Osteopenia is a medical condition that arises when the bone density is reduced and decreased bone density is caused by reduction of bone minerals and calcium in bone mass. The severe form of osteopenia is known as osteoporosis . Reduction of bone minerals and calcium in bone mass causes decrease in bone strength making them very fragile and prone to breakage and fractures. While osteoporosis is more common in women and the elderly, it can affect anyone. Osteopenia or Early Osteoporosis are reversible. Here are some of the natural ways to reverse osteoporosis.
10 Natural Ways to Reverse Osteoporosis
Osteoporosis mainly affects the spine or the backbone in addition to other bones. Osteoporosis makes the bones weak and brittle, hence can cause break or fracture with the slightest pressure or sometimes can occur even spontaneously. People with osteoporosis can suffer from excruciating, chronic pain and decreased ability to carry on daily activities. However, there are several ways to reverse osteoporosis naturally and diet, healthy lifestyle and nutritional supplementation does help.
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Saying no to carbonated beverages
Cutting down on carbonated beverages is one of the most important ways to reverse osteoporosis naturally. These drinks drain valuable calcium from the bones and make them weak. Research has shown that women falling within the age group of 16 to 20 years already display signs of bone loss due to their high intake of soft drinks. These carbonated beverages also contain high amounts of phosphates, which further causes calcium loss in the body.
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Saying yes to sunlight
A worrisome health issue being experienced by most people in the world today is the deficiency of vitamin D. This problem is one of the main causes of calcium deficiency, leading to increased risk of osteoporosis. Vitamin D is produced in the skin when the body gets exposed to sunlight. This essential vitamin is helpful in promoting efficient calcium absorption in the body and further putting this calcium in the bones. It also plays a vital role in strengthening and modulating the immune system of the body and fighting problems like depression and auto-immune disorders. Getting natural exposure to sunlight is another effective natural way to reverse osteoporosis. However, skin cancer being a major cause of concern these days, people choose to apply sunscreen on their body when they go out in the sun. Sunscreen considerably limits the production of vitamin D in the body and consequently weakens the bones. In such cases, vitamin D supplements is essential to maintain required levels of the nutrient in the body and must be taken as advised by your physician.
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Limiting Proteins
Planning a proper diet with balanced amount of every nutrient is one of the best natural ways to reverse osteoporosis. Excess intake of protein results in high level of acidity in the body, which further leads to calcium loss in the urine. Generally, 2 to 4 ounces of lean protein thrice a day is considered enough to meet the recommended requirement of protein for most people. Hence, it is better to refrain from consuming any protein in excess or more than the recommended amount to ensure the perfect musculoskeletal health.
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Choosing the right form of Calcium
Consuming the best and the right source of calcium is another effective natural way to reverse osteoporosis. Calcium hydroxyapatite and calcium citrate are the ideal forms of calcium. To promote maximum absorption, these should ideally be consumed on an empty stomach. Only 500 mg of these must be taken at once since that is the maximum amount of calcium that our body can absorb in a go. Menopausal women can however take a total dose of 1000 to 1200 mg each day for adequate results. Calcium supplementation to reverse osteoporosis is best taken with proper medical advice.
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Retaining Stomach Acid
Stomach acid is vital in promoting absorption of minerals like zinc, magnesium and calcium in the body. However, indigestion, heartburn, reflux and peptic ulcer disease may compel people to take antacids. These drugs block the essential stomach acids, lessen mineral absorption in the body and thus increase the risk of osteoporosis. These drugs are meant to be consumed for only very short period to limit the mineral loss. Restricting the use of antacids and following medical advice is one of the essential natural way to reverse osteoporosis.
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Striking off Caffeine
Every cup of our favorite coffee that we drink is responsible for the loss of 150 mg of calcium from the body through urine. Decaffeinated coffee is not the solution either as it is known to contain harmful chemicals that can disturb the regular detoxification process of the body. Decaffeinated teas are found to be a better substitute for coffee. Nevertheless, limiting caffeine is necessary and some of the best ways to reverse osteoporosis naturally.
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Examining Hormones
Satisfactory levels of progesterone, estrogens and testosterone in the body are essential for ensuring optimum bone health and bone maintenance. The most common reason for bone loss in women post-menopause and in men post-andropause is hormonal decline. Excess levels of hormones like insulin, cortisol and parathyroid hormone also lead to bone loss. So, keeping a check on hormones, getting regular check-ups and osteoporosis done is also one of the best ways to reverse osteoporosis naturally.
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Modifying Diet
Refined sugars and starches when consumed in high amounts can elevate insulin levels in the body and aggravate osteoporosis. People suffering from osteoporosis are advised to follow a low glycemic index diet. Diet is an important part of healthy lifestyle and cutting down on sugars is necessary to reverse osteoporosis naturally. Glycemic index is a measure of the rate at which food is converted into sugar in the blood. Foods with a low glycemic index do not raise insulin or blood sugar levels rapidly. Vegetables, beans, lean proteins and good fats like nuts, avocado and fish are considered to be low glycemic index foods. Sugar and insulin levels can be lowered by increasing the fiber intake of the body. Fibers when consumed just before meals aid in slowing down sugar and fat absorption in the body. This further helps in reducing the cholesterol and blood sugar levels in the body to a great extent.
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Minimizing stress
Stress increases the level of the hormone called cortisol in the body. An elevated level of cortisol in the body for long durations leads to bone loss. Cortisol antagonizes insulin and triggers insulin resistance which eventually leads to an increase in the blood sugar and results in calcium loss through urine. Keeping the body and mind stress free can help to reverse osteoporosis naturally. Getting a good massage, taking a vacation, indulging in activities like yoga and meditation, praying and getting enough sleep are simple stress reduction techniques. They not only calm the mind, but also relax and rejuvenate the body.
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Exercising
While exercising, the muscles in the body stretch and pull against the bones and stimulate them well. This stimulation is very essential for the healthy functioning and maintenance of the bones. Weight lifting, walking, climbing stairs and hiking are some weight bearing exercises which can increase bone density effectively. Even 15 to 30 minutes of such exercises each day can do wonders for the body. Lifting weights, as small as 2 to 5 pounds, can also be extremely beneficial for the bones. Simple floor exercises like sit ups and leg lifts where one lifts their own body weight opposing gravity are very helpful too. Although, exercises like cycling and swimming are very good for promoting fitness and muscle strength, these are not weight-bearing thus are not that beneficial for the bones. Planning properly structured weight lifting exercises is one of the most essential natural way to reverse osteoporosis. Although, it is difficult to reverse osteoporosis, the condition can still be effectively controlled by maintaining a healthy lifestyle and undergoing proper. With these 10 best ways to reverse osteoporosis, you can surely try to manage the condition.