Oftentimes portrayed as a ‘woman’s issue’, osteoporosis affects both genders with more than 30% of hip fractures in men attributed to the condition. An estimated 75 million people in the United States, Europe, and Japan are affected by osteoporosis. To promote healthy bones, consider home remedies for osteoporosis to aid in calcium absorption and strong body parts.
Table of Contents
- What is Osteoporosis?
- Causes and Symptoms
- Osteoporosis Home Remedies
What is Osteoporosis?
Osteoporosis is the culprit behind the unexpected fractures that tend to attack people over the age of 50 . It is responsible for weakening the bones and putting the rest of your body in danger. A simple cough or even bending over to pick up something can result in a fracture when you are battling osteoporosis. People with low bone density are at the greatest risk of suffering osteoporosis. The condition is known to cause fractures in the hip, forearm, and vertebrae .
Causes and Symptoms
Calcium and mineral loss plays a significant role in the fractures associated with osteoporosis, but scientists have yet to pinpoint why the condition occurs in the first place. The normal composition of the bone becomes compromised in some way, which triggers the symptoms of the condition. It’s important to acknowledge that bones are continuously changing. New bone is made and old bone breaks down in a process called remodeling (or bone turnover).
The younger you are, the smoother the overall process. However, after you reach around 30 years old, the bone remodeling process slows down, which causes you to lose slightly more bone than you gain. The strength of a bone depends on size and density, which is affected by the amount of calcium, phosphorus, and other minerals found in your bones. Hormone levels can also contribute bone mass – a factor linked to low estrogen and testosterone levels
During the early stages of bone loss, very rarely does any pain or other symptoms arise. However, once the bones start to weaken by osteoporosis, glaring signs and symptoms begin to surface. You may experience :
• Back pain
• Loss of height (over time)
• Stooped posture
• Fracture of the wrist, hip, spine, or other bones
Osteoporosis Home Remedies
When it comes to treating osteoporosis, it’s never too late. A diagnosis of osteoporosis does not mean a death sentence for your bones and there are plenty of ways to strengthen and increase their health for the rest of your life. A few home remedies for osteoporosis will certainly help, such as:
One of the easiest ways to combat the effects of osteoporosis is to receive at least 1,000 milligrams of calcium and 500 milligrams of magnesium on a daily basis. You can achieve this through vitamin supplements or increasing high-calcium foods, such as milk, nuts, low-fat cheeses, yogurts, red salmon, sardines, and some citrus juices fortified with calcium.
b) Powdered Milk:
When you add powdered nonfat dry milk to soups, drinks, and casseroles, you can increase your overall calcium intake. Every teaspoon of powdered milk is worth about 50 milligrams of calcium without the fear of fat.
When cooking your own soup using bones to create a flavorful stock, consider adding a little vinegar, which actually helps dissolve the calcium out of the bones. Using this trick, you can turn one pint of soup into the equivalent of nearly one quart of milk – in regards to calcium content.
d) Alcohol in Moderation:
Reducing bone formation, alcohol robs the body of overall bone mass. Research has already proven that alcoholics face a higher risk of low bone density. It is suggested to drink alcoholic beverages in moderation. Women should have no more than one drink per day, while men should stick to one to two drinks.
e) Quit Smoking:
Cigarettes and other tobacco products lower estrogen levels, meaning women face an increased chance of developing osteoporosis.
f) Watch Caffeine Intake:
While two to three cups of coffee won’t diminish your bone density, an overload of caffeine-related products, such as coffee, can have a slight effect on the loss of calcium that escape through the urine.
g) Dietary Changes:
Keep in mind that eating too much meat can increase the excretion of calcium – a direct effect of elevated amounts of protein in your body. Implement small changes to your diet to increase your calcium levels. For example, forego the butter and use Parmesan cheese as a substitute in your recipes.
Cabbage contains a hefty dose of boron, which helps raise estrogen levels in the blood. Estrogen aids in bone preservation. While you can make coleslaw for dinner, add cabbage to your favorite salads or serve as a steamed vegetable dish.
It’s hard to believe, but people do consume parts of one of the most dreaded weeds to plague grassy yards. Supplying the body with high levels of boron and calcium, dandelion shoots can turn a regular salad into a line of attack against osteoporosis.
j) Vitamin D:
Treat your body to a healthy dose of vitamin D to assist in transforming calcium into bone. An 8-ounce glass of milk will do the trick, but you can also enjoy salmon, sardines, and tuna to boost your vitamin D intake.
k) Black Pepper:
Since black pepper supplies the body with four anti-osteoporosis ingredients, it’s a good idea to start using it as a favored spice for your meals.
Weight bearing exercise, such as walking, helps strengthen the bones in your legs and hips. Take a walk around the block to stimulate the cells that contribute to creating new bone.
m) Increase Your Activity:
Increasing your level of activity on a daily basis will help strengthen your bones. An easy way to get moving is to plunge deep into household chores and yard work, which encourages the body to push and pull its way to stronger bones. Other activities to consider include walking up and down the stairs, vacuuming the living room, and sweeping all the rugs in your home.
n) Watch Your Fiber:
Following a high-fiber diet is a balancing act that can affect an osteoporosis patient. The fiber may bind calcium found in the stomach, causing the body to absorb a lower amount. Keep in mind that not all fiber is created equal and not all kinds will cause this concern. The key is not to go excessively overboard on your fiber consumption if you’re looking to increase your calcium levels.
o) Limit Salt:
The more salt you add to your diet, the more sodium you excrete, which also affects the amount of calcium you expel.
 http://mayoclinic.com/health/osteoporosis/DS00128/DSECTION=symptoms /a>