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Osteoporosis & Arthritis

Osteoporosis:

Osteoporosis is a bone disease. Osteoporosis grows when bone density decreases. Osteoporosis causes bones to become fragile and delicate. Osteoporosis is one of the most common musculoskeletal diseases of old, and suspiciously affect older women.

Symptoms of osteoporosis:

  • Osteoporosis progresses gradually, and a person may not recognize that they have it until they involvement with a fracture or break a bone after a minor incident. Even a cough or sneeze can cause a break in osteoporotic bones.
  • Bone breaks will arise in the hip, wrists, or the spinal vertebrae for persons who have osteoporosis.
  • If a break happens in the spinal vertebrae, it can lead to changes in position and curving of the spine. People might also notice a reduction in height.

 

Risk factors of Osteoporosis:

Hormone levels: Thyroid problems, Sex hormones, other glands.

Unchangeable risks: Sex (Women develops more osteoporosis than men), Age (Older High risk), Family history (Parent or Sibling with osteoporosis is risky), Body Size (small body frames tend to have a higher risk).

Dietary factors like: Eating disorders, Low calcium intake and gastrointestinal surgery.

 

Arthritis:

Arthritis is a common bone disease. Arthritis means joint inflammation and The most common form of arthritis is osteoarthritis. Arthritis is the inflammation and sensitivity of one or more of the joints. The key symptoms of arthritis are joint pain and soreness, which usually get worse with age.

Symptoms of Arthritis:

The most common symptoms of arthritis include the joints.

  • Pain
  • Stiffness
  • Swelling
  • Soreness
  • Decreased range of gesture, etc. are the few symptoms.

 

Risk factors for arthritis:

Family history: Some types of arthritis route in families. Your genes can make you more vulnerable to environmental factors that may initiate arthritis.

Age: The risk of many types of arthritis including, rheumatoid arthritis, osteoarthritis and gout growths with oldness.

Sex: Women are more likely than men to develop arthritis.

Obesity: over weight puts stress on joints, particularly your knees, hips and spine. People with obesity have a greater risk of emerging arthritis.

Prevention:

Body weight: Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol. Eat three regular meals a day with limited snacking. You can still enjoy small amounts of high-fat, high-calorie foods as an infrequent treat. Just be sure to choose foods that promote a healthy weight and good health most of the time.

Calcium : 1,000 milligrams of calcium need for Ages of 18 and 50 Men and women in a day. When men turn 70 and women turn 50, this calcium daily amount increases to 1,200 milligrams.

Vitamin D : Maintain bone health by vitamin D, it’s suggested that adult’s ages between 51 and 70. 600 international units (IU) and 800 IU after age 70 through food or supplements a day.

Exercise: Weight-bearing such as walking, running, jogging, skipping rope, stair climbing, impact-producing sports and skiing. touch mostly the bones in your hips, legs and lower spine.

Protein: Vegans and Vegetarians can get sufficient protein in the diet if they on purpose look for proper sources, nuts, such as soy and legumes, seeds for vegetarians and vegans, dairy and eggs for vegetarians.

Sunlight: We should sun bathe daily at least for 30 minutes. Sun is the highest source of vitamin D. it strengthen the bones.

Healthy Diet:

We should eat those foods that contain High in vitamin D, minerals, anti-inflammatory elements.

Regular consumption of few foods like Fig Fruit, Chives, Black Plum, Olive, SESAME SEEDS, Malabar Spinach, Spinach, Broccoli, Avocado, Cashew nuts, Cabbage, Gooseberries/Amalaki, LICORICE/Yashtimadhu, Centella Asiatica/ Thankuni, Raw turmeric, Triphala, etc. can prevent Osteoporosis & Arthritis and also can reduce the pain of bone diseases.

There are a few foods we should consume regularly besides our regular meals to prevent Bone diseases:

Fig Fruit

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Gooseberries/Amalaki(Amla):

Gooseberries /Amalaki (Amla): The Amalaki or Indian gooseberry, commonly known as Amla in Asian sub-continent. Amla is undoubtedly a powerhouse of nutrients. Amla literally means “sour’’ but Amalaki is a great combination of sourness, bitterness and sweetness. Amalaki is a natural remedy long used in Ayurveda. Amalaki contains a number of substances thought to enhance […]

Chives

Chives are part of the allium family of vegetables and herbs. This family also includes garlic, scallions, onions, etc. In the Asian subcontinent, we commonly eat the onion or garlic chives. Commonly, Chives come in two types – onion chives (the most common chives) and Chinese chives (called garlic chives). While onion chives have hollow […]

Black Plum

Black plums are actually olive-sized fruit dark purple in color and has a juicy, sour taste. Black Plumps are extremely versatile too – you can turn them into jams, milkshakes, juices, or simply add them to vegetable or fruit salads or can be eaten with chilly powder and salt mix. Black Plum is a Powerful […]

Olive

Olive is a fruit that has a sour, tangy, salty taste and it is very tasty to eat with chilly and salt. People use olives to make oil, pickles and can use in various dishes like salad, sandwiches, vegetables, dal, etc. also. People have cultivated olive trees for more than 7,000 years, and they have […]

LICORICE/Yashtimadhu

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Centella Asiatica/ Thankuni

Thankuni or Centella Asiatica is known as the Longevity Herb for its numerous health benefits. Centella Asiatica, also known as Gotu kola, remains an important part of Ayurveda practice. Known for its rejuvenating properties, Centella Asiatica has other beneficial effects on the body and mind.   Health Benefits: Centella Asiatica Prevents Nervous Disorders. Thankuni has […]

Sesame Seeds

Sesame seeds (তিল বীজ) are a great source of iron & mineral that many people, especially menstruating females could use more of. Sesame seeds are commonly consumed in Asian countries and also in western countries as part of a paste called tahini. Similar to other seeds, they contain a wide amount of nutrient. “1 ounce […]

Black Seed/ Black Cumin/ Black seed oil

Black seed is a famous seed that also considers as masala for cooking. People around the world have used black seed (কালজিরা) for making medicine for over thousands of years. Black seeds are using for the treatment of headaches, toothache, asthma, arthritis, and diabetes from ancient times. Today, the black seed is most commonly used […]

Malabar Spinach

Malabar spinach is a popular tropical leafy-green vegetable. Malabar Spinach have some antioxidant properties and contains many vitamins & minerals. It contains vitamin C, vitamin A, calcium and, iron. The plant is low in calories and also has a high amount of protein in relation to its weight. Malabar Spinach is also a great source […]

Spinach

Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Spinach is a leafy green vegetable that originated in Persia. The dark green color of spinach leaves specifies they contain high levels of chlorophyll and health-promoting carotenoids (beta carotene, lutein, and zeaxanthin). These phytochemicals have anti-inflammatory and anti-cancerous properties and […]

Broccoli

When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok-choy, cabbage, collard greens, rutabaga, and turnips. If you are trying […]

Raw Turmeric

Turmeric is the spice that gives curry its yellow color. But this masala or spice does contain mixtures with medicinal properties. Turmeric contains curcumin, an element with powerful anti-inflammatory and antioxidant properties. 1 tablespoon (tbsp.) of turmeric powder contains: 29 calories 0.91 grams (g) of protein 0.31 g of fat 6.31 g of carbohydrates 2.1 g of […]

Triphala

Triphala has been used in traditional Ayurveda medicine since ancient times as a multi-purpose treatment for symptoms ranging from stomach sicknesses to dental cavities. ‘’Triphala” literally meaning “three fruits”.  The Three fruits are Amalaki (Indian gooseberry), Bibhitaki, and Haritaki.   Health benefits: Triphala contains a number of antioxidants that perform protective functions in the body. […]

Avocado

Avocados are a tasty fruit with a creamy texture and it grows in warm climates.It has a big stone like seed inside it. Health benefits of Avocado include improving digestion, decreasing the risk of depression, and protection against cancer. The avocado is a  unique fruit that can be use as salad, vegetable and fruit. While […]

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