6 NATURAL REMEDIES TO PREVENT OSTEOPOROSIS
OSTEOPOROSIS
Worldwide about 8.9 million fractures every year are caused by Osteoporosis. According to studies, about 1 in every 3 women over 50 years of age suffer fractures due to osteoporosis. Like other parts of your body, your bones are – alive and constantly growing living tissue. Some bone cells get dissolved and some grow to replace them.
Osteoporosis is a condition of thinning of the bones where bone loss outpaces the growth of new bone for people suffering from this. This condition causes the bones to become brittle and subject to fracture. Fractures of the hip, vertebrae and other bones may lead to serious long-term consequences.
When you are in your 20s, your bone density is at its highest but your bones start to weaken as you enter your mid-30s. Advancing age is one of the many reasons due to which your bones begin to break down faster than they build and thus one of the reasons for osteoporosis. More women than men are affected by osteoporosis.
The risk of osteoporosis in women is equal to her combined risk of breast, ovarian, and uterine cancer! You are at the right place if you are on the lookout for some safe and natural ways to treat this condition. Although you cannot cure osteoporosis, you can surely reverse it with proper treatment and remedies. To know more keep reading.
WHAT IS OSTEOPOROSIS?
Osteoporosis is a chronic bone disease that causes your bones to weaken and become porous may break from a fall or, in serious cases, from sneezing or minor bumps. Osteoporosis increases the risk of fractures in the wrists, hip, and spinal vertebrae.
PREVENT OSTEOPOROSIS
Osteoporosis is a disease that leads to weakening and thinning of bones making them more likely to break. Our bones are constantly going through a process whereby old bone is absorbed and new bone is formed. With increasing age, this balance is disturbed, and while the bone continues to get absorbed but new bone is not formed at the same pace.
During osteoporosis, there is higher bone loss and less production of bones that result in decreasing bone density and the weakening of bones to an extent that the skeletal structure becomes fragile.
It is estimated that 1 in every 4 women and 1 in every 8 men over the age of 50 have osteoporosis. The loss of bone material in women starts in the late thirties and after menopause becomes marked. This disease remains unnoticed until a bone breaks. Europeans (Whites) and Asians are believed to be at a high risk of developing osteoporosis.
Osteoporosis may get confused with osteoarthritis, which is a degenerative disease of the joints. While osteoporosis is a bone-thinning disease with porous bones, involving a weakening of bones to such an extent that even a minor impact such as sneezing can cause a serious fracture.
TYPES OF OSTEOPOROSIS
Osteoporosis can be categorized into 4 types.
• Primary Osteoporosis:
Primary osteoporosis is caused due to advancing age. It is more common in women than in men. In this type of osteoporosis, there is an increase in the rate of bone loss but a decrease in the rate of bone formation.
• Secondary Osteoporosis:
Secondary osteoporosis is caused due to some underlying medical conditions like hyperparathyroidism, hyperthyroidism, or even leukemia. Even some medications like corticosteroids, in high doses, may cause secondary osteoporosis.
• Osteogenesis Imperfecta:
Osteogenesis imperfecta is usually present at birth and can cause your bones to lose density and break for no apparent reason.
• Idiopathic Juvenile Osteoporosis:
This form of osteoporosis is rare and occurs in children aged between 8 and 14 years. It causes excessive bone loss while decreasing bone formation and increases the risk of fractures. The precise cause of this type of osteoporosis is not known.
WHAT CAUSES OSTEOPOROSIS?
A variety of factors combines to create osteoporosis. They may be Avoidable (modifiable) or Non-avoidable (non-modifiable):
Non-avoidable factors include:
• Advancing Age: Advancing age is one of the many reasons due to which your bones begin to break down faster than they build and thus one of the reasons for osteoporosis.
• Low Estrogen After Menopause: A drop in estrogen level after menopause in older women.
• Low Testosterone In Men: Low level of testosterone in men hampers bone formation.
• Ethnicity: Ethnically Asians and Europeans (Whites) are at a higher risk of osteoporosis.
• Genetic Factors: A family history of osteoporosis.
• Fracture: A previous history of a fractured bone.
PREVENT OSTEOPOROSIS
Avoidable factors, which are dependent on your lifestyle and diet habits, include:
• Improper Nutrition: Eating disorders like anorexia or bulimia. Osteoporosis is also linked to obesity. Poor choice of food leads to poor nutrition and poor nutrition, in turn, contributes to osteoporosis. Cola drinkers are more prone to osteoporosis.
• Hormonal Imbalances: Hormones play a vital role in bone density and regulates calcium uptake by bones. Decreased growth hormone with age affects your bone. A higher level of the thyroid, parathyroid, and stress hormone is also associated with bone loss.
• Improper Calcium Absorption: Minerals like calcium and magnesium are vital for building new bones. Lack of proper absorption of these minerals hinders bone growth.
• Vitamin D: Lack of vitamin D hampers calcium absorption.
• Inactive Lifestyle: A sedentary lifestyle causes bones to weaken.
• Lack of sunshine: Sunshine is the natural source of vitamin D, so lack of sunshine means not enough vitamin D.
• Medications: Some medications like anti-seizure drugs, Cortisone, Prednisone, etc, are linked to bone loss.
• Certain Medical Conditions: Certain medical issues like digestive diseases, cystic fibrosis, and other conditions can cause bone loss.
• Drinking too much alcohol.
• Excessive tobacco smoking.
Before moving on, we will address one common confusion – the difference between osteopenia and osteoporosis.
OSTEOPOROSIS VS. OSTEOPENIA
Although both osteopenia and osteoporosis are related conditions, there are a few differences.
Osteoporosis
• In this condition, there is a severe bone loss in the affected person as compared to bone growth.
• Mostly no symptoms are manifested.
• It increases the risk of bone fractures.
• Women are at more risk than men are.
• Osteoporosis can cause loss of height and stooped posture when left untreated.
Osteopenia
• Osteopenia also results in bone loss, but it is less severe as compared to osteoporosis.
• It shows no symptoms.
• It also increases the risk of fractures but not as much as osteoporosis.
• Women are at a higher risk of developing osteopenia.
• Osteopenia increases the chances of developing osteoporosis.
Let’s now look at the signs and symptoms of osteoporosis.
SIGNS AND SYMPTOMS PREVENT OSTEOPOROSIS
Generally, there are no physical signs or symptoms to indicate the commencement of osteoporosis because the loss of bone density happens gradually. God forbid, you might discover it only if you are involved in a minor accident or happen to fall. Consequently, the affected person ends up breaking their bones, especially in their hips, wrists, and spine.
Normally the first suspicion comes when a bone breaks. Sometimes patients with a backache may on testing show indication of osteoporosis. Osteoporosis may cause curvature in the spin or even lead to changes in your posture. If there is a loss of height or stooping due to the curving of the spine, it may suggest osteoporosis.
DIAGNOSIS METHODS PREVENT OSTEOPOROSIS
Doctors at first ask the patient about the family history of the disease and then go on to look at the risk factors that they are exposed to.
Tests that are performed to diagnoses osteoporosis are:
v Dual-Energy X-ray Absorptiometry (DEXA): This technique uses an X-ray technology called Dual-Energy X-ray Absorptiometry (DEXA) and bone densitometry to measure bone mineral density (BMD) in the suspected individual.
v Quantitative ultrasound (QUS) or Heel Ultrasound: Quantitative ultrasound (QUS) often known as heel ultrasound uses ultrasound waves to measures bone density in the heel bone.
v Blood Test: Measuring calcium and phosphorus levels in blood gives an idea of overall bone health.
v Lateral vertebral assessment (LVA)
HOW TO TREAT OSTEOPOROSIS NATURALLY?
Osteoporosis treatments generally aim at preventing or slowing down the condition altogether. These treatments are targeted at maintaining a healthy bone mineral density. If you are looking for natural alternatives to treat osteoporosis, here is a list of some exceptional natural remedies just for you.
1. Get Bone-Building Nutrients:
A healthy and adequate diet plays a vital role in the strengthening of bones and the human skeletal system. Provide your body with specific nutrients growth of your bone. For osteoporosis, a diet rich in calcium, protein, magnesium, vitamin D, and vitamin K is vital. Eat fresh fruits and vegetables, and avoid processed foods, white flour, and refined sugars.
Calcium: Calcium strengthens bones, so include calcium-rich food in your diet. Foods that are good sources of calcium are non-fat milk, curd, almonds, dates, broccoli, cauliflower, tomato, green leafy vegetables and certain types of fish such as sunfish cod, trout, mackerel, pollack, herring, and whitebait.
Magnesium: Foods like spinach, okra, tomatoes, potatoes, and raisins are rich in magnesium and potassium.
Protein: Protein-rich foods like kidney beans, grains, lentils, nuts, and seeds help the body keep the muscles healthy. A healthy muscle gives supportive protection to the bones.
Vitamin D: Vitamin D increases calcium absorption in the gut and retention in the kidneys, thereby keeps bones strong. Eggs, seafood, and organ meats are high in vitamin D. Get sunshine. Vitamin D is produced by exposing skin to the sun. Sunburn is bad but the sunshine is good. The sun will save your bones.
Vitamin K: Vitamin K helps in the proper deposition of calcium in bone cells and bone metabolism. Eat lots of vitamin K-containing foods like seafood, leafy greens, eggs, and organ meats.
Vitamin C: Vitamin C boosts bone density and strengthening the bone. Vitamin C is available in citrus fruits like orange, lemon, leafy greens vegetables, spinach, tomatoes, etc.
Avoid these foods:
• Processed meats like hot dogs and ham
• Fried fast foods like burgers, pizza, etc.
• Processed and canned foods that contain a preservative
• Baked foods like cereals and bread
• Sugary foods
2. Exercise To Make Bone Stronger:
Although exercising does not increase bone density but exercise contributes to preventing osteoporosis. Practicing regular exercise helps to halt bone loss by building muscle, and extensive strength training can build bone significantly, as it builds muscle.
Our bones bear our whole body weight. Being obese gives an extra load to the bone. Exercise also helps to maintain body weight and keep fat in check.
Gradually increase your physical activity and make exercising your daily routine. Try weight-bearing exercises and physical activities like walking, running, and jumping help to maintain balance and posture. Practicing yoga increases flexibility and strengthen your bones and muscles.
Do not exercise those parts of the body, which have a history of fracture as this may cause unnecessary injuries.
3. Minimize Your Stress:
Stress takes a huge toll not only on your bones but also on your overall health. Our major stress hormone – Cortisol, is extremely detrimental to bone and other organs as well if it remains at high levels. Cortisol depletes calcium from your bones and making them more prone to osteoporosis. No one can avoid stress, but the key is to manage it to be good to yourself and your bones.
Body massage helps in relaxing from stress. Walking in this aspect is very important; it relieves stress and depression along with managing your bone health. Walking also keeps your body weight under control. Do not let your stress buildup seek professional help if you need it.
4. Sleep:
Sleep is a natural process to heal and rejuvenate your body. Sleep at least 8-9 hours a day. A sufficient quantity of quality sleep each day is necessary to build up your bone and combat osteoporosis naturally.
5. Massage:
For those suffering from osteoporosis, regular massage therapy is highly recommended. Massage sessions are aimed to improve osteoporosis symptoms, by relaxing your muscles and relieve pain. Make sure to get massage therapy done by a Registered Massage Therapist (RMT). According to a study, a traditional Thai massage increased bone formation in women who were suffering from post-menopause symptoms.
6. Healthy Lifestyle Changes:
Some lifestyle changes are recommended, for people with low bone mass to prevent the condition from progressing to osteoporosis and for people suffering from osteoporosis to help them stay as healthy as possible.
• Quit Smoking: Cigarette smoke generates free radicals that contribute to bone loss and osteoporosis. Researchers found that smokers have a 25% increase in fracture risk and are almost twice likely to experience hip fractures. Smoking also delays the healing process of a fractured bone.
• Limit Your Alcohol Intake: Heavy drinking is a health risk including the effects on your bones. Various studies found that heavy alcohol drinking, especially during adolescence and young adult years can strikingly increase the risk of osteoporosis and affect bone health later in life.
• Caffeine: Intake of coffee is found to impair the calcium balance and trigger bone loss in elderly women. Thus increases the risk of osteoporosis. Therefore, limit the intake of coffee.
• Avoid Carbonated Drinks (Soda): Carbonated soft drinks and sodas contain phosphoric acid that leeches calcium out of the bone and makes bone loss faster. Avoid carbonated drinks and soda to prevent osteoporosis.
• Be Active: Modern lifestyle has made people inactive. It is evident that the more active you are the lesser the chance of osteoporosis.
These home remedies may help to prevent osteoporosis or even halt its progression. Do not forget that the earlier you make changes to your diet and lifestyle if you are at risk of developing this condition.
If you are aware of any other remedies to deal with osteoporosis, please let us know in the comments section below.
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