HEALTH

Osteoporosis: 7 natural ways to increase bone density

Osteoporosis: 7 natural ways to increase bone density

Osteoporosis literally means "porous bones." A scary fact about osteoporosis is that the disease is generally "silent", developing over many years but going unnoticed. For many people, osteoporosis does not cause obvious symptoms or discomfort (you cannot “feel” the weakening of the bones) until the person has a bone fracture.

What is the best and safest treatment for osteoporosis?

Natural treatments for osteoporosis that can be highly effective include getting enough exercise (especially resistance training), treating hormonal imbalances, preventing vitamin D deficiency, and eating an "osteoporosis diet."

Your diet plays a critical role in your bone health because it determines whether you are getting enough protein and essential vitamins and minerals, especially calcium, magnesium, phosphorus, and manganese that play a role in bone formation.

What is osteoporosis?

Osteoporosis is defined as "a bone disease that occurs when the body loses too much bone, produces too little bone, or both." Osteoporosis is generally seen in women over the age of 50, although younger women and men can develop as well. It is estimated that about one in two women (50 percent) and up to one in four men (25 percent) over the age of 50 will break a bone at some point due to osteoporosis.

When viewed under a microscope, osteoporotic bones visibly contain an abnormal tissue structure. Osteoporosis occurs when small holes or weakened areas form in the bones that can lead to bone fractures (broken bones), bone pain, and sometimes other complications, such as a widow's hump (an abnormal outward curvature of the bones). thoracic vertebrae of the upper back, causing the appearance of a hump).

Signs and Symptoms of Osteoporosis

How “severe” is osteoporosis in terms of symptoms and long-term consequences? This condition should not be taken lightly, as weak and broken bones can be difficult to treat and manage.

Bone fractures, or the surgery required to repair broken bones, can also sometimes cause life-threatening complications and permanent disability in older adults. Breaks, such as those due to falls or slips, can also limit mobility and independence, leading to emotional problems such as hopelessness and depression.

When they do occur, the most common symptoms of osteoporosis include:

  • Osteoporotic bone breaks. Fractures and fractures most often occur in the bones of the hip, spine, or wrist. They also affect the feet, knees, and other parts of the body.
  • Limited mobility, trouble moving, and difficulty completing daily activities. Many older adults who break a bone will need to live long-term in nursing homes or will require assistance from a home helper.
  • Pain in the bones, sometimes permanent and intense. Loss of height Stooped or stooped posture. This occurs because the vertebrae, the bones of the spine, can become weak. Feelings of isolation or depression. In the elderly, greater risk of death. About 20 percent of older people who break their hips die within a year.

7 natural treatments for osteoporosis

Although it is best if osteoporosis is diagnosed and treated in its early stages, you can still take steps to control symptoms and help stop the disease from progressing. Here are ways to support bone health and reduce symptoms like pain and loss of mobility.

1.Healthy diet

What are the best foods to eat when you have osteoporosis? Make it a priority to eat enough protein and foods that provide essential nutrients, especially calcium, magnesium, phosphorus, manganese, and vitamin K.

About half of the structure of your bones is made of protein, so a low protein diet is not compatible with healing, as well as a high protein diet. However, it is important to balance protein intake with mineral intake.

How much protein should you eat daily? The recommended daily allowance for adults is between 0.8 grams per kg of body weight per day, up to about 1.0 grams / kg / day. Protein-rich foods include grass-fed meat, wild-caught fish, pastured eggs and poultry, fermented cheese and yogurt, nuts, seeds, beans, and legumes. (10)

2 physical activity

Exercise is beneficial for people with osteoporosis for many reasons: It can help build bone mass, improve balance and flexibility, relieve stress, reduce inflammation, and more.

What exercises should you avoid if you have osteoporosis? To be safe, avoid all activities that require a lot of jumping, bending forward from the waist, or twisting your spine too much.

Walking and other weight-bearing activities are best for supporting bone strength. The types of exercises that are most recommended for people with low bone density include:

  • walking fast (a treadmill may be better to prevent falls)
  • use an elliptical
  • swim
  • bodyweight exercises such as squats and assisted push-ups
  • yoga
  • Tai Chi
  • Pilates

You can use a chair, wall, bands, light weights, and tubes to help you. Even the mildest forms of exercise are helpful; Some studies have shown that adults who practice tai chi have a 47 percent decrease in falls and a 25 percent decrease in hip fracture rate of those who do not.

If you experience pain for more than a day or two after exercise, this is probably not the right type of exercise for you. Always talk to your doctor or physical therapist if you are not sure which type is best.

To improve bone density, weight training exercises are essential. I recommend strength training ideally three times a week for at least 30 minutes at a time. It is best to do “compound movements” that strengthen multiple parts of the body at the same time. Examples of compound exercises include: squats, barbell and dumbbell presses, dips, all types of push-ups, deadlifts, jump rope, and push-ups. If you are new to strength training and this sounds intimidating, consider working with a personal trainer or attending group exercise classes for help.

I also recommend trying vibration rigs. You stand on one of these platforms for about 5 to 20 minutes a day to help naturally improve bone density.

3.Prevent falls

The National Osteoporosis Foundation estimates that each year about a third of all people over the age of 65 will fall, and many times this will lead to a bone fracture. Here are steps you can take to reduce your risk of falling and injuring yourself when you are at home or away from home:

  • Use a walker or cane if necessary.
  • Get up slowly from sitting or lying down.
  • Keep your home well lit and use a flashlight when walking outside in the dark.
  • Wear sturdy, comfortable shoes that help you balance (sneakers, low-heeled shoes with rubber soles, boots, flat shoes instead of heels, etc.)
  • Use handrails when available to support you while climbing stairs.
  • Be careful when walking on slippery roads or sidewalks after it has rained or snowed.
  • Avoid walking on wet, slippery and highly polished marble or tile.
  • Clear walking paths around your home, such as clearing your porch, deck, hallways, and driveway.
  • Keep a light on outside your front door.
  • Inside your home, put the items you use most often within easy reach.
  • Use assistive devices to help avoid straining, bending over, or injury. You need to use a sturdy stool.
  • Consider using a personal emergency response system (PERS) if you live alone.
  • Remove all loose wires, cables, and carpets.
  • Keep floors and carpets free of clutter that can trip you up.
  • Install grab bars on the walls of your shower / tub or bathroom.
  • In your kitchen, put non-slip rugs or rugs.
  • Keep stairs well lit.
  • Try not to rush, as this makes it more likely that you will fall.

4 essential oils

Topical application of essential oils to affected areas, as well as through consumption, can increase bone density and help repair bones or help with osteoporosis-related pain. I recommend using essential oils like ginger, orange, sage, rosemary, and thyme oils topically about three times a day. Mix several drops with a carrier oil like coconut oil and apply to any painful areas.

Other essential oils that are sometimes suggested for osteoporosis include wintergreen oil, cypress, fir, helichrysum, peppermint, eucalyptus, and lemongrass. Also consider healing therapies such as aroma-touch, acupuncture, and massage to help reduce stress.

5.Sun to increase vitamin D levels

Aim to get about 20 minutes of exposure to sunlight on your bare skin daily, which is the best way to prevent a vitamin D deficiency. To produce enough vitamin D, you must expose large areas of your skin to the sun without sunscreen, but only for short periods of time. The darker your skin tone, the more sunlight you will need to make enough vitamin D.

Studies also suggest that older adults have a harder time producing vitamin D than younger people, even with the same amount of sun exposure.

If you live in a cold climate and don't go out much (like during winter), or if you are over 60 years old, it is recommended that you supplement with vitamin D3 to cover your bases.

Supplements

  • Magnesium (500 mg daily): Magnesium is required for proper calcium metabolism.
  • Calcium (1000 mg daily): choose the calcium citrate that is best absorbed.
  • Vitamin D3 (5,000 IU daily): Vitamin D helps improve calcium absorption.
  • Vitamin K2 (100 mcg daily): necessary to form a critical protein for bone formation. Take a high-quality vitamin K2 supplant or eat more foods rich in vitamin K.
  • Strontium (680 mg daily): a metallic element that can help improve bone density. It is found naturally in seawater, nutrient-rich soil, and certain foods, but most people need supplements to get enough.

7.Always discuss the use of medications with your doctor

If you take steroids to treat an existing health condition such as rheumatoid arthritis, asthma, Crohn's disease, cancer, or lupus, you should take extra precautions to exercise, eat a mineral-rich diet, and stop smoking to protect your bones. Common steroid medications can include cortisone, dexamethasone (Decadron®), methylprednisolone (Medrol®), and prednisone.

Taking these medications for three or more months has been shown to increase the risk of losing bone mass and developing osteoporosis. While these medications may be necessary to manage serious health conditions, you should still speak with your doctor about the appropriate dosage for you or possible alternatives based on your risk of bone loss.

Diet for osteoporosis

What is the best natural treatment for osteoporosis? A critical part of treating and preventing osteoporosis is eating a nutrient-rich diet, as your body needs many minerals, especially calcium and magnesium, to protect your bones.

The best type of diet to eat for bone health is an alkaline diet. An alkaline diet can help balance the proportions of minerals that are important for building bones and maintaining lean muscle mass, including calcium, magnesium, and phosphate. Alkaline diets also help improve the production of growth hormones and the absorption of vitamin D, which protect your bones as you age.

The following foods help provide important nutrients that build and maintain bone density:

  • Raw Cultured Dairy Products: Kefir, amasai, yogurt, and raw cheese contain calcium, magnesium, vitamin K, phosphorus, and foods rich in vitamin D, which are vital for building strong bones.
  • Calcium-rich foods: Calcium is an essential structural component of the skeleton, so calcium deficiency can contribute to bone fracture. Some of the best sources of calcium include all dairy products, green vegetables (such as broccoli, okra, kale, and watercress), almonds, and sardines.
  • Manganese-rich foods: Manganese participates in the formation of bone mass and helps balance hormones naturally. Some of the best sources include whole grains like teff, brown rice, buckwheat, rye, oats and amaranth, beans and legumes, macadamia nuts, and hazelnuts.
  • Wild Caught Fish: Osteoporosis may be related to chronic inflammation. Omega-3 fatty acids found in certain fish help reduce inflammation. The best sources include wild salmon, sardines, anchovies, mackerel, and halibut.
  • Sea Vegetables: These vegetables are rich in minerals critical for bone formation, plus they provide antioxidants that support overall health. Try including seaweed, nori, wakame, agar, or kombu in your diet.
  • Leafy Green Vegetables - Bones need vitamin K and calcium to stay strong, of which green leafy vegetables are full. Some of the best sources include kale, spinach, chard, watercress, kale, mustard greens, dandelion greens, and endive.
  • Alkaline foods: Osteoporosis can be related to an acidic environment, so eating plenty of fruits and vegetables can help promote a more alkaline environment that prevents bone loss.
  • The most alkaline foods are: green vegetables, fresh herbs and spices, grapefruit, tomato, avocado, black radish, alfalfa grass, barley grass, cucumber, kale, jicama, wheat grass, broccoli, cabbage, celery, beets, watermelon and ripe bananas.
  • One of the best things is having green juices made from green vegetables and herbs in powdered form, which are loaded with alkaline foods and chlorophyll.
  • Other Quality Proteins - Remember that in older people, diets that are too low in protein can affect bone health.
  • However, diets that are very high in protein are also not the healthiest because they tend to be too acidic, so it is important to strike a balance. Aim to eat a moderate amount of clean, high-quality protein with each meal, such as grass-fed meat, wild-caught fish, pastured eggs and poultry, cheese and fermented yogurt, nuts, seeds, beans, and legumes.

What foods should you not eat if you have osteoporosis?

The following foods can worsen bone loss and can contribute to low bone mass or osteoporosis:

  • Too much alcohol - Increases inflammation that can lead to more calcium leaking from the bones.
  • Sweetened beverages: The high phosphorus content found in sodas can remove calcium from your bones. Sugar also increases inflammation.
  • Added sugar - increases inflammation, which can make osteoporosis worse.
  • Processed Red Meat - A high intake of sodium and red meat can lead to bone loss.
  • Caffeine - Excess caffeine consumption can lead to bone loss.
  • You should also avoid smoking, which makes many chronic health conditions worse.

Video: 10 Best Exercises for Osteoporosis Weak or Thinning Bones. (October 2020).