Our bones reach their peak strength in our 30s. After that, bone density begins to decline gradually, often without any warning.
The challenge is that most women don’t realize it’s happening. Conditions like osteopenia and osteoporosis can silently weaken your bones and may not be detected until a fracture occurs. A serious break, such as a hip fracture, can take months to heal, and depending on your age, full recovery may not be possible.
The experts at Northwest Bone Health in Post Falls want you to keep your bones strong at every stage of your life. Keep reading to learn how to protect your bones before and after menopause, understand the latest screening guidelines, and find convenient DEXA scan testing near you.
When should I get a bone density test?
New guidelines from the U.S. Preventive Services Task Force, updated in January, clarified who should get a bone density test. Screening is recommended for all women 65 and older. The guidelines also recommend a DEXA scan — a type of low-dose x-ray that measures bone mineral density — as the preferred screening method.
Post-menopausal women under age 65 with one or more risk factors for osteoporosis or osteopenia should also receive a bone density scan. Risk factors include:
- A family history of osteopenia or osteoporosis
- A personal history of a prior bone fracture or recent fractures
- Low body weight (120 – 127 pounds or under)
- Living with rheumatoid arthritis
- Taking certain medications, including some steroids and chemotherapy drugs
- Navigating menopause without hormone replacement therapy (HRT), which research shows can promote stronger bones
Your doctor can let you know more about your risk factors and your risk of developing osteoporosis or osteopenia.
What do my DEXA scan results mean?
You’ll receive two types of results after your DEXA scan. The first is a T-score, which measures the density (or thickness) of your bones. Here’s how to read the results:
- A T-score of -1.0 or higher = Healthy bones
- A T-score between -1.0 and -2.5 = Osteopenia
- A T-score of -2.5 or lower = Osteoporosis
Yet T-score alone doesn’t always give you the full picture. That’s because poor bone quality can cause bones to weaken even if your bone mineral density is high. To gain the most accurate assessment possible, doctors will also calculate a trabecular bone score (TBS) after your test. Your TBS assesses the architecture of your bones. In general, the higher the TBS score, the healthier your bones are.
Pre-menopause plan for stronger bones
Pre-menopausal women should understand their risk factors for osteoporosis, including their family history, and talk with their doctor about creating a plan to preserve bone health. Your provider may recommend taking certain dietary supplements, such as calcium.
All pre-menopausal women, regardless of their risk factors, can also protect bone strength with ongoing, consistent exercise. Aim for 30 minutes of moderate activity a day. Running, walking briskly, hiking with inclines, and dancing can help build bone mass. So too can free weights and resistance bands. Exercises such as stretching and yoga, meanwhile, can help you maintain your balance.
Post-menopause plan for stronger bones
As a woman’s estrogen levels decline post-menopause, their risk of osteoporosis goes up. Some women can lose up to 20% of their bone density during the first 5 to 7 years after menopause, which is why osteoporosis screening is so important. Ask your healthcare provider about getting a bone density test. Also, talk with your doctor about the types of exercises you can do safely to help increase bone density.
Your doctor should also advise you on supplements and medications that can help you slow the bone-thinning process and even strengthen your bones. For some women, a higher dose of calcium supplements may be sufficient. For others, bisphosphonate medications like Fosamax and Boniva or injectables such as Prolia, Forteo, Tymlos, and Evenity may be the best option.
Bone health tips for any age
No matter your age, you can take a few steps right now to improve the density and quality of your bones.
Choose the right foods. Adding foods that are rich in vitamin D, vitamin K, calcium, and magnesium can boost your bone health. Almonds, broccoli, cashews, egg yolks, leafy greens, and salmon are all smart choices.
Soak up the sun. Sunlight is a natural source of vitamin D which, combined with calcium and other nutrients, improves bone health.
Limit or eliminate things that accelerate bone loss. Quit smoking, which can break down your bones and reduce estrogen levels faster. Cut back on alcohol, which can interfere with the body’s absorption of calcium.
How can I tell if my bones are getting weaker?
Osteoporosis and osteopenia seldom have warning signs, but there are a few indicators that your bone health may be in jeopardy. Having a stooped posture is one. Arthritis and recurrent bone pain are others. And if you find that you’re getting shorter as you age, it could be a sign that your spine is compressing due to weaker bones.
What type of doctor can help improve my bone health?
Endocrinologists understand the way hormones affect your body, which is why they’re the ideal specialists to treat bone health. At Northwest Bone Health in Post Falls, endocrinologist Tanya Blaty, DO, specializes in treating osteoporosis and osteopenia.
Dr. Blaty and her team offer the most advanced DEXA scanner in the Inland Northwest, helping local women understand their risk for bone-thinning conditions. Northwest Bone Health also offers leading-edge treatments, including oral and IV medications. Our providers can even perform a vertebral fracture assessment (VFA) to help identify the risk for bone fractures.
Keeping bones healthy is a lifelong pursuit. If you’re ready to start, call 208-262-2439 and schedule an appointment today.