Osteoporosis, commonly known as brittle bone disease, is a condition where a loss of bone mineral density occurs.
According to World Health Organization, osteoporosis is based on a T score, respectively.

  • -0.1 or higher indicates normal
  • Between -0.1 and -2.5 shows osteopenia
  • -2.5 or lower shows osteoporosis

But can osteoporosis be reversed? Osteoporosis can be reversed with good dietary intake and with appropriate therapeutic exercises.

Symptoms of osteoporosis

The symptoms of osteoporosis are

  • Extreme back pain due to collapse and/or fractured vertebra
  • Decrease in height with time
  • Stooped posture development
  • Fragile bone can be easily broken down

However, these symptoms of osteoporosis can be reversed with

  • A balanced and nutritionist diet
  • Weight-bearing exercises and gym
  • Use vitamin D and calcium supplements
  • Adopting healthy habits

Severe symptoms of osteoporosis

Osteoporosis can show severe symptoms if not treated properly. The symptoms include

  • Limitation in mobility
  • Chronic pain in the back and other related areas
  • Dependent on others

Factors influencing bone loss.

There are certain factors that are responsible for bone loss in an individual

  • The genetic makeup of an individual
  • Hormonal level
  • Previous and current history of exercise
  • The medications individual has taken or is still taking
  • Diet routine

Reverse osteoporosis in 6 months

To reverse and prevent osteoporosis in 6 months, you need to ensure 3 things.

  • Intake of a diet which is rich in calcium. As bone is living tissue and there is a continuous cycle of bone breakdown and bone formation, intake of a calcium-rich diet is a must.
  • Regular exercise and gym. Weight-bearing exercise through regular gym exercise helps in the reduction of bone loss.
  • Maintaining proper body alignment and use of ergonomic chairs.

Lifestyle changes can reverse osteoporosis?

Osteoporosis is a disease that is not curable, however, the effects of osteoporosis can be minimized by adopting lifestyle changes.

Some of the lifestyle changes which help in reversing osteoporosis and boost calcium absorption include the following listed below

  • More intake of beans, grain, etc., and limit the use of animal protein
  • Fairly decreases caffeine or alcohol consumption
  • Quit smoking
  • Do gym and weight-bearing exercises
  • Increased exposure to sunlight
  • Taking vitamin D and calcium supplements

How can I reverse my osteoporosis?

Lifestyle modifications and appropriate medications help in reversing osteoporosis.
Here are the ways to reverse osteoporosis

  • Diet Changes
  • Regular exercise
  • Leaving unhealthy habits
  • Intake of appropriate supplements

Diet changes

Intake of nutrient-rich diet helps in keeping the bones strong. Below given foods can be consumed to have healthy and strong bones

  • Fruits and vegetables
  • Dairy products
  • Certain proteins

Some minerals are also necessary to intake along with the above-mentioned food. This can be taken as a natural source or through the supplements

  • Calcium-one of the most important mineral for the health of bone. Certain leafy vegetables such as broccoli and dairy products are enriched with calcium.
  • Vitamin D- This is necessary to regulate calcium in the body. Fish are rich sources of vitamin D. Vitamin D can also be taken with exposure to sunlight.

In order to improve bone health, one needs to cut certain things which are harmful to bone health.

  • Caffeine- This majorly affects the processing of calcium in the body and needs to be cut down at the earliest.
  • Soda- such as cola, needs to be cut down, as they are found to be associated with the loss of bone.
  • Alcohol-Alcohol greatly contributes to bone loss and is hence not recommended to be taken regularly.

Regular exercise

Weight-bearing exercise and regular gym help in strengthening the bone. Regular exercise helps your body to stay coordinated and balanced.
This will eventually lead to stronger bones and prevents osteoporosis.

  • Weight-bearing exercises- These include aerobic exercises such as dancing, walking, and swimming. These movements are against the gravity
  • Resistance training exercises- These exercises usually require weight or bands to strengthen the bones.
  • Body Stretching-Body stretching helps you make flexible.
  • Certain high-impact exercises should be avoided, and exercises should be modified according to patient type to avoid any injury.

Leaving unhealthy habits

Leaving unhealthy habits is a difficult move, but it helps you prevent osteoporosis.

  • Avoid intake of too much alcohol and other beverages
  • Quit smoking
  • Avoid eating junk and unhealthy foods.

Intake of appropriate supplements

Intake of appropriate supplements is a must step to prevent osteoporosis, as diet alone cannot help it. We need to take an adequate level of minerals and vitamins to maintain bone health.
Vitamin D ad calcium is the most important among them.

Reversing osteoporosis through a series of steps
Here is the series of steps that helps you to stop osteoporosis

  • Bone density screening test
  • Lifestyle and dietary changes
  • Nutritional supplements
  • Regular physical activity
  • Adapting steps of home safety
  • Intake of bisphosphonates

Steps to reverse osteoporosis
Following are the steps which can be adapted to reverse osteoporosis

  • Cutting on beverages-soft drinks, alcohol is extremely dangerous and plays a role in bone loss. Therefore, it should be cut on an immediate basis
  • Cutting down excess protein-excessive protein should be cut down since it causes acidity in the body. And this way calcium will be lost through urine
  • Getting the right intake of calcium- the right intake of calcium is very necessary, as calcium carbonate is very poorly absorbed in the body. Calcium hydroxyapatite and calcium citrate are the best forms of intake
  • Sunlight exposure-a very natural source of vitamin D and can be easily afforded.
  • Get your hormone level checked- a low level of hormones also contributes to bone loss resulting in fracture.
  • Lifestyle changes-making Lifestyle changes and changes in diet help to make bones strong. Cutting refined sugars, and beverages help reverse osteoporosis
  • Reduction in stress level always keeps calm by doing exercise or yoga. Stress increases cortisol and this interferes with the loss of bone.
  • Do more exercise-make exercise a part of your life. Weight-bearing exercises including stretching are seen to have majorly reduced osteoporosis.

Conclusion
Osteoporosis can be reversed by making lifestyle changes, taking appropriate supplements, and exercising. Osteoporosis wholly cannot be reversed through diet intake and hence supplements are necessary to reverse it. An unhealthy lifestyle and intake of beverages must be stopped to improve bone health. Intake of dairy products, such as milk, and fish are rich sources of vitamin D and calcium and hence contribute to stronger bones.