Home Remedies for Osteoporosis

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This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE and should not be treated as a substitute for the medical advice of your own doctor.

OSTEOPOROSIS

Definition

Osteoporosis, which means "porous bones," causes bones to become weak and brittle — so brittle that even mild stresses like bending over, lifting a vacuum cleaner or coughing can cause a fracture. In most cases, bones weaken when you have low levels of calcium, phosphorus and other minerals in your bones.

A common result of osteoporosis is fractures — most of them in the spine, hip or wrist. Although it's often thought of as a women's disease, osteoporosis also affects many men. And aside from people who have osteoporosis, many more have low bone density.

It's never too late — or too early — to do something about osteoporosis. You can take steps to keep bones strong and healthy throughout life.

Symptoms

In the early stages of bone loss, you usually have no pain or other symptoms. But once bones have been weakened by osteoporosis, you may have osteoporosis symptoms that include:

Back pain, which can be severe if you have a fractured or collapsed vertebra

Loss of height over time, with an accompanying stooped posture

Fracture of the vertebrae, wrists, hips or other bones

Causes

The strength of your bones depends on their size and density; bone density depends in part on the amount of calcium, phosphorus and other minerals bones contain. When your bones contain fewer minerals than normal, they're less strong and eventually lose their internal supporting structure.

The process of bone remodeling

Scientists have yet to learn all the reasons why this occurs, but the process involves how bone is made. Bone is continuously changing — new bone is made and old bone is broken down — a process called remodeling, or bone turnover.

A full cycle of bone remodeling takes about two to three months. When you're young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. You reach your peak bone mass in your mid-30s. After that, bone remodeling continues, but you lose slightly more than you gain. At menopause, when estrogen levels drop, bone loss in women increases dramatically. Although many factors contribute to bone loss, the leading cause in women is decreased estrogen production during menopause.

Your risk of developing osteoporosis depends on how much bone mass you attained between ages 25 and 35 (peak bone mass) and how rapidly you lose it later. The higher your peak bone mass, the more bone you have "in the bank" and the less likely you are to develop osteoporosis as you age. Not getting enough vitamin D and calcium in your diet may lead to a lower peak bone mass and accelerated bone loss later.

What keeps bones healthy

Three factors that you can influence are essential for keeping your bones healthy throughout your life:

·         Regular exercise

·         Adequate amounts of calcium

·         Adequate amounts of vitamin D, which is essential for absorbing calcium

Risk factors

A number of factors can increase the likelihood that you'll develop osteoporosis, including:

1.    Your sex. Fractures from osteoporosis are about twice as common in women as they are in men. That's because women start out with lower bone mass and tend to live longer. They also experience a sudden drop in estrogen at menopause that accelerates bone loss. Slender, small-framed women are particularly at risk. Men who have low levels of the male hormone testosterone also are at increased risk. The risk of osteoporosis in men is greatest from age 75 on.

2.    Age. The older you get, the higher your risk of osteoporosis. Your bones become weaker as you age.

3.    Race. You're at greatest risk of osteoporosis if you're white or of Southeast Asian descent. Black and Hispanic men and women have a lower, but still significant, risk.

4.    Family history. Osteoporosis runs in families. For that reason, having a parent or sibling with osteoporosis puts you at greater risk, especially if you also have a family history of fractures.

5.    Frame size. Men and women who are exceptionally thin or have small body frames tend to have higher risk because they may have less bone mass to draw from as they age.

6.    Tobacco use. The exact role tobacco plays in osteoporosis isn't clearly understood, but researchers do know that tobacco use contributes to weak bones.

7.    Lifetime exposure to estrogen. The greater a woman's lifetime exposure to estrogen, the lower her risk of osteoporosis. For example, you have a lower risk if you have a late menopause or you began menstruating at an earlier than average age. But your risk of osteoporosis is increased if your lifetime exposure to estrogen has been deficient, such as from infrequent menstrual periods or menopause before age 45.

8.    Eating disorders. Women and men with anorexia nervosa or bulimia are at higher risk of lower bone density in their lower backs and hips.

9.    Corticosteroid medications. Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, is damaging to bone. These medications are common treatments for chronic conditions, such as asthma, rheumatoid arthritis and psoriasis. If you need to take a steroid medication for long periods, your doctor should monitor your bone density and recommend other drugs to help prevent bone loss.

10.  Thyroid hormone. Too much thyroid hormone also can cause bone loss. This can occur either because your thyroid is overactive (hyperthyroidism) or because you take excess amounts of thyroid hormone medication to treat an underactive thyroid (hypothyroidism).

11.  Selective serotonin reuptake inhibitors (SSRIs). Research published in 2007 showed lower bone mineral density among both men and women currently using SSRIs compared with study participants not taking these antidepressants. However, these results don't necessarily mean that SSRIs cause bone loss or osteoporosis. More research is needed to fully understand the association between SSRI use and low bone density. Evidence does not currently indicate that you should stop using SSRIs because of concerns about bone loss.

12.  Other medications. Long-term use of the blood-thinning medication heparin, the cancer treatment drug methotrexate, some anti-seizure medications, diuretics and aluminum-containing antacids also can cause bone loss.

13.  Breast cancer. Postmenopausal women who have had breast cancer are at increased risk of osteoporosis, especially if they were treated with chemotherapy or aromatase inhibitors such as anastrozole and letrozole, which suppress estrogen. This isn't true for women treated with tamoxifen, which may reduce the risk of fractures.

14.  Low calcium intake. A lifelong lack of calcium plays a major role in the development of osteoporosis. Low calcium intake contributes to poor bone density, early bone loss and an increased risk of fractures.

15.  Medical conditions and procedures that decrease calcium absorption. Stomach surgery (gastrectomy) can affect your body's ability to absorb calcium. So can conditions such as Crohn's disease, celiac disease, vitamin D deficiency, anorexia nervosa and Cushing's disease — a rare disorder in which your adrenal glands produce excessive corticosteroid hormones.

16.  Sedentary lifestyle. Bone health begins in childhood. Children who are physically active and consume adequate amounts of calcium-containing foods have the greatest bone density. Any weight-bearing exercise is beneficial, but jumping and hopping seem particularly helpful for creating healthy bones. Exercise throughout life is important, but you can increase your bone density at any age.

17.  Excess soda consumption. The link between osteoporosis and caffeinated sodas isn't clear, but caffeine may interfere with calcium absorption and its diuretic effect may increase mineral loss. In addition, the phosphoric acid in soda may contribute to bone loss by changing the acid balance in your blood. If you do drink caffeinated soda, be sure to get adequate calcium and vitamin D from other sources in your diet or from supplements.

18.  Chronic alcoholism. For men, alcoholism is one of the leading risk factors for osteoporosis. Excess consumption of alcohol reduces bone formation and interferes with the body's ability to absorb calcium.

19.  Depression. People who experience serious depression have increased rates of bone loss.

When to seek medical advice

Early detection is important in osteoporosis. Consider your risk factors, then discuss your prevention strategy with your doctor. If you're a woman, it's best to do this well before menopause.

Tests and diagnosis

Osteopenia refers to mild bone loss that isn't severe enough to be called osteoporosis, but that increases your risk of osteoporosis. Doctors can detect osteopenia or early signs of osteoporosis using a variety of devices to measure bone density.

Dual energy X-ray absorptiometry

The best screening test is dual energy X-ray absorptiometry (DEXA). This procedure is quick, simple and gives accurate results. It measures the density of bones in your spine, hip and wrist — the areas most likely to be affected by osteoporosis — and it's used to accurately follow changes in these bones over time.

Other tests that can accurately measure bone density include:

·         Ultrasound

·         Quantitative computerized tomography (CT) scanning

Should you have a test?

If you're a woman, the National Osteoporosis Foundation recommends that you have a bone density test if you aren't taking estrogen and any of the following conditions apply to you:

·         You're older than age 65, regardless of risk factors.

·         You're postmenopausal and have at least one risk factor for osteoporosis, including having fractured a bone.

·         You have a vertebral abnormality.

·         You use medications, such as prednisone, that can cause osteoporosis.

·         You have type 1 diabetes, liver disease, kidney disease, thyroid disease or a family history of osteoporosis.

·         You experienced early menopause.

Doctors don't generally recommend osteoporosis screening for men because the disease is less common in men than it is in women.

Complications

Fractures are the most frequent and serious complication of osteoporosis. They often occur in your spine or hips — bones that directly support your weight. Hip fractures usually result from a fall. Although most people do relatively well with modern surgical treatment, hip fractures can result in disability and even death from postoperative complications, especially in older adults. Wrist fractures from falls also are common.

In some cases, spinal fractures can occur without any fall or injury simply because the bones in your back (vertebrae) become so weakened that they begin to compress. Compression fractures can cause severe pain and require a long recovery. If you have many such fractures, you can lose several inches of height as your posture becomes stooped.

Treatments and drugs

Hormone therapy

Hormone therapy (HT) was once the mainstay of treatment for osteoporosis. But because of concerns about its safety and because other treatments are available, the role of hormone therapy in managing osteoporosis is changing. Most problems have been linked to certain oral types of HT, either taken in combination with progestin or alone. If you're interested in hormone therapy, other forms are available, including patches, creams and the vaginal ring.

Discuss the various options with your doctor to determine which might be best for you.

Prescription medications

If HT isn't for you, and lifestyle changes don't help control your osteoporosis, prescription drugs can help slow bone loss and may even increase bone density over time. They include:

1.    Bisphosphonates. Much like estrogen, this group of drugs can inhibit bone breakdown, preserve bone mass, and even increase bone density in your spine and hip, reducing the risk of fractures. Bisphosphonates may be especially beneficial for men, young adults and people with steroid-induced osteoporosis. They're also used to prevent osteoporosis in people who require long-term steroid treatment for a disease such as asthma or arthritis. Side effects, which can be severe, include nausea, abdominal pain, and the risk of an inflamed esophagus or esophageal ulcers, especially if you've had acid reflux or ulcers in the past. Bisphosphonates that can be taken once a week or once a month may cause fewer stomach problems. If you can't tolerate oral bisphosphonates, your doctor may recommend periodic intravenous infusions of bisphosphonate preparations. In 2007, the Food and Drug Association (FDA) approved the first once-yearly drug for postmenopausal women with osteoporosis. The medication, zoledronic acid (Reclast), is given intravenously at your doctor's office. It takes about 15 minutes to get your annual dose. One published study found that zoledronic acid reduces the risk of spine fracture by 70 percent and of hip fracture by 41 percent. A small number of cases of osteonecrosis of the jaw have been reported in people taking bisphosphonates for osteoporosis. These cases have primarily occurred after trauma to the jaw, such as a tooth extraction, or cancer treatment. Risk appears to be higher in people who have received bisphosphonates intravenously. While there is currently no clear evidence that you should stop taking bisphosphonates before dental surgery, let your dentist know what medications you're taking and discuss your concerns.

2.    Raloxifene (Evista). This medication belongs to a class of drugs called selective estrogen receptor modulators (SERMs). Raloxifene mimics estrogen's beneficial effects on bone density in postmenopausal women, without some of the risks associated with estrogen, such as increased risk of uterine cancer and, possibly, breast cancer. Hot flashes are a common side effect of raloxifene, and you shouldn't use this drug if you have a history of blood clots. This drug is approved only for women with osteoporosis and is not currently approved for use in men.

3.    Calcitonin. A hormone produced by your thyroid gland, calcitonin reduces bone resorption and may slow bone loss. It may also prevent spine fractures, and may even provide some pain relief from compression fractures. It's usually administered as a nasal spray and causes nasal irritation in some people who use it, but it's also available as an injection. Because calcitonin isn't as potent as bisphosphonates, it's normally reserved for people who can't take other drugs.

4.    Teriparatide (Forteo). This powerful drug, an analog of parathyroid hormone, treats osteoporosis in postmenopausal women and men who are at high risk of fractures. Unlike other available therapies for osteoporosis, it works by stimulating new bone growth, as opposed to preventing further bone loss. Teriparatide is given once a day by injection under the skin on the thigh or abdomen. Long-term effects are still being studied, so the FDA recommends restricting therapy to two years or less.

5.    Tamoxifen. This synthetic hormone is used to treat breast cancer and is given to certain high-risk women to help reduce their chances of developing breast cancer. Although tamoxifen blocks estrogen's effect on breast tissue, it has an estrogen-like effect on other cells in your body, including your bone cells. As a result, tamoxifen appears to reduce the risk of fractures, especially in women older than 50. Possible side effects of tamoxifen include hot flashes, stomach upset, and vaginal dryness or discharge.

 

Emerging therapies

A new physical therapy program has been shown to significantly reduce back pain, improve posture and reduce the risk of falls in women with osteoporosis who also have curvature of the spine. The program combines the use of a device called a spinal weighted kypho-orthosis (WKO) — a harness with a light weight attached — and specific back extension exercises. The WKO is worn daily for 30 minutes in the morning and 30 minutes in the afternoon and while performing 10 repetitions of back extension exercises.

Prevention

Getting adequate calcium and vitamin D is an important factor in reducing your risk of osteoporosis. If you already have osteoporosis, getting adequate calcium and vitamin D, as well as taking other measures, can help prevent your bones from becoming weaker. In some cases you may even be able to replace bone you've lost.

The amount of calcium you need to stay healthy changes over your lifetime. Your body's demand for calcium is greatest during childhood and adolescence, when your skeleton is growing rapidly, and during pregnancy and breast-feeding.

Postmenopausal women and older men also need to consume more calcium. As you age, your body becomes less efficient at absorbing calcium, and you're more likely to take medications that interfere with calcium absorption.

How much calcium and vitamin D?

Premenopausal women and postmenopausal women who use HT should consume at least 1,000 milligrams (mg) of elemental calcium and a minimum of 800 international units (IU) of vitamin D every day. Postmenopausal women not using HT, anyone at risk of steroid-induced osteoporosis, and all men and women older than 65 should aim for 1,500 mg of elemental calcium and at least 800 IU of vitamin D daily.

Getting enough vitamin D is just as important as getting adequate amounts of calcium. Not only does vitamin D improve bone health by helping calcium absorption, but it also may improve muscle strength. Scientists are continuing to study vitamin D — which may also protect against certain types of cancer — to determine the optimal daily dose, but it's safe to take up to 2,000 IU a day.

Although many people get adequate amounts of vitamin D from sunlight, this may not be a good source if you live in high latitudes, if you're housebound, or if you regularly use sunscreen or you avoid the sun entirely because of the risk of skin cancer. Although vitamin D is present in oily fish such as tuna and sardines and in egg yolks, you probably don't eat these on a daily basis. Calcium supplements with added vitamin D are a good alternative.

As for calcium, dairy products are one, but by no means the only, source. Almonds, broccoli, cooked kale, canned salmon with the bones, oats and soy products such as tofu also are rich in calcium. If you find it difficult to get enough calcium from your diet, consider calcium supplements. Supplements are inexpensive and generally are well tolerated and well absorbed if taken properly. Sometimes calcium supplements can cause constipation. If this is a problem for you, drink more water and try using a fiber supplement. In addition, check the type of calcium you're using. Calcium phosphate and calcium citrate tend to be less constipating.

Calcium and vitamin D supplements are most effective taken together in divided doses with food.

Other tips for prevention

These measures also may help you prevent bone loss:

1.    Exercise. Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you'll gain the most benefits if you start exercising regularly when you're young and continue to exercise throughout your life. Combine strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine. Swimming, cycling and machines such as elliptical trainers can provide a good cardiovascular workout, but because they're low impact, they're not as helpful for improving bone health as weight-bearing exercises are.

2.    Add soy to your diet. The plant estrogens found in soy help maintain bone density and may reduce the risk of fractures.

3.    Don't smoke. Smoking increases bone loss, perhaps by decreasing the amount of estrogen a woman's body makes and by reducing the absorption of calcium in your intestine. The effects on bone of secondhand smoke aren't yet known.

4.    Consider hormone therapy. Hormone therapy can reduce a woman's risk of osteoporosis during and after menopause. But because of the risk of side effects, discuss the options with your doctor and decide what's best for you. Testosterone replacement therapy works only for men with osteoporosis caused by low testosterone levels. Taking it when you have normal testosterone levels won't increase bone mass.

5.    Avoid excessive alcohol. Consuming more than two alcoholic drinks a day may decrease bone formation and reduce your body's ability to absorb calcium. There's no clear link between moderate alcohol intake and osteoporosis.

6.    Limit caffeine. Moderate caffeine consumption — about two to three cups of coffee a day — won't harm you as long as your diet contains adequate calcium.

Lifestyle and home remedies

These suggestions may help relieve symptoms and maintain your independence if you have osteoporosis:

1.    Maintain good posture. Good posture — which involves keeping your head held high, chin in, shoulders back, upper back flat and lower spine arched — helps you avoid stress on your spine. When you sit or drive, place a rolled towel in the small of your back. Don't lean over while reading or doing handwork. When lifting, bend at your knees, not your waist, and lift with your legs, keeping your upper back straight.

2.    Prevent falls. Wear low-heeled shoes with nonslip soles and check your house for electrical cords, area rugs and slippery surfaces that might cause you to trip or fall. Keep rooms brightly lit, install grab bars just inside and outside your shower door, and make sure you can get in and out of your bed easily.

3.    Manage pain. Discuss pain management strategies with your doctor. Don't ignore chronic pain. Left untreated, it can limit your mobility and cause even more pain.

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Remedies for Osteoporosis

Simple tips to tackle Osteoporosis

If Osteoporosis has been diagnosed in the early stages one can follow a simple routine to regain health naturally.

Here are some simple tips to tackle osteoporosis sans medication:

1.    Exercise to build strong bones: Exercise for atleast thirty minutes comprising of weight-bearing exercise such as walking or jogging, three times a week. This regime has been proven to increase bone mineral density, and reduce the risk of falls by strengthening the major muscle groups in the legs and back.

2.    Water Walking: is another suggested exercise to combat osteoporosis. Walking in chest-deep water for about 30 minutes at least three times a week is a suggested remedy as water helps support the body weight and take stress off bones and joints.

3.    Dandelion Tea: Drink dandelion leaf tea to help build bone density

4.    Higher intake of Soy products: As Hormonal imbalances can contribute to bone loss, eating more soy products or taking a supplement that contains soy isoflavones, the active ingredient in soybeans helps balance estrogen levels. One should get at least 40 mg of soy isoflavones in a daily diet or by taking isoflavone supplements.

5.    Chaste Berry: Chaste berry contains vitexicarpin and vitricin, which help to keep hormone levels in balance. It is advisable to take atleast 250 mg a day of a standardized extract of this herb every day for two to three months.

6.    Dong Quai: Dong quai has been used in Chinese medicine for thousands of years to address menstrual disorders, PMS, and infertility. It also helps keep hormone levels in balance. It is advisable to take 250 mg of a standardized extract of dong quai daily as a tonic herb.

7.    Black Cohosh: A recent study indicates this popular herb may help prevent osteoporosis. Most studies recommend an intake of either 20 or 40 mg of black cohosh extract twice a day.

8.    Sesame seeds: A handful of sesame seeds had every morning may also help osteoporosis.

9.    Almond Milk: Another home remedy for osteoporosis is calcium- rich almond milk. One can have the almond milk by soaking the almonds in warm water, peeling it and blending it with either cow milk, goat’s milk or soya milk.

Home Remedies from the Cupboard

1.    Beans. Take a can of beans -- or any one-pound can -- and do a few biceps curls. These cans are a perfect weight for beginners and will help you begin to build a little muscle. And strengthening your muscles helps strengthen your bones.

2.    Peanut butter. A recent review of studies on nutrition and osteoporosis found that magnesium was a vital component to strengthening, preserving, and rebuilding bones. You can get 50 mg of magnesium by eating 2 tablespoons of peanut butter.

3.    Vinegar. A splash of vinegar when you are cooking soup will help pull calcium out of bones. It does the same thing for salad greens, so you should make it your new favorite dressing!

Home Remedies from the Fruit Basket

1.    Apples. Boron is a trace mineral that helps your body hold on to calcium -- the building block of bones. It even acts as a mild estrogen replacement, and losing estrogen is instrumental in speeding bone loss. Boron is found in apples and other fruits such as pears, grapes, dates, raisins, and peaches. It's also in nuts such as almonds, peanuts, and hazelnuts.

2.    Banana. Eat a banana a day to build your bones. Studies have found that women who have diets high in potassium also have stronger bones in their spines and hips. Researchers think this is related to potassium's ability to keep blood healthy and balanced so the body doesn't have to suck calcium from the skeleton to keep blood up to par.

Home Remedies from the Refrigerator

1.    Broccoli. Eat 1/2 cup broccoli to get your daily dose of vitamin K. Studies are finding that postmenopausal women with low levels of this vital vitamin are more likely to have osteoporosis.

2.    Figs. This Mediterranian delight is packed with calcium.

3.    Leafy greens. Romaine lettuce, spinach, collards, and kale are good choices.

4.    Margarine. Slather a teaspoon of low trans fatty margarine on your toast for a dose of vitamin D. Vitamin D helps the body absorb calcium, a necessary ingredient to bone health.

5.    Milk. When it comes to strong bones, getting enough calcium is a must. One cup of milk can provide 300 mg of the 1,000 to 1,200 mg of calcium the government recommends you get every day.

6.    Orange juice. Grab a glass of OJ to get your vitamin C. Necessary for the body processes that rebuild bones, getting enough vitamin C is vital to preventing osteoporosis. Grab some calcium-fortified orange juice and get a healthy dose of bone-building nutrients.

7.    Pineapple juice. Drink a cup of pineapple juice and give your body some manganese. Studies are finding that manganese deficiency is a predictor of osteoporosis. Other manganese sources are oatmeal, nuts, beans, cereals, spinach, and tea.

8.    Salmon and Sardines. Both of these delicious fishes are high in calcium, and salmon is also a good source of vitamin D.

9.    Tofu. Soy is showing promise as a potential bone strengthener. Soy contains proteins that act like a weak estrogen in the body. These "phytoestrogens," or plant-based estrogens, may help women regain bone strength.

10.  Yogurt. The lactose, or sugar, in yogurt, has already been broken down, so even many people who are lactose intolerant can eat it and get the benefits of the high calcium content. Eat it with fresh fruit or substitute it for sour cream in recipes.

Home Remedies from the Supplement Shelf

Calcium. If you don't get enough calcium in your diet, be sure to use a supplement to help prevent osteoporosis.

Our calcium needs vary throughout our lives. An adequate intake, as recommended by the Institute of Medicine of the National Academy of Sciences, is 1,300 milligrams (mg) for boys and girls ages 9 to 18; 1,000 mg for men and women ages 19 to 50; and 1,200 mg for people over 50 (the intake for older adults is higher because with age the body naturally loses some of its ability to absorb the mineral). Most of us don't come close to reaching the recommended adequate intake.

Here are some simple tricks for sneaking more calcium into your diet:

·         Use milk instead of water to mix up hot cereals, hot chocolate, and soups.

·         Substitute plain yogurt for half the mayonnaise in dressings.

·         Add liquid or powdered skim milk to coffee instead of oily nondairy creamer or fattening cream.

Get started today by following the simple home remedies outlined in this article. Your bones will thank you.

Diet for Osteoporosis

One needs to bring a few changes to lifestyle factors and diet to overcome the effects of osteoporosis.

Here are some diet tips one can adhere to and keep osteoporosis at bay:

1.    It is recommended that one should include 1500mg of calcium daily either via dietary means or via supplementation. For measurement purposes, it is important to note that an 8 oz glass of milk contains approximately 300 mg of calcium. Calcium supplements are an effective alternative option. These come in a variety of forms. The body can absorb only about 500 mg of calcium at one time and so intake should be spread throughout the day.

2.    Bones need nourishment from calcium, vitamin D, and phosphorous. A poor diet lacking these essential vitamins and minerals contributes to osteoporosis. Foods rich in calcium are especially necessary to maintaining healthy bones. Dairy products (milk, cheese, and yogurt) salmon, sardines, almonds, dark green leafy vegetables and broccoli are good sources of calcium.

3.    Apparently, bones are not made from calcium alone. They're an amalgam that includes various minerals such as zinc, boron and copper. Doctors suggest that these trace elements can be ingested through a varied and broad-based diet that includes mostly unprocessed foods, such as whole grains, beans, fresh fruits and vegetables, fish and shellfish and lean meat.

4.    Foods high in boron (a mineral that helps the body hold calcium) are beneficial for those affected by osteoporosis. Boron is found in apples, pears, grapes and other fruit, as well as in legumes, nuts and honey.

5.    Manganese is another beneficial mineral. Traces of manganese are largely found in pineapples, nuts, spinach, beans and whole wheat.

6.    Brussels sprouts are known to prevent diseases like cancer, birth defects, osteoporosis and heart trouble. Brussels sprouts provide essential vitamin K (this vitamin activates a protein found in bones, call osteocalcin, which holds calcium molecules in place) helps protect against osteoporosis.

7.    Inculcate a life style change by quitting cigarette smoking, limiting alcohol intake, and exercising regularly. It is important to note that a few studies have suggested an adverse effect of calcium excess on bone density and reports indicate the milk industry has been misleading customers. It has been reported that excess consumption of dairy products may cause acification, which leeches calcium from the system. Therefore, it is claimed that vegetables and nuts are a better source of calcium and milk products are better avoided.

Resources:  

·         http://www.mayoclinic.com/health/osteoporosis/DS00128

·         http://www.home-remedies-for-you.com/remedy/Osteoporosis.html

·         http://www.ayurvediccure.com/home-remedies/homeremedies-osteoporosis.htm

·         http://www.webmd.com/osteoporosis/guide/osteoporosis-treatments