The basic structure or skeleton of the human body is made up of bones, which also help in all bodily movements. Therefore, it is essential to maintain strong bones throughout life, and it is possible to do so by adopting some natural means.
Factors that Affect Bone Health
Research has shown that bones change with time and are affected by certain factors like the diet and lifestyle. Most of the calcium in the body is present in the bones, so a deficiency leads to major bone related problems like osteoporosis, stiffness in the backbone, knee pain, spondilytis and even loss of memory. The diet may be lacking in calcium, or there may be insufficient absorption, leading to a deficiency. Calcium absorption is hindered by lack of vitamin D or poor digestion. Finally, junk food and an excess of processed food also depletes the calcium content. The calcium content in bones is depleted with age, making the bones weak and prone to fractures. Moreover, bone loss occurs in post-menopausal women, as the female hormone estrogen prevents bone loss till menopause sets in.
Natural Means to Healthy Bones
It is said that the amount of calcium intake in the early years determines the condition of the bones in later years. Therefore, it is important to have a calcium rich diet in the growing years. The intake should be adequate at all times, with a diet including milk and milk products. Rich natural sources of calcium are finger millet, tofu and sesame seeds. The latter is a common remedy for joint related problems in the traditional Indian system of medicine, called ayurveda.
Vitamin D is required for bone health, as it helps in absorption of calcium. Fish and fish oil provide vitamin D, so a vegetarian diet lacks the vitamin. Apart from taking supplements and fortified food, it is essential to get adequate exposure to the sun, as vitamin D is made in the body in the presence of sunlight.
Potassium rich foods like watermelon, cucumber, spinach and cabbage work with calcium to strengthen bones. One must limit or avoid processed foods like aerated drinks and white sugar, alcohol and smoking. Finally, regular exercise and activities like yoga help to strengthen bones.
Strong bones depend on the levels of calcium and vitamin D, so it is essential to maintain adequate amounts of calcium, and take steps to ensure it is fully absorbed. The latter depends on vitamin D, for which certain food items and exposure to sunlight are required. Finally, having a healthy lifestyle with regular exercise plays an important role in ensuring healthy bones.
Sources:
- http://www.betterbones.com/betterbody/default.aspx, "The nature of healthy bones" by Susan E. Brown, PhD
- http://www.austinquanyin.com/archives/224, Healthy Bone the Natural Way
- http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/diet-nutrition, 12 Foods to Boost Bone Health by Rebecca Buffum Taylor
- http://www.nutralegacy.com/blog/general-healthcare/natural-ways-to-maintain-healthy-bones/, Natural Ways to Maintain Healthy Bones
Nita Mukherjee - I have 25+ years of experience in education and tutoring in English, and 12+ years in writing. With a post graduate degree (B.Ed) in ...
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