Expert: Dorene Petersen - 5/27/2011

Question
76 yrs old. had osteopenia 2004, took up walking and it improved as per a new test in 2007. no reason, but quit walking. Now osteoporosis just diagnosed. My osteoporois stats -3 spine, -2.4 hips. I am told osteopenia stats are -2.5  -2.2 for hips. Doc says I have just crossed the line. Do not want meds, too many side effects. Any other way to get back to a better reading? Diet change, etc?  I would appreciate any help I can get.  Thanks.

Answer
Dear Pat, 

Thank you for submitting this question. Osteoporosis occurs where bone density is severely compromised. It can occur as a result of aging (primary) or as a result of medication or disease (secondary). Either way, osteoporosis is more prevalent in women and can occur without warning signs. There are several lifestyle modifications that can be made to help ease symptoms and reduce risk of fracture, including modifications to nutrition and exercise.

A balanced diet rich in nutrients is especially useful with osteoporosis, calcium specifically. The recommended daily intake of calcium for postmenopausal women in 1,200-1,500 mg per day, though many women do not achieve this (for more information, visit the National Osteoporosis Foundation website http://www.nof.org/aboutosteoporosis/prevention/calcium). Additional nutrients that support optimal bone health include protein, magnesium, and vitamins D and K. In addition, manganese, fluoride, phosphorus, vitamin C, zinc, boron, copper, and essential fatty acids are important.  If these nutrients are not provided in sufficient quantity by the daily diet, then supplementation may be required. This is something to discuss with your primary care physician or naturopathic doctor.

In addition, the importance of exercise for overall health and wellness cannot be underestimated. Exercise, particularly weight-bearing exercise like walking and weight lifting, may help stimulate the production of new bone. 

Additional health protocols you may want to investigate further include the use of essential oils, specifically lavender essential oil, smoking cessation, and reduced alcohol consumption.

Topically, applying lavender Lavandula angustifolia essential oil diluted in avocado, sunflower, or wheat germ base oil onto painful areas may help. Lavender is an analgesic, which can help to relive pain when applied topically. For more specific information about using essential oils, I suggest consulting with a Registered Aromatherapist. The Aromatherapy Registration Council (ARC) provides a databases of Registered Aromatherapists worldwide. To find a Registered Aromatherapist in your area, visit the ARC website here http://www.ptcny.net/clients/ARC/RA/Public/Search.aspx

Further, both smoking and alcohol consumption are thought to contribute to fracture risk. It is generally advised to limit alcohol consumption to two drinks per day as drinking more is associated with increased fracture risk. It is further advisable to quit smoking altogether for numerous health reasons, including research that suggests females smokers lose bone more readily. If you're interesting in reading more about the relationship of smoking to fracture risk, you may find this study interesting: 

Kanis JA, Johnell O, Oden A, Johansson H, De Laet C, Eisman JA, et al. (2005). Smoking and fracture risk: a meta-analysis. Osteoporos Int. Feb;16(2):155-62. Epub 2004 Jun 3.

I hope this information provides you with some further ideas, Pat.  Before making any changes to your health and wellness routine, it is best to speak with your primary care physician or naturopathic doctor.

Please let me know if I can be of further assistance.

Warm Regards,

Dorene Petersen