Bone Density: Insights on Heel Ultrasound Results and Nutrition

Heel bone density check: -1.3

Hello Doctor: Recently, during a health check-up, my heel bone density was measured at -1.3.
I came across various responses stating that bones are at their strongest around the age of 35, which startled me a bit.
I would like to ask: 1.
I usually drink 1 to 2 cups (600cc each) of black or green tea daily, as I tend to avoid milk due to bloating.
Is it advisable to limit my tea intake to one cup (600cc) per day? Additionally, if I supplement with 400cc of milk or yogurt daily, will that help replenish my calcium levels? 2.
Given my low bone density, can exercise help strengthen my bone density? However, I am concerned that excessive exercise might lead to fractures or similar issues.
What type of exercise would you recommend? 3.
Is the heel bone density test accurate? Should I consider going to a hospital for further testing? I apologize for having so many questions, but I never thought I would have low bone density, and I am quite anxious about it.
Thank you for your assistance!

A Bin, 30~39 year old female. Ask Date: 2020/07/08

Dr. Cai Shanglin reply Orthopedics

It is unclear whether your -1.3 refers to a Z-score or a T-score.
Regarding calcium, if dietary supplementation is challenging, you can directly take calcium supplements.
In terms of exercise, focus primarily on weight-bearing activities.
Ultrasound diagnostics are mainly used for screening purposes.
For now, prioritize calcium and vitamin D supplementation along with exercise.
After some time, you may consider undergoing a standard examination (DXA) at a hospital.

Reply Date: 2020/07/08

More Info

Understanding bone density is crucial, especially when faced with concerns about osteoporosis and overall bone health. Your recent heel ultrasound result of -1.3 indicates that you are in the osteopenic range, which is a precursor to osteoporosis. Let's address your questions and provide some insights into bone health.

1. Tea Consumption and Calcium Intake: Drinking 1-2 cups of tea daily is generally fine, but it's important to consider the type of tea. Both green and black teas contain compounds called tannins, which can inhibit calcium absorption. While moderate consumption is unlikely to cause significant issues, it may be beneficial to limit your intake to one cup (600cc) per day, especially if you are concerned about calcium absorption. Regarding dairy, if you experience bloating from milk, consider alternatives like lactose-free milk or yogurt, which can provide calcium without the discomfort. Consuming 400cc of milk or yogurt daily can help meet your calcium needs, but ensure that you are also getting vitamin D, as it aids in calcium absorption. Aim for a total daily calcium intake of around 1000mg, which can be achieved through a combination of dairy, leafy greens, nuts, and fortified foods.

2. Exercise and Bone Density: Engaging in regular weight-bearing and resistance exercises is beneficial for increasing bone density. Activities such as walking, jogging, dancing, and strength training can stimulate bone formation and improve overall bone health. However, it is essential to start slowly and gradually increase the intensity to avoid injury. If you are concerned about the risk of fractures, consider low-impact exercises like swimming or cycling, which are easier on the joints. Consulting with a physical therapist or a fitness professional who specializes in bone health can help you design a safe and effective exercise program tailored to your needs.

3. Accuracy of Heel Ultrasound: Heel ultrasound is a non-invasive method for assessing bone density, but it is less accurate than dual-energy X-ray absorptiometry (DEXA), which is the gold standard for bone density testing. While heel ultrasound can provide a general idea of bone health, it is advisable to follow up with a DEXA scan, especially given your concerns about low bone density. A DEXA scan will give you a more precise measurement of your bone mineral density (BMD) at critical sites like the spine and hip, which are more indicative of fracture risk.

In summary, addressing your bone health involves a multifaceted approach that includes dietary adjustments, regular exercise, and appropriate medical evaluations. It's understandable to feel anxious about your bone density results, but with the right strategies, you can take proactive steps to improve your bone health. If you have further concerns or experience symptoms like persistent pain or fractures, consult your healthcare provider for personalized advice and potential treatment options. Remember, maintaining bone health is a lifelong commitment, and early intervention can make a significant difference in your overall well-being.

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