Osteopenia, a condition characterized by bone thinning that can lead to osteoporosis, affects a substantial number of adults over the age of 50, with estimates suggesting up to 40% may have the condition. While osteoporosis leads to fragile bones and an increased risk of serious fractures, osteopenia, its early stage, can be reversed with lifestyle modifications, according to health experts.
Sandra Burke, 81, is an example of successful reversal. Diagnosed with osteopenia at 71 after an accident revealed her condition, she implemented significant changes to her diet and exercise routine. Burke adopted a Mediterranean diet, increased her intake of green vegetables, avoided ultra-processed foods, and incorporated cheese for calcium. She also began a rigorous exercise regimen including pilates, conditioning classes, yoga, and stationary cycling. Recent scans show her osteopenia has been reversed. "I really feel the difference now. I feel as good as when I was 40, honestly – I feel great," Burke stated.
Experts emphasize that osteopenia is often a silent condition, with many individuals unaware of their risk until a fracture occurs. Professor Hamish Simpson from Queen Mary University of London highlighted that early detection and prevention are crucial. Risk factors for bone thinning include smoking, heavy alcohol consumption, lack of exercise, and being post-menopausal. Bone loss is also a natural part of aging.
Diagnosis is typically made through a Dexa scan, which compares an individual's bone mineral density to that of a healthy 20-year-old. A score between -1 and -2.5 indicates osteopenia, while a score below -2.5 signifies osteoporosis. Julia Thomson, a specialist nurse at the Royal Osteoporosis Society, advises that scans are not automatically offered but individuals with multiple risk factors should consult their general practitioner. The society offers a risk calculator on its website, thegreatbritishbonecheck.org.uk.
Dr. Richie Abel from Imperial College London recommends a diet rich in calcium from food sources like dairy products. While calcium supplements may be advised, experts generally suggest prioritizing dietary intake. Vitamin D supplements are also recommended. Alongside diet, exercise is considered the most effective intervention for bone health.
Professor Simpson explained that