Osteoporosis

Osteoporosis is derived from the Greek words “osteo” which means bone, and “porosis” which means thinning, or becoming porous. It is a type of bone disease wherein there is a reduction of the bone mineral density (or BMD), which means that an individual has low bone mass or deteriorating bone tissue. The bones become thin, brittle and are easily broken.

BMD is the term used to determine the amount of bone present in the skeletal structure. The higher BMD is, the stronger the bone mass are. It is handed down through heredity, and changed due to medications and lifestyle.

If left untreated for a long time, it can cause broken bones or bone fractures that occurs typically on the hip, spine and wrist. It can occur in the form of cracking (on the hip), or collapsing (or compression fracture of the spine vertebrae). Almost all parts of the skeletal system are prone to osteoporosis.

Complications may cause lifetime impairment. A fracture in the hip may cause an individual to go limp and unable to walk, permanent disability, or even demise. Spine or vertebrae fractures may cause shorter height, severe back pain, and bone deformity. It can make a person get a hunched back while standing or walking.

It mostly occurs in post-menopausal women, although it can also occur in men and pre-menopausal women.

Statistically, 1 in 4 women ages 50 and above have osteoporosis, while 1 in 8 men ages 50 and above can also get the disease.

Symptoms
Most people are unaware that they already have osteoporosis until diagnosed.
Such symptoms include acute back pains on the mid-lower back, painful sensation on the ribs, hips or wrist, hunched back, fractures on the thigh bone, hipbone or lower arm bone above the wrist, lower height due to collapsing vertebrae, and limited mobility.

Causes
Various causes include post-menopausal estrogen deficiency for women and testosterone deficiency for men; aging which leads to wrist, spine, and hip fractures; glucocorticoid or thyroxine excess; calcium, vitamin D and phosphorus deficiency from malnutrition; taking medication such as anti-coagulants, anti-convulsion, cortisone/corticosteroids, and thyroid supplements, hampers the body to absorb calcium.

Other illnesses or diseases such as diabetes, over-active thyroids and rheumatoid arthritis also cause bone loss. Anorexia nervosa or bulimia causes changes to a women’s estrogen level and therefore leads to osteoporosis.

Lifestyle that includes drinking excessive alcohol, coffee or tea; cigarette smoking, lack of physical exercises such as weight bearing, and heredity are also important factors that cause osteoporosis.

Home Remedies
Exercise: Do weight-bearing exercises such as walking or jogging for at least 30 minutes. Do this 3 times a week. It can increase the BMD as well as reduce the risk of ineptness as it strengthens the major muscle groups in the legs and the back.

Water walking: Submerge the body until it reaches the chest area. Try to walk against the water for at least 30 minutes. Do this exercises 3 times a week. It will help support the body weight and relieve bone and joint pains.

Dandelion tea: Prepare tea using dandelion leaves. It will help build bone density.

Soy: Take at least 40 mg of soy isoflavone supplements everday, or consume more products made of soy. Soy isoflavones, an active ingredient in soybeans balances the estrogen levels, therefore prevents bone loss due to hormonal imbalance.

Chaste berry: Take at least 250 mg of standardized chaste berry extract everyday for 2-3 months. It contains vitexicarpin and vitricin that balances hormone levels.

Dong Quai: Take 250 mg of standardized extract of dong quai daily to balance the hormone levels, and relieve any menstrual disorders, PMS or infertility.

Black cohosh: Take 20 or 40 mg of black cohosh extract twice a day to prevent osteoporosis.

Sesame seeds: Consume moderate amount of sesame seeds every morning to prevent osteoporosis.

Almond milk: Soak almonds in warm water. Peel it after a few minutes. Mix with cow’s milk, goat’s milk or soymilk.

Diets
Consume at least 1,500 mg of calcium every day. You can take it in your diet or as a supplement. 8 oz. glass of milk contains approximately 300 mg calcium. The body can only absorb about 500 mg of calcium at a time.

Eat foods that are rich in calcium, vitamin D and phosphorus. Calcium is especially necessary to maintain healthy bones. They are found in dairy products such as cheese, milk and yogurt, almonds, broccoli, sardines, salmon and dark, green leafy vegetables.

Eat foods that are rich in zinc, boron and copper. They are contained in beans, fresh fruits, vegetables, shellfish, fish, lean meat, whole grains, and any unprocessed foods.

Eat foods that are rich in boron (a mineral the helps the body to absorb calcium), such as apples, grapes, pears, and other fruits. It is also found in honey, legumes, and nuts.

Eat foods that are rich in manganese such as beans, nuts, pineapples, spinach, and whole wheat.

Brussels sprouts not only prevent osteoporosis, but also other diseases and disorders such as cancer, birth defects, and heart troubles. It is also rich in essential vitamin K, a vitamin that activates the osteocalcin protein in bones that holds calcium molecules in place.

Excess amount of calcium on dairy products can cause acification, a condition that leeches the calcium out of the system. It is therefore advised to consume alternate sources of calcium such as nuts and vegetables rather than milk products alone.

Further Suggestions
Exercise regularly for further improvement of health.

Quit smoking and limit alcohol intake.