Osteoporosis and natural remedies: Fish oil containing EPA (eicosapentaenoic acid) and GLA (gamma linolenic acid) is not only an effective safeguard against osteoporosis, it also improves the skin and brain function and avoids cardiovascular problems. Light exercise is also recommended, such as dancing, walking, or bouncing on trampolines. On that note, we misrepresented the suggestions of one reader last week by foolishly suggesting that natural progesterone cream was available at Argos when, in fact, it was a version of the rebounder she also recommended. Fulsome apologies to her and to all of you who queued at Argos in vain. Calcium and magnesium supplements, in the ratio of 2 or 3: 1 respectively, would also help increase bone density.

Factors contributing to the loss of bone density and strength:

• Excess phosphorus intake through drinking too many soda's. particularly Colas. To balance this phosphorus, the body must draw calcium from the bones.

• Among women the deficiency of Estrogen (a group of hormones) post menopause has been correlated to a rapid reduction in BMD.

• The increased risk of falling associated with aging, leads to fractures of the wrist, spine and hip.

• Other hormone deficiency states can lead to osteoporosis, such as testosterone deficiency. Glucocorticoid or thyroxine excess states also lead to osteoporosis.

• Not eating foods rich in Calcium, Vitamin D and Phosphorous can also cause bone loss. Calcium and/or vitamin D deficiency from malnutrition also increases the risk of osteoporosis.

• Some medicines can inhibit the body’s ability to absorb calcium. This may cause the bones to weaken. These medications include cortisone/corticosteroids, anticoagulants, thyroid supplements, and some anti-convulsive drugs.

• Other illnesses or diseases, such over-active thyroid, diabetes and rheumatoid arthritis may also cause bone loss. A disease such as anorexia nervosa or bulimia can cause changes in a person's estrogen level and lead to osteoporosis.

• Other significant factors leading to the onset of osteoporosis include: smoking cigarettes, high intake of alcohol, tea or coffee, low levels of physical activity (weight bearing exercise), and family history.

• Sedentary lifestyle. Exercise strengthens bones - inactivity encourages the body not to rebuild unused resources.

• Consuming too much fat in our diets - vegetarians are shown to have greater bone mass than meat eaters.

• Excess alcohol consumption interferes with calcium absorption.

• Drinking too much coffee. A study of 84,484 patients showed a correlation between bone fractures and heavy coffee consumption.

• Smoking. The evidence is overwhelming - heavy smoking boosts bone loss.

• A lack of natural vitamin D - obtained by exposure (not over-exposure) to sunlight.

• Not enough Vitamin K in the system. New research has shown that this little known vitamin is the key to calcium balance in the body.

• A lack of trace minerals necessary for the transport and absorption of calcium.

• Prescription drugs can increase bone loss. These include cortisone, blood thinners, antacids containing aluminum, chemotherapy, lithium, and certain antibiotics.

• Birth control pills which reduce the folic acid content in the body.

• Excess consumption of dairy products! This is due to the high animal fat content in dairy products, and the lack of CLA in modern dairy products.

• Excess salt and sugar consumption in junk foods, which leach calcium from the bones into the urine.

• Fluorides which destroy the collagen, the glue which adds strength to the bones.

If you want to step lively and stall bone loss, here are the tactics doctors recommend.

• Exercise aerobically for 20 minutes a day at least three days a week.  What's the best aerobic exercise for strong bones? It's one you will continue doing, because if you don't do it for life, the bone-building benefits fade. Walking won top ratings--20 minutes a day three or four times a week--but you may prefer running, biking, swimming or aerobic dance classes.  Aim for quality, not quantity, when you exercise. Train hard, eat well, and, for women, maintain a weight that normalizes your menstrual periods.

• Walk in water. If you've already had a fracture or two, your best choice of exercise may be walking in chest-deep water, working up to 30 minutes at least three times a week.  The water will help support your body weight and take stress off bones and joints.

• Make your "exercise equipment" a chair and the floor. To complement water walking, do some easy muscle -strengthening exercises in a chair or on the floor Such exercises can include abdominal curls, shoulder blade squeezes and back extensions.

• To do back extensions, lie on the floor on your stomach, with a pillow under your hips and your arms at your sides. Using only your back muscles, not your arms, raise your upper body a few inches off the floor. Hold for as long as comfortable, then relax downward. Work up to doing this six to ten times a day.

• Chow down on calcium. Try to get 1,000 milligrams a day of calcium, even if you haven't reached menopause. And they suggest 1,200 to 1,500 milligrams a day for postmenopausal women who are not getting ERT.

• Most women consume far less than those amounts. Reaching 1,000 milligrams through diet alone means drinking a quart of skim milk a day or eating two cups of low-fat yogurt or four cups of low-fat cottage cheese.

• Figure out, realistically, how much calcium you can get through your diet, then make up the rest with supplements.  Dark green, leafy vegetables such as spinach are excellent sources of calcium.

• Aim for maximum absorption. Spread your calcium supplements out over the day rather than taking them all at once, and take each one with a meal, Dr. Dawson-Hughes suggests. Most doctors recommend calcium carbonate, a relatively inexpensive source of calcium that's fairly well absorbed if taken in divided dosages and with meals.

• Get enough vitamin D. For maximum protection, aim for 600 international units of vitamin D per day (thre times the Recommended Dietary Allowance).

• Drink only raw organic milk.

• Graze far and wide. Bones are not made from calcium alone. They're an amalgam that includes zinc, boron and copper, among other minerals. These trace elements are best gotten through a varied and broad-based diet that includes mostly unprocessed foods, such as whole grains, beans, fresh fruits and vegetables, fish and shellfish and lean meats.

• Monitor your medications. Some drugs can hasten bone loss.  Those most likely to cause problems: corticosteroids, which are prescribed for a variety of conditions such as rheumatic disorders, allergic conditions and respiratory disease; L-thyroxine, a thyroid medication; and furosemide, a diuretic often used against fluid retention associated with high blood pressure and kidney problems.

• Pass on the pop. Colas and some other carbonated soft drinks get their sharp taste from phosphoric acid, which contains phosphorus, a mineral that in excess amounts causes your body to excrete calcium.

• Salt lightly. As with phosphorus, too much salt causes your body to excrete calcium. So go easy on the shaker, and check food labels. Avoid products with more than 300 milligrams of salt per serving.

Here are some simple tips to tackle osteoporosis sans medication:

• Exercise to build strong bones: Exercise for atleast thirty minutes comprising of weight-bearing exercise such as walking or jogging, three times a week. This regime has been proven to increase bone mineral density, and reduce the risk of falls by strengthening the major muscle groups in the legs and back.

• Water Walking: is another suggested exercise to combat osteoporosis. Walking in chest-deep water for about 30 minutes at least three times a week is a suggested remedy as water helps support the body weight and take stress off bones and joints.

• Dandelion Tea: Drink dandelion leaf tea to help build bone density

• Higher intake of Soy products: As Hormonal imbalances can contribute to bone loss, eating more soy products or taking a supplement that contains soy isoflavones, the active ingredient in soybeans helps balance estrogen levels. One should get at least 40 mg of soy isoflavones in a daily diet or by taking isoflavone supplements.

• Chaste Berry: Chaste berry contains vitexicarpin and vitricin, which help to keep hormone levels in balance. It is advisable to take atleast 250 mg a day of a standardized extract of this herb every day for two to three months.

• Dong Quai: Dong quai has been used in Chinese medicine for thousands of years to address menstrual disorders, PMS, and infertility. It also helps keep hormone levels in balance. It is advisable to take 250 mg of a standardized extract of dong quai daily as a tonic herb.

• Black Cohosh: A recent study indicates this popular herb may help prevent osteoporosis. Most studies recommend an intake of either 20 or 40 mg of black cohosh extract twice a day.

• Sesame seeds: A handful of sesame seeds had every morning may also help osteoporosis.

• Almond Milk: Another home remedy for osteoporosis is calcium- rich almond milk. One can have the almond milk by soaking the almonds in warm water, peeling it and blending it with either cow milk, goat’s milk or soya milk.

Here are some diet tips one can adhere to and keep osteoporosis at bay:

• It is recommended that one should include 1500mg of calcium daily either via dietary means or via supplementation. For measurement purposes, it is important to note that an 8 oz glass of milk contains approximately 300 mg of calcium. Calcium supplements are an effective alternative option. These come in a variety of forms. The body can absorb only about 500 mg of calcium at one time and so intake should be spread throughout the day.

• Bones need nourishment from calcium, vitamin D, and phosphorous. A poor diet lacking these essential vitamins and minerals contributes to osteoporosis. Foods rich in calcium are especially necessary to maintaining healthy bones. Dairy products (milk, cheese, and yogurt) salmon, sardines, almonds, dark green leafy vegetables and broccoli are good sources of calcium.

• Apparently, bones are not made from calcium alone. They're an amalgam that includes various minerals such as zinc, boron and copper. Doctors suggest that these trace elements can be ingested through a varied and broad-based diet that includes mostly unprocessed foods, such as whole grains, beans, fresh fruits and vegetables, fish and shellfish and lean meat.

• Foods high in boron (a mineral that helps the body hold calcium) are beneficial for those affected by osteoporosis. Boron is found in apples, pears, grapes and other fruit, as well as in legumes, nuts and honey.

• Manganese is another beneficial mineral. Traces of manganese are largely found in pineapples, nuts, spinach, beans and whole wheat.

• Brussels sprouts are known to prevent diseases like cancer, birth defects, osteoporosis and heart trouble. Brussels sprouts provide essential vitamin K (this vitamin activates a protein found in bones, call osteocalcin, which holds calcium molecules in place) helps protect against osteoporosis.

• Inculcate a life style change by quitting cigarette smoking, limiting alcohol intake, and exercising regularly. It is important to note that a few studies have suggested an adverse effect of calcium excess on bone density and reports indicate the milk industry has been misleading customers. It has been reported that excess consumption of dairy products may cause acification, which leeches calcium from the system. Therefore, it is claimed that vegetables and nuts are a better source of calcium and milk products are better avoided.
  
  Sources: Mothernature.com, wyddty.com, home-remedies-for-you.com