Hey ladies! Have you ever heard from family or friends, “It’s time to take care of your bones”?
That’s because osteopenia and osteoporosis are four times more likely to occur in women and both conditions are characterized by decreases in bone density.
Osteopenia affects 34 million Americans, and an estimated 33% of adults over 50 experience some level of bone loss. Postmenopausal women and older adults are at the highest risk. Early diagnosis and proactive management are essential for maintaining bone health and preventing complications like fractures and debilitating falls.
What Are Osteopenia & Osteoporosis?
Think of osteopenia as the "check engine light" for your bones, a warning sign of bone loss that could progress to osteoporosis if left unaddressed.
Osteopenia is a mild to moderate reduction in bone density but is not as severe as osteoporosis.
Osteoporosis occurs when bones become highly porous and fragile, significantly increasing the risk of fractures and life-threatening falls.
How Are Osteopenia & Osteoporosis Diagnosed?
Your doctor may recommend a dual-energy X-ray absorptiometry (DEXA) scan, which measures bone mineral density. The scan provides a T-score, which compares your bone density to that of a healthy young adult of the same sex.
T-score of -1 to -2.5 is consistent with Osteopenia
T-score lower than -2.5 s consistent with Osteoporosis
A Z-score may also be provided, though it is typically used to assess bone density in younger individuals.
Additionally, your healthcare provider may order blood work to evaluate:
✔ Electrolyte levels
✔ Liver & kidney function
✔ Vitamin D status
✔ Thyroid function
✔ Parathyroid hormone levels
Risk Factors for Osteoporosis
The most common risk factors include:
Advanced age
Female sex
Corticosteroid use
Low body mass
Smoking history
Excessive alcohol intake
Lifestyle Modifications for Osteoporosis
Both Naturopathic and Medical doctors will recommend the following lifestyle changes to support bone health:
Limit or avoid alcohol intake
Quit smoking
Engage in weight-bearing physical activity
Incorporate balance and agility exercises (Yoga, tai chi, Pilates)
Resistance Training in Bone Health
Resistance training is one of the most effective ways to improve bone density and prevent osteoporosis.
As we age, bone breakdown (resorption) by osteoclasts starts to outpace bone-building activity by osteoblasts. However, bones respond to stress by becoming stronger. When you lift weights or use resistance bands, muscle contractions stimulate osteoblast activity, helping slow bone resorption and strengthen bones.
Additionally, stronger muscles improve stability and coordination, reducing the risk of falls and fractures. Yoga and tai chi have some of the strongest scientific backing for improving bone health in postmenopausal women.
Interested in incorporating yoga into your routine? Check out these 12 yoga poses for bone health!
Medications for Osteoporosis
The most commonly prescribed medications include Bisphosphonates (Alendronate, Risedronate) which inhibit osteoclast activity to slow bone loss. Long-term use, however, may carry risks, including atypical fractures and jaw necrosis. Selective Estrogen Receptor Modulators (SERMs) are also commonly recommended as they mimic estrogen’s protective effects on bones. This is particularly beneficial for postmenopausal women.
Other treatments may include:
Parathyroid Hormone Therapy (e.g., Teriparatide) – Stimulates osteoblasts to promote bone formation.
Denosumab – A monoclonal antibody that reduces osteoclast activity.
Hormone Replacement Therapy (HRT) – May slow bone loss in postmenopausal women.
Food as Medicine for Osteoporosis
Key bone-building nutrients include (but are not limited to):
Calcium
Vitamin D
Vitamin K2
Magnesium
Collagen & protein
Omega-3 fatty acids
These work together to keep bones strong!
The recommended daily intake of calcium is 1200mg, most of which can come from foods such as green leafy veggies, broccoli, legumes (ie. Soy, black beans, etc.), nuts, seeds, dairy, and fatty fish with the bones left in (ie. Salmon, anchovies, sardines, etc.). Ideally no more than 600mg of calcium would come from supplements as this can increase the risk of cardiovascular events such as stroke and heart attack.
After we eat a calcium rich meal, osteoblasts take the calcium we absorbed and integrate it into our bone’s strong matrix. Vitamin D improves the amount of calcium that we absorb through foods, but the absorbed calcium does not know where to go without assistance from vitamin K2. Vitamin K2 increases a hormone called osteocalcin on the bone surface that kicks osteoblast activity into gear.
In other words, vitamin D corrals the calcium and vitamin K2 asks the bones to find it a home.
Collagen makes up nearly 90% of the bone matrix and plays a key role in maintaining joint flexibility and elasticity. Our body uses vitamin C to promote collagen production, but collagen can also be achieved through foods such as bone broth, organ meats, fish, etc.
Of course, if these nutrients cannot be achieved through the diet they can be supplemented. Talk to your ND or MD to discuss what is most appropriate for your body’s needs!
References:
Varacallo MA, Seaman TJ, Jandu JS, Pizzutillo P. Osteopenia. In: StatPearls. StatPearls Publishing; 2025.
Porter JL, Varacallo MA. Osteoporosis. In: StatPearls. StatPearls Publishing; 2025.
Fishman LM. Yoga and Bone Health. Orthop Nurs. 2021;40(3):169-179.
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