The strength of your body is a lot about the
strength of your bones. Maintain bone strength, and you have address much of
the ailments that could hit you, especially as you grow old.
According to Ayurveda, maintaining the
structural frame work of the body (sarira) is a function of asthidhātu
which gives shape to the body and protects the vital organs. At the same time, asthidhatu
is the seat of Vatadosha, which means that Asthi and Vata
are reciprocal to each other.
Charakasmahita, the ancient text in Ayurveda, describes 18
types of Asthikshaya, which is known commonly today as Osteoporosis. It
is a systemic skeletal disease characterized by low bone mass and deterioration
of bone tissues. This can lead to fragility and fracture of the bones. As per
recent estimates, more than 8.9 million bone-fractures happen annually due to
osteoporosis.
More in Women
Osteoporosis can affect both the genders, but
it is more prevalent among women, particularly after menopause. It affects
about 200 million women worldwide. And it is interesting to note that more than
half of hip fractures due to osteoporosis occurs in Asia.
Osteoporosis is the second most common
metabolic bone disease in India. However, still many of us do not know that
osteoporosis can be prevented if we can take some early interventional steps
through diet and lifestyle. There are also some herbs which can nourish our
bones. The importance of herbs is that they are safe (without side-effects) and
cost-effective than modern medicines.
Reasons for bone Ill-health
Food habits can be the main factor behind bone
ill-health. Adopting a balanced diet, rich in nutrients, minerals, and vitamins
can help you to maintain good bone health. It is important to note that chronic
vegetarian diet can lead to problems like osteoporosis. In addition to this,
impaired action of certain hormones, pregnancy and lactation, lack of exercise,
and various diseases (such as bronchial asthma, anorexia nervosa, etc.) can affect
the healthy nature of bones.
A diet having low calcium, magnesium and
vitamin-D, smoking or use of tobacco in any form, alcoholism, Caucasian racial
features, surgical menopause, use of steroids, etc., can also contribute to bone-ill
health.
Calcium
Milk and other dairy products are the best
source of calcium. Green leafy vegetables like spinach also contain significant
amount of Calcium. Broccoli, almonds, legumes are rich sources of calcium.
However, the main source of Calcium is seafood. Those who cannot opt for seafood
can replace them with dairy and fortified foods (e.g., orange juice, tofu, and
soy milk) as their Calcium content is in twice that in green vegetables.
Oxalic acid and phytic acid interfere with
calcium absorption and so food items containing them must be avoided. Oxalic
acid-rich foods include spinach, collard greens, sweet potatoes, rhubarb and
beans. Food high in phytic acid include wheat bran, beans and soy isolates.
Vitamin D
Also known as calciferol, Vitamin D has two major
forms: D2 and D3. Absorption of calcium from the intestinal tract and the
re-absorption of calcium by the kidney is based mainly by the action of
calcitriol (active vitamin D). So, deficiency of Vitamin D reduces calcium
absorption from the intestinal tract and the kidneys and increases parathyroid
hormone concentration, which can lead to weakening of the bones (osteolysis)
and bone-fracture.
In addition to this, Vitamin D deficiency
causes a decrease in muscle strength and increased risk of falling and thereby
increasing the risk of hip fracture. Fish with dark flesh, such as salmon,
sardines, swordfish, and mackerel, are recommended (at least once a week) for
the reduction in the risk of hip fracture.
Phosphorus, Copper, Zinc, Manganese, Vitamin K
Phosphorus is another component of the bone.
It is found in almost all food, but a daily intake of 1000-1200mg must be
ensured. However, chronic, greater than calcium, intake of phosphorus can lead
to bone loss. Copper is an important factor that ensures the smooth functioning
of many enzymes that are involved in the formation of the physical components
of the bone.
Copper deficiency can lead to disorders of
cartilages and bones. Similarly, Zinc is a co-factor for many proteins involved
in the development of bones and Manganese that for many enzymes involved in
maintaining the ‘quality’ of bones. Vegetarians often consume lower amounts of
phosphorus, Zinc, Copper, Vitamin B12 and Vitamin K, all nutrients that have an
effect on bone health.
Vitamin K and Vitamin C
Reduced Vitamin K can cause reduction in bone
density and increase the risk of bone-fractures. It is necessary for blood coagulation
and for actions which potentiate the bone against arthritis, diabetes and
wrinkles. Vitamin K exists in various foods, though in small quantities, with
the exception of leafy vegetables that have dark green colour. The vegetables
richest in vitamin K are cabbage, spinach, beetroot, broccoli, and cauliflower.
On the other hand, Vitamin C is essential for the hydroxylation of bone
collagen.
So, Vitamin C can increase bone density. It
can be consumed either through fruits and vegetables or through supplements.
Vitamin C in fruits and vegetables are beneficial due to other substances which
are needed for the decarboxylation of osteocalcin that can reduce the risk of
fracture.
Avoid Coffee!
Coffee is produced from fried and powdered
seeds of coffee plant. Caffeine (1,3,7-trimethylxanthine) is a chief component
of coffee which is also present in tea and caffeinated soft drinks.
Regular consumption of coffee has been
reported to exert some negative effects on the skeletal system and can increase
the threat for osteoporosis (A. Cano-Marquina, J. J. Tarin and A.
Cano: The impact of coffee on health.
Maturitas, 75, 7-21 (2013). Caffeine can increase the risk of hip fractures
also, another study has found, as it can negatively influence calcium retention.
Regular intake of caffeine has been linked to enhanced
calcium excretion and thereby negatively reducing the effectiveness of calcium
absorption causing effective loss of nearly 4 to 6 mg of Calcium with single
cup of coffee.
Useful fruits, vegetables and herbs
Almost all fruits and vegetables contain
Potassium which can ensure bone density. This is because such a diet ‘rich in
alkali’ can safeguard the bone by neutralizing the effect caused by the emergency
release of alkali salts from the bone itself.
Researchers have found that potassium salts
can maintain the level of calcium and reduce the weakening of the bone. Here we
will see some of the common herbs and fruits that can help us to maintain good
health of the bones and skeletal system.
Turmeric
Turmeric, known in Malayalam as Manjal
is referred to as Aneshtasharvari in Ayurveda. Traditionally, turmeric
is used to ensure proper development and health of bones and to alleviate joint-pain.
It is also proved to be efficient in boosting immunity and memory in children.
A simple home remedy for this is ‘Turmeric
Milk’ which can be prepared by boiling about 350 ml of milk to which a quarter
teaspoon turmeric powder, along with a pinch of pepper, can be added. Once the
mix boils, add two drops of ghee leave it to cool down. When it is cool enough to
drink, one table spoon of honey can also be added.
Researchers have found that turmeric can
improve the micro-architecture of bone (G. Li, et al., Curcumin improves bone microarchitecture
in glucocorticoid-induced secondary osteoporosis mice through the activation of
microRNA-365 via regulating MMP-9. International Journal of Clinical
Experimental Pathology, 8, 15684 (2015).
Soy Bean
Soya bean or Soybean (Glycine max) contains
flavonoids which can have strong effects on bone metabolism. It has an important
role in the prevention and management of postmenopausal osteoporosis (S.M. Potter,
J. A. Baum, H. Teng, R. J. Stillman, N. F. Shay and J. W. Erdman Jr: Soy protein
and isoflavones: their effects on blood lipids and bone density in
postmenopausal women. Am J Clin Nutr, 68, 1375S-1379S, 1998).
Clinical trials have proved that isoflavones
from Soybean have positive effects on the mechanical strength of bones in
postmenopausal women. Even a 22% of Soybean-protein in diet is equivalent to
daily estrogen administration needed to improve weakening of bone.
For those who are vegetarians, the place of
animal protein in the diet can be taken over by Soy foods. Among Asian women,
consumption of Soy-related foods is found to improve the health of bones. Moreover,
Soy protein intake decreases calcium excretion when compared to meat and dairy protein.
Drumstick
The fruits of Drumstick Tree (Muringa
in Malayalam) are a good source of Calcium and Phosphorus. Both of these are
inevitable for the development of bones and so consuming Drumstick fruits
regularly can prevent the occurrence of arthritis and osteoporosis. The leaves
of the Drumstick tree also are rich source of protein, Vitamins like A, B-6, C,
Riboflavin and minerals like iron, magnesium, and manganese.
In addition to this, it contains plenty of anti-oxidants
which can scavenge the oxygen free radicals. This is very crucial for
maintaining the health of bones. Studies have proved that leaf extract of
Drumstick Tree possesses immune-modulatory activity and can be used to boost
the immune system. These functions make Drumstick an important therapeutic
agent for various bone related disorders (C. Patel, A. Rangrez and P. Parikh:
The anti-osteoporotic effect of Moringa oliefera on osteoblastic cells: SaOS 2.
Journal of Pharma and Bio Sciences, 5, 10-7, 2013).
Pomegranate
Pomegranates (Punica granatum) known as Mathalam
in Malayalam are used for making fresh juice, baking, meal garnishes, smoothies
and alcoholic beverages. The seeds of Pomegranate contain coumoestrol and
comesten which can function as ‘phytoestrogens’. The fruit contains some other estrogenic
compounds such as quercetin, estrone, luteolin, kaempferol and estradiol which
can help in bone formation and prevent weakening of bones.
Experiments done in rats have found that
pomegranate-juice is effective for the treatment of the symptoms of menopause.
Some studies have proved that the presence of the estrogenic compounds in
pomegranate can encourage the formation of cartilages (S. Sahabjada and M. Arshad:
Osteogenic potential of Punica granatum through matrix mineralization, cell
cycle progression and runx2 gene expression in primary rat osteoblasts. DARU,
22, 72, 2014).
Kayyonni
Bhringraj
(Eclipta prostrata) is a common herb that grows near riversides which is so
popular among Keralites by the name Kayyonni. Though it is a well known
ingredient of herbal hair-oils, an active compound known by the name
‘wedelolactone’ from it has been recently identified to be involved in
regulating the health of bones (Y. Q. Liu, et al., Wedelolactone enhances osteoblastoge-nesis
by regulating Wnt/ß-catenin signalling pathway but suppresses
osteo-clastogenesis by NF-kB/cfos/NFATc1 pathway. Scientific Reports (Nature)
6, 32260 (2016).
The whole extract of the plant is made into a
special preparation along with goat-liver as a rejuvenating treatment towards
damaged muscles and internal organs due to physical injury. Fresh extract of
the whole plant also can be taken at the dose of one tablespoon everyday as
health tonic which can also boost immunity power of the body. Fresh extract of
leaves ground with Sesame (Ellu) in water, if used for gargling can make
protect tooth from loosening of the gums.
Irattimadhuram
Known in English as Liquorice and madhu-yashtikam
in Sanskrit, Irattimadhuram has the active component in its roots. Chemically
classified as an isoflavinoid, it can structurally mimic beta-estradiol which
is related to estrogen, the female hormone. So, Liquorice is also nown as
‘phytoestrogen’. This has a beneficial effect on osteoarthritis and it can also
help in the treatment of osteoporosis in post-menopausal women (J. K. Pru: The
bone-promoting actions of formononetin in established osteopenia. Menopause,
19, 843-844, 2012).
In women who have delivered more or in those
who have removed their uterus, the amount of ‘estrogen’, the female hormone,
will be gradually reduced. This can aggravate the susceptibility to
osteoporosis or weakening of the bone. So, a normal fall can be fatal, as it
can lead to grave fractures. The powdered form of Liquorice mixed with one
table spoon honey, if taken regularly, can rescue post-menopausal women from
such hazards.
Changalamparanda
Known as Devil’s backbone in English, popular
by the name Changalamparanda in Malayalam is traditionally used to
repair broken bones in Ayurveda, which is evident from its Sanskrit name Asthi-samharaka
or Vajravalli (Cissus quadrangularis). It is reported to be one of the
most important herbal medicines for osteoporosis (H. R. Brahmkshatriya, et al.,
Clinical evaluation of Cissus quadrangularis as osteogenic agent in
maxillofacial fracture: A pilot study. Ayu, 36,169 (2015).
It is a rich source of Calcium which can made
into a side-dish in the following way: Fry seeds of black gram, mustard in oil
and add red chillies and asafoetida powder to it. The stem of Changalamparanda
removed off its skin and sliced as small pieces are then added to it, when
the contents in oil are enough fried. This must be stirred thoroughly for some
time and then ground with salt and tamarind added. Ginger and curry-leaves also
are added and this can be served as Changalamparanda-Chammanthi. For menstrual
pain, sun-dried stem of Changalamparanda powdered is taken internally
with tamarind and salt. The stem-juice (also of leaves) mixed with equal quantity
of honey can be used to alleviate mensus-related problems. Crushed stem fastened
to points of broken bones can heal them quickly.
