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Osteopenia: Who’s at Risk and How to Protect Your Bones Before It’s Too Late
- SANAMethod
- 1 day ago
- 4 min read
Most people don’t think about bone health until they’re facing a problem, but osteopenia develops quietly, often years before symptoms appear. The good news is, you can rebuild and maintain bone strength at any age with the right approach.
Let’s explore who’s most at risk and the practical steps that make the biggest impact.
Four progressive stages of bone density loss.
Who’s More Likely to Develop Osteopenia?
Osteopenia tends to develop in people who either didn’t build enough bone during their younger years or who lose bone more rapidly as adults.
Higher-risk groups include:
Women after menopause (due to lower oestrogen)
Men with low testosterone or age-related hormonal decline
People with a family history of osteoporosis or fragility fractures
Those with a slender or very low body weight
White and Asian individuals
Anyone with early menopause, ovary removal, or long periods of absent periods (e.g., eating disorders, RED-S)
Medical and Medication Risks
Certain health conditions directly affect bone turnover:
Rheumatoid arthritis, lupus
Coeliac disease, Crohn’s, ulcerative colitis
Diabetes, thyroid and parathyroid disorders
Chronic kidney or liver disease
Bone loss also accelerates with long-term use of:
Glucocorticoids (steroids)
Some epilepsy medications
Cancer therapies, including androgen-deprivation therapy and aromatase inhibitors
Lifestyle Factors That Weaken Bone
Your daily routine plays a far bigger role than people realise.
Risk increases with:
Low calcium, vitamin D, or protein intake
Highly restrictive diets
High-salt or ultra-processed foods
Sedentary behaviour
Smoking
Heavy alcohol intake
These habits are modifiable, which means your bone health is much more in your control than you might think.
How to Strengthen Bones and Prevent Osteopenia Progression
Bone thrives on two main things: mechanical loading and nutritional support.
But the single most powerful lifestyle intervention? Strength training.
Why Strength Training Is One of the Best Tools for Bone Health
Strength training is the most potent, research-supported method of increasing or maintaining bone density. Here’s why:
Bones adapt to load – When muscles pull on bone – especially through resistance – bone tissue responds by becoming denser and stronger. This process is called mechanotransduction, and it’s essential for preventing osteoporosis.
Strength training improves muscle mass – More muscle = better support for joints and bones, fewer falls, better balance, and lower fracture risk.
It targets key fracture sites – Exercises that load the hips, spine, and legs provide the biggest protective benefit.
It keeps you functional – From rising out of a chair to climbing stairs, strong muscles maintain independence as we age.
It’s effective even later in life – Research shows that adults in their 60s, 70s, and 80s can still gain muscle and improve bone density safely with the right program.
The BioStrength Advantage: Safe, Controlled, Highly Effective Strength Training
Traditional resistance training is excellent, but not everyone feels confident using free weights or machines, especially if they’re older, new to exercise, worried about injury or dealing with osteopenia.
This is where the BioStrength system stands out and why SANAMethod has chosen it.
Why BioStrength is ideal for people with osteopenia or low bone mass:
1. Extremely safe – BioStrength uses adaptive resistance and guided movement patterns to maintain proper form and protect joints and the spine. This makes it accessible even for beginners or those with mobility challenges.
2. Evidence-based loading – The system automatically adjusts resistance to match your capability, ensuring you always train in the ‘bone-building zone’ – strong enough to stimulate bone growth, but not so heavy that it increases injury risk.
3. Consistent, personalised progression – Because the machines track your force output, range of motion, and performance over time, they can increase load gradually and safely – something essential for long-term bone adaptation.
4. Efficient workouts – BioStrength sessions deliver meaningful strength stimulus in a short time, making it ideal for people with busy schedules or low exercise confidence.
5. Excellent for posture and fall prevention – Improving spinal extensor strength, glute strength, and balance dramatically reduces fall and vertebral fracture risk. The system targets these areas exceptionally well.
6. Great for people who fear traditional weights – Many individuals with osteopenia feel anxious about lifting incorrectly or hurting themselves. BioStrength eliminates that barrier by providing a structured, supervised environment.
In short: BioStrength combines the effectiveness of resistance training with the safety and precision needed for people at risk of bone loss.
Other Key Elements of Bone-Healthy Exercise
Strength training is essential, but a complete program includes:
Weight-bearing activities
Brisk walking
Stair climbing
Dancing
Light jogging (if safe)
Balance and postural work
Tai chi
Pilates
Yoga
Single-leg balance exercises
Avoiding sedentary time – Move every 30–60 minutes to maintain a steady mechanical stimulus.
Nutrition for Stronger Bones – Calcium (1000–1300 mg/day) from dairy, fortified plant milks, tofu, leafy greens, sardines, and salmon with bones.
Vitamin D – Essential for calcium absorption. Get sensible sun exposure and supplement if levels are low.
Protein at every meal – Supports muscle, bone matrix, and fall prevention.
Lifestyle Habits That Protect Bone
Avoid smoking
Keep alcohol to ≤1–2 drinks on days you drink
Maintain a healthy weight
Get good sleep and manage stress
Fall Prevention: Your Secret Weapon
Fractures often happen because of falls, not simply weak bones. Protect yourself by:
Removing clutter and trip hazards
Improving lighting
Using non-slip mats
Checking your vision regularly
Reviewing medications that cause dizziness
Medication and HRT: When They’re Needed
Medication may be appropriate if fracture risk is high or bone density is very low.For women around menopause, HRT can also help preserve bone mass.
Screening and Next Steps
Talk to your clinician about a DEXA scan if you:
Are postmenopausal
Are over 50 with risk factors
Take long-term steroids
Have had a fragility fracture
Early detection + the right exercise + nutrition = powerful protection.
Final Thoughts
Osteopenia isn’t something to fear – it's a signal to take action. With the right approach, including safe, structured strength training like BioStrength, you can rebuild bone, improve balance, and stay strong and independent for years to come.
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