Ancient Remedies and Effective Home Exercises for Improving Osteoporosis

Amber Yang, a certified personal trainer, demonstrates exercises for increasing bone health and shares an expert’s advice on increasing bone density.

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Osteoporosis is a bone disease that increases the risk of fractures. In addition to supplementing with calcium and vitamin D, some patients with severe osteoporosis may need to take oral medications or receive injections, which can lead to a range of side effects. Dr. Hung-Chien Wu from Taiwan’s E Sheng Chinese Medicine Clinic recommends improving bone density through diet therapy, acupressure, and regular exercise.

Osteoporosis is a prevalent disease, affecting one-third of women and one-fifth of men over the age of 50 globally. It is often referred to as a silent disease, as it typically presents no noticeable symptoms in its early stages. Most individuals only become aware of the condition after a fracture occurs. Therefore, if you experience symptoms such as chronic pain, back pain, limited mobility, a hunched posture, or a decrease in height, it is recommended to seek medical diagnosis immediately to prevent fractures.

People at High Risk for Osteoporosis

Why are certain people more prone to developing osteoporosis? Dr. Wu explained that this is linked to osteoblasts within the bones. When osteoblasts detect weight-bearing activities in the body, they adjust to enhance calcium absorption, thereby safeguarding the bones from damage. According to Dr. Wu, five factors make some people particularly susceptible to osteoporosis:

1. Low muscle mass: People with low muscle mass often exhibit nutritional deficiencies, especially those identified as having a C-shaped body type by the INBODY machine (a medical device to measure the body’s composition and fluid status). Individuals with this body type have a lower muscle-to-bone ratio and a higher susceptibility to osteoporosis.
2. Nutritional deficiency: Inadequate nutrition, particularly insufficient intake of vitamin D and calcium, is a significant factor contributing to osteoporosis.
3. Lack of exercise: Weight-bearing exercises can help increase bone density.
4. Lack of sun exposure: Vitamin D3 synthesis requires sunlight, which is abundant during outdoor activities. Those who avoid sun exposure increase their risk of osteoporosis.
5. Menopausal women: During menopause, women experience reduced levels of female hormones, which affect calcium and vitamin D3 levels in the body. This, in turn, decreases bone density and increases the risk of osteoporosis.

Diet Therapy for Increasing Bone Density

Adequate calcium intake is essential for increasing bone density and preventing osteoporosis. China Medical University Hospital has outlined recommended foods for osteoporosis prevention. Animal-based options include milk, yogurt, kefir, cheese, sardines, dried small fish, dried shrimp, and oysters, while plant-based choices include soy products (tofu, soy milk, dried tofu), black sesame seeds, seaweed, nori, basil, broccoli, amaranth greens, daylily buds, and dried cabbage.