Osteoporosis: Treatment, Diet and Home Remedies

Food and Nutrition

Foods to be taken
Calcium is a key nutrient for bones to stay strong and healthy. Good food sources of calcium include:
  • Dairy: Dairy products like milk, yoghurt, cheese are rich in calcium
  • Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, brussels sprouts, asparagus, and crimini mushrooms. 
  • Herbs and spices: For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley.
  • Other foods: More good sources of calcium include fish, oranges, almonds, sesame seeds. And don’t forget about calcium-fortified foods such as cereals and orange juice.
  • Vitamin D is important because it helps body absorb calcium. Most of the vitamin D is obtained from sunlight and other food sources include fatty fish, liver, eggs, fortified foods such as low fat milks etc
Foods to be avoided
  • Processed meats, such as deli turkey and ham, and hot dogs
  • Fast food, such as pizza, burgers, tacos, and fries
  • Processed foods, including regular and reduced-calorie frozen meals
  • Regular canned soups and vegetables and vegetable juices
  • Baked products, including breads and breakfast cereals

Yoga and Exercise

Exercise plays a key role in preserving bone density in older adults. Some of the exercises recommended to reduce your chance of a fracture include:
  • Weight-bearing exercises — walking, jogging, playing tennis, dancing
  • Free weights, weight machines, stretch bands
  • Balance exercises — tai chi, yoga
  • Rowing machines
Avoid any exercise that presents a risk of falling. Also, do not do high-impact exercises that can cause fractures in older adults.

Yoga asanas to reduce osteoporosis include:
  • Adho Mukha Svanasana- Downward Facing Dog
  • Virabhadrasana- Warrior pose
  • Trikonasana- Triangle pose
  • Utkata Konasan- Goddess
  • Setu Bandhasana- Bridge pose

Music and Meditation

  • Relax and meditate. 
  • Sit quietly and concentrate on breathing. 

Home Remedies

  • Use a walking aid. If you are unsteady, use a cane or walker
  • Install grab bars in the bathroom and nonskid mats near sinks and the tub
  • Get help carrying or lifting heavy items
  • Wear sturdy shoes especially in winter or when it rains
  • Make sure there is enough calcium and vitamin D in your diet. 
  • Be physically active and do weight-bearing exercises, like walking, most days each week.

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