Osteoporosis is a progressive disease that people grow older, the process of replacing the existing bone, new bone slows down and start losing bone density because of the loss of lots of bones.
Osteoporosis affects men and women. However, it is more common in women after menopause due to low estrogen in the body. Also, people who are Caucasian or Asian descent are most prone to the development of the disease.
Other risk factors include genetics, poor nutrition, physical inactivity, smoking and certain medications, low body weight, associated with an overactive thyroid, low thyroid secretion of the adrenal glands also cause osteoporosis.
Inadequate calcium intake can cause osteoporosis. Include a lack of other food items that seem to have a role in bone formation such as vitamins D and K, magnesium, manganese, zinc, copper and boron.
However, the main result is an increased risk of bone fractures and bone becomes brittle so it can cause broken bones easily, which usually occur in the hips and wrists or the spine. During the advanced stages, there may be some signs and symptoms such as back pain, loss of height over time, bending and limited mobility.
Patients with osteoporosis or who have a high risk of developing it, we must follow a strict diet and maintain a healthy lifestyle to help slow the progression of the disease.
In addition, you can use some simple home remedies to keep bones healthy and strong and are home remedies:
1. plum:
Eat prunes (dried plum) daily helps prevent fractures and osteoporosis. It has been proven through examination of the University of Florida in 2011 and published in the British Journal of nutrition.
Peach good to the bone because of a high concentration of polyphenols, antioxidants that help reduce bone loss. And is a good source of boron, copper, are two important minerals in bone formation.
It is recommended that all ages are eating 2-3 dried prunes per day and increase gradually from 6 to 10 per day to prevent osteoporosis.
2. apples:
An Apple a day can prevent osteoporosis because it contains antioxidants like polyphenols neurovegetative action, preserve bone strength. Flavonoids found in apples helps protect postmenopausal women from osteoporosis through NSAIDs and increased bone density. Also, Apple goes balboron, which help the body to hold calcium, is the building block of bone and muscle as well.
3. coconut oil India:
Coconut oil India can reverse the effects of estrogen deficiency, including the loss of bone density. The antioxidant compounds in coconut oil India has the ability to maintain bone structure and prevent bone loss due to hormonal changes.
In addition, this oil helps the body to absorb calcium and magnesium, which are two of the essential nutrients needed to develop and maintain strong bones.
Three tablespoons of coconut oil India every day can help prevent osteoporosis and five tablespoons daily can help to reverse it.
You can also externally painted oil on the entire body and massaged gently for a few minutes. Then take a hot bath. When done on a regular basis, this is a simple treatment has a positive effect on your bones. Also, the use of coconut oil in India.
4. almond milk:
Almond milk contains a good amount of calcium so it is a good treatment for osteoporosis. In addition, it contains magnesium, manganese, potassium, which is essential for bone health and strength.
Soak 1 cup of almonds in water overnight. The next day, remove the crusts and put the almonds in a blender with 2-2 and a half cups of water. Even mixed mash smooth, add a bit of cinnamon powder and honey and filtered through cheesecloth. Drink this milk daily. You can choose to instead buy the almond milk from the market.
Another option is to soak 10 almonds in water overnight then Peel and mixing them with a glass of warm milk (goat's milk). Add a pinch of Saffron, cardamom and Ginger powder to the mixture and drink twice daily before breakfast and before bedtime.
5. sesame seeds:
An effective way to help prevent osteoporosis is to eat sesame seeds in your diet. Sesame seeds are rich in calcium, one of the most important nutrients for bone health. In addition, they contain other nutrients for bone health, such as magnesium, manganese, copper, zinc, phosphorus and vitamins K and D. chewing a handful of sesame seeds roasted daily in the morning.
Instead, mix teaspoon toasted sesame seeds in a cup of warm milk. And drink this twice a day. Also, use toasted sesame seeds in cooking and baking.
6. fish oil:
Fish oil supplements help to increase bone mineral density because of the essential fatty acids Omega-3 and vitamin D.
NASA-sponsored study published in the journal of bone mineral research that Omega-3 fatty acids in fish oil prevents the activation of factors that lead to bone loss and muscle by reducing bone breakdown.
A simple option is to take 1000 mg of fish oil supplements once a day with a meal. You can also eat cold-water fish such as salmon to help increase the amount of essential fatty acids in the diet.
Note: people who take medicine to prevent blood clots should not take fish oil supplements without consulting your doctor.
7. pineapple:
Pineapple contains what is useful in the prevention and treatment of osteoporosis. And manganese deficiency have been linked with bone deformity and bone loss, which in turn can cause low bone density and osteoporosis.
Eat one cup of fresh cut pineapple everyday before the meal. One cup of pineapple and provides approximately 75% of the required daily dose of manganese. Instead, you can drink a glass of pineapple juice per day to prevent osteoporosis.
8. Coriander:
Coriander is rich in minerals that are not less than the value in maintaining bone health. Both coriander and seeds are rich in calcium, potassium, manganese, magnesium and iron. Calcium and manganese plays an essential role in the treatment and prevention of bone weakness. These nutrients also help reduce bone loss in the spine in older women.
Mix two teaspoons of coriander seeds in a cup of hot water. Coverage for five to 10 minutes. Strain and add honey. Drink this twice a day. Also, add coriander leaves and seeds in your cooking.
9. enjoy the Sun:
Strong and healthy bones, need vitamin D. and play a pivotal role in the area of nutrition by facilitating the absorption of calcium, which helps prevent osteoporosis in later years. One of the best natural sources of vitamin D is sunlight.
To increase the amount of vitamin D, exposing yourself to the Sun in the early morning for 10 to 15 minutes a day. This helps produce vitamin D in the body. However, you should avoid excessive exposure and don't forget to use sunscreen before going out in the Sun during the day.
10. exercise regularly:
Exercise is one of the most important things you can do to fight osteoporosis. It has been found that regular physical exercise can help reduce bone loss, increase bone density and generally improve the health of your bones. Some types of exercises that are useful to the bone are:
Weight-bearing exercises such as walking, or playing tennis.
Resistance exercises with free weights.
Flexibility exercises and balance.
Practice these exercises for at least 30 minutes daily or at least three days a week.
If you are new to exercise should work with a certified instructor in accordance with the programme.
Additional tips
– Calcium-rich foods daily. Foods rich in magnesium, and vitamins D and K, and should also consume essential fatty acids and manganese.
– Prevention of alcohol.
– Do not smoke because it reduces the bone density and accelerates the rate of bone loss.
– Walking steps to prevent falls, which can lead to broken bones and aggravate your condition.
– Control of your medications and certain medications such as corticosteroids and diuretics, thyroid hormone medications because they may contribute to bone loss.
-Reduce stress, which can lead to higher levels of cortisol, a hormone that causes osteoporosis.
– Reduce the intake of caffeine and Cola because it increases the loss of calcium from the body.
– Taking calcium supplements and vitamin d If you don't get enough in your diet, but only after consulting a doctor.
– Avoid canned foods high in sodium as well as fermented soy foods, protein powders. Reduce the amount of meat contributes to reduce the content of calcium in the bones.
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