Thank you for joining this informative session on osteoporosis. We explored ways to prevent and manage bone loss, understand the differences between osteopenia and osteoporosis, and discussed strategies for maintaining bone health as we age.

Key Takeaways and Next Steps

Understand the Difference

Osteopenia is a mild loss of bone mass, while osteoporosis is more severe and increases the risk of fractures. Bone density is measured by a T-score from a DEXA scan. A score between -1 and -2.5 suggests osteopenia; -2.5 or lower indicates osteoporosis.

Know the Risk Factors

Aging, menopause, genetics, certain medical conditions, vitamin D deficiency, inactivity, smoking, and excessive alcohol use can increase your risk. Speak with your doctor about your risk profile and any medications you take that may affect your bones.

Focus on Bone-Healthy Nutrition

Aim for 1200 mg of calcium daily (for women over 50 and men over 70), ideally through food—leafy greens, low-fat dairy, fortified foods, beans, and tofu. Ensure you're also getting vitamin D, potassium, and adequate protein to support calcium absorption and bone strength.

Stay Active Safely

Engage in weight-bearing exercises like walking, light weight training, or dancing. Swimming is great for overall fitness but doesn’t support bone density. Tai chi and balance exercises help reduce fall risk. Avoid movements that involve forceful bending or twisting, such as toe touches or some yoga poses.

Prevent Falls at Home

Remove throw rugs, keep floors clutter-free and dry, install grab bars in bathrooms, and use night lights. Don’t hesitate to use assistive devices like canes or walkers to stay safe and steady.

Explore Medical Treatments

Options include medications like bisphosphonates, hormone therapies, and injections like denosumab. These can significantly reduce fracture risk. Talk to your provider about the best options based on your health history and bone density results.

Links Mentioned in Class:

And remember: Always consult with your healthcare provider before beginning a new exercise program or making changes to your treatment plan.