Osteoporosis is a condition of bone becoming brittle and fragile from loss of tissue. It develops when bone density decreases. The body reabsorbs more bone tissue and produces less to replace it. Deficiency of calcium or vitamin D also results into osteoporosis.
Osteoporosis means porous bone; it exactly means that the low bone mass and strength. It develops without any symptoms and later leads to fracture. Most of these fracture affects the hips and spine.
Causes & High Risk Factors:
• Low intake of calcium
• Over active thyroid gland
• Reduced sex hormones (Estrogen, progesterone
• Disorders of pituitary gland
• Family history of osteoporosis
• Rheumatoid arthritis
• Long duration of inactivity orbed rest
• High Alcohol drinking & Smoking
Symptoms:
• Pain
• Shortness of breath
• Bone fracture
• Change in posture
Prevention & Treatment:
Prevention is better than cure. Therefore one who is at high risk of getting osteoporosis must follow some disciplinary diet and physical activity.
Diet :
Calcium rich foods are the best remedy to prevent and treat the osteoporosis. It is the major component of bone and helps in healthy bone formation. It also maintenance the skeletal strength and structure. Vit-C, Vit –D and protein rich foods also helps in forming the good bone health.
Dairy products – Milk, cheese & yogurt
Green leafy vegetables – ladies finger, spinach, kale, broccoli, turnips, beans etc
Green gram, soya bean, peas
Chia seeds, pumpkin seeds, Almonds, dates
Figs, orange, butter fruit etc
Physical Activity:
Physical activity/ Exercise is the best way to strengthen the bones and to prevent the bone fracture.
The Yoga activity helps in improving the bone density and reduces the risk of complications.
Yogasanas can build strength, ease pain and encourage good posture. It also helps improve flexibility and stability of skeletal joints. Yoga practices aids in better balance and coordination there by prevents fall or injury. Only the regular practices make the major difference to the bone health.
Following asanas are best to strengthen the shoulders, arm spine, hips, core muscles and joints. It also improves the balance and stability.
1. Vrikshasana (Tree pose)
2. Veera bhadrasana (Worrier pose)
3. Trikonasana (Triangle pose)
4. Adho mukha swanasana (Downward dog pose)
5. Chaturanga dandasana (High plank pose)
Pranayama and meditation techniques are also advised to manage the mental health.
1. Nadishuddhi pranayama
2. Bhramari pranayama
3. Relaxation techniques
4. Om kara chanting
Rejuvenating Therapies:
Massage therapy can increase the blood circulation to musculo-skeletal joints. It also calms the nerves, reduces stress and relives anxiety. As the affected person is at high risk of mental disturbance, the massage therapy provides very good relaxation to body and mind. It also helps in reducing the pain. Bones need an adequate blood supply to heal, increasing blood flow can assist the restorative process through massage.
Specialised Ayurveda therapies like Shastika shali pinda sweda or Navarakizhi are very useful therapies to prevent and manage Osteoporosis. Oral medication with treatments such as Yoga Basti (medicated Enema) can be used to manage Osteoporosis
Article By- Dr. Anitha Banakar
