Other risk factors include low body weight and a small frame. Bone density decreases with age, and women are especially at risk of osteoporosis.
If you are between the ages of 40 and 90, you can also use the FRAX tool yourself by visiting https://www. sheffield. ac. uk/FRAX/index. aspx and selecting your country from the column “calculation tool. ”
A DXA test uses very little radiation—about the same amount you would get from having your hand x-rayed. [4] X Research source If you’ve had a DXA test before, try to get it at the same place so you clearly can see the changes in the test, rather than changes in the doctor’s method of reading the test.
Since most central DXA machines can’t test people over 300 pounds (140 kg), peripheral tests are often used instead. Peripheral tests are useful when you’re not sure if you need a full DXA test. For instance, if you are middle-aged with a small frame and are curious about your bone health or if your doctor doesn’t think you need a full scan depending on your age and risk factors. You can get a peripheral scan at certain drugstores, mobile health vans, and at health fairs. [6] X Research source
You can get a bone density test at private radiology centers and at hospitals that have radiology departments. If you have had any tests involving barium (like a swallow test with your gastroenterologist) or radioisotopes (like an MRI or thyroid scan) within the last 30 days, schedule your test to a later date as these elements may interfere with your results. Take your doctor’s referral note with you to your testing appointment. They’ll need your doctor’s information so they can send them the results.
Avoid taking calcium supplements for 24 hours before your test. [9] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Loose, comfortable workout clothes are a good option. If most of your clothes have metal components, don’t worry, they’ll give you a gown to wear.
The technician may ask you to move your leg position so the scanning arm can reach a different area. If you’re getting a DXA-CT scan for 3D imaging, you’ll lie down on a table that moves into a cylindrical machine where it will scan your bones for about 10 minutes. If you’re claustrophobic, ask the technician or nurse to play some music for you or tell you jokes to distract you. You can also do a calming meditation beforehand.
Some doctors email their patients instead or might provide a login and password to an online portal showing your results.
If your T-score falls between -1 to +4, your bones are considered to be of normal density. A score of -1 doesn’t mean your bones are withering, it could mean you just have a small frame. However, your doctor might recommend that you get scanned again in a year or two just to make sure. If your score is +1 to +2, your bone density is 10% to 20% greater than that average—your bones are in great shape!
If your bone density falls within this range, it’s time to make dietary and lifestyle changes to prevent bone loss and lower your risk of osteoporosis. If this is your first bone density test, your doctor won’t be able to tell if you’ve lost bone density or if you’ve always had (and probably will continue to have) low bone density due to your family or medical history. In this case, your doctor will request labs to try to determine whether or not you’re currently losing bone density.
Depending on your circumstances, your doctor may also suggest bi-annual intravenous infusions of zoledronic acid. Alter your diet and lifestyle to help rebuild your bones—your doctor can help you come up with a treatment plan.
Quit smoking cold turkey or wean yourself off of tobacco by decreasing the amount of cigarettes you smoke each day. You can also use nicotine gum, lozenges, patches, and sprays to ease withdrawal symptoms. [18] X Research source Chantix or Zyban are also two FDA-approved prescription drugs that can ease withdrawal symptoms while quitting. [19] X Trustworthy Source US Food and Drug Administration U. S. government agency responsible for promoting public health Go to source Yoga and meditation can also help you curb cravings by being more present and aware of any triggers that lead you to smoke. [20] X Research source
Moderate drinking means 1 drink per day for women and no more than 2 drinks per day for men. [23] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source If you are older (50 and above) and struggle with alcoholism, you have an increased risk of fractures from falling. [24] X Trustworthy Source PLOS ONE Online peer-reviewed, open access scientific research journal Go to source
Gain weight by eating a diet balanced in carbs, proteins, and fats. Calculate your daily caloric needs at https://bmi-calories. com/calorie-intake-calculator. html. Lose weight by eating a balanced diet (consisting mainly of whole foods), exercising, and practicing portion control.
Focus on weight-bearing exercises like jumping jacks, jogging, hiking, stair climbing, and dancing. If you cannot do high-impact exercises, elliptical machines, stair step machines, and speed walking are great options for fragile joints. [29] X Research source If you already have osteoporosis, you can follow online exercises like this one: https://youtu. be/7fiqN8u5qYo?t=84. But always talk to your doctor before starting any new exercise program.
Women 50 (and under) and men 70 (and under) need 1,000 mg of calcium and 600 IU of Vitamin D every day. Women over 51 and men over 71 should aim to get 1,200 mg of calcium and 800 IU of Vitamin D daily. You may need to take calcium supplements if you have a restrictive diet (i. e. , if you’re vegan or have allergies to dairy or grains) and suspect you’re not getting enough calcium from food alone. Talk to your doctor before taking any supplements. Look for “fortified with calcium” on the labels of your favorite items. If a label only shows the percentage of daily value, interpret it as follows:30% DV = 300 mg20% DV = 200 mg15% DV = 150 mg
Eat foods rich in Vitamin C along with foods rich in calcium increase absorption. [32] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source For instance, drink a glass of fortified orange juice before or with a meal full of greens and veggies.
For example, if you weigh 145 pounds (and live a sedentary lifestyle), you should aim to eat 52. 2 grams of protein per day (and a few grams more if you regularly exercise). You can also use an online calculator: https://www. nal. usda. gov/fnic/dri-calculator/
Caffeinated teas are not associated with a higher risk of osteoporosis, so if you need a pick-me-up, sip on black or green tea. [36] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Be wary of hidden sodium in frozen meals, deli meats, snack foods, condiments, canned foods, cereals, and breads. [37] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
