OSTEOPOROSIS
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Osteoporosis, as the name implies, simply means “porous bone”. This condition is characterized by excessive loss of proteins and minerals which makes the bone weaker and less dense thereby prone to fracture.
Osteoporotic fractures occur primarily in the vertebrae, hip, and wrist.
A score of less than -2.5 (higher negative number is worse) means osteoporosis. See below.
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RISK FACTORS & CAUSES
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Low body weight
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Caucasian race
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Early menopause
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Poor nutrition
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Heavy smoking and alcohol consumption
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Chronic steroids use
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Rheumatoid arthritis
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Previous or parent history of fracture
NATURAL WAYS TO IMPROVE BONE DENSITY:
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STRENGTH TRAINING EXERCISES
Exercise induced load on the bone increases the density and changes the shape of the bone; exercises and yoga poses that increase the compression force on the bone of the wrist, hip and vertebrae can increase the strength and density of bone.
Strength/Resistance training stimulates osteocytes necessary for building strong bones while proprioception can be developed by balance training. These training are very important in naturally improving bone density.
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WHOLE BODY VIBRATION
Studies show that whole body vibration improves bone density in post menopausal women when done on a consistent basis over 6 months. This exercise must be done 3-5 times a week for about 30 minutes each time.
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GOOD POSTURE
Maintaining good sitting, walking and standing posture safeguards the vertebrae from osteoporotic fractures that might result from falls and motions like sneezing, cough, weight lifting, etc.
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NUTRITION
Digestive and respiratory activities produce acids that get neutralized by the body. In the case of a poor diet, calcium gets leached from the bone to neutralize acids leading to osteoporosis. The following are some tips for your diet that helps alkalize the body:
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Eat more fruits and veggies
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Reduce or eliminate sodas
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Substitute refined carbs with roots and gourds like yams, beets
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Squeeze in some lemon and lime to your food
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Reduce animal protein and replace with other types of proteins like soy, beans, and lentils
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Add sea vegetables, herbs, and spices like ginger, cinnamon, etc. to diet.
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SUPPLEMENTS
Vitamin D, C, A, K, B12, and Folic acid are all involved in mineralizing bones.
Minerals like Calcium, Magnesium, Chromium, Phosphorus, Zinc, Copper, Boron, Potassium, and Strontium are also crucial to bone health.
However, it must be noted that over supplementation can be just as problematic as under-nutrition.
Comprehensive nutritional testing can help determine one's needs.
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