A dual-energy X-ray absorptiometry (DEXA) scan is an imaging test that measures bone mineral density. This test focuses on the hip and lower spine, which are common sites of fractures related to bone loss. Osteoporosis screenings are usually recommended for women age 65 and older, but screening is also recommended for younger postmenopausal women with certain risk factors. Men with risk factors like low body weight, a family history of hip fracture, or long-term steroid use also benefit from these screenings. Here’s more information on the benefits of getting a DEXA scan, and how your results help inform practical lifestyle changes:
Exercise More Regularly
During a DEXA scan, you lie on a padded table while a scanner arm passes over your body. The machine emits two X-ray beams at different energy levels; because bone and soft tissue absorb these beams differently, it can calculate bone density. The procedure typically takes 10 to 20 minutes and requires no needles or anesthesia. The radiation dose is very low. It’s generally less than the dose from a standard chest X-ray and similar to the natural background radiation a person receives in about one day.
Screening results are reported as a T-score, which compares your bone density to that of a healthy young adult. A T-score of -1.0 or higher is within the normal range, while a score between -1.0 and -2.5 indicates low bone mass, also called osteopenia. A score of -2.5 or lower falls within the range for osteoporosis. Follow-up scans can show whether bone density is stable or changing over time.
Bones respond to the stress they experience during physical activity. Weight-bearing exercises, such as walking, hiking, and climbing stairs, require your body to work against gravity. Resistance training with weights or bands places force on bones through muscle contraction. Both types of activity help maintain bone density and support muscle strength and balance. If your scan shows low bone mass, ask your provider which activities are appropriate for you.
Drink Alcohol Less
Heavy alcohol use is associated with lower bone density and a higher risk of fractures. This is because alcohol can interfere with calcium balance and with hormones that regulate bone health. It also affects coordination, which may increase the chance of falls or injury. Smoking presents similar concerns, and research links tobacco use to reduced bone mass. Smoking may reduce blood supply to bones and interfere with calcium absorption. If you smoke, your provider can discuss cessation resources.
Eat Enough Calcium and Vitamin D
Calcium is a primary mineral in bone tissue, and vitamin D helps your body absorb calcium from food. Most adults ages 19 to 50 need 1,000 milligrams (mg) of calcium per day. Women over 50 and men over 70 generally need 1,200 mg daily. Dairy milk, yogurt, and cheese are common sources, but some other options include:
- Canned Sardines
- Salmon With Bones
- Leafy Greens (Like Kale and Bok Choy)
- Plant-based Milks (Which are Calcium-fortified)
- Cereals (Which are Calcium-fortified)
Most adults need 600 international units (IU) of vitamin D daily, while adults over 70 generally need 800 IU. Fatty fish such as salmon, trout, and mackerel are among the best food sources. Your skin produces vitamin D from sunlight, but the amount varies by season, location, and skin tone. If diet and sun exposure are not enough, your provider may recommend a supplement.
Schedule a DEXA Scan Today
A DEXA scan provides objective data about your bone density, and these results can help guide decisions about exercise, alcohol use, and nutrition. To get personalized medical advice, talk with your primary care provider about whether screening is appropriate for your age and risk factors. Your provider can coordinate your care and connect you with a diagnostic imaging specialist for a screening visit.
