Osteoporosis is a condition that makes the bones weak and causing them to break easily. As the bones are fragile the slightest movement can break them, especially joints like the hip, spine, and wrists. Increasing age makes you prone to this disease, men over fifty and post-menopausal women are the most common patients of osteoporosis. This breakage of bone occurs within a couple of years of menopause due to a reduction in estrogen levels. After years of erosion, the bones give away causing pain, spinal deformity, and fractures.
Some common factors
– Women are more prone to osteoporosis than men.
– Increasing age
– Low estrogen and testosterone levels in women and men respectively.
– Thin and frail body structure or suffering from anorexia nervosa
– Calcium and vitamin D deficiency
– Lack of exercise
– Smoking and drinking alcohol have adverse effects on bone density.
– Use of certain medication or drugs
Remedies for Osteoporosis
Eat a healthy diet that includes plenty of calcium and vitamin D. Exercise regularly and cut down on alcohol and cigarettes. For a good source of calcium have low-fat milk, yogurt, cheese, orange juice, green leafy vegetable like spinach, cereals, and breads.
A twenty-minute walk three to four times a week may help you tremendously. You can also go biking, swimming, or join aerobic dancing classes to improve the bone condition. Engage in weight-bearing exercises as these help in strengthening the bones. If you have a swimming pool or a beach around your house, go walking in chest-deep water for 30 minutes at least three days a week. This prevents stress on your bones hence there is less erosion.
A cup of milk has 100 international units of vitamin D. Four cups a day could be your daily dose of vitamin D. Studies have also shown that post-menopausal women can have supplements containing manganese (5 mg/day), copper (2.5 mg/day), and zinc (15 mg/day) in combination with a calcium supplement (1,000 mg/day). It is termed to be more effective than having the calcium supplement alone.
Consume less salt and avoid food products that have more than 300 milligrams of salt per serving. Stay away from carbonated beverages like cola and soft drinks. The phosphoric acid present in carbonated drinks contains phosphorus, which is had in excess, can cause the elimination of calcium from the body.
Studies have shown that vitamin K is very useful in maintaining healthy bones. It is found in green, leafy vegetables such as broccoli, Brussels sprouts, collard greens, lettuce, and spinach. You can also consume vitamin K supplements.
If you want to increase calcium content include Parmesan cheeses in your diet. To lessen fat intake and increase calcium, add powdered non-fat dry milk powder in soups, casseroles, and other beverages. Some food products that promote healthy bones are avocado, black pepper, cabbage, cod liver oil, Dandelion, garlic, onions, Parsley, Pigweed, and Horsetail. Eating pineapple also prevents bone fractures due to the presence of manganese in pineapple.