Yoga healing for Osteoporosis
Globally more than 8.9 million are affected by osteoporosis and roughly fracture occurs every 3 seconds. An estimated 200 million women suffer from osteoporosis. Women who have undergone menopause are most likely to develop osteoporosis, but it also affects young males and females.
What is Osteoporosis?
Osteoporosis is a disorder associated with old age. It is a bone disease. Its name has its origin in Latin meaning “porous bones.” A healthy bone has small spaces, imagine structure similar to a honeycomb. With old age, wear and tear the size of these areas increases, and the bone loses strength and density. Due to this, the bone grows thinner and weaker.
Few facts about Osteoporosis
- Some risk factors are modifiable like poor nutrition, smoking, etc.
- It is often considered a Silent disorder because there are no apparent outward symptoms (although some people might have bone pain).
- The hips, wrists, spine, and ribs are commonly affected bones. Fractures are most likely in the spine, hip and wrists.
Symptoms
- Back pain
- Fractured or collapsed vertebra
- Loss of height over a period
- A stooped posture
- Frequent bone fractures
Yogic Lifestyle Choices and Dietary Discipline Tips
- Healthy routines of early to bed and eating on correct time helps. (Avoid late night parties and junk food.)
- Eat your food slowly and chew your food properly.
- A brisk walk in nature early morning and evening for 20 to 30 minutes is a must. Early morning sunlight is good. Soak some sunlight onto your back as well.
- Opt for organic foods. Eat a balanced diet that comprises of lots of seasonal fruits, green vegetables, whole grains and dairy products.Dietary adjustments, including extra calcium, magnesium and vitamin D rich foods help such as milk, almonds, paneer, yoghurt, carrots, green peas, dark green leafy vegetables, citrus fruits, spinach, alfalfa, vegetable oils, etc.
- Drink ample of water. 12 glasses of liquid every day is a must.
- Sedentary lifestyle. People who are desk-bound or who are inactive throughout the day have a higher risk of developing osteoporosis than do those who are more active. Any weight-bearing physical exercise or activities help to promote balance, rhythm and good posture will benefit your bones. For example-walking or healthy routine of regular yoga exercise.
Warrior Pose
- Alcohol consumption increases your risk of osteoporosis.
- Cigarettes contain tobacco which contributes to weak bones. Avoid smoking
- Maintain BMI (Proper diet and exercise can manage excess weight)
- It is important for people with osteoporosis to take measures to prevent falls to reduce the risk of fractures (which can prove fatal)
Recommended Yoga Asanas, Pranayamas and Relaxation
Yoga Asanas helps in strength training and balance and precisely aligning the body. Thus automatically contributes to reducing probable injury due to imbalance. All standing yoga poses to strengthen the hips. Mild back bending Yoga Asanas help to build the strength of the spine and useful for decompressing the vertebrae. Blood circulation is improved and as a result better absorption of nutrients.
Yoga Asanas-Hasta Padangusthasana (I, II, III, IV), Setu Bandhasana, Bhujangasana, Warrior Pose, Ekapadasana, Utkatasana
Pranayamas– Yogendra Pranayama I, II, III and IV
Relaxation –Shavasana