As you age, you become vulnerable to various bone disorders, and osteoporosis is one of the most common issues. If the reports are to be believed, it affects 1 in every 3 women over the age of 50 years and causes as many as 8.9 million fractures across the globe every year! (1) While osteoporosis can never be cured completely, its impacts can be slowed down or reversed to a great extent with proper treatments. Apart from traditional therapies and medicines, there are many natural and Ayurvedic remedies that can help you keep osteoporosis away. In this article, we will be talking about all those at-home treatments of osteoporosis that can make your life much easier. Keep reading.
What Is Osteoporosis?
Osteoporosis is a deteriorative medical condition in which the bones in our body become porous and fragile. As a result, it reduces bone density and results in bone weakening by causing a loss in the tissue and mass of the bones. The bones in this condition become so unusually porous that they can easily be compressed like sponges. This puts you at significant risk of recurrent fractures in the rib, wrists, hips, and even spinal vertebrae. Though advancing age is the main factor responsible for osteoporosis, it affects even young individuals irrespective of men and women. (2)
Typically, the bone formation in our body remains at its peak at the age of twenty and the resorption remains low. But if the rate of resorption is more than the formation, it leads to the deterioration of bones. Hence, it is important to take appropriate care of your bones right from the beginning.
Different Types Of Osteoporosis
Based on the characteristics and the extent of damage, osteoporosis can be of four types. They are as follows: (3)
1. Primary Osteoporosis
It is the condition in which the rate of bone loss increases and bone-building decreases significantly. Predominantly women suffer from this as they age.
2. Secondary Osteoporosis
Medical conditions like thyroid disorder, leukemia, etc., and high doses of certain medications, such as corticosteroids, can lead to this.
3. Osteogenesis Imperfecta
An individual can be born with osteoporosis that causes the bones to lose density and eventually break with no definite reason.
4. Idiopathic Juvenile Osteoporosis
Primarily seen in children of 8-14 years, this type of osteoporosis also has no known reason. However, it reduces the rate of bone formation and increases bone loss, thereby enhancing the risk of fractures.
What Causes Osteoporosis?
As you enter your mid-30s, your bone density starts decreasing. It starts weakening your bones, and they begin to break down even quicker than they are formed. Therefore, advancing age is the primary cause of osteoporosis. Some other non-avoidable factors responsible for this condition include heredity, menopause, less production of sex hormones, tall and/or slim figure, and a history of fracture. There are also some other factors like a sedentary lifestyle, stress, poor diet, eating disorders, smoking and drinking habits, etc., that can trigger osteoporosis. However, these are avoidable and can be reversed by making conscious lifestyle changes.
Natural And Ayurvedic Remedies For Osteoporosis
At-home natural and Ayurvedic remedies for osteoporosis are simple to follow. In addition, they help naturally relieve the problem without causing any side effects. Here are some effective home remedies for you to try. (4) (5) (6)
1. Sesame Seeds
Sesame seeds are excellent for bones as they are high in calcium, phosphorus, and solar energy. You can pop a handful of roasted seeds every day in the morning to make your bones stronger. Conversely, sesame oil extracted from these seeds can be added to your favorite dishes and salads to prevent bone loss. Sesame seeds can also be used to prepare a rejuvenating tonic, especially for Vata disorders, which is highly beneficial for osteoporosis patients. For this, take half part of the herb Shatavari and mix some ginger and sugar with it. Consuming one ounce of this tonic daily can help you a lot.
2. Indian Gooseberry (Amla)
Amla or Indian Gooseberry (Emblica Officinalis) is a fruit exclusively available in India, which improves our bone density by enhancing the absorption of calcium in the body. It can be consumed daily in any form – natural or blended – for restoring all lost bone tissue. This can be a few raw or dried amla, sweets made from amla, amla powder, or amla juice.
Obtained from the Commiphora Mukul tree sap, guggul is extensively used to fight high cholesterol and arthritis. However, the gum resin can also improve the density of your bone and help you get rid of conditions like osteoporosis.
Triphala (a combination of three fruits, namely ‘myrobalan’, ‘bahera’, and ‘amla’) is another well-known ayurvedic remedy used to treat bone disorders. Prepare a concoction by blending half a teaspoon of Triphala powder with a glass of hot water. You can drink it once daily. It not only prevents bone degradation but also promotes bone nourishment.
5. Dandelion Tea
Drink dandelion tea two to three times every day to improve your bone density considerably. You can make it by boiling 2 teaspoons of dandelion leave extract in 1 cup of water, and simmering the infusion for 5-8 minutes before straining. Once it cools down, drink it and activate the release of calcium in your body.
6. Soy Products
Soy products are great for balancing out the estrogen levels in women’s bodies, eventually stopping bone loss. They also help increase bone density, thereby preventing osteoporosis symptoms.
Sprouts are an excellent source of Vitamin K, which is required to build bone density and keep osteoporosis at bay. Try to indulge in a small bowl of sprouts daily. You can also add them to your favorite salad and enjoy.
8. Almond Milk
Almonds are a good source of calcium that protects our bones against diseases like osteoporosis and keeps them healthy. To prepare almond milk, soak a few almonds in warm water overnight. Then, peel and grind them the following day to make a fine paste and mix it with milk. Having it daily will make your bones stronger.
Drinking two glasses of low-fat milk twice every day can also provide necessary vitamins and minerals to the bones, thereby accelerating their growth and development.
9. Apple Cider Vinegar
Our bones need minerals like calcium, magnesium, and potassium to stay healthy, and apple cider vinegar is a rich source of all of these. So, mix 2 teaspoons of apple cider vinegar with a cup of warm water and drink the mixture once every day to keep osteoporosis away.
10. Essential Oils
Essential oils like pine oil, sage oil, thyme oil, rosemary oil, etc. are known to inhibit bone loss and resorption. Put1-2 drops of any of these oils (it should be 100% pure) in a glass of hot water and blend well. Consume it once daily to get the best results.
DIY Herbal Potion To Treat Osteoporosis
When treating osteoporosis naturally at home, you can also make your very own herbal formula. This potion is an Ayurvedic medicine, and regular use of it can give you relief from osteoporosis symptoms easily.
- Shatavari – 5 parts
- Wild yam- 2 parts
- Vidari – 3 parts
- Shankha bhasma – 1/8 part
- Kama dubda – 1/8 part
Method Of Preparation:
Mix Shatavari, wild yam, and Vidari well. Now, add shankha bhasma and kama dubda to it and remix everything. Now, take a glass of warm milk and pour ¼ teaspoon of this herbal mixture into it. Blend well and consume twice every day.
Tips To Prevent And Heal Osteoporosis Naturally
- Follow an exercise regime such as swimming, walking, or yoga.
- Give yourself enough exposure to sunlight (at least 30 minutes daily) to meet your daily vitamin D requirement.
- Eat more foods like eggs, cheese, fatty fish, etc., filled with vitamin D naturally.
- Add more mineral-rich (calcium, magnesium, potassium, manganese) foods to your daily diet, including sardines, salmon, low-fat dairy, green leafy vegetables, tomatoes, raisins, pineapples, beans, etc. nuts, and whole wheat.
- Fortified food items can also be consumed to fulfill your calcium and vitamin D requirements.
- Steer clear of fried foods, canned items, processed items, processed meats, bread, cereals, sugary items, caffeine, alcohol, etc.
- “An overview and management of osteoporosis” – ncbi.nlm.nih.gov
- “Osteoporosis” – mayoclinic.org
- “TYPES OF OSTEOPOROSIS” – parisorthopedic.com
- “Managing Osteoporosis holistically with Ayurveda” – ayuruniverse.com
- “OSTEOPOROSIS” – dabur.com
- “An ayurvedic proprietary herbal preparation, Calci-7, prevents ovariectomy-induced osteoporosis in rats” – ncbi.nlm.nih.gov