8 Effective Bone Density Remedies To End Osteoporosis Problems

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Medically, Osteoporosis is a disease of bone in which the bone mineral density (BMD) is reduced which means one has a low bone mass and deteriorating bone tissue.

In simple words the bone becomes thin, brittle and may be easily broken.

The consequences of osteoporosis may impair a person for life.  A hip fracture may impair a person’s ability to walk and cause permanent disability or even death despite hospitalization and major surgery.


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The spinal or vertebral fractures also have serious consequences, including loss of height, sever back pain, and deformity.  Osteoporosis can cause a person to stoop forward and appear to have a hump on his or her spine.

While osteoporosis occurs in men and pre-menopausal women, the problem is predominate among postmenopausal women.

Though the disease can strike at any age statistics reveal:

  • One in four women over the age of 50 has osteoporosis.
  • One in eight men over 50 also has the disease.


Common Signs and Symptoms for Osteoporosis

Manny people do not realize they have osteoporosis until diagnosis reveals it has subsisted for a long period of time.  The following are some of the common signs and symptoms indicating osteoporosis maybe affecting you.

  • Acute onset of back pain (mid-lower back) without specific reason
  • Fracture in the thigh bone, hipbone or lower arm bone above the waist
  • Sharp pain in the back, ribs, hips or wrist
  • A hunched over or bent stature
  • Loss of height due to collapsing vertebrae
  • Stooped posture
  • Limited mobility

Home Remedies for Osteoporosis

If osteoporosis has been diagnosed in the earley stages one can follow a simple routine to regain health naturally.

Here are some simple tips to tackle osteoporosis without medication:

  • Exercise to build strong bones: Exercise for at least 30 minutes of weigh-bearing exercise such as walking or jogging, three times a week.  This regime has been proven to increase bone mineral density, and reduce the risk of falls by strengthening the major muscle groups in the legs and back.
  • Water Walking: is another suggested exercise to combat osteoporosis.  Walking in chest-deep water for about 30 minutes at least three times a week is a suggested remedy as water helps support the body weight and take stress of bones and joints.
  • Dandellion Tea: Drink dandellion leaf tea to help build bone density
  • Higher intake of soy products: As hormonal imbalances can contribute to bone loss, eating more soy products or taking a supplement that contains soy isoflavones in a daily diet or by taking isoflavone supplements.
  • Chaste Berry:  Chaste berry contains vitexcarpin and vitricin, which help to keep hormone in balance.  It is advisable to take at least 250 mg a day of standardized extract of this herb every day for two to three months.
  • Dong Quai: Dong quai has been used in Chinese medicine for thousands of years to address menstrual disorders, PMS and infertility.  It also helps keep hormone levels in balance.  It is advisable to take 250 mg of a standardized extract of dong quai daily as a tonic herb.
  • Black Cohosh: A recent study indicates this popular herb may help prevent osteoporosis.  Most studies recommend an intake of either 20 or 40 mg of black cohosh extract twice a day.
  • Sesame seeds: A handful of sesame seeds had every morning may also help osteoporosis.
  • Almond Milk:  Another home remedy for osteoporosis is a calcium-rich almond milk.  One can have the almond milk by soaking the almonds in warm water, peeling it and blending it with either cow milk, goat’s milk or soy milk.

Diet for Osteoporosis

Some diet tips to keep osteoporosis at bay

One need to bring a few changes to lifestyle factors and diet to overcome the effects of osteoporosis.

  • It is recommended that one should include 1500mg of calcium daily either via dietary means or via supplementation.  For measurement purposes, it is important to not that an 8 oz glass of milk contains approximately 300 mg of calcium.  Calcium supplements are an effective alternative option.  These come in a variety of forms.  The body can absorb 500 mg of calcium at one time and so intake should be spread throughout the day.
  • Bones need nourishment from calcium, vitamin D , and phosphorous.  A poor diet lacking these essential vitamins and minerals contributes to osteoporosis.  Foods rich in calcium are especially necessary to maintaining healthy bones.  Dairy products (milk, cheese and yogurt) salmon, sardines, almonds, dark green leafy vegetables and broccoli are good sources of calcium.
  • Apparently, bones are not made from calcium alone.  They ahey’re an amalgam that includes various minerals such as zinc, boron and copper.  Doctors suggest that these trace elements can be ingested through a varied and broad-based diet that mostly includes unprocessed foods, such as whole grains, fresh fruits and vegetables, fish and shellfish and lean meat.
  • Foods high in boron ( a mineral that helps the body hold calcium) are beneficial for those affected by osteoporosis.  Boron is found in apples, pears, grapes and other fruit, as well as in legumes, nuts and honey.
  • Maganese is another beneficial mineral.  Traces of manganese are largely found in pineapples, nuts and spinach, beans and whole wheat.
  • Brussels sprouts are known to prevent diseases like cancer, birth defects, osteoporosis and heart trouble.  Brussels sprouts provide essential vitamin K (this vitamin activates a protein found in bones, called osteocalcin, which holds molecules and calcium in place) helps protect against osteoporosis.
  • Begin a life style change by quitting cigarette smoking, limiting alcohol intake, and exercising regularly.  It is important to note that a few studies have suggested an adverse effect of calcium excess on bone density and reports the milk industry has been misleading customers.  It has been reported that excess consumption of dairy products may cause acification, which leeches calcium from the system.  Therefore, it is claimed that vegetables and nuts are a better source of calcium and milk products are better avoided.
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Bone Health Testimonial

Dear Grant,

I have been experiencing bone loss and my doctor says I am at risk of osteoporosis. Are there foods that can help me minimize bone shrinkage? What other suggestions do you have to help me manage and avoid more problems?

Best Regards,
S. Simpson
Flint, MI

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