Friday, 19 September 2014

11 Natural Tips To Prevent Osteoporosis

The term Osteoporosis means porous bones. Lack of Calcium is one of the main reason for Osteoporosis. After 35 if you don`t get enough Calcium your bone density start decreasing and ultimately leads to Osteoporosis. Though the Osteoporosis is more common in women as compared to men but both should be conscious by the fact that bone density in human beings is greatly affected by genetic factors and age.Your bone density reaches the highest level in mid-twenties and at this stage your bones are at the strongest level but in early 30`s if you don`t get sufficient nutrients, your bone density start decreasing.Osteoporosis can be a devastating disease, but the good news is that it’s preventable. Here are some steps you can take to decrease your risk of Osteoporosis:

11 Natural Tips To Prevent Osteoporosis

1 . Apples

Researchers believe that a flavanoid called phloridzin, found only in apples may, protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

2 . Broccoli

Broccoli is one of the richest natural sources of calcium  and is very useful in strengthening your bones. It also contains a high amount of vitamin C which is good for your immune system. The fiber quantity is high in broccoli which helps in smooth digestion , thus aiding in the absorption of nutrients. So, add broccoli to your daily diet in order to prevent and treat osteoporosis naturally.

3 . Beetroots

It is a known fact that magnesium is important for the production and maintenance of healthy bone. Absence or lack of this mineral leads to ineffective functioning of the body calcium. Hence, adequate consumption of magnesium is vital to prevent osteoporosis especially in women. Beetroots have high levels of the mineral magnesium. However, the beet greens should be avoided by osteoporosis sufferers as the oxalic acid in it interferes with the calcium metabolism.

4 . Green beans

Green beans probably rank as the healthiest holiday food because they are full of vitamins and minerals – vitamin C, manganese, vitamin A, folate and iron. In addition, green beans are loaded with the bone-building nutrients, vitamin K and potassium. Potassium helps regulate blood-acid levels. When there is too much acid in the blood, the bones begin to leak calcium. Likewise, consuming vitamin K is great for preserving bone strength because it helps with protein absorption, blocks the formation of bone-destroying osteoclasts, and has been shown to reduce the risk of fractures in post-menopausal women. Other holiday food sources of vitamin K include green, leafy vegetables such as spinach and kale.

5 . Parsley

Parsley is mostly used as a garnish to decorate the dishes , but did you know that it is also very good for your bones? It has rich quantities of boron and fluoride which help to make your bones stronger. So, have parsley regularly in order to  prevent and treat osteoporosis naturally.

6 . Olive Oil

Use olive oil in your food but don' t cook it.Use it in bread four spoons daily and then one T/sp of honey to clear your throat.Olive oil have Vitaman L,K and E.

7 . Milk Shake

Having daily Dates , Almonds, Apple, Banana and Figs milk shake early in the morning with an empty stomach is very beneficial for your bones density.

8 . Sesame Seeds

If you have been diagnosed with osteoporosis, sesame seeds are very beneficial for you. This is one of the simplest and best natural cures for osteoporosis.  Sesame seeds are rich sources of essential vitamins and minerals  such as calcium, phosphorus, magnesium, copper, vitamin B1 and zinc. Eating just a handful of these early in the morning, when you are starting your day,  is the best way to beat osteoporosis.

9 . Green Tea

Consumption of green tea might improve bone mineral density by stimulating activity in bone-forming cells and inhibiting activity in bone-weakening cells, according to a report published in 2009.

10 . Calcium and Vitamin D

Supplemental calcium and vitamin D and weight-bearing exercise are routinely recommended to maintain bone health, especially for postmenopausal women or those who do not get enough of these nutrients in the diet. What's enough? For most adults, 1,200 milligrams/day of calcium and 800 international units of vitamin D are recommended. Green, leafy vegetables are a good dietary source of calcium, but dairy products (such as milk and yogurt) are even better. Vitamin D can be found in fish (especially salmon and tuna), eggs and fortified milk.

11 . Dairy Products

You must include low fat dairy products in your daily diet plan because are the richest source for Calcium and Vitamin D. Low fat or skim milk, low fat yogurt and cheese are excellent sources of calcium. 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.