Within the past few weeks, two people came up to me who were told they have osteoporosis, and one diagnosed with osteopenia. I thought it would be a good article about the difference and what can you do to make your bones stronger.

First, what is osteoporosis and what is osteopenia? Osteopenia is the stage before osteoporosis where they have noticed a decrease in bone mineral density. If osteopenia is left untreated or your exercise regimen has not changed (or completely absent), it can progress to osteoporosis. Osteoporosis is a stage of bone loss where they become brittle and weak. Small trips or turns can end up in a fracture. If you are diagnosed with one or the other, you are given a T-score and a Z-score. T-score is the amount of bone density you have compared to a young adult, same gender with their best bone density. Your Z-score is the number of your bone density compared to other people in your age group, same size and gender. What your T-score means:

• A T score between +1 and -1 is normal bone density.
• A T score between -1 and -2.5 indicates low bone density or osteopenia.
• A T score of -2.5 or lower is a diagnosis of osteoporosis.                                                                                      

Osteoporosis rarely causes pain unless you break a bone of course. I know people who stepped out of their car and broke their femur. This is the large bone in your upper leg. The bones most often affected with osteoporosis are the hip, spine and wrists.

Having a family history of osteoporosis, being thin, white or Asian, limited physical activity and smoking can increase your chance of osteoporosis. Other factors can be eating disorders or metabolism problems that do not allow the body to absorb enough vitamins and minerals. Chemotherapy, exposure to radiation or medicines such as steroids can also be a factor for osteopenia and eventually osteoporosis. The older you get, the higher your risk for osteoporosis. Typically, your highest bone density is in your 30s and depends on diet (calcium and vitamin D), physical activity and genetics. It is most common in women after menopause between the ages of 45 and 55. Here are five important steps to bone health and osteoporosis prevention:

• Get your daily recommended dose of vitamin d and calcium.
• Regularly engage in weight-bearing exercises
• Avoid smoking and excessive alcohol consumption
• Talk to your doctor about bone health
• When needed, have a bone density test done and take medication when prescribed.

High impact weight-bearing exercises for stronger bones can be:

• High-impact aerobics
• Hiking
• Jogging/running
• Jump roping
• Stair climbing
• Tennis

Low-impact weight-bearing exercises can be:

• Elliptical trainers
• Low impact aerobics
• Stair step machines
• Walking on treadmill, indoor track or outside.

Muscle strengthening exercises (which will help strengthen your bones) can be:

• Lifting free weights with dumbbells and barbells
• Using thera-bands (= elastic tubing)
• Weight machines
• Lifting your own body weight

I have experienced numerous people who both have reversed their “status” of osteoporosis to osteopenia to normal levels with strength exercises and medication. So it is possible to reverse your weak/brittle bones to stronger bones.

Ester Marsh is associate executive director and director of healthy living at the J.F. Hurley Family YMCA.