Osteoporosis is a condition characterized by deterioration of bone tissue and decrease in bone mass. Low bone density results in weaker and thinner bones and increases the risk of fractures. As bones become brittle, it leads to aches and pains. Although anyone at any age can get affected by this, older people are more prone to this disease as with age they start to lose bone density and process of recovering slows down. Osteoporosis commonly occurs in the wrist, spine or hips but it can affect any bone. Women more commonly get affected by osteoporosis after menopause, as level of estrogen decreases in their body. Sedentary lifestyle, poor nutrition, thyroid disorder, some medication increases the risk of osteoporosis. It is also called ‘silent disease’ as no symptom of bone loss can be recognized in the early stage. Low calcium intake and deficiency of certain other minerals like vitamin D and K, copper, magnesium, zinc, manganese and boron, which have significant role in bone formation can also cause osteoporosis. To prevent osteoporosis and slow the progression, you must exercise regularly which aids in strengthening the bones and incorporate foods in your diet that helps to keep the bones strong and healthy. Here are few effective home remedies which can also help to prevent the inception of osteoporosis.
Here Are 9 Effective Home Remedies To Treat Osteoporosis
Beans or legumes contain calcium, magnesium, fiber and many other nutrients which can help strengthening the muscles. Strengthening the muscles helps in strengthening the bones. Beans are high in a substance called phytate, which can interfere with body’s ability to absorb calcium. So beans should be soaked for several hours before cooking in fresh water.
Research suggests that dried plums or prunes are most effective fruit in preventing and reversing bone loss. They contain high amount of polyphenols and trace minerals like boron and copper vital for bone formation. To prevent onset of osteoporosis eat 4-5 dried plums daily.
Eat banana to strengthen your bones. Bananas help the body in calcium and magnesium absorption which are vital for strengthening the bones. Bananas are also high in potassium which keeps blood healthy and prevents body from sucking calcium from bones.
Apple contains powerful bone building antioxidants like calcium, boron the bone-building trace minerals that help the body to hold on calcium, polyphenols and flavonoids. Apple also provides daily recommended dose of fiber and vitamin C. Apples can prevent osteoporosis, if you eat them regularly. Some other fruits which are high in boron are peaches, pears, grapes, raisins and dates.
Broccoli is a great non-dairy source of calcium and is also packed with vitamin K, a nutrient vital for formation of a type of protein osteocalcin found in bones. Another advantage you will get from eating broccoli is that it is high in fiber and very low in calories which will aid in weight loss, necessary for avoiding falls and fractures.
Getting enough calcium is essential to prevent onset of osteoporosis. Drinking one cup milk will allow you to get 300mg. of calcium. But the recommended daily dose is 1000 to 1,200 mg. There are many other milk alternatives which can help you get your daily dose of calcium other than milk and milk products. But if you don’t like milk, there are many milk alternatives like soy milk, almond milk or rice milk which are fortified with calcium and vitamin D.
Kale, spinach, lettuce, and collards are rich sources of calcium and potassium which can slow down bone mineral density that usually occurs with aging. These leafy green are also excellent source of vitamin K, which can help to prevent fracture.
Fish Or Fish Oil
Eating cold water fish like salmon, tuna or mackerel can help to increase the amount of essential fatty acids and vitamin D content which inhibits the stimulation of factors that encourage bone muscle loss and prevent the chances of bone breakdown. If you don’t eat fish, you can take fish oil supplement which will help to increase the bone mineral density due to presence of omega-3 fatty acids in it.
Antioxidant compounds in coconut oil can reverse the effect of estrogen deficiency which often causes loss of bone density. In addition, this oil helps the body absorb magnesium and calcium essential for maintaining bone health. Messaging the entire body with coconut oil can benefit in maintaining bone health. Consuming coconut oil may have good effect in preventing bone loss.
These home remedies will help to provide your body the essential nutrient to prevent osteoporosis.