Osteoporosis is a disease in which the bone’s quality and density are reduced rapidly. In this medical condition, the bones become more fragile and brittle, and the chance of fracture is immensely enhanced. The bones become weaker because they rapidly lose density. Asian and White women above the age of 40-45 are at greater risk for developing osteoporosis. Various other risk factors for osteoporosis include personal and family history, type of body and gender. Yoga is an effective way to get rid of body aches related to osteoporosis which also helps in strengthening the bones.
There are several causes of osteoporosis. Here we have pointed out a few common causes.
Osteoporosis is a silent disease that does not show any evident signs or symptom until the diseased has progressed considerably, causing bone fractures.
Osteoporotic fractures are not only responsible for great pain and loss of mobility, but also other fatal consequences.
There are several osteoporosis symptoms like pain, bone fracture and height loss. According to researchers, the following foods help in preventing osteoporosis and relieving the painful symptoms.
Fish is a rich source of calcium, and a perfect osteoporosis diet should include fish. The list of calcium rich fishes includes sardines and canned salmon. Their tiny bones are one of the greatest sources of calcium. Calcium is important for bone health as it helps bones remain healthy and strong.
Calcium is important for maintaining the levels of bone mass, and it also helps to maintain the structure of the body. Various vegetarian sources of calcium include oranges, sesame seeds, almonds, kale, Blackstrap Molasses and white beans.
Yogurt is one of the most noted foods that help to reduce the problems of osteoporosis. It is derived from milk, and it is a great source of animal protein and several other nutrients such as Vitamin B2, calcium, potassium, Vitamin D, magnesium and Vitamin B12. During menopause, the decreased level of estrogen can cause bone loss and to ensure bone health the body primarily needs Vitamin D and calcium.
Probiotics in yogurt help to keep the intestinal tract and the gut free of disease, and it also boosts the immune power. Yogurt prevents colon cancer, and it also helps to reduce the high blood pressure, vaginal infection and improves the problems of constipation, diarrhea.
Regular drinking of milk helps to reduce the symptoms of osteoporosis. Milk and dairy products are foods rich in calcium, protein, carbohydrate, fat, Vitamin A, B Vitamins, Vitamin D, Vitamin C, Vitamin E , folate, iron, magnesium, manganese, phosphorous, potassium, selenium, sodium and zinc. Milk is one of the glowing skin home remedies that helps to prevent premature aging, remove stains on the face, make the face look more radiant, lower allergic skin reaction, heal wounds, nourish and soften the skin and exfoliate dead skin cells.
Vitamin D is important for absorption of calcium in the body and it also effectively prevents osteoporosis, chronic fatigue, depression, hypertension, muscle pain and cancer. It is essential for bone health and also boosts the immune system.
An ideal diet for osteoporosis should include eggs. Eggs are rich in Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Vitamin A, calcium, folate, phosphorous and selenium. Eggs are one of the best natural sources of protein that protect our bones and promote healthy hair and nails. Vitamin D controls the genes involved in making estrogen. Estrogen is one of the main sexual hormones that aid sexual and reproductive development in women.
Phosphorous is an important component for the making of healthy bones, and the density of bones is build up by phosphorous and calcium. Various other health benefits of phosphorous include improved digestion, protein formation and strong bone formation. Several natural sources of phosphorous include nuts, cheese, fish, beef, soya foods, beans and lentils.
There are various types of cabbages like cannonball cabbage, bok choy, choy sum, early jersey wakefield cabbage, January king cabbage, napa cabbage, Portugal cabbage, red drumhead cabbage, savoy cabbage, walking stick cabbage and winningstadt cabbage. So you can see that you are spoilt for choice. Cabbage is one of the best foods for osteoporosis as it ensures strong and healthy bones.
Cabbage is a source of fiber, vitamin B6, Vitamin D, folate along with some of the essential minerals for the body such as manganese, iron, magnesium, phosphorous, calcium for strong bones and potassium that helps to reduce high blood pressure. Rich in Vitamin K, cabbage also helps the process of bone metabolism and prevents Alzheimer’s disease.
Banana is one of the effective foods to prevent osteoporosis. Regular eating of banana helps the body to absorb calcium and other essential nutrients that ensure healthy bones. Bananas are loaded with Vitamin A, C and E, natural oils, carbohydrates, potassium, zinc and iron. Bananas protect against cancer, prevent hangovers, diabetes, lower depressions and relieve morning sickness.
The presence of magnesium regulates the development of bone structures. It lowers the level of high blood pressure and prevents cardiovascular disease. Various other sources of magnesium include beans, lentils, fish, nuts, seeds, dark leafy greens, avocado and whole grains. Banana is also an amazing fruit with potent hair and skin benefits and the use of banana face mask for oily skin is well known.
High in Vitamin D, calcium, fiber and antioxidants, beans and lentils are the best foods for osteoporosis. Folate plays an important role in the development of red blood cells. It is necessary for carrying out many bodily functions like bone repair and bone maintenance, DNA synthesis, amino acid metabolism, the formation of leukocytes and erythrocytes.
Inclusion of fiber-rich beans and lentils in the daily diet might be the answer to the question of how to overcome obesity. It also prevents various cancers including colon cancer as well as heart disease. The presence of antioxidants helps to protect cells from free radicals.
Fruits like apples, oranges, cherries, strawberries and vegetables like beets, red peppers, red potatoes aid in the reduction of osteoporosis symptoms. They are loaded with Vitamin C, Vitamin D, magnesium and phosphorous. Vitamin C can slow down the process of bone loss and regulate greater bone mass. It also lowers the rates of fractures.
Vitamin C works as an antioxidant, slowing down the rate of free radical damage, and it is the key to avoiding scurvy. Therefore, increase the consumptions of fruits and vegetables to lose weight in a healthy way and fortify your bones.
Almond is an oval nutlike seed of the almond tree, growing in a woody shell. It is widely used as food and for oil extraction. It is a good source of manganese, Vitamin E, biotin, copper and riboflavin. It promotes healthy bones and also increases bone density. Almonds are an inseparable part of the osteoporosis diet plan.
Various other health benefits of almonds include the reduction of the chance of heart attack, lowering cholesterol level, protecting artery walls from damage, providing healthy fats. It also aids in good brain function by nourishing the nervous system and reduces the chance of cancer, especially colon cancer. The benefits of almond milk for skin make it a popular ingredient in skin care products.
When it comes to sprouts health benefits, the pros are numerous. It is a great source of dietary fiber, thiamin, copper, iron, manganese and phosphorus and Vitamin D. It prevents osteoporosis, cancer, diabetes, anemia and arthritis and reduces the chances of heart disease and digestive problems. It does not contain any cholesterol. Sprouts are great for weight loss. Each cup of Bengal gram sprouts has 45 grams of carbohydrates that are about 65% of the total calorie content of the legume. Vitamin D helps the process of bone metabolism. The best Vitamin D food sources include oily fish, cod liver oil, mushrooms, tofu, dairy products and caviar.
Osteoporosis has major impacts on one’s social, emotional and personal life. Include the above-mentioned foods in your diet to fight osteoporosis and follow the natural ways to prevent osteoporosis and don’t forget to share your health tips with us.
Deblina Biswas has an M.Sc degree in Nutrition from the University of Osmania and has tons of experience in Fitness and Nutrition. She loves everything about food and fitness and the fact that she has been able to follow her heart when it comes to her profession. When she is not working, she likes to rustle up delectable concoctions in the kitchen, of course keeping the health quotient intact. She says, everyone just loves her healthy biryani she makes for special occasions. She believes that most ailments can be cured with the right amalgamation of nutrition and fitness.