Strengthening Bones
Strengthening Bones
Osteoporosis may not show any symptoms till bones are fractured.
A look at some effective remedies …
By Dr Ramneek Mahajan
| Tai chi and acupuncture are used for the management of osteoporosis – a condition in which the bones become brittle as well as fragile due to loss or damage of tissue, as a result of hormonal changes in the body, or deficiency of calcium or vitamin D etc. Acupuncture is a therapeutic intervention characterized by the insertion of fine metallic needles into or through the skin at particular sites while tai chi is another Chinese practice consisting of gentle exercise. |
Osteoporosis may not show any symptoms till bone gets fractured. And some osteoporotic fractures may even escape detection for years as they do not get noticed. The major symptom associated with osteoporotic fractures, like in others, is pain. The location of the pain depends on the location of the fracture.
The symptoms of osteoporosis in men are similar to the symptoms of osteoporosis in women. It can happen to anyone.
What causes osteoporosis
Most of the time it is lack of calcium, vitamin D, magnesium and potassium that gives birth to osteoporosis.
Calcium is not less than a boon for osteoporosis patients. It is the most important constituent of bones and any reduction of bone mass (calcium salts) results in osteoporosis.
Calcium supplementation is the mainstay in the management of osteoporosis and its prevention. There are lots of sources of calcium like milk and milk products, beans and green leafy vegetables like broccoli, tofu, meat and fish. Soya drink is also an excellent source of calcium. Different kinds of herbs and supplements are also helpful in osteoporosis which includes spinach and dark green leafy foods, basil, savoury, sesame seeds, chia seeds and quinoa.
The role of vitamin D in the life of a patient with osteoporosis is very important as it acts as a regulator of calcium metabolism in our body and also helps in calcium absorption and prevents its loss through urine. Its deficiency quickens the osteoporotic process and makes bones softer.
Magnesium is an important part of bone matrix which is very important for optimum muscle function and heart function. Itsdeficiency results in fatigue and decrease in stamina. It reduces the constipating effects of calcium, and so it is used in calcium supplements.
The need for potassium is higher in patients suffering from osteoporosis because recent studies show that apart from maintaining optimum muscle and heart function, potassium plays an important role in bone metabolism. It neutralizes excess acid in the body and prevents calcium loss.
Also consumption of foods which are rich in a class of substances called phytoestrogens could be beneficial for the patients of osteoporosis. Phytoestrogen is also known as dietary estrogens, which are plant-derived polyphenol that have estrogen-mimicking action. It is usually found in a large variety of foods like soybeans, coffee, linseed, barley, oats etc. It is very helpful in postmenopausal women. It also prevents osteoporosis and other harmful effects of menopause and also has lesser side-effects than synthetic estrogens.
Light exercises as a preventive method
But there are some other natural ways available to deal with osteoporosis which may include gentle weight-bearing exercise which reduces bone loss, and helps in increasing bone density. Any exercise that improves blood circulation of a particular area is helpful in the prevention as well as cure of osteoporosis.
These exercises result in stress on bone and muscles more than that involves everyday lifestyle. This includes brisk walk daily, 5-6 days in a week, lightweight dumb-bell exercises for upper extremity, leg press and thigh press, spine isometric flexion and extension exercises, yoga, tai chi, acupuncture, etc.
In an established osteoporosis case, bones are weak and fragile and overstressing can result in fracture and that is why not all the exercises are helpful, and someone performing these exercises aptly will be at a risk of more damage.
So, it is always advisable that a person should follow the exercise pattern suggested by orthopedics. Avoid over-exertion and fatigue, do gentle lightweight exercises, instead of heavyweights.
Benefits of tai chi and acupuncture
Acupuncture is usually used for pain relief but it has come to be of help in many other medical conditions. A part of Chinese medical system, in acupuncture needles are inserted into various parts of the human body.
Earlier known as a self-defence practice, tai chi, originally a Chinese tradition, is today a stress-buster exercise said to be useful in various health conditions. With its gentle movements, it has come to be described as meditation in motion. It involves gentle exercise without break, stretching and deep breathing. It is different from Indian yoga which involves various physical postures. Mostly, anybody can do tai chi anytime, anywhere.
Tai chi acts on the intrinsic energy of the body and improves its blood circulation.In case of osteoporotic treatment and prevention, it acts by improving the kidney function. Kidney plays an important role in the calcium metabolism of the body. There are proven data regarding its benefits in the management of osteoporosis. At many centres across the world it is used as one of thetreatment methods in osteoporosis.
It is reported that 45 minutes of tai chi five days a week for a year reduces bone loss by 3-4 folds.
(The author is Director, Orthopaedics & Joint Replacement, Saket City Hospital. New Delhi)
Blurb: Tai chi, originally a Chinese tradition, is today a stress-buster exercise said to be useful in various health conditions. With its gentle movements, it has come to be described as meditation in motion