Osteopenia: natural remedies for pre-osteoporosis

Osteopenia is a pre-osteoporosis state characterized by a reduction in bone density and an increased risk for osteoporosis. After a baseline test indicated that she had osteopenia, Eve, a 51-year-old perimenopausal Caucasian woman, came to me for natural therapies.

Bone density is considered normal when bone mineral density (BMD) is within one standard deviation (SD) of the young adult reference mean as measured by a dual x-ray absorptiometry, (DXA) scan. Osteopenia is characterized by a BMD of more than one SD below the young adult mean but less than 2.5 SD below the young adult mean, while osteoporosis is characterized by a BMD of 2.5 SD or higher. It is thought that about 10 million American men and woman have osteopenia, which is reversible.

Bone Mass & Strength

Ideally, intervention should begin when bone density is still in the lower range of normal--before it falls into the range of osteopenia. Bone is a dynamic living tissue that requires regular stimulation from weight-bearing exercises as well as plenty of high-quality nutrients for healthy growth.

Bone is composed of inorganic minerals and a non-mineral protein collagen matrix. The integrity of the protein matrix reflects bone strength. The mineralization of the matrix and the rate of bone turnover reflect bone mass. The average human being reaches maximum bone mass around age 35 and begins to lose it between the ages of 40 and 50. Bone loss involves the entire skeleton, but, as I told Eve, the spine, hips and ribs are at highest risk.

Lifestyle Changes

Eve's personal risk factors for osteoporosis include her gender, her thin body type, her race, a lack of mineral supplementation, heavy caffeine consumption, an inadequate intake of essential fatty acids, a diet low in vegetables but high in animal protein and no regular exercise.

I helped Eve make the changes necessary" for reversing her osteopenia. We formed a plan that included changes in her lifestyle and diet, plus we added high-quality nutritional supplements to preserve mineral mass, to prevent further loss of bone matrix, and to encourage bone mineralization to repair damaged bone and increase its density.

At the top of our list of lifestyle changes we had her establishing a regular weight-bearing exercise program that she could maintain without adding more stress to her already hectic life. In fact, fire exercise, ideally, should help reduce stress. For Eve's regimen, we chose to use a combination of 15-minute brisk walks at lunchtime, 1-2 minutes of jumping rope to music every morning and attending a yoga class on Saturdays.

Eve's dietary goals included eliminating certain foods such as caffeine, refined carbohydrates and sugars--all of which increase the excretion of calcium from the body. Furthermore, we decided that Eve would lay to balance her high animal protein intake with more vegetable proteins from legumes, nuts, whole grains and seeds. We also increased her intake of fruits and vegetables (organic when possible) to at least nine servings per day. These foods provide vitamin K, which activates osteocalcin--a protein that anchors calcium into the collagen matrix--along with magnesium, zinc, potassium, and fibers that aid the body in the absorption and assimilation of minerals.

Leafy green vegetables--and broccoli in particular--contain high amounts of both vitamin K and folic acid, which is another important bone nutrient. I also encouraged Eve to use lemon in her water to improve her digestive pH and to increase the amount of minerals she absorbed during meals.

Supplement Regimen

As I pointed out to Eve, supplementation for bone support goes beyond calcium. Although calcium plays an important role in bone health, adequate amounts of magnesium are needed for bones to be able to metabolize calcium normally. We added a high-quality bone support mineral formula with a calcium/magnesium citrate ratio of 1,000 milligrams (mg)/500 mg along with 2-3 mg boron, 200-400 international units (IU) vitamin D, 15 mg manganese, 15 mg zinc and 100 micrograms (mcg) chromium. Eve took this supplement daily with her evening meal.

After 6 months, Eve will have a urine bone metabolite test to determine changes in her rate of bone loss. It will take 18-24 months for Eve to regain enough bone mass for changes to register with another DXA scan, but I'm confident she will show marked progress.

The lesson for all women is that there is something you can do about osteopenia if you act fast and are willing to make some necessary changes. It's not a condition you have to accept lying down; in fact, lying down (literally) will just make it worse over time.

Internationally known lecturer and author, Mary Bove, ND, offers real-life case studies from her clinical practice in Vermont

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