Home Remedies and Yoga for Osteoporosis

Osteoporosis is a condition in which your bones become weak and brittle so much so that mild injury or stress leads to broken bones. Bone is a tissue that is constantly under wear and tear. Moreover, like other other tissues there is constant breaking down of the tissue and formation of new bone tissue. Osteoporosis occurs when there is no regeneration of the bone tissue after breaking down.

Yoga for Osteoporosis
If you are suffering from this condition you will notice fractures mainly in hips, wrist or spine. Women after menopause suffer more from osteoporosis. This is because the estrogen levels decrease after menopause.

Symptoms of Osteoporosis:

Typically, there are no symptoms of osteoporosis in early stages. When you are in this condition you will notice weaker bones.

Symptoms of Osteoporosis
 Here are some symptoms associated with osteoporosis:

  • Pain in the back
  • Fracture in the vertebrae
  • Hunch back and stooping posture
  • Small impact or stress results in broken bones
  • Bone pain.

Causes of Osteoporosis:

The bone is a tissue, which means that it is constantly breaking down and building up. But, in this condition, the breaking down is faster than the rebuilding of the bone, this makes the bones weak because there is no new bone formation.

Causes of Osteoporosis
This process is very fast in the early stages of life. Hence, bone fractures heal fast in early ages. However, as we reach our 20s the process slows down and the peak of bone mass is achieved by the age 30.

Osteoporosis is inherited condition and it worsens as you age. The more bone mass you acquire in your youths the lesser are the chances of you getting osteoporosis. So, if you want to have healthy bones in your old age, you should take care of bone health.

Risk factors of Osteoporosis:

Risk factors of Osteoporosis

Here are some risk factors that may increase your chances of getting Osteoporosis:

Hormones:

Osteoporosis is a condition that is majorly influenced by the level of hormones in the body. This is because hormones are responsible for the overall health and functions of the body.

Some hormones that are necessary for bone health are:

Sex hormones:

Estrogen, progesterone and testosterone are sex hormones present in the body. Estrogen is effective for protection of bone health. Hence, the women at menopause are at higher risk of developing osteoporosis because estrogen levels drop.

As men age there is reduction in the testosterone levels in the body. So, as men age they are high risk for developing weaker bones from osteoporosis.

Thyroid hormones:

Thyroid hormones are important for metabolism and bone health. If you have overactive thyroid or underactive thyroid you will develop osteoporosis.

Diet:

Low calcium in diet:

We all know that bone is essentially made up of calcium. Hence, calcium is of utmost importance for bone health. When the calcium level sin the blood decrease the body balances by taking calcium from the bones. This results in loss of calcium in the bones and loss of bone density.

Underweight:

Underweight and malnutritional people are more prone to osteoporosis, because the bone health along with the body health is compromised.

Surgery of stomach or intestine:

There is a surgery involving reduction in the size of the stomach and intestine. This reduces the surface arera of the stomach and intestine and so there is low absorption of nutrients like calcium.

Unchangeable risks for osteoporosis:

These are the risks of osteoporosis that are out of your control in any way.

Sex :

Women are much more likely to suffer from osteoporosis than men as they age.

Age:

As you grow old, the bone health reduces and there are more chances of developing osteoporosis after your 30s than in your youth.

Race:

If you are of Caucasian origin or Asian descent, then you are more likely to develop osteoporosis.

Heredity:

If there are some people in your family who have osteoporosis, then you are likely to suffer from this in the future.

Bone mass:

Men are more likely to have more bone mass. Fragile and weak people are more likely to suffer from osteoporosis.

Steroid medications:

Steroid medications include prednisolone and cortisone which interferes with the bone rebuilding process. Taking medications that are related to these diseases make you prone to osteoporosis:

  1. Seizures
  2. Gastric reflux disease
  3. Cancer and cytotoxic medicines
  4. Rejection of transplant.

Lifestyle :

Here are some habits that influence the chances of having osteoporosis.

  • Sedentary lifestyle
  • Excess alcohol consumption
  • tobacco and smoking

Home remedies for osteoporosis:

Stomach acid for Osteoporosis:

Stomach acid is responsible for breaking down of food. So, if you have a lot of antacids to control secretion of stomach acids you are compromising with the natural absorption of nutrients. Hence, to reduce the risk of osteoporosis, you should limit taking medications that reduce secretion of acids.

Stomach acid for osteoporosis

Say no to Coffee!

Coffee contains caffeine. This caffeine interferes with excretion of calcium. The amount of caffeine in one cup of coffee makes you lose about 150mg of calcium through urine. This means that the calcium required for bone formation is reduced. Over a period of time, this could result in reduction in bone density and osteoporosis.

If you cannot give up on coffee or tea, then you can switch to naturally decaffeinated tea. You can also compensate for the loss of calcium by taking calcium rich diet.

Say no to Coffee


Vitamin D for Osteoporosis:

Vitamin D is known as cholecalciferol. This is important for increasing calcium absorption and uptake by the bones. It also improves the immune system modulation, depression and autoimmune disorders. But, vitamin D deficiency is present in many people.

Vitamin D for Osteoporosis
You can get it by getting some sun. You should consul your doctor before taking any vitamin D supplements. Additionally, you can include eggs, tuna, milk etc. in your diet.

Proteins :

Proteins are essential for building of bones in the body. Hence, it impacts the health of your bones. However, this relationship between proteins and bone density is not fully clear.

Proteins
Vegans should deliberately include proteins in their diet for health of the bones. They can include foods like soy milk products, nuts, cereals, legumes etc. However, if you are advised to consume low proteins due to some other ailments then you should ask your doctor for an alternative protein supplement.

Body weight:

As we have seen above, that being underweight increases the chances of developing osteoporosis. However, you should gain healthy weight. This sis because even being overweight is an invitation to osteoporosis. So the best option is to maintain a healthy body weight according the BMI and exercising and dieting to maintain it.

Body weight

Calcium:

Calcium is the major mineral in the bones. Decrease in the levels of calcium in the blood compensates for calcium loss through bones. This reduces the density of bones leading to osteoporosis.

Calcium
If you are having osteoporosis or are at a risk o f developing it, then you should include the following calcium rich foods in your diet:

  • Low fat dairy
  • Green leafy veggies
  • Salmon or sardines
  • Eggs
  • Soy products like tofu
  • Cereals and orange juice.

The daily requirement of calcium is about 1000mg in ages 18 to 50 and 1200mg in ages 50 and above.

Go sugar free:

Sugar or sugary foods increase the level of insulin in the body. If you are in a habit of eating a lot of sugary foods, then you are at higher risk for developing this condition.

Go sugar free
Include low glycemic index foods such as: lean proteins, vegetables, nuts, olive oil, beans, fish, avocado etc. These foods do not increase the levels of insulin or blood sugar. You can also increase fiber to reduce sugar level and insulin level.

Manage your stress:

Stress increases a hormone in the body known as cortisol. This cortisol acts against the insulin and increases the blood sugar levels in the body. This leads to calcium loss through urine. Hence, it increases the risk of osteoporosis.

Manage your stress
 

Yoga for osteoporosis:

Tree pose:

In this pose you stand on your one leg . It essentially .strengthens and lengthens the spine. Improves the posture, reduces sulking. Makes the breathing steady. It stretches the spine.

Tree pose

Triangle pose:

This pose is best for beginners. This is because it is very easy to do and you can do this with low flexibility too.

 

Triangle pose
How to do this pose?

Stand straight with feet slightly wide apart. Then bend down sideways in such a way that your hands touch the toes of the feet. It may not touch in the beginning but as you practice more you will notice increase in flexibility.

However, it is important to stretch the muscles. Practice this pose for 5-10 mins for relief.

Corpse pose: 

It is very easy and should be done after all the yoga.

Corpse pose
Just lie down quietly. Remove all the bondages such as belts, watch etc. Lie on your back with feet slightly apart. Be in this position for 20 mins.

Helps reduce vaat dosha.

Bridge pose:

This  yoga pose is a stress reliever.

Bridge pose
Steps:

Lie down on your back so that your hands are sideways, palms facing down. Then lift your hips and back up such that the strain is on your neck and your back. Hold this position and then return back to laying down.

Standing forward bend pose:

This pose calms down your nerves. This yoga pose calms you down .It stretches the muscles of the arms and hamstrings.

Standing forward bend pose
 Steps:

Stand upright. Then take a deep breath and bend down. Bend down in such a way that your palms are flat on the ground . Keep this position for as long as you can and slowly exhale as you come back to standing upright.

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