Our skeletal system is considered to be the framework of our body. The skeletal system is made up of different bones that come in different shapes and sizes. These bones can be located all over the body and is the one responsible in providing movement or motion along with the skeletal muscles. Unfortunately, our bones could also suffer from different types of diseases or ailments. One particular example of these diseases is none other than osteoporosis. But what is osteoporosis and what are the natural remedies for osteoporosis?
Osteoporosis is a type of health problem that affects the bones of the body, specifically the backbone. Osteoporosis is defined as “porous bones” which is a disease that can cause the bones to become fragile and brittle. Because of this, osteoporosis can increase the risk of fractures especially the bone/s found in the hip, spine and the wrist. Having fractured or damaged bones can greatly affect our life. This can cause severe pain and as well as loss of independence that can prevent us from doing our activities of daily living.
Specifically, osteoporosis causes the loss of bone mass. This is the reason why the bones become brittle, which can lead to fractures even with simple activities such as lifting moderately heavy objects. Because of these possibilities, it is important for us to learn the different and effective ways of treating the mentioned disease and as well as the steps in preventing it.
Identifying Preventing Measures
In preventing osteoporosis, it is important for us to learn the possible risk factors in causing such ailment to the bones. According to health experts, older and petite women are the ones who are at high risk of developing osteoporosis. Aside from this, Southeast Asian and Caucasians are also considered to be favorable of having such disease. Osteoporosis is likewise considered as a hereditary ailment, which means that it can be passed from generation to generation. Other people who are at risk of experiencing osteoporosis are the smokers and alcoholic drinkers, those that are suffering from eating disorders and as well as those with severe depression. In addition to this, women who have lower lifetime exposure to estrogen can also develop osteoporosis in the long run. Chronic intake of corticosteroids medications and other anti-neoplastic drugs can also be considered at high risk for the said bone problem. Having an unhealthy diet can also trigger osteoporosis such as those with low calcium intake and excessive consumption of caffeinated beverages. Sedentary lifestyle is also another factor considered for this problem. So in case we have any of these risk factors, it is important for us to find time in order to discuss the matter with our doctors or family physician. Changing or eliminating some or most of these things in our lifestyle can be very beneficial in lowering the chances of having the said bone disease.
Natural Remedies to Fight against Osteoporosis
In line with the risk factors mentioned above, there are also some things that we can do in order to prevent the said factors from causing us to develop osteoporosis. One of the best natural remedy that we can do in order to prevent osteoporosis is to modify our diet. This includes increasing our intake of vitamins C and D in our diet and as well as eating foods rich in minerals such as calcium. Health experts believe that an adult person aged 50 to 70 years old is required to have at least 1,200 to 1,500 mg of calcium un a day. Specifically, premenopausal women are required to take at least 1,000 mg of the said mineral daily while adolescent girls should have 1,500 mg. Children can also take at least 800 mg of calcium. Aside from dietary supplements, calcium can also be seen in foods such as tofu, almonds, salmon, spinach, broccoli and other dairy products. Vitamin D is likewise very necessary in strengthening the bones. Vitamin D functions by helping the body in absorbing the calcium. Adults 50 years and older are required to have 800 to 1000 international units (IU) in a day while adults below 50 years old and younger is required to take at least 400 to 800 IU daily. Vitamin D can also be acquired naturally from sunlight and as well as other dietary sources such as egg yolks, tuna, sardines and fortified dairy products.
Aside from the diet, adding regular exercises to our lifestyle is also proven to be effective in maintaining the strength of our bones. This can also prevent or help slow down the progression of bone mass loss. Doing aerobic exercises such as swimming can also be very good for the heart. However, when it comes to benefiting the bones, it is also required to do strength training and weight bearing exercises. Doing skipping ropes, jogging, stair climbing and other impact sports can also aid in the strengthening of the bones particularly those found in the lower extremities of the body. As for the bones in the upper body, lifting dumbbells is proven to be effective.
These are just some of the natural ways or remedies in preventing or treating osteoporosis. As we all know, osteoporosis is a very awful condition, which is why we need to make the initial move in correcting such health problem.