Written By: Bhavyajyoti Chilukoti | Published : November 4, 2016, 1:20 PM
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Dr Shilpa Kapoor, Senior Ayurvedic Doctor, Dr Shikha's NutriHealth says that when it comes to osteoporosis and improving bone health, you should not just consume calcium. Well, there's more for healthy bones than just calcium. You should lay stress on balancing the aggravated vata dosha and nourishing the bone marrow by incorporating the right combination of foods and herbs. Here are a few diet tips to help you out!
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Increase water intake: To strengthen the bones, nourish the bone marrow, which can be easily done by increasing the quantity of water in the body. Hence incorporating moist and oily foods like milk and ghee (in moderate quantities) might do the trick for people with osteoporosis.
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Go the herbal way: Yes, even including herbs like Ashwagandha, Shatavari, jatamansi and bala can help you improve your bone health by providing nourishment to the bones and muscles. However, you should consult an Ayurveda expert to know the right quantities depending upon your condition.
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Load up estrogen-rich foods: Including plant-estrogen is a good way to restore the decreased hormone in women post-menopause. Estrogen also plays a key role in improving bone density. And therefore you should include soybean, lentils, chickpeas and beans along with tofu, soy milk fortified with calcium, to deal with osteoporosis.
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Snack on nuts and seeds: Yes, this is because omega-3 fatty acids increases the mineral content of the bones and hence, helps in maintaining healthy and strong bones. Hence, nuts and seeds that should not be left out --include sesame seeds, walnuts and flaxseeds.
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Include potassium in diet: Not just calcium, it is important to increase the intake of minerals that indirectly help in keeping the bones healthy. And one such mineral is potassium, which protects against the loss of calcium in urine. So make sure your diet contains peanuts and almonds too.
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Do not miss Vitamin D: Everyone knows that vitamin D is needed for absorption of calcium from food. So include foods rich in vitamin D like eggs, salmon, sardines, swordfish and some fish oils in the diet. Also, our body also gets natural vitamin D from exposure to natural sunlight, and that is why the ancient science of Ayurveda clearly mentions Suryanamaskar as one of the best ways to strengthen bones and joints.
