Osteoporosis seems to be a growing concern in the world today because of the lifestyle that usually results to thinning of bones. Osteoporosis is defined by A.D.A.M Medical Encyclopedia as the “thinning of bone tissue and loss of bone density over time”. Among the various types of bone diseases, osteoporosis is the most common.

There are two minerals that mainly compose the bone: calcium and phosphorus. The bones should get enough calcium in order for the bone tissue to be healthy. When the body is older, calcium, as well as phosphorus, is reabsorbed by the body resulting to thinning of the bones. Because of the weakened bones, it becomes fragile and despite negative injury, fractures will still happen.

While there are several reasons for getting osteoporosis, the number one victim of this disease is the post-menopausal women because of the drop in the levels of estrogen. Some older men are also affected due to the testosterone drop. The pharmaceutical and milk industry is busy promoting their product that fights osteoporosis. They are indeed beneficial to those who are suffering, but there are natural ways to fight this disease. Before resorting to drugs or packing yourself with milk, below are some of the natural ways to combat osteoporosis.

1. Eat calcium-rich foods

   Bone is made of calcium. So the more calcium one ingest, the healthier the bone. Our body actually is composed of 1.5 percent calcium. If your weight, for instance is 50 kilograms, 6.5 kilograms is the calcium in your body. 99 percent of the 6.5 kilograms is in the bones and teeth, while the rest is in all other parts of the body. As calcium combines with phosphorus, it becomes calcium phosphate, which is the major component that gives the bone its structure and form. Therefore it is recommended that to have stronger bones and to prevent cases of bone fracture due to osteoporosis, one should increase diet of foods rich in calcium.

   There are hundreds of foods rich in calcium, but number one on the list is a cup of low fat yoghurt that can provide almost 45 percent of the recommended daily value. Next on the list are sardines, where the 3.25 oz. can may already provide 35.1 percent of the daily value. Also providing the same value is sardines is the one-fourth cup of sesame seeds. For the milk products, a cup of goat’s milk can deliver 32.6 percent of the daily value, much higher than a cup of 2% cow’s milk, which only gives 29.7 percent. As to milk products, an ounce of shredded mozzarella cheese can already provide the body with 18.3 percent of calcium. But while all these foods are known to be very high in calcium content, the green leafy vegetables has more nutritional benefit, and not just calcium. Topping the list is a cup of boiled spinach, which, even with 24.5 percent in calcium, its calorie content is only 41.This is followed by boiled collard greens and cooked turnip greens. Always remember that the recommended calcium intake of 19-30 years old adult is 2500 mg. Those who are aged 51 years and above, who are more prone to bone fractures should limit their calcium intake to 2000 milligrams per day. Taking calcium beyond 3000 milligrams is already unhealthy and may lead to toxicity.

2. Get Enough of  Vitamin D

   What is vitamin D for in relation to calcium? Vitamin D, a fat soluble vitamin, is beneficial in the metabolism of calcium and phosphorus in the body, together with parathyroid hormones. While parathyroid hormones are responsible for reabsorption of calcium and phosphorus during times when the blood is depleted of calcium, vitamin D does the opposite. When there is too much calcium in the blood, vitamin D allows the calcium and phosphorus to combine and be stored in the bone structure, allowing the bone to become much stronger. Therefore it is highly recommended to also increase foods rich in vitamin D while taking calcium. Foods that are rich in vitamin D are salmon, sardines, shrimp, cow’s milk, cod, shiitake mushrooms and whole boiled egg.

3. Choose Fresh Vegetables

   While there is a growing concern that eating raw vegetables alone will lead to more incidence of bone fracture, a research published in the Archives of Internal Medicine has shown otherwise. Those who eat fresh raw vegetables may have lighter bones, but incidences of fractures are very low. The researchers found out that those who are taking raw foods have higher vitamin D levels in their blood. While it is somewhat imbalanced to limit food intake to raw vegetables alone, it is suggested to include fresh raw vegetables in the diet to help in strengthening the bones.

4. Move Around... Exercise!

   Not only will calcium protect the bone from developing osteoporosis, exercise can also strengthen the bone. There are people who stop moving around for fear of falling and breaking bones, but this is a distorted notion. Studies have shown that those who are spending their days sitting, lying down and not moving have more weak and brittle bones. But if one exercises, like he simple brisk walking, can actually help in strengthening the quality of the bones. Any physical activity that allows you to carry your body is a good way to prevent yourself from osteoporosis.

5. Quit Smoking

   In the research presented in Toronto in 2006, it showed that no matter whom you are, what your age is, what your diet is, if you are smoking, the health of your bone is compromised. It used to be that only smoking women are affected with osteoporosis, but there are evidences that men who are smoking have bones that are eroded. Additionally, the mineral density of the bone, particularly on the hip and spine, is lower compared to those who are not smoking. Moreover, second hand smoking also increases risk of getting osteoporosis.

6. Drink Alcohol in Moderation

   There are recent studies that showed that alcohol drinking can help fighting and controlling osteoporosis. Not only will alcohol improve the immune system of the body, it also stops bone loss. But alcohol should be taken in moderation because there are also studies that show that those who are consuming more than 2-3 ounces of alcoholic drinks are more likely to develop osteoporosis. Added to that is the ability of alcohol to increase the parathyroid hormones. Since parathyroid hormone is responsible for the reabsorption of calcium and phosphorus in the bones, the calcium reserve of the bone is depleted, thereby increasing risk of developing osteoporosis.

Sources
livestrong.com
healtharticles101.com
news.bbc.co.uk
sciencedaily.com