You may have seen a lot of conflicting or confusing information about osteopenia online. At Olympia Orthopaedic Associates, we want to help you understand what osteopenia really means and how it affects your overall bone health.
Osteopenia is a common condition that often has no symptoms, so many people don’t realize they have it until it shows up on a scan. The good news is that there are clear and practical steps you can take to support your bone health.
What is osteopenia, and why does it matter?
Osteopenia is a term used to describe bone density that is lower than normal. It’s a measurement category, not a disease on its own. It is not the same as osteoporosis, which is a more advanced stage of bone loss where a fracture may be present. However, osteopenia can increase your risk of fractures over time, especially if it worsens.
Think of it as one piece of information that helps your doctor understand your overall bone health and fracture risk. It gives you a chance to act and strengthen your bones before more serious problems develop.
Who is at risk of low bone density?
Bone density naturally changes as we age, but some people are more likely to develop osteopenia than others. In fact, 60% of our bone makeup is genetic, so understanding your family history is helpful to learn your risk. But, osteopenia is not caused simply by one single factor, but by a combination of habits, health conditions, and life stages over time.
You may be at higher risk if you:
- Have a family history of rapid bone loss
- Are over age 50
- Have gone through menopause
- Smoke or drink alcohol frequently
- Are not physically active
- Do not get enough calcium or vitamin D
Certain medications and underlying health conditions can also affect how your body builds and maintains bone. Over time, these factors can add up, which is why early awareness matters. Some of these factors play a larger role than others, and your provider can help you understand your individual risk.
How do doctors check bone density?
Doctors use a test called a DXA scan to measure bone density. It is quick, painless, and similar to an X-ray. This scan helps show how strong your bones are and whether they fall into a normal range, osteopenia, or osteoporosis, but the results are only one part of a bigger picture.
Screening is commonly recommended for both women and men, starting at the age of 50. If you have a primary relative with osteoporosis or a potential fracture, then it’s recommended to continue scans every two years. Younger patients may also need testing depending on their risk factors.
What happens after an osteopenia diagnosis?
After a diagnosis, the focus shifts from “what is this?” to “what should I do next?”
Your doctor will look at your overall fracture risk, not just your scan results or bone density number. This includes your age, lifestyle, medical history, and any past injuries.
From there, your care plan is tailored to you. For many people, that means focusing on lifestyle changes. For others, especially those with higher risk, additional treatment may be part of the conversation.
How can you support bone health and reduce fracture risk?
For most people, improving bone density starts with small, consistent changes in daily habits. These changes do not just support your bones. They also improve strength, balance, and overall health, which all play a role in preventing fractures.
Rather than thinking about a single fix, it helps to think about building a routine that supports your body over time. The goal is to create habits you can maintain long term, not short bursts of effort.
Keyways to support bone health include:
- Balanced nutrition with adequate calcium, vitamin D, and protein
- Regular weight-bearing and strength exercises
- Balance training to reduce fall risk
- Avoiding smoking and limiting alcohol
What types of exercise help strengthen bones?
Not all movement affects your bones in the same way. Activities that gently stress your bones help signal your body to maintain or build bone strength.
Weight-bearing exercise
These are activities where you are standing and supporting your body weight. Walking is one of the simplest and most effective examples.
Strength training
Using weights, resistance bands, or your own body weight helps build muscle. Stronger muscles support and protect your bones.
Balance and stability work
Improving balance lowers your risk of falling. Even simple exercises, like standing on one foot or practicing controlled movements, can make a difference.
These activities help support bone strength, build muscle, and improve balance. A well-rounded routine that includes all three types of movement can help you stay active and reduce your risk of falling that results in a fracture.
How does nutrition support bone health?
What you eat plays a major role in how your bones stay strong over time. Your body needs the right building blocks to maintain bone density, and without them, even healthy bones can weaken.
Focus on:
- Calcium-rich foods like green vegetables, dairy or plant-based dairy alternatives, salmon, sardines, tofu, and tempeh
- Vitamin D to help your body absorb calcium and keep your bones from becoming “soft”
- Protein to support bone and muscle strength
It is usually best to get these nutrients through your diet. If needed, your provider may recommend supplements based on your individual needs.
When is medication considered?
Osteopenia is not treated with medication. It’s a condition that is monitored to assess additional risk. In many cases, lifestyle changes are enough to manage bone health and reduce that risk.
What are the goals of treatment and follow-up?
Treatment for osteopenia is focused on protecting your long-term health and independence. The goal is not just to improve a number on a scan, but to reduce your risk of fractures and keep you moving safely through everyday life.
This often includes a mix of healthy habits, regular check-ins, and repeat imaging when needed. Your care plan may evolve over time based on how your body responds.
Even small improvements can have a meaningful impact. And in many cases, slowing bone loss is already a success.
What should you do next if you’ve been told you have osteopenia?
If you’ve been diagnosed with osteopenia, it can feel uncertain at first. But this is also an opportunity to take control of your bone health early, before more serious problems develop.
When you meet with your doctor, it may help to ask:
- Do I need follow-up testing?
- What lifestyle changes will make the biggest difference for me?
- Should I consider additional treatment or see a specialist?
You don’t need to do everything at once. Start with a few manageable changes and build from there. Over time, those small steps can add up to real protection for your bones.
Sources
- Centers for Disease Control and Prevention, National Center for Health Statistics. (2021, May). Osteoporosis or low bone mass in older adults: United States, 2017–2018 (NCHS Data Brief No. 405). U.S. Department of Health & Human Services. https://www.cdc.gov/nchs/products/databriefs/db405.htm
- International Osteoporosis Foundation. (2019). Epidemiology of osteoporosis and fragility fractures. https://www.osteoporosis.foundation/health-professionals/about-osteoporosis/epidemiology
- International Osteoporosis Foundation. (2025, September 8). New research highlights critical role of movement in lifelong bone health. https://www.osteoporosis.foundation/news/new-research-highlights-critical-role-movement-lifelong-bone-health-20250908-1540
- Mayo Clinic. (2022, September 20). Bone density test. https://www.mayoclinic.org/tests-procedures/bone-density-test/about/pac-20385273
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2025, June 4). Bone mineral density tests: What the numbers mean. National Institutes of Health. https://www.niams.nih.gov/health-topics/bone-mineral-density-tests-what-numbers-mean
- Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. (2021). Nutrition, physical activity, and dietary supplementation to prevent bone mineral density loss: A food pyramid. Nutrients, 14(1), 74. https://pmc.ncbi.nlm.nih.gov/articles/PMC8746518/
- Tella, S. H., & Gallagher, J. C. (2025, November 30). Osteopenia. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK499878/
This information has been medically reviewed by Hillary Hatcher, ACNP-BC, an acute care nurse practitioner at Olympia Orthopaedic Associates who specializes in osteoporosis care, bone health, interventional pain management, and acute, chronic, and surgery-related pain management.
IMPORTANT: This content is for general information and education only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any condition. Do not use this information to make decisions about your health without speaking with a qualified healthcare professional who can provide advice tailored to your situation. If you have symptoms, an injury, or a medical concern, contact your healthcare provider. If you may be experiencing a medical emergency, call your local emergency number immediately.