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Osteoporosis & Arthritis


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 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.


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:

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