Osteoporosis is a disease marked by reduced bone strength leading to fragile bones and with an increased susceptibility to fracture. This condition is closely linked to our present-day sedentary lifestyle, unhealthy eating habits, and stressed-out existence.
Wondering what lifestyle changes can help delay the onset of osteoporosis and improve your bone health? While the three major factors that influence bone mass – age, gender, and genetics, cannot be altered. You can, however, choose a nutritionally adequate diet and regular exercise to contribute to good bone health.
The following ayurvedic home remedies, exercise and nutrition tips will prove beneficial in preventing and treating osteoporosis.
Fragility Fracture Could Be A Sign Of Osteoporosis
According to experts, people suffering from fragility fracture may be at risk for osteoporosis. It is medically referred to as broken bone that is caused by a fall. Doctors say that a healthy person can normally sustain a fall from standing and not have a fracture of any type. So any fracture indicates an underlying bone disorder, like osteoporosis or osteopenia.
7 Warning Signs Of Bone Thinning To Watch Out For
The following 7 warning signs should alert you that your bones are thinning so be watchful! History of one or more fractures in the previous two years due to situations that were not enough callous to bring about such a fracture. The astonishing aspect is that just a negligible knock, smack or hit can cause a severe fracture or rupture.
Do Milk And Dairy Foods Cause Osteoporosis?
Clinical studies have shown that consuming milk does lead to more calcium being absorbed and retained by the body. Several other studies have shown that milk and dairy food consumption is associated with lower rates of osteoporosis in post-menopausal women and milk and dairy consumption is a predictor of osteoporosis risk and better bone health as adults.
How To Beat Osteoporosis Naturally?
Natural remedy for osteoporosisis is fish oil containing EPA and GLA. Also foods high in calcium, boron, zinc and magnesium like dairy products (milk, cheese, yogurt), salmon, sardines, almonds, dark green leafy vegetables, broccoli, brussel sprouts, and herbs – dandelion tea, red clover and dong quai, help protect against bone degeneration and improve bone density.
How do Broken Bones Heal Naturally?
There are certain natural methods on how do broken bones heal and means that enable the fast healing of the broken bones. Make sure you are eating the right amount of calories. Since your body will be repairing the broken part of your body. Check out the following list of foods to consume and to avoid for an easy repair of broken bones.
Increase Bone Mass To Delay Osteoporosis
Increasing peak bone mass in childhood greatly delays osteoporosis. Encourage children to indulge in soccer, basketball, gymnastics, lifting weights and tennis. Calcium and Vitamin D are essential for bone formation and bone health. Ensure adequate doses of these through diet or through supplements. Slow down bone loss with calcium/ Vitamin D supplements.
How To Take Care Of Your Bone Health?
As we age, our bones are affected by genetics, nutrition, exercise, and hormonal loss. To maintain good bone health, consume a balanced diet rich in Vitamin D and calcium, indulge in physical activities like strength-building and weight-bearing, avoid smoking and alcohol, understand your bone density and risks, try oil massages and include sesame in your diet.
How To Improve Bone Health?
Physical activities help in muscle growth and formation. They help new bone tissues to form, thus making them stronger. Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. Exercising allows us to maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis.
Bash Your Bones For Better Bone Health
Bones respond to stress and building bones is similar to building muscles. You need to push yourself a little to increase bone strength. While most exercises are good, the best exercises include jumping, weight lifting, dancing, tennis or exercises that will keep your feet on the ground. Heel drop exercise has proven to increase bone density effectively.
12 Yoga Poses To Strengthen Your Bones
Regularly practicing yoga poses like the Tree, Triangle, Twisted-triangle, Side-angle, Bent-knee twist, Corpse, Warrior II, Locust, Bridge, Supine hand-to-foot I and II, and Straight-legged twist improve stability, body posture, balance and bone density, making bones less prone to fracture or damage. It also reduces the chances of falling and the impact of falls.
Ayurvedic Home Remedies For Treating Osteoporosis?
Mix 1 tsp roasted sesame powder to 1 cup milk and mix well. Consume this 3 times a day. Another remedy is to soak about 7 almonds overnight, peel them and add to cow’s milk, goat’s milk or soy milk. Mix well and have once a day. You should also get enough exercise, exposure to the sun, oil massage followed by a hot bath and avoid caffeine, smoking and alcohol.