There is a difference between the terms osteoporosis and osteopenia. Osteoporosis is classified as a bone disease, while osteopenia is not. People that have a diagnosis of osteopenia would be well advised to regard this as a warning sign. If not taken seriously, the next step may be a progression to osteoporosis. Unlike osteoporosis, there are no restrictions with respect to the exercise program and daily body movement patterns. If a person progresses to osteoporosis everything changes. People with osteoporosis are more likely to fracture compared to individuals that have osteopenia.
In order to stop the progression to osteoporosis, it is advisable for those that have a diagnosis of osteopenia to be involved in an exercise program and make dietary changes. The exercise program should include: impact exercises, strength training and flexibility exercises. The program must be performed on a regular basis and continued for the rest of the person’s life. Gains that are made by being involved in an exercise program will be lost in a relatively short period of time if the program is stopped. The goal of the exercise program should be to stop bone loss and increase bone density. Dietary changes should include; increasing the amount of dairy products (excluding milk) significantly increasing the consumption of green vegetables, decreasing the intake of animal protein especially red meat, sugar, salt and caffeine.
In my opinion, you want to prevent osteoporosis, not deal with it. A program that includes weight training, high-impact exercises and proper nutrition will help to prevent osteoporosis. What you eat daily seems to have an effect on bone density. Green vegetables appear to be more beneficial than dairy products. Foods such as green peas, broccoli, salad, spinach, and asparagus are high in calcium, contain other important nutrients, and should be consumed on a regular basis. Fortified orange and fortified apple juice are great sources of calcium. Oats and green tea add to overall bone health. Consumption of milk, sugar, soft drinks, table salt, and caffeine induces calcium removal from the body.