Natural home remedies for Osteoporosis
Osteoporosis is a condition in which bones become brittle or fragile. Women are more at risk for osteoporosis, especially after menopause, when bone loss increases due to lack of estrogen.
WHAT ARE THE SYMPTOMS?
- Back pain
- Bone loss
- Bone spurs
- Easily fractured bones
- Loss of flexibility
- Loss of height
- Stooped posture
It has been estimated that in 2010, 10.2 million adults over 50 had osteoporosis and that 43.4% had low bone mass (NIHMSID: NIHMS758499).
- Being female
- Certain medical conditions
- Certain medications
- Excessive alcohol consumption
- Family history
- Gastrointestinal surgery
- Low calcium intake
- Nutritional deficiencies
- Sedentary lifestyle
- Unhealthy hormone levels
- Hormone therapy
- Lifestyle changes
A healthy immune system is always the first line of physical disorders. It is important to eat a balanced diet, with as much variety as you can manage, with lots of whole, fresh vegetables and fruits, quality protein and healthy sources of monounsaturated fat. The Zone is an excellent nutrition plan.
FOODS THAT MAY PROMOTE HEALING
- Adequate protein (see Zone Diet)
- Bone broth (be sure to use vinegar in cooking to leach calcium out of the bones)
- Calcium-rich foods
- Coconut oil
- Dairy products
- Foods rich in manganese
- More alkaline foods and fewer acidic foods
- Most fruits and vegetables
- Sea vegetables
- Vitamin D-rich foods
FOODS AND OTHER SUBSTANCES TO REDUCE OR ELIMINATE
- Excessive intake of meat
Excessive salt may cause you to lose calcium.
- Foods high in phytates like wheat bran and legumes (soak beans for several hours first and then cook in fresh water)
- Grilled food
- Ingest caffeine in moderation
- Oxalates, found in spinach and other foods, may block calcium absorption.
- Raw seeds
- Refined carbohydrates
- Smoking lowers hormone levels.
TEAS AND OTHER LIQUIDS
Polyphenols in tea may help with bone growth. Pu’erh tea, Oolong and Black teas may be good for your bones, if used in moderation.
- Alfalfa tea
- Green tea
- Horsetail tea
- Nettle tea
- Oat Straw tea
- Red Clover
HERBS AND SPICES
- Black cohosh (may not be safe for long-term use)
- Dong quai
- Lady’s Mantle
- Red Sage
- Wild yam
Essential oils can be administered via a diffuser for inhalation, administered topically in a carrier oil (coconut, almond, olive, etc.), or undiluted drops can be added to a hot bath or compress. Find recipes for blends on the web or create your own.
- Roman Chamomile
OTHER SUBSTANCES AND SUPPLEMENTS
The cost of having a blood test to determine if you have nutritional deficiencies is likely to be negligible compared to over-consuming expensive supplements that you do not need.
- Calcium supplementation if you simply cannot get enough in your diet. Too much can increase the risk of heart disease or kidney stones.
- Vitamin D3
- Vitamin K2
Water may not be directly related to bone density, but it is essential and a main nutrient for the human body. Without it, you cannot survive for many days. Staying hydrated is fundamental for a healthy body, so how much is enough? There are so many differences in people (i.e., how much we sweat), as well as the diets we consume (a lot of water comes from healthy, whole foods), but a general rule is to consume enough water that your urine is clear, but not so much that you dilute your nutrients. If you are taking certain supplements that make your urine yellow, then you can start out with the formula of drinking ½ to one ounce of water for each pound you weigh. If you weigh 130 pounds, drink 65 to 130 ounces of water a day. Definitely drink when you are thirsty.
Exercise builds bones. Inactivity hastens bone loss. Walking just 20 minutes a day four days a week will help to maintain bone density. If you are ill, you will want to take it easy, of course, but there is always something you can do to support your body. Do what you can without making yourself feel worse. Exercise in fresh air whenever possible.
Research suggests that sleep can have an impact on how bones repair (https://saveourbones.com/why-sleep-is-crucial-to-your-bone-health/). If you wake in the morning after 7-9 hours of uninterrupted sleep feeling unrested, you aren’t getting enough sleep or you have an underlying health condition.
Chronic psychological stress is a risk factor for osteoporosis (https://www.ncbi.nlm.nih.gov/pubmed/26667192). Stay calm. Anxiety undermines health. Practice relaxation exercises, talk to a friend, meditate. Do what works for you to stay mellow. Some of the following relaxation methods may be helpful for you:
- Art therapy
- Bach flower remedies
- Cognitive behavioral therapy
- Music Therapy
- Qi Gong
- Tai Chi (Tai chi may do more than just calm you down: https://taichiforhealthinstitute.org/programs/tai-chi-for-osteoporosis/).
OTHER THINGS YOU CAN DO
- https://www.algaecal.com/sp/apsb6a/us/dp/osteoporosis/?gclid=EAIaIQobChMI3eWS8pHX3AIVhEOGCh3aig-GEAAYASAAEgLZevD_BwE (this is not an endorsement)
- Acupuncture is used broadly in China for osteoporosis
- Ayurveda (http://www.mapi.com/ayurvedic-knowledge/joints-and-bones/ayurveda-solutions-for-osteoperosis.html)
- Chinese Medicine (https://www.integrativepractitioner.com/topics/news/new-osteoporosis-treatment-uses-traditional-chinese-herb-prevent-bone-loss)
- Earthing (https://thenaturalmedicalhealthwell.com/earthing-heaven/earthing-and-health/earthing-osteopenia-osteoporosis/)
- Homeopathy (https://www.uofmhealth.org/health-library/hn-2247004)
- Watercure (https://www.watercures.org/I)
- A wholesome, balanced diet
- Adequate hydration
- Regular exercise
- Low stress levels
- Quality sleep