Read more: What does osteopenia really mean? Alonso-Coello, P et al. Drugs for pre-osteoporosis: Prevention or disease mongering? BMJ Looker, AC et al. Prevalence and trends in low femur bone density among older U. J Bone Miner Res 25 1 — Petersen, BA et al. Low load, high repetition resistance training program increases bone mineral density in untrained adults. J Sports Med Phys Fitness 57 1—2 — Susan Brown.
I am a clinical nutritionist, medical anthropologist, writer, and speaker. Susan E. This content is for informational and educational purposes only. Journal of Environmental and Public Health. Dietary Patterns and Fractures risk in the elderly. Frontiers in Endocrinology.
Adherence to Mediterranean diet in relation to bone mineral density and risk of fracture: a systematic review and meta-analysis of observational studies. European Journal of Nutrition. Medical Hypotheses. Menatetrenone versus alfacalcidol in the treatment of Chinese postmenopausal women with osteoporosis: a multicenter, randomized, double-blinded, double-dummy, positive drug-controlled clinical trial. Clinical interventions in aging. Vitamin K2 inhibits glucocorticoid-induced bone loss partly by preventing the reduction of osteoprotegerin OPG.
Journal of bone and mineral metabolism. Protective effect of vitamins K2 and D3 on prednisolone-induced loss of bone mineral density in the lumbar spine. Am J Kidney Dis. Short-term effect of vitamin K administration on prednisolone-induced loss of bone mineral density in patients with chronic glomerulonephritis.
Calcified tissue international. Inverse correlation between the changes of lumbar bone mineral density and serum undercarboxylated osteocalcin after vitamin K2 menatetrenone treatment in children treated with glucocorticoid and alfacalcidol.
Endocrine journal. Effect of menatetrenone vitamin K2 treatment on bone loss in patients with anorexia nervosa. Psychiatry Res. Vitamin K2 menatetrenone for bone loss in patients with cirrhosis of the liver.
The American Journal of Gastroenterology. A longitudinal study of the effect of vitamin K2 on bone mineral density in postmenopausal women a comparative study with vitamin D3 and estrogen-progestin therapy. Effect of continuous combined therapy with vitamin K2 and vitamin D3 on bone mineral density and coagulofibrinolysis function in postmenopausal women. Vitamin K2 treatment for postmenopausal osteoporosis in Indonesia.
J Obstet Gynaecol Res. Effect of combined administration of vitamin D3 and vitamin K2 on bone mineral density of the lumbar spine in postmenopausal women with osteoporosis. J Orthop Sci. Menatetrenone ameliorates osteopenia in disuse-affected limbs of vitamin D- and K-deficient stroke patients. Randomized pilot trial of vitamin K2 for bone loss in patients with primary biliary cirrhosis.
Journal of Hepatology. Use of vitamin K2 menatetrenone and 1,dihydroxyvitamin D3 in the prevention of bone loss induced by leuprolide. Vitamin D levels can be measured by your physician, and the supplements can be titrated accordingly.
Hormonal decline is one of the most common reasons for bone loss after menopause in women. Andropause, the male equivalent of menopause, also causes bone loss in men. Adequate levels of estrogen, progesterone, and testosterone are important for bone maintenance. Excess levels of cortisol, insulin and parathyroid hormone can also cause bone loss. Most physicians never check for these levels. An elevated calcium level in the serum is a clue that parathyroid hormone might be in excess.
Excess refined sugars and starches in the diet cause elevated insulin levels. Excess stress causes elevated cortisol levels. Excess refined sugars and starches, elevate your insulin levels and cause an increase in osteoporosis. The ideal diet is one called a "low glycemic index" diet. Glycemic index is a measure of how quickly food turns into sugar in the bloodstream.
Low glycemic index foods do not raise blood sugar or insulin levels quickly, and include lean proteins, beans, vegetables, and good fats nuts, olives, olive oil, fish, fish oils, avocados. Increasing fiber intake is an easy way to lower sugar and insulin levels. Fiber taken just before meals helps to slow down the absorption of sugars and fats, and can help lower cholesterol and blood sugar levels, as much as medication. Stress raises cortisol levels.
If cortisol levels are high for long periods of time it can cause bone loss. Cortisol antagonizes insulin and leads to insulin resistance, eventually raising the blood sugar and causing calcium loss in the urine. As little as 25 teaspoons of sugar can cause calcium to be lost in the urine.
Stress reduction can include specific activities aimed at invoking the "relaxation response" such as yoga, tai chi, meditation, massage and prayer. It may also include getting more sleep, taking a vacation, getting psychotherapy to help with toxic relationships, and making an effort not to "burn the candle at both ends".
When the muscles pull against the bones during exercise, it stimulates the bones and tells them that they are needed. List of Partners vendors. Osteopenia represents a loss of bone mineral density, but people with osteopenia should work bone health into their diet and lifestyle routines.
You can take simple measures to help stimulate your bones to stay healthy and slow bone loss by learning more about osteopenia diagnosis and osteopenia medications. Diet: Your bones need calcium and other nutrients to maintain their strength. The best sources of these are natural ones: milk, dairy products, and green vegetables. You can also take calcium supplements , though you should talk to your healthcare provider first. Many of the calcium supplements need to be taken with other supplements to be effective and some types of calcium are better than others.
Exercise: Weight-bearing exercises and resistance exercises stimulate your bones to become stronger. Lifting weights, walking, dancing and anything that puts some weight on your bones will help. Avoid Smoking, Alcohol and More: Smoking, too much alcohol, caffeine, and even sodas can work against your body as you try to build up your bones.
Cut back on these. Vitamin D: Your body needs healthy levels of vitamin D to properly absorb calcium. You can keep your vitamin D levels up by spending about 15 minutes in the sun every day hands and face exposed or by taking a vitamin D supplement. People with strong, thick bones at age 30 have the smallest risk of developing osteopenia and osteoporosis.
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