Bone is a living tissue which is constantly absorbed and replaced. But as we are getting older, the bone mass and density typically decrease. There are some cases when it can lead to weak and brittle bones and this condition is known as osteoporosis.
There was one study in which is said that more than 40 million people suffer from either low bone mass or osteoporosis [1]. This is a progressive disease. As people are getting older, the process of replacing existing bones with new bones slows down and they start losing their bone density either due to losing too much bone, making too little bone, or both. This condition affects bone men and women.
Osteoporosis is more common in women after menopause due to the reduction of estrogen in their bodies. Also, people who are of Asian or Caucasian descent are having the highest risk of developing osteoporosis [2].
Osteoporosis risk factors
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Also, there are other factors which can lead to osteoporosis such as a small-boned frame, low body weight, certain medications, smoking, physical inactivity, poor nutrition, and family history. Adrenal glands, parathyroid gland, and overactive thyroid are also linked to osteoporosis.
Vitamins against osteoporosis
If you do not take adequate calcium, then it could lead to osteoporosis. Also, there are other nutrient deficiencies which have a role in bone formation including boron, copper, zinc, manganese, magnesium, Vitamin D, and Vitamin K.
There are many scientists who have said that osteoporosis is a silent disease because virtually there are no symptoms of bone loss in the early stages.
The main consequence is the increased risk of bone fracture. The bones become so brittle that even a slight fall can cause a fracture, which commonly happens in the spine, wrists, or hips. During the later stages, there can be some signs and symptoms like limited mobility, a stooped posture, loss of height over time, and back pain. If you are diagnosed with osteoporosis or you have a high risk of developing it, then you must follow a strict diet and you should maintain a healthy lifestyle to slow or ward off the osteoporosis progression. You need to talk with your doctor about the mentioned home remedies for osteoporosis before you start using them as your natural treatment.
9 Home remedies for osteoporosis
Fish oil
Fish oil supplements can help to increase the bone mineral density because they have Omega – 3 fatty acids and Vitamin D. There was one study done by NASA which was said that the Omega – 3 fatty acids in the fish oil can inhibit the activation of factors that can lead to bone and muscle loss by minimizing the bone breakdown [3].
A simple option is to take 1,000 mg of fish oil supplements once per day with a meal. Also, you can eat cold-water fish like salmon because it can help to raise the essential fatty acids in your diet. People who are taking blood-thinning medications should not use fish oil supplements without talking with their doctors.
Pineapple
This home remedy has manganese which can help in the prevention and treatment of osteoporosis. There are some studies which are shown that manganese deficiency is linked to bone loss and bone malformation which in turn can cause osteoporosis and low bone density [4].
You should eat one cup of fresh pineapple chunks daily before your meal. In one cup of pineapple, there is about 75% of the required dose of manganese. Also, you can drink a cup of pineapple juice on a daily basis because it can help you to prevent osteoporosis.
Sesame seeds
In Ayurvedic medicine, sesame seeds were an effective way to prevent osteoporosis by including them in their diets.
These seeds are rich in calcium which is one of the most important nutrients for bone health. Also, they have other nutrients for bone health like Vitamin D, Vitamin K, phosphorus, zinc, copper, manganese, and magnesium.
You should chew a handful of roasted white sesame seeds on daily basis in the morning. Also, you can mix one teaspoon of roasted and ground sesame seeds in one cup of warm milk. You should drink this home remedy two times per day. Also, you can use roasted sesame seeds in your baking and cooking. [5]
Enjoy the sun
Vitamin D is a very important vitamin for healthy and strong bones. The sunlight is one of the best sources of Vitamin D. You should expose yourself to early morning sun rays for about ten to fifteen minutes per day. It can help your body to produce Vitamin D.
Almond milk
This home remedy has a good amount of calcium and this is a reason why it is a very effective home treatment for osteoporosis. Also, it has flavonoids which can help to reduce the number of free radicals in the body which in turn can help to protect against osteoporosis.
Also, it has magnesium and manganese which are very important for healthy and strong bones.
You should soak one cup of almonds in water overnight. On the next day, you should remove the peels and put the almonds in a blender with 2 to 2½ cups of water. You should blend them into a smooth puree and add a little cinnamon powder and honey according to your taste and blend again. You should strain this home remedy with a cheesecloth and strainer. You should drink this home remedy on daily basis. Also, there is another option and that is to soak the almonds in water overnight and blend them with one cup of warm milk. It is recommended to use goat milk. You should add a pinch of ginger, cardamom, and saffron powder to this home remedy and drink it 2 times per day before breakfast and before bedtime.
Coconut oil
There were recent studies in which is suggested that supplementing your diet with virgin coconut oil can reverse the effects of estrogen deficiency which are included those of bone density [6].
Coconut oil has antioxidant compounds which have the potential to maintain bone structure and prevent bone loss due to hormonal changes. Also, this oil can help your body to absorb magnesium and calcium which are 2 essential nutrients that are required for developing and maintaining strong bones.
You should consume 3 tablespoons of virgin coconut oil on a daily basis because it can help to prevent osteoporosis and 5 tablespoons per day can reverse it. Also, you can apply externally the coconut oil over your entire body and you should massage gently for a few minutes. Then, you should take a hot bath. When you will do this home remedy on daily basis, then it will have a positive effect on bone health. Also, you can use virgin coconut oil in your cooking.
Apples
If you eat at least one apple per day, then you can keep osteoporosis at bay.
Apple has a unique combination of antioxidants like flavonoids and polyphenols which are making it a powerful home remedy for osteoporosis. There was one study done by French researchers in which was said that the flavonoid called phloridzin which is present in apples can help in the protection of postmenopausal women from osteoporosis by increasing bone density and improving inflammation markers [7]. Also, there are trace minerals in apples such as boron which can hold on to calcium which is the building block of bones as well as muscles. To enjoy all benefits of apples, you need to eat them along with the skin. Also, you can opt for organic apples to avoid pesticides and synthetic waxes.
Prunes
When you eat prunes on a daily basis, then it can help you to prevent osteoporosis and fractures. This home remedy is good for bones because they have high amounts of polyphenols which is an antioxidant that helps to reduce bone loss. Also, they are rich in copper and boron, 2 trace minerals which are important in bone formation. It is recommended that people of all ages should eat 2 – 3 dried plums per day and gradually increase the amount to 6 – 10 per day to prevent osteoporosis. [8]
Coriander
This home remedy is rich in minerals which are very important for maintaining bone health. Both coriander seeds and leaves are rich in calcium, manganese, potassium along with iron and magnesium.
Manganese and calcium are playing an important role in the treatment and prevention of weak bones. It has nutrients that can help to reduce spinal bone loss in older women. You should mix 2 teaspoons of coriander seeds in one cup of hot water. You should cover it and steep it for 5 – 10 minutes. You should strain it and add honey. You should drink this home remedy 2 times per day. Also, you can include coriander leaves and seeds in your cooking.
References:
[1] Division of Health Promotion and Chronic Disease. Osteoporosis. 2019. Retrieved from dhhr.wv.gov/hpcd/FocusAreas/osteoporosis/Pages/default.aspx.
[2] NIH Osteoporosis and Related Bone Diseases – National Resource Center. Osteoporosis and Asian American women. 2018. Retrieved from www.bones.nih.gov/health-info/bone/osteoporosis/background/asian-American-women.
[3] Braukus M, Edwards A, Jeffs W. NASA Studies Find Omega-3 May Help Reduce Bone Loss. 2010. Retrieved from www.nasa.gov/home/hqnews/2010/may/HQ_10-108_Omega-3_Studies.html.
[4] Della Pepa G, Brandi ML. Microelements for bone boost: the last but not the least. Clinical Cases in Mineral and Bone Metabolism. 2016;13(3):181-185.
[5] Boulbaroud S, Mesfioui A, Arfaoui A, et al. Preventive effects of flaxseed and sesame oil on bone loss in ovariectomized rats. Pakistan Journal of Biological Sciences. 2008;11(13):1696-701.
[6] Hayatullina Z, Muhammad N, Mohamed N, Soelaiman I-N. Virgin coconut oil supplementation prevents bone loss in osteoporosis rat model. Evidence-based Complementary and Alternative Medicine. 2012;2012:237236.
[7] King G. The apple. 2011. Retrieved from www.kinginstitute.org/attachments/article/246/Apple-hnu-3-2011.pdf.
[8] Wallace TC. Dried plums, prunes and bone health: A comprehensive review. Nutrients. 2017;9(4):401.
