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Osteopenia and osteoporosis are common conditions that affect bone density and increase the risk of fractures. Nutrition and lifestyle make a huge difference to bone health. Eating well and enjoying regular exercise and strength training can reduce the risk of bone fracture, keeping you active and mobile as you age. Here we explore the science behind nutrition support for bone health and share expert advice on foods, nutrients, and key supplements.
To understand the difference between these two conditions we first need to look at how bones are made.
Bones may feel tough but they are organic, living tissues that are constantly being renewed and remodeled. The inside of a bone looks like a honeycomb structure. Around 65% of this structure is mineral salts like calcium, magnesium, boron, and phosphorus. The rest of it is collagen (a type of protein), and the extracellular matrix. The extracellular matrix or “ground substance” is a clear gel-like substance that acts like a shock absorber within the bone. Its gel-like nature complements the toughness of the mineral salts.
Osteopenia occurs when this honeycomb structure starts to break down. The internal bone structure loses density and strength and is less able to cope with any sudden impact. The only way to diagnose osteopenia or osteoporosis is with a bone scan that highlights the degree of bone density loss.
Osteoporosis is the next stage of osteopenia. The name translates as “porous bone” which gives us a clue about what’s happening. Old bone cells are broken down faster than new bone can be built, creating holes in the honeycomb structure that make bones weak and easy to break.
Osteopenia doesn’t always progress to osteoporosis though. When it is identified early enough you can take steps to improve your bone density and slow down any further bone loss. This is where the Eat Burn Sleep lifestyle comes in as it covers diet, movement, and lifestyle habits that can optimize bone health.
Osteopenia and osteoporosis are termed “silent” diseases because there may be no obvious signs of a problem until a bone fracture occurs.
With osteoporosis, the most common sites of fracture are the wrists, hips, and spine. Many older people with osteoporosis shrink a little and develop a stoop because of crumbling bones in the spine.
Menopausal hormone fluctuations have a significant impact on bone health. Because of this, the Bone Health and Osteoporosis Foundation states that 1 in 2 women over the age of 50 will break a bone because of osteoporosis.
Estrogen plays a key role in bone health by regulating the activity of bone-building and bone-breakdown cells (Immai et al, 2009). When estrogen levels drop, bone cells break down faster than new cells are built and this weakens the bone’s honeycomb structure.
Estrogen also supports collagen production. Collagen levels fall by up to 30% in the first 5 years after menopause and continue to fall at 2% a year after that (Thornton, 2013). This protein is a key part of the bone matrix and other connective tissues in the body like joints, gums, and skin.
Collagen loss also impacts muscle strength and density. Muscle mass starts to decline from the mid-thirties onwards and speeds up after menopause. Muscles work with ligaments, tendons, and fascia to hold bones in place and facilitate movement and exercise. Losing muscle mass can affect balance, mobility, and the ability to cope with a fall.
Check the Perimenopause & Menopause Expert Advice.
Treatment
Bone health is a key part of long-term wellbeing, especially as we age. If you’ve been diagnosed with osteopenia or osteoporosis, or are at risk, understanding how to support your body is essential. While these conditions differ in severity, both benefit from a proactive, consistent approach.
In the Expert Advice section below, you’ll find clear, practical guidance on nutrition, lifestyle habits, and targeted supplements that support bone strength, reduce inflammation, and improve mineral absorption. You’ll also learn how daily habits like movement and diet can help protect bone density over time.
Feeling Light and Healthy After 5 Months on the EBS Lifestyle!
I’ve been following the Eat Burn Sleep lifestyle for almost 5 months now, and it’s amazing.
I have lost weight, my joints feel great, my overall health has improved, and I feel light all the time.
Eczema and Joint Pain Gone in Just One Week!
I have had bad eczema for over a year and, before that, battled with it on and off. I also had inflammatory joint pain in my back for quite a while. When I went to my GP, he told me it was “normal”—but I’m 28 and I don’t believe that’s true.
I found your lifestyle and within just one week, both my eczema and joint pain were gone.
Now, even when my eczema flares, it disappears without the need for steroid cream. I feel so much healthier and have lost 4.3kgs in 4 weeks on the lifestyle.
Thank you!
Relief at Last!
Since I’ve been following the lifestyle, my stomach issues and body aches have significantly subsided.
Doctors were never able to explain the cause of my body aches, but eating the way Yalda explains has helped me tremendously.
I have osteoarthritis and the Eat Burn Sleep lifestyle has definitely helped to ease the swelling, pain and inflammation!
A New Body, A New Life!
Yalda, I can’t thank you enough for your incredible understanding and wealth of knowledge—you have massively transformed my overall health, especially my gut, my life, and my skin!
For years, I was in and out of appointments with gastro specialists and doctors who couldn’t get to the root of my issues—severe headaches, joint pain, back pain, skin changes, and an inability to lose weight, no matter what I tried. Each doctor treated the symptoms, but never found the cause.
It took a few weeks into the Eat Burn Sleep lifestyle before I noticed changes—but WOW, once they came, they were unbelievable!
My skin is clear, I’ve lost over 6 kilos, and I can’t remember the last time I had one of those horrific headaches or neck/back pain.
You are truly a fountain of knowledge and the reason behind this feeling of renewed youth in both my body and mind.
Every morning now starts with lemon water and some grounding—I never miss it, and my body is thanking me every single day.
I’m only 38, but for the longest time, I felt like I had the body of a 70- or 80-year-old. Now, I feel incredible.
Thank you so much, Yalda!
Feeling Light and Healthy After 5 Months on the EBS Lifestyle!
I’ve been following the Eat Burn Sleep lifestyle for almost 5 months now, and it’s amazing.
I have lost weight, my joints feel great, my overall health has improved, and I feel light all the time.
Eczema and Joint Pain Gone in Just One Week!
I have had bad eczema for over a year and, before that, battled with it on and off. I also had inflammatory joint pain in my back for quite a while. When I went to my GP, he told me it was “normal”—but I’m 28 and I don’t believe that’s true.
I found your lifestyle and within just one week, both my eczema and joint pain were gone.
Now, even when my eczema flares, it disappears without the need for steroid cream. I feel so much healthier and have lost 4.3kgs in 4 weeks on the lifestyle.
Thank you!
Relief at Last!
Since I’ve been following the lifestyle, my stomach issues and body aches have significantly subsided.
Doctors were never able to explain the cause of my body aches, but eating the way Yalda explains has helped me tremendously.
I have osteoarthritis and the Eat Burn Sleep lifestyle has definitely helped to ease the swelling, pain and inflammation!
A New Body, A New Life!
Yalda, I can’t thank you enough for your incredible understanding and wealth of knowledge—you have massively transformed my overall health, especially my gut, my life, and my skin!
For years, I was in and out of appointments with gastro specialists and doctors who couldn’t get to the root of my issues—severe headaches, joint pain, back pain, skin changes, and an inability to lose weight, no matter what I tried. Each doctor treated the symptoms, but never found the cause.
It took a few weeks into the Eat Burn Sleep lifestyle before I noticed changes—but WOW, once they came, they were unbelievable!
My skin is clear, I’ve lost over 6 kilos, and I can’t remember the last time I had one of those horrific headaches or neck/back pain.
You are truly a fountain of knowledge and the reason behind this feeling of renewed youth in both my body and mind.
Every morning now starts with lemon water and some grounding—I never miss it, and my body is thanking me every single day.
I’m only 38, but for the longest time, I felt like I had the body of a 70- or 80-year-old. Now, I feel incredible.
Thank you so much, Yalda!
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Yes. Chronic inflammation can lead to atherosclerosis (hardening of the arteries) and consequently increases the risk of strokes. Following an anti-inflammatory lifestyle can help soften the arteries and support cardiovascular health.
Do I need to cook while on the EBS Lifestyle?
Not necessarily. You can absolutely eat out by following the Eating Out Guide. This Lifestyle isn’t about perfection — it’s about damage limitation. And if you do want to cook at home, the recipes are simple, approachable, and designed for all skill levels.
Can you eat out while following the EBS Lifestyle?
Yes. There is an Eating Out section on the Eat Burn Sleep platform that will help you choose the best cuisines and the healthiest dishes on the menu when you are eating out.
Is the EBS Lifestyle suitable for me whilst pregnant?
Yes. Many women have used this lifestyle for fertility, during pregnancy, and afterward. Following this lifestyle during pregnancy has many benefits, and there is special personalized advice for Pregnancy & Postpartum. Check it with your doctor first, of course. Stick to your doctor’s supplements advice.
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