The meaning of the term ‘Osteoporosis’ originates from ‘Osteo’ meaning bone, and ‘porosis’ implying thinning or becoming more porous. Hence, osteoporosis literally means ‘thinning of bone’. Medically, Osteoporosis is a disease of bone in which the bone mineral density (BMD) is reduced which means one has a low bone mass and deteriorating bone tissue. In simple words the bones become thin, brittle and may be easily broken.
If Osteoporosis is not prevented in the early stages or if left untreated, osteoporosis can progress painlessly until the bone tends to break. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist. The fracture caused by osteoporosis can be either in the form of cracking (as in a hip fracture), or collapsing (as in a compression fracture of the vertebrae of the spine). Though thee spine, hips, and wrists are common areas of osteoporosis-related bone fractures almost any skeletal bone area is susceptible to osteoporosis-related fracture.
Simple tips to tackle Osteoporosis
If Osteoporosis has been diagnosed in the early stages one can follow a simple routine to regain health naturally.
Here are some simple tips to tackle osteoporosis sans medication:
-Exercise to build strong bones: Exercise for atleast thirty minutes comprising of weight-bearing exercise such as walking or jogging, three times a week. This regime has been proven to increase bone mineral density, and reduce the risk of falls by strengthening the major muscle groups in the legs and back.
-Water Walking: is another suggested exercise to combat osteoporosis. Walking in chest-deep water for about 30 minutes at least three times a week is a suggested remedy as water helps support the body weight and take stress off bones and joints.
-Dandelion Tea: Drink dandelion leaf tea to help build bone density
-Higher intake of Soy products: As Hormonal imbalances can contribute to bone loss, eating more soy products or taking a supplement that contains soy isoflavones, the active ingredient in soybeans helps balance estrogen levels. One should get at least 40 mg of soy isoflavones in a daily diet or by taking isoflavone supplements.
-Chaste Berry: Chaste berry contains vitexicarpin and vitricin, which help to keep hormone levels in balance. It is advisable to take atleast 250 mg a day of a standardized extract of this herb every day for two to three months.
-Dong Quai: Dong quai has been used in Chinese medicine for thousands of years to address menstrual disorders, PMS, and infertility. It also helps keep hormone levels in balance. It is advisable to take 250 mg of a standardized extract of dong quai daily as a tonic herb.
-Black Cohosh: A recent study indicates this popular herb may help prevent osteoporosis. Most studies recommend an intake of either 20 or 40 mg of black cohosh extract twice a day.
-Sesame seeds: A handful of sesame seeds had every morning may also help osteoporosis.
-Almond Milk: Another home remedy for osteoporosis is calcium- rich almond milk. One can have the almond milk by soaking the almonds in warm water, peeling it and blending it with either cow milk, goat’s milk or soya milk.