia and virtually none of them know it.
Those most at risk include women who...
Have osteoporosis in their immediate family.
Weigh under 127 pounds. Although the
height-to-weight ratio obviously affects this, Dr. McIlwain
says that research has found that being underweight is a risk
factor and the magic number of 127 pounds is nearly always an
indicator of being underweight.
Have low body fat, usually from regular
intense physical training.
Are smokers.
Are sedentary.
Have had a bone fracture as an adult.
Dr. McIlwain advises all women by the
age of 30 with any of these risk factors to get a bone
density scan. Bone density is classified with a T-score
(measuring your bones against those of a healthy 25-year-old.
"0" is a match). T -2.5 and below is osteoporosis, anything
from T -1 to T -2.5 is osteopenia.
If you have osteopenia, start to correct it
immediately, and if you don't, you can move on without worry
and simply follow the usual good-health steps that make sense
for all women. Many malls and health fairs offer an inexpensive
and quick heel-bone–density scan, and Dr. McIlwain says this is
a good first test. If it shows bone thinning, you can arrange
with your doctor for a follow-up full Dual Energy X-ray
Absorptiometry, or DEXA, scan -- which insurance often covers.
Strategies for Reversing Osteopenia
Women who have osteopenia should get from
1,200 mg to 1,500 mg of calcium a day, preferably combined with
600 mg to 750 mg magnesium for maximum absorption. Soda drinkers
take note: Some research has shown that drinking even one can a
day of soda may increase risk of low bone mass and fracture.
Exercise is vital -- especially two specific
types, according to Dr. McIlwain. One is weight-bearing exercise --
brisk walking, biking and running, for example. The other is any
exercise that increases the strength of your back muscles, such
as lying on your belly and doing leg lifts. (For a simpler version,
hold on to the back of a chair and slowly lift each leg, heel
toward ceiling and knee straight, five to 10 times.) Research
has shown that for reasons unknown, having strong back
muscles improves bone density.
If necessary, there is medication available
to treat osteopenia, such as Actonel or Fosamax.
Sources.
Harris H. McIlwain, MD, Tampa Medical
Group, and coauthor, Reversing Osteopenia: The Definitive
Guide to Recognizing and Treating Early Bone Loss in Women
of All Ages (Owl Books/Henry Holt).
