As you age, susceptibility to various bone disorders, including the prevalent issue of osteoporosis, heightens—impacting 1 in 3 women over 50 and contributing to 8.9 million fractures annually globally (1). Although a cure remains elusive, effective treatments can significantly decelerate or reverse its impact. In addition to conventional therapies, natural and Ayurvedic remedies offer promising avenues for osteoporosis management. This article delves into at-home treatments, highlighting holistic approaches to alleviating osteoporosis. Explore these remedies to enhance your understanding and potentially ease the challenges posed by this condition.
What Is Osteoporosis?
Osteoporosis is a degenerative medical condition characterized by the porosity and fragility of bones. This condition leads to a reduction in bone density, causing a loss of bone tissue and mass. The bones affected by osteoporosis become unusually porous, akin to sponges, making them susceptible to compression and significantly increasing the risk of recurrent fractures in the ribs, wrists, hips, and spinal vertebrae. While age is a predominant factor in the development of osteoporosis, it can affect individuals of all ages, regardless of gender. Understanding the nature of this condition is crucial for effective management and preventive measures. (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
Osteoporosis manifests in four distinct types based on characteristics and the extent of damage. These types are as follows: (3)
1. Primary Osteoporosis:
This type involves a significant increase in the rate of bone loss and a decrease in bone-building, primarily affecting women as they age.
2. Secondary Osteoporosis:
Conditions such as thyroid disorders, leukemia, and high doses of specific medications, including corticosteroids, can lead to secondary osteoporosis.
3. Osteogenesis Imperfecta:
Individuals can be born with osteoporosis, causing a loss of bone density and susceptibility to fractures without an apparent reason.
4. Idiopathic Juvenile Osteoporosis:
Seen primarily in children aged 8-14, this type of osteoporosis has no known cause. It reduces the rate of bone formation, increases bone loss, and elevates 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, a tall and slim figure, and a history of fractures. 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 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 prepare a rejuvenating tonic, especially for Vata disorders, which is highly beneficial for osteoporosis patients. For this, take half of the herb Shatavari and mix some ginger and sugar. 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 calcium absorption in the body. It can be consumed daily – natural or blended – to restore all lost bone tissue. This can be raw or dried amla, sweets from 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,’ ‘Behera,’ and ‘amla’) is another well-known ayurvedic remedy for 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 twice to three times daily to improve your bone density considerably. You can make it by boiling two 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 calcium release in your body.
6. Soy Products
Soy products are great for balancing 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. So, mix two teaspoons of apple cider vinegar with a cup of warm water and drink the mixture once daily to avoid osteoporosis.
10. Essential Oils
Essential oils like pine oil, sage oil, thyme oil, rosemary oil, etc., inhibit bone loss and resorption. Put 1-2 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
You can also make your herbal formula when treating osteoporosis naturally at home. This potion is an Ayurvedic medicine, and regular use can relieve osteoporosis symptoms quickly.
- 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. Directly pour ¼ teaspoon of this herbal mixture into a glass of warm milk. 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.
- Naturally, eat more foods filled with vitamin D, like eggs, cheese, fatty fish, etc.
- 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, 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.
As you age, the risk of osteoporosis increases, affecting many women over 50 globally. While a complete cure isn’t guaranteed, effective treatments can slow or reverse its impact. Natural remedies like sesame seeds, Indian gooseberry, guggul, Triphala, dandelion tea, soy products, sprouts, almond milk, apple cider vinegar, and essential oils can help. To prevent osteoporosis, maintain exercise routines, get sunlight exposure, and follow a mineral-rich diet, avoiding certain foods.
Frequently Asked Questions (FAQs)
What is osteoporosis?
Osteoporosis is a degenerative condition characterized by porous and fragile bones, leading to reduced bone density and an increased risk of fractures.
Who is at risk of developing osteoporosis?
Aging individuals, especially women over 50, face a higher risk. Additionally, factors like heredity, menopause, low sex hormone production, a slender physique, and a history of fractures contribute.
Can osteoporosis be completely cured?
No, osteoporosis cannot be cured entirely, but its impact can be slowed down or reversed through proper treatments and lifestyle changes.
What are the different types of osteoporosis?
Osteoporosis includes primary (age-related), secondary (resulting from medical conditions or medications), osteogenesis imperfecta (present from birth), and idiopathic juvenile osteoporosis (affecting children).
How does Ayurveda approach osteoporosis treatment?
Ayurveda focuses on natural remedies to improve bone health, including herbs like Shatavari, guggul, Triphala, and dandelion tea. Lifestyle changes, diet modifications, and essential oils are also part of Ayurvedic treatment.
What dietary tips does Ayurveda recommend for osteoporosis prevention?
Ayurveda suggests a diet rich in calcium, magnesium, potassium, and manganese. Include foods like sesame seeds, Indian gooseberry, soy products, sprouts, almond milk, and mineral-rich items while avoiding processed foods.
How can exercise contribute to osteoporosis prevention?
Regular exercise, such as swimming, walking, or yoga, helps maintain bone density. Weight-bearing exercises and resistance training are particularly beneficial.
Is sunlight exposure necessary for managing osteoporosis?
Yes, exposure to sunlight for at least 30 minutes daily is crucial for meeting vitamin D requirements, essential for bone health.
Are there any specific Ayurvedic potions for osteoporosis?
A DIY herbal potion with ingredients like Shatavari, wild yam, Vidari, Shankha bhasma, and Kama dubda can be consumed twice daily for relief.
What lifestyle changes are recommended for osteoporosis prevention?
Maintain an active lifestyle, avoid smoking and excessive alcohol, and steer clear of processed and unhealthy foods to support overall bone health.
- “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