Natural Options to Cure or Prevent Osteoporosis

Osteoporosis is a condition that weakens bones; it develops slowly over several years. However, this weakness or diseases is mainly found in women who are being 50 years of age or more. There are numerous common symptoms of osteoporosis including, chronic pain, bone fracture, the stooped posture of the body and so on. The osteoporosis is developed through a reduction in skeletal mass caused by an imbalance between bone re-absorption and bone formation (Sozen, Ozisik & Calik Basaran, 2017). Despite the fact that in several conditions of osteoporosis, proper medical treatment is necessary to obtain relief, however, here I want to discuss important lifestyle changes and diet selection to cure or prevent osteoporosis which are as follows.

Importance of Calcium and Vitamin D for your Bone Health

Calcium is one of the necessary minerals that your body requires on the daily basis for numerous functions of the body, and it plays a main role in strengthening the bones. Furthermore, calcium assists in the functioning of your heart, nerves and several other functions of the body. Unfortunately, in today’ busy lifestyle neither we are aware regarding the daily consumption of calcium nor we add calcium-rich foods in our diet. Thus, because of the low supply of calcium to your body and bones, several areas of the body are affected, thereby, in order to strengthen your bones you need to have calcium-rich diet daily. Along with calcium, vitamin D and other important sources are also important to cure or prevent osteoporosis (Kling, Clarke & Sandhu, 2014).

Important Diet Additions for the Osteoporosis Treatment

• Dairy Food
• Fish
• Ashwagandha
• Green Leafy Vegetables

Dairy Food

Dairy food is utmost necessary to fulfill the dietary requirements of calcium such as milk, butter, yogurt, cheese and so on. These dairy foods provide not only calcium to your body but it also serves vitamin D, protein and other nutritious sources. Thereby, by adding the appropriate quantity of dairy food in your diet you can improve your bone health. As a result, to cure or prevent osteoporosis naturally, you need to have proper dairy food in your diet because it will assist in overcoming the weakness of your bones (Sahni, Mangano, McLean, Hannan & Kiel, 2015).

Fish

Fish is one of the best dietary sources of calcium coupled with vitamin D, and the combination of calcium and vitamin both are essential for bone health. Therefore, in order to cure or prevent osteoporosis, you need to have fish at least once in a weak. Along with calcium and vitamin D, fish is an important source of Omega 3 fatty acid that is necessary for your brain health. As a result, the addition of fish in your diet not only strengthen your bones but it also provides nutrition to your brain (Sahni, Mangano, McLean, Hannan & Kiel, 2015).    

Ashwagandha

Ashwagandha is an Indian herb, and it is highly beneficial for bone health. Most commonly, people are unaware of the health benefits of this herb. This herb aids bone healing and forms new bones, and it is effective to treat osteoporosis condition. Thereby, you must have one teaspoon of ashwagandha's powder in the morning or before sleeping in the night. This herb will provide the ultimate strength to your bone.

Leafy Green Vegetables

Leafy green vegetables are an extremely healthy diet for bone health because it is a rich source of organic calcium. Basically, osteoporosis patients need new bone development and maintenance of bone density and strength. Thus, leafy green vegetables will provide proper calcium to your body, however; in order to cure or prevent osteoporosis, you should add leafy green vegetables in your diet such as Kale, Spinach, mustard green, and more (Sahni, Mangano, McLean, Hannan & Kiel, 2015).

Foods to Avoid for the Treatment and Prevention of Osteoporosis

• Soft drink
• Overuse of Meat
• Avoid overuse of salt and caffeine
• Raw foods vs. Processed foods

Soft Drinks

According to several kinds of research, most of the soft drinks and carbonated waters contain phosphoric acid that can increase calcium execration in your urine. Furthermore, soft drinks encompass extra-ordinary sugar and lack calcium which is an extreme danger for your bone health. Therefore, in order to improve your bone health and to get rid of osteoporosis, avoidance of soft drinks is necessary (Testa G & Lucenti L, 2015).

 Consume Red Meat in Moderation

According to the World Health Organization, over-consumption of meat in your diet can leach calcium from your bones, thereby, over-consumption of meat is not good for your bone health. Conversely, if you consume red meat in moderation then dietitian and orthopedics allow, however, in severe cases of osteoporosis you should avoid red meat as much as possible.

Avoid Over Use of Salt and Caffeine

Overuse of salt and caffeine is extremely dangerous for your bone health. Evidently, in current lifestyle people eat too much fast food and consume caffeine several times in a day by having tea and coffee. In order to stay fit and to keep your bones healthy, you should reduce the use of salt in the diet as well as cut caffeine as much as possible (Testa G & Lucenti L, 2015). 

Raw Foods vs. Processed Foods

You should add raw fruits and vegetables in your diet instead of process foods because raw foods provide sufficient supply of nutrition, vitamins, and minerals. Raw foods are taken in natural form whereas; processed foods are also healthy but no longer in a natural state. However, for gaining better bone health as well as overall health you should always prefer raw foods rather than processed foods (Testa G & Lucenti L, 2015).

Lifestyle Changes to Improve your Bone Health and to Cure Osteoporosis

• Sunlight
•  Physical Activities, Exercises, Cardio
• Avoid Depression, Stress, and Anxiety
• Yoga and Mental Peace Exercises

Sunlight

Lack of vitamin D is one of the major causes of osteoporosis, thereby; in order to get rid of osteoporosis, vitamin D is needed in sufficient quantity. Orthopedics commonly recommends the sunlight for the patients of osteoporosis because it provides a sufficient supply of vitamin D to the body. Therefore, I recommend you to gain exposure of sunlight every day between 11am to 3pm; it will increase your vitamin D that is extremely important to keep your bones healthy.

Physical Activities, Exercises, and Cardio

Being physically active you can acquire multiple advantages in terms of health. With the help of physical activities, exercises, and cardio you can obtain not only good bone health but it also effective for treating and preventing osteoporosis. According to orthopedics, physical activities, exercises, and cardio provide multiple advantages to your body such as, muscle strength, coordination, and balance that can lead to improving your overall health. Therefore, enhance your physical activities in the daily lifestyle to improve your bone health, as well as to cure or prevent osteoporosis (Kang, Jeong & Choi, 2015).

Manage your Depression and Anxiety

Depression and anxiety both are major causes of mood disorder and keep you sad and depressed. As long as you are depressed your overall health will suffer. Therefore, the management of depression and anxiety is necessary to stay healthy and positive. However, in order to manage your depression and anxiety, you must have a proper understanding of emotional intelligence so that you will be able to manage your depression and anxiety. In addition, you should participate in those activities which are supportive and make you happier because happiness will improve your overall health including bone health. Thus, management of depression and anxiety of your life is pre-requisite to improve your bone health and to cure or prevent osteoporosis (Kang, Jeong & Choi, 2015).

Yoga and its impact on your Bone Health

Yoga is a highly effective exercise for making your body posture accurate and healthy, and this exercise is helpful to strengthen your bones. Usually, people carry out Yoga for the relief of back pain but this exercise produces healing effects in your overall health. Therefore, in order to improve your bone health, body posture, respiratory system, mental health, you should take out time for the Yoga (Kang, Jeong & Choi, 2015).

References

Kling, J., Clarke, B., & Sandhu, N. (2014). Osteoporosis Prevention, Screening, and Treatment: A Review. Journal Of Women's Health, 23(7), 563-572. doi: 10.1089/jwh.2013.4611

Kang, J., Jeong, D., & Choi, H. (2015). The effects of trunk stabilization exercise on bone density after menopause. Journal Of Physical Therapy Science, 27(12), 3869-3872. doi: 10.1589/jpts.27.3869

Sahni, S., Mangano, K., McLean, R., Hannan, M., & Kiel, D. (2015). Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Current Osteoporosis Reports, 13(4), 245-255. doi: 10.1007/s11914-015-0272-1

Sozen, T., Ozisik, L., & Calik Basaran, N. (2017). An overview and management of osteoporosis. European Journal Of Rheumatology, 4(1), 46-56. doi: 10.5152/eurjrheum.2016.048

Testa G, P., & Lucenti L, A. (2015). The Importance of a Correct Diet in Preventing Osteoporosis. Journal Of Osteoporosis And Physical Activity, 03(03). doi: 10.4172/2329-9509.1000160