What is Osteoporosis?
As people age, the process by which old bones are replaced with new bones, slows done. That’s when you start losing bone density or lose too much bone, resulting in weak and brittle bone. This low bone mass is called osteoporosis.
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Bone being a living tissue is constantly absorbed and replaced. When one ages, the density typically decreases. But in some cases, it decreases to an extent that there is too little bone mass, making the bones really weak. According to the National Institute of Health, 40 million people or more suffer from osteoporosis.
Osteoporosis affects more women than men, because of the reduction of estrogen levels in the body after menopause. Also, it affects Caucasian people more than others.
Causes or risk factors of Osteoporosis
The most common factors that can cause osteoporosis are,
- Family history
- Physical inactivity
- Low body weight
- Poor nutrition
- Smoking
- Certain medications
- Small boned-frame
- Overactive thyroid
- Overactive adrenal glands
The following nutritional deficiencies can also cause osteoporosis:
- Calcium
- Vitamin D
- Vitamin K
- Magnesium
- Zinc
- Copper
- Boron
- Manganese
Osteoporosis is called “silent disease” (by the National Osteoporosis Foundation), because it has no symptoms in the early stages.
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Osteoporosis increases the risk of bone fractures, since bones become so brittle that even when you have a slight fall, you are likely to get a fracture. Main areas where you can get a fracture are the hips, the wrists and the spine. In the later stages, some symptoms are identifiable, such as,
- Back pain
- Stooped posture
- Loss of height over time
- Limited mobility
If you are running the risk of developing osteoporosis, or you have already been diagnosed with it, you need to follow a proper diet and adopt a healthier lifestyle. You should stay away from the healthy stuff on your plate and exercise regularly.
Here are a few home remedies for osteoporosis that you can try.
Home remedies for osteoporosis
1. Prunes
Dried plum or prunes on a regular basis allows you to prevent fractures and osteoporosis. This is back by research conducted by Florida State University in 2011. The study was published in the British Journal of Nutrition.
Prunes have a high concentration of polyphenols, which makes them amazing for our bones. Also, it has antioxidant properties which helps reduce bone loss.
Prunes also contain boron and copper. Both of these minerals are necessary for bone formation.
You should take two to three prunes, every day. Age is not a criterion. You can gradually increase your intake to 6 to 10 prunes, a day.
2. Apples
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Apples keep osteoporosis away. Apples contain a unique combination of two antioxidants, namely polyphenols and flavonoids. Both of these make apples a powerhouse of a fruit.
A bunch of French researchers recently concluded that apples contain phloridzin, a flavonoid that protects women from getting osteoporosis after menopause. Also it fights inflammation, while increasing bone density.
Apples are also a good source of boron. Boron helps our body to hold on to its calcium. This, in turn, helps develop and maintain bone structure and density.
You should eat apples with their skin to enjoy the benefits. Try to go for organic apples, grown without help of pesticides.
3. Coconut Oil
According to a study published recently, increasing the intake of virgin coconut oil can even reverse the effects of estrogen deficiency, thus improve bone density.
Coconut oil contains antioxidant compounds, which make it a great remedy for osteoporosis, as it improves bone structure while stopping bone loss during hormonal changes.
Coconut oil improves the absorption of calcium and magnesium, both of which are necessary to maintain strong bones.
Remedies
- Taking three tablespoons of extra virgin coconut oil prevents osteoporosis. You can even take 5 teaspoons of it to reverse the condition.
- Apply the oil externally for stronger bones. Massage gently, every day, for about 10to 15 minutes. Follow it with a hot bath.
- You can also use extra virgin coconut oil in your cooking.
4. Almond Milk
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Almond milk is a great source of calcium, which makes it a good remedy for osteoporosis. Also, almond milk contains flavonoids which lower the number of free radicals in the body, thus fighting osteoporosis.
Almond milk also contains other essential nutrients, such as, magnesium, magnesium, manganese and potassium.
Remedies
- Place a cup of almonds in water, for the night.
- Next morning, de-skin the almonds, and place them in a blender.
- Now add two cups of water and mix well in the blender.
- To the soft puree, add a pinch of cinnamon powder, and a teaspoon of honey.
- Blend again.
- Now strain the solution using a cheesecloth and a strainer.
- You should drink this almond milk once, on a daily basis.
5. Sesame Seeds
People who practice Ayurveda have suggested that sesame seeds can help prevent osteoporosis. These seeds are rich in calcium. Calcium as we know is one of the most nutrients for bone health.
Sesame also contains magnesium, copper, zinc, phosphorus and vitamin K & D, all of which are NECESSARY to fight osteoporosis.
Remedies
- Every morning, chew a handful of roasted sesame seeds.
- You can also add a teaspoon of sesame seeds (roasted and ground) to a cup of warm water. You should drink this two times a day to improve your bone’s health.
- You can sprinkle some of this roasted and ground sesame powder to your meals.
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6. Fish Oil
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Fish oil supplements is good for those diagnosed with osteoporosis as it helps in increase mineral density because of the omega 3 fatty acids in it.
Also, fish oil is a good source of vitamin D.
Remedies
- One of the easiest ways is to take 1K mg of fish oil supplements once every day.
- Eat salmons, or any col-water fish as it lends you the essential amount of fatty acids.
A word of caution: If you are taking blood-thinning medication you should not take fish oil supplements.
7. Pineapple
Pineapple is good for osteoporosis because it contains manganese. The mineral’s deficiency is associated with bone malformation and bone loss. Thus, by increasing manganese content in your diet, you can improve your condition.
Remedies
- Every day before a meal, eat a cup of fresh pineapple chunks. This will provide 75 per cent of the necessary every day dose of manganese.
- On the other hand, you can drink pineapple juice, one glass every day to prevent osteoporosis.
8. Coriander seeds
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Another brilliant remedy for osteoporosis is coriander. It is rich in minerals that improve bone health. It is rich in calcium, potassium and manganese. It is also a good source of iron. All these minerals are essential for bone health and strength. Also, they help reduce the bone loss from the spinal cord of women as they age.
Remedies
- In a cup of hot water, mix two teaspoons of coriander seeds.
- Cover the cup and let the seeds steep for about five to ten minutes.
- Now, strain the water, add honey to it and drink it two times a day.
- You can also include coriander leaves in your daily meals.
9. Enjoy the Sun
If you want strong and healthy bones, then you NEED vitamin D! Also, vitamin D play a central role when it comes to facilitating the absorption of calcium, which is again essential to fight osteoporosis.
Sunlight being the best source of vitamin D, is your remedy. Expose yourself to the rays of the early morning sun. Make sure you rub in adequate amount of sunscreen before sunbathing! You can also take vitamin D supplements. Do consult a doctor before doing the same.
10. Exercise Regularly
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When it comes to fighting osteoporosis, exercising regularly becomes vital. According to studies. Physical exercise is a great remedy to reduce bone loss and increase bone density. It, therefore, helps improve bone health.
Remedies
- Try doing weight-bearing workouts like walking, low-impact aerobic exercises or playing games like tennis.
- Use stretch bands while performing resistance exercises.
- Try flexibility and balance exercise.
- These exercises should be performed for half an hour a day, three days a week. If you have never exercised before, we suggest you work out with a professional and certified trainer.
Additional Tips
- You should eat calcium-rich foods.
- Increase the intake of magnesium, vitamins k and D, manganese and essential fatty acids.
- You need to restrict your alcohol intake.
- Smoking can reduce your bone density. It can also speed up your bone loss.
- Prevent falls at all cost as it can worsen your condition and also cause fractures.
- You need to regulate your medications like corticosteroids, thyroid hormone medications, diuretics. These contribute to bone loss.
- Stop stressing as this increases the level of cortisol in the body. The hormone results in leaching out of bones.
- Avoid aerated drinks and caffeinated beverages; these can increase the calcium loss from the body.
- Take calcium supplements along with Vitamin D supplements.
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That is a wrap on home remedies for osteoporosis. Did you find this guide helpful? Let us know in the comment section.
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