Osteoporosis is a commonly occurring condition that affects more than 10% adults over the age of 50. However, it is completely preventable if you follow a healthy lifestyle and good eating habits. In this article, we will discuss some natural remedies for osteoporosis that can help you mitigate your risk and make your bones stronger.
1. Calcium and Vitamin D for bone health
When you don’t get enough calcium as well as vitamin D, your bones can become brittle and lead to osteoporosis. However, it is possible to provide sufficient calcium to your body through various dietary chances. Calcium is a mineral that makes your bones stronger and help with various bodily functions. You can either take calcium and vitamin D supplements to meet your body’s daily requirements or add more calcium-rich foods such as milk, cheese, and green leafy vegetables to your diet. You can also get some sunshine early in the morning to deliver vitamin D to your body.
2. Strength Training
Body-weight exercises, such as climbing stairs, walking, skiing, jogging, etc. can improve your muscle mass and stimulate bone formation. It also helps in reducing age-related degeneration when paired with healthy diet. You must also consider adding muscle-strengthening exercises such as push-ups, chin-ups, and squats to build muscles. But it is extremely important to consult your doctor about safe exercises before embarking on a fitness routine.
3. Plant-based Foods
Many fruits and vegetables are rich sources of nutrients that aid in the production of bone mass; such foods include magnesium, calcium, vitamin K, vitamin C, and protein. Plant-based foods contain antioxidants as well as anti-inflammatory properties that reduce inflammation and oxidative stress caused due to free radical damage. Therefore, it is advisable to add at least five servings of fruits and vegetables to your diet to combat that risk.
4. Fermented Foods
A;ong with the consumption of plant-based foods, you must include fermented foods like kefir, yogurt, and kimchi to enhance bone function. These products contain probiotics that come with several health benefits, such as gut-friendly microbes, that enhance various bodily functions. Therefore, by increasing the intake of fermented foods, you can elevate the levels of gut microbes that prevent bone loss.
5. Getting Sufficient Sleep
According to a study, people who sleep less than six hours are at an increased risk of developing osteoporosis. Sleep is your body’s natural mechanism to promote healing. Therefore, you should aim for at least 7 to 8 hours of sleep every day to stay refreshed and healthy.
These natural remedies for osteoporosis that will help you prevent the onset of disease and avoid symptom flare-ups in people who already have it. Remember to discuss dietary changes and safe exercise options with your doctor before incorporating these changes in your daily life.