osteoporosis articles

What is Osteoporosis is a progressive decrease of bone density...(more)
Osteoporosis Causes. Exact cause for the osteoporosis is still undetermined...(more)
Osteoporosis Symptoms. Back pain, loss of height and bone fractures are symptoms..(more)
Foods for Osteoporosis.
Diet rich in calcium is recommended for osteoporosis patients (more)
osteoporosis bones

Supplements for Osteoporosis
Exercise for Osteoporosis
Herbal Medicine for Osteoporosis,
Home Remedy for Osteoporosis
Homeopathy for Osteoporosis
Chinese Medicine for Osteoporosis

Ayurvedic Medicine for Osteoporosis
Drugs and Medications for Osteoporosis


osteoporosis figureWhat is Osteoporosis. Osteoporosis is a condition in which there is a progressive decrease in the density of the bones, weakening the bones, and making bone fractures likely.

Osteoporosis is an age related condition just like heart disease; it sneaks on you as you get to age. Osteoporosis affects more than 25 million in the United States found more common to women but men are also afflicted..

Postmenstrual osteoporosis is most common type of osteoporosis and is the cause of most spinal, hip and wrist injuries to women.

Women’s bones are strongest when they are at 30 years of age. From then until menopause, women don’t lose much bone. But in the 5 to 7 years after menopause, women tend to lose 1 to 5 % of their bone mass per year. After that, bone loss is continuous which may result to osteoporosis.

For women, menopause is the turning point in osteoporosis. The bones’ ability to incorporate calcium from blood depends on the hormone estrogen. But as a woman passes through menopause, there is less production of estrogen. The loss of estrogen results to the decrease of calcium absorption by the bone and as a result lesser bone density and brittleness.

What are the signs and symptoms of OSTEOPOROSIS

In the early stages of osteoporosis, there may be no obvious osteoporosis symptom or physical indication that there is already weakening of the bones or the onset of osteoporosis. But once osteoporosis has already weakened the bones, the signs and symptoms may include;

  • Common symptom is back pain, which can be severe if you have a fractured or collapsed vertebra
  • Another symptom is the loss of height over time, with an accompanying stooped posture
  • Fracture of the vertebrae, wrists, hips or other bones

If you experience even one of the above signs and symptoms for osteoporsis, its is best to visit your trusted medical practionioner the soonest time for proper diagnosis and treatment

What are the causes of OSTEOPOROSIS

The strength of the bones depends on their size and density; bone density depends in part on the amount of calcium, phosphorus and other minerals the bones contain. When the bones contain fewer minerals than normal, they're less strong and eventually lose their internal supporting structure.

Scientists have yet to learn the causes and all the reasons why osteoporosis occurs, but the process involves how bone is made. Bone is continuously changing — new bone is made and old bone is broken down — a process called remodeling, or bone turnover.

The risk of developing osteoporosis depends on the bone mass attained between ages 25 and 35 (peak bone mass) and how rapidly it is lost later. The higher the peak bone mass, the more bone reserve and the less likely to develop osteoporosis. Not getting enough vitamin D and calcium in your diet may lead to a lower peak bone mass and accelerate bone loss later.


Foods and diet for osteoporosis

osteoporosis posture

Osteoporosis diet and nutrition. Diet and nutrition plays a vital part in making our bones strong and healthy and in the prevention and treatment of osteoporosis. A nutrition diet rich in calcium is recommendable for people with osteoporosis. Most adults should consume 1,500 milligrams of calcium per day to maintain a healthy bone density. Below is the list of foods that are rich in calcium; you may start to consider them in your diet.

Foods rich in Calcium

  Food Calcium per cup serving (mg)
Fruit Juice
Nonfat Milk
Swiss cheese
Cheddar cheese
Baked beans
Cooked beans


Cottage cheese

Although your diet may be rich in calcium, this may not be readily absorbed by your system to prevent and treat osteoporosis. The body needs vitamin D to absorb it. Unfortunately as you grow old enough for osteoporosis to become a significant health threat, you start having trouble getting enough vitamin D. Food sources of natural vitamin D are as follows and should be included in your diet.

Foods rich in Vitamin D

  • Diet rich in Low-fat and nonfat dairy products
  • Diet to include saltwater fish such as;
  • Sea bass
  • Halibut
  • Tuna
  • Herring
  • Sword fish
  • Sunlight ( 15 minutes sunlight exposure per day)

When we talk about osteoporosis, magnesium, manganese, vitamin K, and boron are hardly heard of. But studies have shown that these vitamins and minerals are essential in bone building and in the prevention and treatment of osteoporosis. It has been found out that people with osteoporosis have low levels of these vitamins and minerals in their blood

The minerals manganese and magnesium compliments vitamin D in moving calcium to your bones. Eating a diet rich in these minerals may help improve your bone densityand thus help in the treatment and prevention of osteoporosis. Foods that are rich in these minerals are as follows and should be included in your diet.

Foods rich in Magnesium

  • Seeds,
  • Soybeans
  • Wheat germ
  • Seafood
  • Dairy items

Foods rich in Manganese

  • Nuts (hazelnut, pecans),
  • Avocado
  • Oatmeal

Vitamin K is another vitamin that helps in the treatment and prevention of osteoporosis. Vitamin K activates osteocalcin, a protein that holds calcium in place in the bone matrix. Food sources of vitamin K that shoud be included in a diet are;

  • Spinach
  • Broccoli
  • Green cabbage
  • Tomatoes

Boron is another essential substance that helps in the treatment and prevention of osteoporosis. Boron activates estrogen and vitamin D. Foods that are rich in boron and should be included in your diet are;

  • Carrots,
  • Applesauce
  • Broccoli
  • Pears
  • Cherries

The Phyto factor in the prevention and treatment of osteoporosis. Research has shown that compounds that are called phytoestrogens increase bone mineral density. Foods that are rich in phytoestrogens include tofu and other soy products (except soy sauce) as well as beans and should also be included in the diet.

Avoid sugar and salt. Sugar increases the excretion of calcium to the urine, this means that instead of being absorbed by your bones it is taken out of your body. Salt is found to have an effect in calcium loss. For every 500milligrams of salt you consume, you lose 10 milligrams of calcium. So lick your sweet tooth goodbye and trim down in your salt.

The best alternative in the prevention and treatment of osteoporosis is to embrace vegetarianism. Nutrition coming from eating vegetables are most helpful against osteoporosis. Vegetarians are of lower risk to develop osteoporosis than to an average American. Vegetarians eat less protein and less phosphorous, a bone-robbing mineral. Vegetarians are also found to have a good balance of acid-base level in the blood.

Vitamins and minerals supplement for osteoporosis

Vitamins and mineral supplement for osteoporosis. People with osteoporosis needs a lot of calcium to make their bones stronger. But there are several kinds of calcium supplements. Some should be avoided because they contain the toxic metal -- lead. These kind of avoidable calcium are commonly made of bone meal, dolomite, or oyster shells. The two best calcium supplements are calcium carbonate and calcium citrate. So when in a health or drug store, read your calcium supplement labels and know where that calcium is coming from. The recommended calcium dosage for osteoporosis per day should not be more than 600 milligrams.

Other supplements for osteoporosis and their recommended daily dosages

Vitamin D- 400 to 800 international units

Magnesium- 500 milligrams

Vitamin K- 80 micrograms (should be taken with doctors advice)

Boron - 3 milligrams per day.

Exercise for osteoporosis

Osteoporosis Exercise. To help in the prevention and treatment of osteoporosis, a regular regimen of exercise is recommendable. Regular exercise will increase your muscle strength, improve your balance and help you avoid falls — exercise may keep your bones from getting weaker.

Weight-bearing exercise and resistance training exercise may help develop bone mass and slow down the advancement of osteoporosis. The key to an effective exercise for osteoporosis is to find the safest, most enjoyable activities you can do. There is no one-size-fits-all recommendable kind of osteoporosis exercise that would best fit all osteoporosis patients. Overall health condition and the degree of bone-loss has to be carefully considered. It is best that you consult your doctor which exercise would best suit your condition.

For the meantime, dont let osteoporosis hinder your regular activities. It is advisable that you engage in activities that you enjoy as you are most likely to stick to it overtime.

Exercises like breeze walking, palaying golf and bowling are found to have a positive effect to most people with osteoporosis. But take caution in extremely strenuous exercises such as cross training for marathons-- this is counter productive and may increase the risk of bone fractures.

Other benefits in doing regular osteoporosis exercises:

  • Regular exercise may bring good sense of well-being
  • Increased ability to carry out daily tasks and activities
  • Exercise Improves body posture
  • exercise relieves or lessens joint and body pain

Resistance training exercise for osteoporosis

Resistance and strength training exercise for osteoporosis include the use of free weights, weight machines, resistance bands or water exercises to strengthen the muscles and bones in the arms and upper spine. Studies have shown that continued resistance training exercise may slow down the loss of bone mass.

When doing resistance training exercise for osteoporosis, focus on strengthening the muscles between the shoulder blades. With correct body posture and strenthened back muscles, this may reduce the harmful stress on the bones and help maintain the bone density.

Weight-bearing exercises for osteoporosis

Weight-bearing aerobic exercises for osteoporosis patients involve doing aerobic exercise on the feet, with the bones supporting the body weight. Weight-bearing exercises include walking, dancing, low-impact aerobics and gardening. These types of exercises, work by strentheing the supporting muscles of the legs, hips and lower spine and also help in reducing the bone density loss. Aerobic exercises also reduces the risk of cardiovascular disease.

Swimming and water aerobics have many benefits, but they don't have the impact your bones need to slow mineral loss. In cases of extreme osteoporosis or during rehabilitation following a fracture, however, these activities can be useful.

Flexibility and stretching exercise for osteoporosis

Flexibity and stretching exercise for osteoporosis help by increasing the mobility of joints. Being able to bend, extend and rotate the joints helps prevent muscle injury in osteporosis. Increased flexibility can also help improve body posture. Chest and shoulder stretches may be helpful, as may prone push-ups.

It is best that the muscles stretching exercise be done before and after every exercise session. They should be done gently and slowly, without bouncing. Relax and breathe deeply while you stretch. Avoid stretches that flex your spine or cause you to bend at the waist. These positions may put excessive stress on the bones in your spine, placing you at greater risk of a compression fracture.

Movements to avoid

Avoid High-impact exercises, such as running, jumping, or jogging. These exercises increase compression in your spine and lower extremities and can lead to fractures in weakened bones. Avoid jerky, rapid movements in general. Try to move in a slow and controlled manner.

Avoid exercises in which you bend forward and twist your waist, such as touching your toes, doing sit-ups or using a rowing machine. These movements also compress the bones in your spine. Other activities that may require you to bend or twist forcefully at the waist are golf, tennis, bowling and some yoga poses.

herbal medicine for osteoporosis

Herbal medicine for osteoporosis. Herbs are good source of phytoestrogens. Some of these herbal medicinal plants that can help prevent osteoporosis are the Chinese angelica (dang gui), licorice, and black cohosh. This may be taken 1 teaspoon per day in tincture form.

chinese medicine for osteoporosis treatment

Chinese medicine is also effective in the treatment and prevention of osteoporosis. Practitioners of Chinese medicine attributes osteoporosis for a decline in Kidney qi. Kidney rules the bones and when there is something wrong with the Kidney, the bones weaken. According to Chinese Medicine, for the treatment of osteoporosis, you have to treat the Kidney.

To strengthen the Kidney and thus the bones, the following herbs are used; drynaria root, Chinese angelica, ginseng, astragalus, rehmannia root, poria fungus, and several other herbs.

Acupuncture treatment can also help in osteoporosis treatment. You must consult your local acupuncturist for this. However if you opt for self-treatment you may use acupressure. By applying a steady, penetrating finger pressure for 3 minutes to the following pressure points.

Kidney 3, located in the hollow between your Achilles tendon and the inside of your anklebone.

Spleen 6, located four finger-widths above your inner anklebone on the back inner border of your shinbone.


ayurveda as osteoporosis treatment

Ayurvedic medicine for osteoporosis treatment and prevention. Ayurvedic practitioners advise to take more of sesame seeds. They are said to contain more calcium. A cup of sesame seeds contains 900 milligrams of the mineral. Sesame seeds may be used to garnish salads and fruit and vegetable dishes.

osteoporosis Medication and drugs

Conventional medicine for osteoporosis treatment. If the lifestyle changes and alternative medicines didn’t work out for you, osteoporosis medicines as prescriptions drugs can help slow bone loss and may even increase bone density over time. Osteoporosis medicine includes;

Bisphosphonates. Much like estrogen, this group of osteoporosis drugs can inhibit bone breakdown, preserve bone mass, and even increase bone density in your spine and hip, reducing the risk of fractures. Side effects of the use of these osteoporosis medicine which can be severe, include nausea, abdominal pain, and the risk of an inflamed esophagus or esophageal ulcers.

Raloxifene. Another osteoporosis medication usually prescribed belongs to a class of drugs called selective estrogen receptor modulators (SERMs). Raloxifene drug mimics estrogen's beneficial effects on bone density in postmenopausal women, without some of the risks associated with estrogen, such as increased risk of uterine and, possibly, breast cancers. Osteoporosis drugs with raloxifene may present hot flashes as common side effect, and you shouldn't use this drug if you have a history of blood clots.

Calcitonin. Calcitonin as osteoporosis medication may reduce bone resorption and may slow bone loss. Calcitonin may also prevent spine fractures, and may even provide some pain relief from compression fractures. It's usually administered as a nasal spray and causes nasal irritation in some people who use it, but it's also available as an injection.

Teriparatide. Teriparatide is apowerful osteoporosis drug, an analog of parathyroid hormone, treats osteoporosis in postmenopausal women who are at high risk of fractures. Unlike other available therapies for osteoporosis, it works by stimulating new bone growth, as opposed to preventing further bone loss. Teriparatide medicine is given once a day by injection under the skin on the thigh or abdomen.

Tamoxifen. Tamoxifen is synthetic hormone used to treat breast cancer and is given to certain high-risk women to help reduce their chances of developing breast cancer. Although tamoxifen blocks estrogen's effect on breast tissue, it has an estrogen-like effect on other cells in your body, including your bone cells which is why it is also used to treat osteoporosis. Tamoxifen appears to reduce the risk of fractures, especially in women over age 50. The use of Tamoxifen as osteoporosis drug may have side effects of hot flashes, stomach upset and vaginal dryness or discharge.

To know more of these medicines, consult with your doctor.

home remedy for osteoporosis

Home remedy for osteoporosis. For a person with osteoporosis, you must do all you can to prevent those bone loss. There are a lot of things that we commonly do-- mostly unaware of-- that contribute to bone loss. A few of these are as follows;

Smoking. Statistics have shown that women who smoke have 15 to 20% less bone mass and thus has a greater risk to develop osteoporosis than those who don’t. So better kick that bad habit away.

Alcohol. It may be a little silly, but data have shown that most bone fractures were a direct result of fall due to intoxication.

Colas. Studies have shown that colas and osteoporosis have a direct link. The more cola you drink the more prone to osteoporosis.

Coffee and tea. Coffee and tea contain caffeine. Caffeine is associated in the increase of calcium excretion. For high risk women with osteoporosis who can't live without the perk of caffeine, you have to supplement the loss with calcium.

Avoid falls and other jerky movements. People with osteoporosis are of greater risk of bone fractures. Any inadvertent fall may cause terrible injury even disability. So better watch those steps. Avoid situations and conditions that would pose hazard to slips or falls. This may include securing those rugs to the floor, keep those electrical cords away from foot traffic and tuck away those toys from the floor.

References for OSTEOPOROSIS article

  • Prince RL, Devine A, Dhaliwal SS, Dick IM (2006). "Effects of calcium supplementation on clinical fracture and bone structure: results of a 5-year, double-blind, placebo-controlled trial in elderly women". Arch. Intern. Med. 166 (8): 869–75.
  • Bolland MJ, Barber PA, Doughty RN, et al. (2008). "Vascular events in healthy older women receiving calcium supplementation: randomised controlled trial". BMJ 336 (7638): 262.
  • Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson-Hughes B (2005). "Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials". JAMA 293 (18): 2257–64. doi:10.1001/jama.293.18.2257. PMID 15886381.
  •  Raisz L (2005). "Pathogenesis of osteoporosis: concepts, conflicts, and prospects.".J Clin Invest 115 (12): 3318–25.
  • "Nutrition in Bone Health Revisited: A Story Beyond Calcium". Jasminka Z. Ilich, PhD, RD and Jane E Kerstetter, PhD, RD (2000).  Journal of the American College of Nutrition 19 (6): 715–737.
  • Blended Medicine: Combining Mainstream and A... by Michael Castleman.

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