HOW TO PREVENT OSTEOPOROSIS NATURALLY

                    OSTEOPOROSIS

 Osteoporosis means porous bones.Our bones are constantly in the state of remodeling, some of the bones cells are forming and some are breaking down ie resorption of bones is taking place. If resorption is more than formation. Then it results in osteoporosis.

Our bones become thin and porous. It’s a crippling disease. It increases the rate of fractures manifold. In old age it leads to pain and immobility which can result in infection, bed sores and even death.

The causative factors may be low intake of calcium and vitamin D and friends sedentary lifestyle will also make our bones weak and porous. In women, at the time of menopause, decline in estrogen is also a contributory factor.

Our bones grow in length in adolescence.( from 11 to 14 of years of age).Peak bone mass is generally achieved in our twenties. Bone mass is generally maintained from 25 to 30 years of age. After that resorption of bones begins. Bone density is greatly influenced by genetics and diet.

Weight bearing exercises are also very helpful to make our bones strong. Especially in later years bone strength can be improved by exercise. So sitting in front of T.V. whole the day won’t make us strong.

In teenage girls high level of athletic training lowers the fat in their bodies which is required for the formation and storage of estrogen. Anorexic girls who eat less so that their subcutaneous layer of fat is depleted which results in menstruation irregularities. These girls are more prone to develop osteoporosis.

What to do – To prevent osteoporosis we should start taking care of our bones from our childhood. We should eat plenty of calcium and do exercise.

1 Role of calcium - It is the main building block of our bones. So we should consume large amount of this mineral to save our bones in later years. The recommended dietary allowance for calcium for 9 to 12 year old children is 1300 mg per day, for adults up to 50 is 1000mg per day and after 50 is 1200 mg per day.

Calcium is well absorbed by our bodies in younger years. So we should take enough calcium to make our bones stronger and denser. After 30 years of age our bones start to lose calcium. After that we require calcium to prevent bone resorption.

As women reach their menopause, the decline in the hormone estrogen reduces calcium absorption. Postmenopausal woman have six times more bone fracture as compared to man. So woman in later years should fortify their calcium intake.

Good sources of calcium are milk, dried beans, peas, nuts and green leafy vegetables. If anybody has lactose intolerance than soybean milk, nuts, legumes and green vegetables can be taken. Among green vegetables, spinach has oxalic acid which hinders calcium absorption.

Calcium is a fussy mineral so it requires a lot of other nutrients to get absorbed and utilized in our bodies like vitamin D, C, magnesium, manganese and boron. There are certain other nutrients which may knock out calcium from our bodies if taken in excess. These are all discussed below.

2 Vitamin D - It is also very important nutrient to avoid bone fractures. It is required for the absorption of calcium. Research has shown that older women taking vitamin D along with calcium have less hip fracture as compared to those only taking calcium.

 Expose body with minimum clothing to sun at least for 10 to 15 mts daily to get the recommended allowance of it. But as we age our ability to synthesize vitamin D decreases so we should take supplements as we grow older.

The RDA for adults up to 50 years is 200 IU (5mcg), for adults 51 to 70 years 400 IU (10mcg) and over 70 years is 600 IU (15mcg). The main sources of vitamin D are sunlight, milk, egg, oily fish and butter etc.

3 Boron – It is a trace mineral which is very essential to prevent osteoporosis. Boron is found in fruits and nuts. So if we don’t eat fruits and nuts then it will hamper calcium metabolism making our bones more brittle.

Boron boosts blood levels of estrogen hormone and other compounds which prevent calcium release from our bodies. It acts as a mild estrogen replacement therapy. Researches show that postmenopausal women eating low boron diets are more apt to lose calcium, magnesium and vitamin D, which are bone strengthening nutrients. It is found in apple, peach, pear, date, raisin, grapes, legumes, almonds and peanuts.

4 Vitamin C – Vitamin C is also linked up with higher bone density. It is required for the connective tissue which holds the bone together. Good sources are fruits and vegetables especially citrus fruits, melons, berries and peppers.

5 Manganese – For stronger bones manganese is a important nutrient. It is also involved in the bone metabolism. Women with osteoporosis have been found out with low levels of manganese in their blood. Pineapple is a very good source of manganese. Other good sources are oats, whole wheat, nuts, spinach, beans, cereals and tea.

     

6 Silicon – It is essential for the formation of connective tissue. So it should be incorporated in the diet for healthy bones. Methi leaves, sarson leaves, radish, white onions are rich in this trace mineral.

7 Vitamin K – It helps to increase the bone density and reduce the fracture rate. Friendly bacteria in our intestine can produce large amount of vitamin K. Rest can be obtained from green leafy vegetable, cabbage, spinach, lettuce, broccoli, pea, egg yolk, dairy products and in soya bean and olive oils.

8 Magnesium – Low intake of magnesium is also linked with osteoporosis. Rich sources of this nutrient are green leafy vegetables, cereals like wheat, jowar, bajra, nuts and seeds.

9 Regular exercise – Sedentary lifestyle weakens our bones. Regular exercises like walking; jogging, aerobics and dancing are good for bones. These stimulate the bone formation process and increase the blood circulation so that nutrients can reach to the bones. Training with weights improves the bone strength.

10 Soya bean – Soya beans are very beneficial for osteoporosis especially for menopausal women. They contain isoflavones (plant estrogens), which can conserve bone mass.

11 Flax seeds – Flax seeds also prevent loss of calcium through urine. It contains lignin which helps to maintain bone mass. It also increases antioxidant status of the body.

12 Fish – Fish oil contains omega 3 fatty acids which have been found to be linked with lower incidence of hip fractures.

What to avoid

13 Excess of salt – Excess of salt should be avoided. Salt robs our bones of calcium. If we take more salt kidney has to work hard to get rid of it and in this process calcium is also excreted. So avoid high salt foods like pickles, papads, sauses, canned sausages, processed food and chips. We should consume more of plant food which is rich in potassium. It conserves the calcium in our bones. So eat whole legumes, whole cereals, fruits and vegetables.

14 Caffeine, Nicotine, Chocolate, Cocoa – These are found to be associated with loss of bone mass and higher incidence of hip fractures. Nicotine hampers calcium absorption. So we should take these in moderation.

15 Smoking – Smoking greatly increases the risk of severe osteoporosis. Women who smoke have low levels of estrogen at all ages. They may enter menopause five years earlier than non smokers.

16 High intake of animal protein – Excessive amounts of protein in the diet also leads to the excretion of calcium through urine. So non-vegetarian food should not be consumed more than 2-3 times per week. So guys consume more of plant protein instead of animal protein.

17 Effect of medication – Antacids, anticoagulants, thyroid drugs, antibiotics and steroid also promote calcium excretion. If there is any medical condition take extra supplements of calcium.

18 Soft drinks - Soft drinks contain sugar, caffeine and phosphoric acid. Phosphorus is needed for calcium absorption. But if taken in excess it lowers the blood levels of calcium. So regular intake of cold drinks in adolescence may cause osteoporosis in later years.