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Strengthen bones, avoid fractures

Strengthen bones, avoid fractures

The strength of your body depends largely on the strength of your bones. Keep your bones strong and you will overcome many ailments that can hit you, especially as you age.

Charakasmahit, an ancient text of Ayurveda, describes 18 types of osteoporosis. It is a systemic skeletal disease characterized by low bone mass and deterioration of bone tissue. This can lead to brittleness and fracture of the bones. According to the latest estimates, more than 8.9 million bone fractures each year are due to osteoporosis.

Osteoporosis can affect both sexes, but it is more common in women, especially after menopause. It affects about 200 million women worldwide.

Osteoporosis is the second most common metabolic bone disease in the world. However, many of us still don't know that osteoporosis can be prevented if we can take the early steps of intervention through diet and lifestyle. There are also some herbs that can nourish our bones. The importance of herbs lies in the fact that they are safe and more economical than modern medicines.

Causes of bone disease.

Eating habits may be a major factor in poor bone health. A balanced diet rich in nutrients, minerals and vitamins can help you maintain bone health. It is important to note that a chronic vegetarian diet can lead to problems such as osteoporosis. In addition, the healthy nature of the bones can be affected by a violation of the action of certain hormones, pregnancy and lactation, lack of physical activity, various diseases (for example, bronchial asthma, anorexia nervosa, etc.).


A diet low in calcium, magnesium, and vitamin D, smoking, alcoholism, menopause surgery, and steroid use can contribute to poor bone health.

Milk and other dairy products are the best source of calcium. Green leafy vegetables such as spinach are also high in calcium. Broccoli, almonds, legumes are rich sources of calcium. However, the main source of calcium is seafood. Those who cannot choose seafood can substitute dairy and fortified foods (such as orange juice, tofu, and soy milk) as they have twice the calcium content of green vegetables.

Oxalic and phytic acids interfere with calcium absorption, so foods containing them should be avoided. Foods rich in oxalic acid include spinach, leafy greens, sweet potatoes, rhubarb, and beans. Foods high in phytic acid include wheat bran, beans, and soy isolates.

Vitamin D

Also known as calciferol, it has two main forms: D2 and D3. Calcium absorption from the intestine occurs mainly under the action of calcitriol (active vitamin D). Thus, vitamin D deficiency reduces the absorption of calcium from the intestines and kidneys and increases the concentration of parathyroid hormone, which can lead to weakening of the bones (osteolysis) and bone fracture. In addition to this, vitamin D deficiency results in decreased muscle strength and an increased risk of falling, which increases the risk of hip fracture. Dark meat fish such as salmon, sardines, swordfish and mackerel are recommended (at least once a week) to reduce the risk of hip fracture.

Phosphorus, copper, zinc, manganese, vitamin K.

Phosphorus is another component of bone. It is found in almost all foods, but you need to ensure a daily intake of 1000-1200 mg. Copper is an important factor in ensuring the smooth operation of many of the enzymes involved in the formation of the physical components of bone. Copper deficiency can lead to cartilage and bone disorders. Likewise, zinc is a cofactor for many proteins involved in bone development, and manganese for many enzymes involved in maintaining the "quality" of bones. Vegetarians often consume lower amounts of phosphorus, zinc, copper, vitamin B12, and vitamin K, all nutrients that affect bone health.

Vitamin K and vitamin C.

A decrease in vitamin K can lead to a decrease in bone density and increase the risk of bone fractures. It is essential for blood clotting and actions that potentiate bones against arthritis, diabetes, and wrinkles. Vitamin K is found in various foods, but in small amounts, with the exception of leafy vegetables that are dark green in color. Vegetables richest in vitamin K are kale, spinach, beets, broccoli, and cauliflower. In addition, vitamin C is essential for the hydroxylation of bone collagen. Therefore, vitamin C can increase bone density. It can be consumed both through fruits and vegetables and through supplements. Vitamin C in fruits and vegetables is beneficial due to other substances needed to decarboxylate osteocalcin, which may reduce the risk of fractures.

Avoid coffee!

Coffee is made from roasted and ground coffee bean seeds. Caffeine (1,3,7-trimethylxanthine) is the main constituent of coffee, also present in tea and caffeinated soft drinks.

Regular coffee consumption has been reported to adversely affect the skeletal system and may increase the risk of osteoporosis (A. Cano-Marquina, J. J. Tarin and A. Cano-Marquina).

Kano: Health effects of coffee. Maturitas, 75, 7-21 (2013). Another study showed that caffeine may increase the risk of hip fractures because it can negatively affect calcium retention.

Regular caffeine intake has been associated with increased calcium excretion and thus negatively reducing the efficiency of calcium absorption, resulting in an effective loss of nearly 4-6 mg of calcium per cup of coffee.

Healthy fruits, vegetables and herbs

Almost all fruits and vegetables contain potassium, which contributes to bone density. This is because such an “alkaline rich” diet can protect the bone by neutralizing the effect caused by the extra release of alkali salts from the bone.

Researchers have found that potassium salts can support calcium levels and reduce bone weakness. Here we will see some of the common herbs and fruits that can help us maintain healthy bones and the skeletal system.

Turmeric is commonly used to promote proper bone development and health, as well as to relieve joint pain. A simple home remedy for this is Turmeric Milk, which can be made by boiling about 350 ml of milk, to which a quarter teaspoon of turmeric powder can be added along with a pinch of pepper. Once the mixture boils, add two drops of ghee and let it cool. When it is cool enough to drink, you can add one tablespoon of honey.

Researchers have found that turmeric can improve bone microarchitecture (G. Li et al., curcumin improves bone microarchitecture in mice with glucocorticoid-induced secondary osteoporosis by activating miRNA-365 through MMP-9 regulation. Experimental Pathology 15684 (2015).

Soybeans contain flavonoids, which can have a powerful effect on bone metabolism. It plays an important role in the prevention and treatment of postmenopausal osteoporosis (CM Potter, JA Baum, H. Teng, RJ Stillman, NF Shay and JW Erdman Jr. Am J Clin Nutr, 68, 1375S-1379S, 1998). Clinical trials have proven that soybean isoflavones have a positive effect on bone mechanical strength in postmenopausal women. Even 22% soy protein in the diet is equivalent to the daily intake of estrogen needed to improve bone weakening.

For vegetarians, soy products can take the place of animal protein in the diet. Among Asian women, consumption of soy-related foods has been shown to improve bone health. In addition, consumption of soy protein reduces calcium excretion compared to meat and milk protein.

The fruits of the drum tree are a good source of calcium and phosphorus. Both are essential for bone development, so regular use of drumsticks can help prevent arthritis and osteoporosis. The leaves are also a rich source of protein, vitamins A, B-6, C, riboflavin, and minerals such as iron, magnesium, and manganese.

In addition to this, it contains high amounts of antioxidants that can scavenge oxygen free radicals. This is very important for maintaining healthy bones. Studies have shown that shin tree leaf extract has immunomodulatory activity and can be used to boost the immune system. These functions make drumstick an important therapeutic agent for various bone-related diseases (C. Patel, A. Rangrez and P. Parih: Anti-osteoporotic effect of Moringa oliefera on osteoblastic cells: SaOS 2. Journal of Pharma and Bio Sciences, 5, 10- 7, 2013).

Pomegranate is used for making fresh juices, pastries, garnishes for dishes, cocktails and alcoholic beverages. Pomegranate seeds contain cumoestrol and comestene, which can function as "phytoestrogens". The fruit contains some other estrogenic compounds such as quercetin, estrone, luteolin, kaempferol, and estradiol, which may help with bone formation and prevent bone weakening.

Some studies have shown that the presence of estrogenic compounds in pomegranate can promote cartilage formation (S. Sahabjada and M. Arshad. DARU, 22, 72, 2014).

Bhringraj (Eclipta prostrata) is a common herb growing along riverbanks, so popular among the Keralites under the name Kayyonni. Although it is a well-known ingredient in vegetable hair oils, an active compound known as 'weldelolactone' has recently been shown to be involved in regulating bone health (YQ Liu et al., weldelactone enhances osteoblastogenesis by regulating the Wnt/ß-catenin signaling pathway, but inhibits osteoclastogenesis via the NF-kB/cfos/NFATc1 pathway Scientific Reports (Nature) 6, 32260 (2016). gums

Sweet has an active component in its roots. Chemically classified as an isoflavinoid, it may structurally mimic beta-estradiol, which is related to estrogen, the female hormone. So, sweet is now also called "phytoestrogen". It has a beneficial effect on osteoarthritis and may also help treat osteoporosis in postmenopausal women.

Changalamparanda, known in English as the backbone of the devil, is traditionally used to repair broken bones in Ayurveda, as can be seen from its Sanskrit name Asthi-samharaka or Vajravalli (Cissus quadrangularis). It is reported to be one of the most important herbal preparations for the treatment of osteoporosis.

The juice of the stem (also the leaves) mixed with an equal amount of honey can be used to alleviate problems related to the menstrual cycle. A crushed stem attached to broken bones can heal them quickly.