World Osteoporosis day is being
observed today. Osteoporosis is a major and growing health problem in the
developing countries. It is estimated that 6.7million people in Pakistan are
suffering from Osteoporosis and it continue to be unprepared to handle the
burden of the ailment. This coupled with lack of education and awareness on the
risk factors and symptoms of osteoporosis ends up in poor results. It is
characterized by diminution of bone mass, weakening of bone structure and
increasing the risk of fracture. The bones become so fragile that even a hearty
sneeze can cause them to break. There are several risk factors for osteoporosis
that have been identified in Pakistani women. Some of them are, advancing age,
family history, prolonged lactation, low intake of calcium and vitamin Menopause
before 45 years of age, prolonged amenorrhea, and poor intestinal absorption of
calcium ,excessive caffeine intake ,lactose intolerance ,inactive lifestyle,
prolonged treatment with thyroid hormones ,low body mass index, poor
socio-economic condition ,lack of awareness and illiteracy.
It is very important to know more about all the aspects of osteoporosis risk
factors and to attain healthy habits to lessen the risk of low bone mass.The
knowledge on osteoporosis among Pakistani women is very limited and the
information is poorly internalized. Therefore, to prevent the disease, you must
fully understand osteoporosis concerning the risk factors and preventive
behaviors.
Following are some of the aspects of osteoporosis prevention that you must
know:1. The regularity and type of physical exercise.2.Diet-related risk
factors, including insufficient consumption of phosphorus, calcium and vitamin
D; also the bad effects of caffeine or low-calcium drinks instead of milk or
milk-based drinks.3. The significance of scrutinizing menstruation occurrence,
since normal menstrual cycles are important for sustaining normal bone
metabolism.
Natural Cures for Osteoporosis: osteoporosis natural cures Osteoporosis in
Women: All of us Need to Know:1. Calcium is one of the most important nutrients
in curing and treating osteoporosis. It improves your bone health. Try to get
1000 to 1300 mg of calcium on daily basis. The best choices to get calcium
include milk, yogurt, cheese, soybeans, collard greens, white beans, spinach,
oranges, sesame seeds and almonds.2. Calcium relies in Vitamin D to absorb in
your bones. Vitamin D can be produced by your body with the help of sunlight.
Beside that, the best food sources for it are fatty fish, milk, soy milk,
yogurt, mushrooms grown under UV and egg yolks. You may also take multivitamins
that contain vitamin D.3. Studies have revealed that deficiency of protein can
accelerate bone loss. But this doesn’t mean that you should start consuming
excessive amount of protein, it may be harmful. Hence, if you are a dieter,
never opt for a high-protein/low carb fad diets. You should enjoy only moderate
amounts of proteins. The best sources for protein include lean meats, seafood,
egg whites, milk, yogurt, cheeses, beans, legumes, almonds and peanut butter.
4. Other important nutrients that protect you from osteoporosis
include,magnesium (sources: pumpkin seeds, brown rice, spinach, cashews, sweet
potatoes, beans, sesame seeds, flaxseed, wheat germ etc)potassium (sources:
apricots, papayas, bananas, plums, raisins, avocados, artichokes, lettuce,
carrots, tomatoes, beans, almonds, and pistachios etc)vitamin K (sources:
green–leafy veggies like lettuce, and spinach)Vitamin C (sources: strawberries,
oranges, lemons, grapefruit, guava, pineapple, raspberries, mangoes, lychees,
bell peppers, hot chili peppers, sprouts, cauliflower, cabbage, tomatoes etc.)
.
No doubt, food is nature’s best medicine. Therefore, the intake of healthy food
can treat and cure osteoporosis and improve your overall health.