Natural treatments and home remedies for osteopenia

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Natural cures for osteopenia

When someone has osteopenia, then it means that he or she has lower than normal bone density. This means that you will have brittle and weaker bones than the normal ones. People are diagnosed with osteopenia when the bone density is not low enough to be classified as osteoporosis but it is not high enough to be considered within normal range. Osteopenia is more of a relative disorder or state than a disease. This is a warning sign that this condition can progress and it is becoming worse as the time passes if it is left untreated. [1] Women are having more chances to have osteopenia and osteoporosis than men. But both sexes can develop osteopenia. It is natural for women to have lower bone density compared to men. Also there are some reproductive hormones, especially estrogen which are affecting the rate at which bone mass is lost or created. There are many people who have osteopenia but they do not have symptoms so they are not aware of their condition. The most common signs and symptoms of osteopenia are trouble exercising normally due to pains or injuries; dealing with bone pains and other aches that affect the tissues near the bones, including the joints; suffering from one or more bone fractures or breaks. You need to talk with your doctor if you suffer from osteopenia before you start using some of the below mentioned home remedies for this condition.

Osteopenia home remedy treatments

Get enough sunlight: It is known that the Vitamin D can improve the calcium absorption. You can get the Vitamin D with the natural sunlight. You should aim to get 15 – 20 minutes of sunshine on your bare skin on daily basis because in this way you will allow your body to make enough Vitamin D to protect your bones. You should be careful when you expose your body on sunlight because UV rays can increase your risk of skin cancer.

Vitamin K2: We need to consume Vitamin K2 to form a protein which is critical for the bone formation. You should eat more Vitamin K – rich foods or you can take a high quality Vitamin K2 supplement. [2] If you are taking supplements, then you should take 100 micrograms on daily basis.

Vitamin B12: This vitamin is very important for elderly people because they can have a hard time with Vitamin B12 digestion due to the stomach acid changes and for vegans and vegetarians who do not consume enough Vitamin B12 from their diets.

Iron: You should consume foods that supply iron because they can help in the prevention of anemia. Foods that are rich in iron are chard, kale, spinach, seeds, nuts, eggs, fish, beef, chicken or turkey, bison and lamb.

Natural cures for osteopenia

Natural cures for osteopenia

Collagen protein: Collagen is a component of the bone which can help to build its framework and it provides a flexible structure which can withstand pressure. Bone broth is a natural source of collagen. You can take protein in supplement or powder form.

Vitamin K: You should eat foods that are rich in Vitamin K on daily basis. Green leafy vegetables are the best sources of Vitamin K but most vegetables are good sources of this vitamin.

Magnesium: This is a mineral which your body needs for proper calcium metabolism. [3] You should aim to get between 300 – 500 mg of this mineral on daily basis. One of the best ways to consume magnesium is to eat foods that are high in magnesium, such as lentils, broccoli, almonds, tofu and spinach. Also sunflower seeds and pumpkin seeds are good sources of magnesium.

Vitamin D: There was one study in 2006 in which was said that Vitamin D deficiency and insufficiency is very common in people who suffer from osteopenia and osteoporosis. This vitamin is essential for our bodies because it is helping the body to absorb the calcium which is the mineral key for forming and maintaining bone. It is recommended by experts to take a Vitamin D supplement on daily basis for people who have dark skin, elderly adults, for those who never spend time outside and who have a history of deficiency. The daily dosage recommendations vary a bit but most experts are recommending taking about 1,000 IU of Vitamin D on daily basis. Older adults who have some problems with synthesizing enough Vitamin D via their skin may need higher amounts of this Vitamin. [4]

Green tea: There was one study in 2009 in which was said that the consumption of green tea can improve the bone mineral density by stimulating the activity in the bone – forming cells and inhibiting activity in bone – weakening cells. [5]

Osteopenia diet: It is very important to eat a varied diet with adequate calories to fuel all your body’s processes because in this way you will get all the vitamins and minerals which are needed to build and maintain strong bones. It is known that the under – eating for many years, such as to achieve the desired weight or low body fat percentage, can cause osteopenia which can result in long – term problems. Also there are several nutrients which can support the bone health, especially Vitamin D and calcium. There are other nutrients which are needed to prevent bone disorders, such as magnesium, Vitamin C and iron. Anemia (iron deficiency) is one risk factor for osteopenia because the iron is important for the collagen synthesis and Vitamin D metabolism. [6] Vitamin C is playing an important role in the collagen formation. This vitamin can help to stimulate the cells which build bones, help Vitamin D to work properly and enhance calcium absorption.

Foods to avoid: You need to decrease your sodium intake. Also you should avoid consuming fast food and salty processed food. You should not salt your food before you taste it. You need to limit your caffeine intake. You should quit smoking. You need to avoid alcohol or you should drink it only in moderation.

Calcium: You need to obtain calcium from foods in your diet. You should choose quality and organic dairy products such as milk and yogurt. You should eat more dark green vegetables (such as broccoli, bok choy, collard greens), sardines (with bones), calcium – fortified soy milk and orange juice and whole soy products (like tofu). If you know that you are not getting enough calcium, then you can take calcium supplements. Most adults need 1,000 mg of calcium on daily basis. You should choose calcium citrate because your body absorbs it best. If you have a family history of osteoporosis, if you are postmenopausal woman or if you are not eating at least 3 servings of dairy per day and/or calcium – fortified foods, then you should taking calcium supplements.

Practice osteopenia exercises: It is very important to stay active because this can help to maintain skeletal strength. This is also beneficial throughout older adulthood. Exercises can help the body to reduce the decline in the bone mass which is associated with aging. Also it has many other health benefits, such as contributing to healthy body weight and hormone balance. It is very important to do exercises because they can keep our muscles strong. Also they can help with the balance and coordination. Also they can prevent falls or slips which wind up causing serious injuries or fractures. The most beneficial exercises for your bones are the weight – bearing exercises but this term is confusing people. This type of exercise is including any type of exercise which forces you to work against the gravity and which you can practice with an upright posture. Some weight – bearing exercises are tennis, skiing, dancing, walking and running. You should aim to do weight – bearing exercises at least three to four times per week for about half hour to one hour at a time. Also you can do these exercises more often. Also it is very beneficial to do weight training exercises, such as resistance cables/bands, free weights or body weight, about 3 times per week for thirty minutes.

Vitamin C: This vitamin is playing an important role in the collagen formation. You should eat foods that are rich in Vitamin C, such as kale, broccoli, kiwi, peppers, berries, papaya or guava and citrus fruits.

Maintain a healthy weight: It is known fact that the obesity can increase the inflammation and it can lead to hormonal changes that can damage bones. You should maintain a healthy weight because it is easier to exercise and to stay active in older age. Also there are many other ways which can help you to reduce the inflammation, such as not – over consuming alcohol, controlling stress, getting enough sleep and quitting smoking. [4]

References:

[1] Silva ACV, da Rosa MI, Fernandes B, et al. Factors associated with osteopenia and osteoporosis in women undergoing bone mineral density test. Revista Brasileira de Reumatologia. 2015;55(3).

[2] Akbari S, Rasouli-Ghahroudi AA. Vitamin K and bone metabolism: A review of the latest evidence in preclinical studies. BioMed Research International. 2018.

[3] Briscoe AM, Ragan C. Effect of magnesium on calcium metabolism in man. The American Journal of Clinical Nutrition. 1966;19(5):293-306.

[4] Eriksen EF. Treatment of osteopenia. Reviews in Endocrine & Metabolic Disorders. 2012;13(3):209-223.

[5] Ko CH, Lau KM, Choy WY, Leung PC. Effects of tea catechins, epigallocatechin, gallocatechin, and gallocatechin gallate, on bone metabolism. Journal of Agricultural and Food Chemistry. 2009;57(16):7293-7.

[6] Pan M-L, Chen L-R, Tsao H-M, Chen K-H. Iron deficiency anemia as a risk factor for osteoporosis in Taiwan: A nationwide population-based study. 2017;9(6):616.

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