- 1 Osteoporosis: Overview
- 2 Top 7 Natural Ways to Treat Osteoporosis
- 2.1 (1) Intake of Foods Rich in Calcium, Magnesium and Vitamin K
- 2.2 (2) Intake of Fermented Foods
- 2.3 (3) Do Weight-Bearing Exercises
- 2.4 (4) Consume Plenty of Vegetables and Fruits
- 2.5 (5) Get Adequate Sleep
- 2.6 (6) Limit Caffeine Intake and Avoid Alcohol
- 2.7 (7) Eat a ‘Low Glycemic index’ Diet
Osteoporosis is a condition in which the bones become weak, porous and fragile; and there is an increased susceptibility to broken bones and fractures. In other words, Osteoporosis is a disorder of the skeleton which weakens the bone. There are some extremely effective and time-tested remedies which can treat Osteoporosis naturally.
In Osteoporosis, small holes or weakened areas are formed in the bone which can cause chronic pain, difficulty in performing routine day-to-day tasks, fractures or bones breaking. The increased risk of broken bones in people affected by Osteoporosis is due to weakened bones, which leads to loss of bone mass (bone density). The decrease in the density of bone results in a decrease in bone strength, and, thus, an increased fragility of bones.
The weakening of bones in Osteoporosis is to such an extent that bone fractures can occur with minor stress or a relatively minor injury. These bone fractures can either be in the form of collapsing (such as in a compression fracture of the vertebrae of the spine) or cracking (such as in a hip fracture). Although Osteoporosis-related fractures can occur in any skeletal bone, the most common areas of these fractures are the spine, ribs, wrists, and hips.
Osteoporosis is one of the most common reasons for bone fractures among elderly people because bone mass starts decreasing after 35 years of age. This condition generally affects older women over the age of 50 years, particularly because bone loss occurs more rapidly in women after menopause due to lower estrogen levels.
Osteoporosis can be defined as a condition in which there is a bone density of 2.5 standard deviations below that of a young adult. The condition can occur if the bone loss in an individual is ‘lower than normal’ or if it is ‘greater than normal.’ This condition may develop unnoticed over several years, since the affected individuals do not suffer from any discomfort or symptoms till they have a broken/fractured bone.
Top 7 Natural Ways to Treat Osteoporosis
Osteoporosis can be effectively managed with the help of some beneficial natural remedies. These remedies can treat Osteoporosis naturally by strengthening the bones of affected individuals and promoting their overall health and well-being.
The top 7 remedies to treat Osteoporosis naturally are:
(1) Intake of Foods Rich in Calcium, Magnesium and Vitamin K
The increased intake of calcium, magnesium and Vitamin K is a very effective natural remedy for managing Osteoporosis. To avoid the deficiency of calcium, magnesium and Vitamin K, some dietary changes should be made by the patients of Osteoporosis.
The foods which are considered to be good sources of calcium are fortified soymilk, calcium-fortified soy milk, tofu, sesame seeds, black-eyed peas, poppy seeds, blackstrap molasses, figs and almonds. Meanwhile, some of the magnesium-rich foods are spinach, broccoli, lentils, sunflower seeds and pumpkin seeds; and green leafy vegetables are an excellent source of Vitamin K.
(2) Intake of Fermented Foods
To manage Osteoporosis in a natural way, it is essential to consume fermented foods and raw cultured dairy products. These foods can have a significant effect in making the bones strong and they also notably support a healthy populace of gut microbes.
Raw cultured dairy and fermented foods which can be beneficial in building strong bones are yogurt, kefir, amasai, raw cheese, sauerkraut, and kimchi. These foods contain bacteria and other live microorganisms (probiotics) or ‘good’ microbes which can colonize the intestinal tract. Research has revealed that probiotic supplements and fermented milk products have the capability to increase bone mineral density.
(3) Do Weight-Bearing Exercises
To treat Osteoporosis naturally, bone formation can be stimulated by doing weight-bearing and muscle-strengthening exercises, which also slow down bone-loss associated with age. These exercises commonly include walking, jogging, climbing stairs, skipping, push-ups, chin-ups, sit-ups, using the treadmill, weight-lifting, etc.
In addition to these exercises, a daily yoga routine is also considered an excellent exercise for notably increasing bone mineral density in the spine, thigh bones, and even the hips.
(4) Consume Plenty of Vegetables and Fruits
The diet of people suffering from Osteoporosis should ideally contain a lot of vegetables and fruits; with moderate intake of animal protein and grains. Such a diet is very beneficial in Osteoporosis because it can minimize the acid-ash residue of the diet.
Moreover, a diet rich in vegetables and fruits is also abundant in several bone-friendly nutrients, Vitamin C, potassium, magnesium, and beta carotene. It also provides antioxidants and anti-inflammatory agents which effectively counter and control Osteoporosis-related cellular conditions like inflammation and oxidative stress.
(5) Get Adequate Sleep
A minimum of six hours of sleep is required for good health, and for reducing the risk of diseases like Osteoporosis. Men and women who are more than 50 years of age should ideally sleep of 7-8 hours, so that they get adequate rest and wake up felling refreshed.
To determine whether the amount of sleep of an adult is adequate enough to manage conditions like Osteoporosis, it is believed that adults who can remain alert through 20 minutes of C-SPAN are apparently getting enough sleep.
(6) Limit Caffeine Intake and Avoid Alcohol
For managing Osteoporosis, it is also essential to reduce the intake of caffeine, along with avoiding alcohol or drinking in moderation. People who consume excessive caffeine and drink heavily are generally prone to bone fractures.
Intake of caffeine in excessive amounts can lead to bone loss, and excessive drinking can result in inflammation which can cause more calcium to seep from the bones. Besides limiting the intake caffeine and alcohol, it is also advisable for Osteoporosis patients to reduce the consumption of sweetened beverages, sugar, and red meat.
(7) Eat a ‘Low Glycemic index’ Diet
Osteoporosis patients should consume a ‘low glycemic index’ diet, so that the food they eat should not contribute to excess bone loss. A ‘low glycemic index’ diet can treat Osteoporosis naturally as it comprises foods which turn into sugar quickly after consumption; thereby controlling large fluctuations in insulin levels.
Low glycemic index foods include lean proteins, vegetables, beans, and good fats like nuts, avocados, fish, fish oils, olives, and olive oil. Moreover, consuming high-fiber foods is also helpful in lowering cholesterol as well as sugar and insulin levels.
Conclusion: The above natural remedies can treat Osteoporosis naturally. Together with these remedies, it is also important that Osteoporosis patients should try to reduce their stress levels, stay away from steroids, and avoid long-term use of certain medications which can potentially lead to bone loss.