Home Remedies for Osteoporosis

· September 23, 2014
Osteoporosis is a debilitating disease, but there are ways you can combat it by natural means.

The best way to fight osteoporosis is to strengthen your bones, regardless of your age. These are several ways in which to do so. In addition, the majority of these home remedies for osteoporosis will help improve your health in general. So, what are you waiting for?

Remedies for osteoporosis: exercise regularly

Exercise is one of the best remedies for osteoporosis, and to relieve its effects. Here’s why:

Making a bone support a weight-bearing load or to pull against an opposite force (such as gravity) prompts the body to produce more bone cells, increasing bone mass and making them stronger. A person can see the results as regards strengthening the significantly developed bones in the swinging arm of many professional tennis players.

Weight-bearing exercises, like walking, jogging, dancing, and aerobic exercises make the bones work against the force of gravity.

See more: What’s The Best Sport for Your Personality?

Foods you should eat

A selection of fruit at a market.

  • Peanut Butter. A recent review of studies in nutrition and osteoporosis found that magnesium is a vital component in the strengthening, preservation, and also the reconstruction of the bones.  You can get 50 mg of magnesium from consuming 2 spoonfuls of peanut butter.
  • Vinegar.  A  splash of vinegar when you are making soup can help to make the calcium from the soup bones more absorbable. The same is true for green salads, so you should make vinegar your new favorite dressing. It truly is one of the best remedies for osteoporosis.
  • Apples. Boron is a mineral that helps the body retain calcium, the building block of bones. In addition, it acts as a weak estrogen replacement, and the loss of estrogen is one of the main reasons for rapid bone loss. Boron can be found in apples and other fruits like pears, grapes, dates, raisins, and peaches. It can also be found in dried fruits like almonds, peanuts, and hazelnuts.
  • Bananas. Eating a banana a day helps build up your bones. Studies have found that women with diets rich in potassium also have stronger bones, spines, and hips.
  • Broccoli. Eat a 1/2 cup of broccoli to obtain your daily dosage of vitamin K.  Studies are finding that postmenopausal women with low levels of essential vitamins are more predisposed to have osteoporosis.
  • Green, leafy vegetables. Romaine lettuce, spinach, savoy cabbage, and cabbage are great options.

See more: 8 Tips to Help You Eat More Vegetables

Dairy and juice

  • Butter. Spread a tablespoon of low fat butter on your toast for one dose of vitamin D.  Vitamin D helps the body absorb calcium, a necessary ingredient for your bone health.
  • Milk. When it comes to strong bones, it is essential to consume sufficient calcium.  One cup of milk can provide 300 mg of the 1,000 or 1,200 mg of calcium recommended for daily consumption.
  • Orange juice. Drinking a glass of juice can help you obtain the vitamin C necessary for the body processes that reconstruct bones. Drink a little orange juice fortified with calcium, and you will get a good dose of the nutrients which form bones.
  • Pineapple juice.  Drink a cup of pineapple juice and you will give your body a bit of manganese.  Studies have found that a deficiency of manganese is an indicator of osteoporosis. Other sources of manganese are oat flour, walnuts, beans, grains, spinach, and tea.Two pieces of salmon on ice.
  • Salmon and sardines. Both these delicious fish are rich in calcium and salmon is also a great source of vitamin D.
  • Tofu.  Soy is demonstrating itself to be very promising as a potential bone strengthener. Soy contains proteins that act as weak estrogen in the body. These “phytoestrogens“, or plant-based estrogens, can therefore help women regain bone strength.
  • Yogurt.  Yogurt does not contain lactose, so many people who are lactose intolerant can eat and reap the benefits of this dairy product with high calcium content. You can eat it with fresh fruit or substitute it for sour cream in certain recipes.

 

 

  • Sun, W. H. (2007). Osteoporosis and exercise. Journal of Clinical Rehabilitative Tissue Engineering Research. https://doi.org/10.1136/pmj.79.932.320
  • Holick, M. F. (2004). Vitamin D: Importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. In American Journal of Clinical Nutrition. https://doi.org/14985208