According to the Osteoporosis Canada, Osteoporosis is a disease distinguished by
low bone density and bone tissue deterioration. As many as 2 million Canadians
suffer from Osteoporosis. Generally, one in four women (over 50) will experience
osteoporosis and one in eight men (over 50) .
The High Cost of
Osteoporosis
80% of all hip fractures are osteoporosis related;
20% result in death and 50% result in disability. The cost of osteoporosis in
Canada is estimated to be $1.3 billion per year, as population ages the costs
will skyrocket .
Symptoms of Osteoporosis
The
Mayo Clinic lists 3 primary symptoms for osteoporosis: back pain, could be
severe; loss of height over time including a pronounced stooped posture and
fractures including wrist or hip. It is important to note that early stages of
bone loss may go undetected without diagnostic testing
Natural
Treatment for Osteoporosis
Since bone density deteriorates over
time it becomes important to build bones throughout your life. Proper diet and
physical activity are essential for the prevention and treatment of
osteoporosis.
Exercise
Weight bearing
exercise is essential for maintaining bone density throughout your lifetime.
Walking, jogging, lifting
weights, heavy housekeeping, gardening or active sports are all excellent
examples of the weight bearing exercises which build bone strength and improve
balance and coordination.
Lifestyle
Other
lifestyle changes include restricting
alcohol as well as quitting
smoking. It is also recommended that you get at least 15 minutes of
sunshine a day, with the use of sunscreen during exposure.
Diet
Much of the treatment and prevention tips for osteoporosis come
from nutrition,
nutritional supplements and other dietary considerations.
Calcium is a
critical element for bone health and density, it is important to ensure not only
that calcium intake is essential but also that it is not impeded by other
elements such as an over intake of protein. Calcium intake of 1200 mg is
recommended for adults over 50 with an 8 ounce glass of milk containing 300 mg.
It is important to note that the body can only absorb a limited amount of
calcium at anyone time, so it is important to spread calcium intake throughout
the day.
Calcium rich foods include: milk, yogurt, frozen yogurt,
cheese, soy drinks and tofu as well as canned salmon and sardines, dark green
vegetables and dried beans.
Beneficial Foods to Increase
Calcium Absorption
A diet high in vegetables will maximize the
ratio of phosphorous to calcium which builds bone strength. Acidy foods like
vinegar and lemon juice will aid in the absorption of calcium.
Foods that interfere with Calcium
Heavy
consumption of meat and dairy will increase calcium excretion in urine. Refined
sugar, salt, caffeine, and alcohol will all increase calcium excretion.
Old Home Cures for Osteoporosis
Apples contain
boron which has been shown to help maintain calcium in the body. Bananas are
also great sources of potassium which has been shown to increase bone density,
particularly in women.
Orange juice contains vitamin C which is
essential to preventing osteoporosis. Pineapple juice contains manganese, low
manganese is said to be a strong predictor of potential for osteoporosis.
Peanut butter is rich in magnesium, with 50mg of magnesium in 2
tablespoons, magnesium has been found to be very beneficial in the
strengthening, preserving and rebuilding of bones.
Brussel sprouts are
loaded with vitamin K which is essential for protection from osteoporosis.
