Understanding DEXA Scans, Bone Health, and How Nutrition & Exercise Play a Role

When it comes to long-term health, your bones are more than just structural support; they’re a reserve for essential minerals, a reflection of your hormone health, and a key player in overall mobility and wellness. One of the best tools to assess your bone health is a DEXA scan, and understanding your results can help you take control of your body now, rather than reacting to fractures or osteoporosis later.

What is a DEXA Scan?

A DEXA scan (dual-energy X-ray absorptiometry) is a non-invasive test that measures bone mineral density (BMD). But it’s not just about bones, it also evaluates lean tissue mass, including muscle and organs, compared to non-lean tissue (fat). Essentially, a DEXA scan provides a snapshot of body composition, showing how much of your body is strong tissue versus fat tissue.

For anyone focused on fitness, chiropractic care, or nutrition, this is incredibly valuable information. Knowing your lean mass can guide strength training, help prevent injuries, and inform your diet to support bone and muscle health.

Why Bone Health Matters

Bones are living tissues that are constantly being broken down and rebuilt.

• Osteoblasts are the cells that build new bone.

• Osteoclasts are the cells that break down old bone.

Bones also act as a mineral reservoir. Minerals like calcium, magnesium, and phosphorus are pulled from bone if dietary intake is insufficient. This has several implications:

• Pregnancy: The growing fetus requires significant minerals.

• Digestive issues: Low stomach acid, celiac disease, or leaky gut can reduce mineral absorption.

• Medications: Chronic use of antacids, statins, or hormonal contraceptives may deplete nutrients.

• Multiple pregnancies spaced closely: Not enough time to rebuild nutrient stores between pregnancies.

Proper nutrition, including calcium, magnesium, vitamin D, and protein, is essential to support these processes. Chiropractic care and weight-bearing exercise further help maintain bone strength and alignment.

Exercise: The Key Signal for Bone Strength

Muscle contractions place stress on bones, sending a signal to maintain strength. Without this mechanical load, bones don’t receive the message to stay dense, and both muscle and bone mass can decrease.

Think of your body like a retirement fund: the earlier you start “investing” in it, the better your long-term returns. For women, this is critical because menopause causes a rapid drop in estrogen, which speeds up bone loss. Resistance training and proper nutrition are essential for everyone, regardless of age or sex.

Hormones and Bone Health

Hormones are major players in bone health. Key contributors include:

• Thyroid and parathyroid hormones

• Vitamin D

• Estrogen (slows down bone breakdown)

Low estrogen—caused by chronic missed periods, low body fat, or overtraining—can signal the body to slow bone-protective pathways. Even men are affected by hormones like testosterone, which influences bone density.

Interpreting DEXA Scan Results

When you get a DEXA scan, two key scores help assess your bone health:

T-score

• Compares your bone density to a healthy young adult (age 25–35)

• Use for postmenopausal women and men over 50

• Normal: > -1.0 | Osteopenia: -1.0 to -2.5 | Osteoporosis: < -2.5

Z-score

• Compares your bone density to someone your age, sex, and body size

• Use for premenopausal women, men under 50, and children

• Z < -2.0: Below expected range for age

Memory Trick: T = Twenties (compare to young adults), Z = Zoom in on peers (compare to your own age/sex/size).

DEXA Scans for Men

Men can also benefit from DEXA scans, particularly if they have risk factors for bone loss:

• Age over 50

• Low testosterone or hormonal imbalances

• Chronic illnesses or corticosteroid use

DEXA scans can detect osteopenia or osteoporosis early, allowing for targeted interventions through nutrition, resistance training, and hormone optimization. Men may lose bone more slowly than women, but the consequences—fractures, loss of mobility, and chronic pain—are just as serious.

How Chiropractic Care Supports Bone Health

Chiropractic care is not just for pain relief—it can improve mobility, correct posture, and optimize mechanical loading on bones and muscles. Combined with resistance training, chiropractic adjustments can help ensure bones are stressed properly to maintain or improve density.

Nutrition Strategies for Strong Bones

• Calcium-rich foods: dairy, leafy greens, fortified alternatives

• Vitamin D: sunlight, fatty fish, supplements if needed

• Magnesium and phosphorus: nuts, seeds, whole grains

• Protein: supports muscle, which in turn supports bone

• Avoid chronic nutrient depletions from restrictive diets or medications

Takeaway

Invest in your bone health now; through DEXA scans, nutrition, resistance training, and chiropractic care. Your bones are your foundation, and building strength today means a healthier, more independent tomorrow.

Whether you’re planning a pregnancy, recovering postpartum, or looking ahead to retirement, knowing your bone density and body composition gives you a roadmap for long-term health.