How To Prevent Osteoporosis Naturally
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Osteoporosis is a health related disorder associated with weakness in bones due to tissue loss. The quality and density of bones get reduced in case of osteoporosis. The bones usually become porous, which increases the risk of fractures.
Osteoporosis is a progressive disease, which occurs quite silently. The symptoms of this disease are not diagnosed at the initial stage.
An individual comes to know that he or she is affected by osteoporosis only when a facture occurs. The body areas which are believed to be majorly affected by osteoporosis include wrist, spine, and hip.
Due to advancement in technology, osteoporosis can be prevented to a great extent. With the help of appropriate medical treatment, healthy diet, and a few lifestyle changes, occurrence of future fractures can be prevented. In this article, we shall discuss about a few ways to prevent osteoporosis naturally.
Ways to Prevent Osteoporosis Naturally
Vitamin D is one of the most important nutrients for maintaining the health of the bones. It is advised to take natural vitamin D through sunlight to strengthen the bones. Also consumption of vitamin D supplement is regarded to be helpful in this regard.
Women are prone to be affected by osteoporosis during premenopausal stage. With the help of intake of foods enriched in vitamin K, premenopausal osteoporosis would be prevented to a large extent.
Green vegetables like collard greens and spinach are rich in vitamin k, and ought to be included in the diet of women to prevent osteoporosis naturally.
Omega 3 and Omega 6 Fatty Acids
It is vital to feed the body with omega 3 and omega 6 fatty acids to maintain optimum health of bones. Corn, soybean, and canola oil are rich in omega 6 fatty acids, and fish is a good source of omega 3 fatty acids.
The diet plan should definitely consist of foods enriched with amino acids. Eggs are a very good source of amino acids and must be included in the regular diet plan to avoid the risk of being affected by osteoporosis.
Calcium is a very good mineral for improving bone health. Milk is a very good source of calcium and should be included in regular diet to prevent osteoporosis.
White onions should be consumed in raw form to increase the density of bones. This would naturally prevent osteoporosis.
The regular diet plan should include fresh vegetables such as cucumbers, tomatoes, green onions, and garlic to improve the density of bones.
Strength Training Exercises
Resistance and strength training exercises should be carried out on daily basis to build strong muscles and bones, and guard against loss of bone density.
Apart from the above discussed natural remedies, it is very important for an individual to take a few precautionary measures to prevent osteoporosis. Intake of excessive amount of gluten can contribute to tremendous bone loss, especially in case of women.
Therefore, women should avoid the ingestion of gluten rich foods like rye, barley, and oats so as to prevent premenopausal osteoporosis. Excessive intake of calcium rich foods or supplements should be avoided in regular diet. Intake of too much of calcium can lead to kidney or gall bladder stones.