Effective ways to prevent and treat osteoporosis
Osteoporosis refers to the weakening of bone structure and bone mineral density (BMD) in women (and less frequently, men), as they cross middle age into old age. Most osteoporosis complaints occur at or after the age of 45-50. Osteoporosis is a crippling and seriously disabling condition, and its incidence is mainly associated with fragile bone structure, leading to a high probability of fractures, bone pain, and curved bone growth in the affected person. Fractures may result even from very minor injuries or falls, and the hips, wrist and ribcage are the most susceptible. Severe back pain, joint pain, and unbalanced, crippled walking are very common.
Osteoporosis is closely linked to the occurrence of menopause in women, because of lowered estrogen levels which interfere in bone growth. Bone is formed by absorbing calcium over a period of time from the bloodstream, and calcium is given back to blood when a bone structure needs to dissolve. It’s the hampering of this absorption and resorption that causes weak bone structure.
Women of certain genetic descent (e.g Asian and Indian) are more at risk of developing osteoporosis in later stages of life. Osteoporosis has also been found to be partially hereditary, so you should be careful if some female ancestor in your lineage has suffered from it already. Dependence of women on high levels of steroid medication, smoking and excessive drinking, staying confined to badly lit damp places etc. can increase the incidence of developing osteoporosis.
Prevention
Even though a woman crossing the age of 50 has as much as 20-30% chance of developing osteoporosis, the disease is completely preventable and treatable. A disciplined change in diet and an understanding of the body’s way of functioning can not only decrease the chances of suffering from weak bones during later years, it can also relieve the condition of already suffering patients.
Regular physical activity and exercise is a must, both for non-suffering young women and suffering elderly women. A sedentary lifestyle increases the risk of curved bone structure later. Aerobic exercises, yoga, running and jogging etc. typically utilize muscle and bone coordination, and are recommended activities. Exposure to the sun is a must, and being under the sun for even half an hour everyday can prevent osteoporosis later.
Diet and supplements
Calcium and Vitamin D are the two most important supplements needed in the diet of the patient. These must be accompanied with regular intakes of Vitamins E and K, magnesium, and most other minerals. They are easily available as over-the-counter supplements. Calcium intake must not be more than 1000-1100 mg per day, because it may interfere with kidney function.
A diet rich in green leafy vegetables (except spinach) and fruits is a must. It’s not necessary to have food only rich in calcium, and in fact, a high intake of milk or dairy products for this purpose is not recommended. All kinds of peas and legumes, dried fruits, nuts, lemon juice and vinegars, yoghurt, beans etc. help in the retention of calcium, and can be taken regularly. Very salty food, smoking and excessive alcohol consumption should be decreased, even for a non-patient.
A lot of natural herbs help in calcium absorption and in relieving joint pain. One good example is Boswellia, whose supplements can be taken regularly to soothe pain and prevent the onset of further disease.
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