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03:42 PM | 07-04-2021
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Hi. I am 60 years female suffering from osteoporosis and osteoarthritis. I m on plant based diet for several years. Then why this and how can I reverse it. Thanks

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04:14 PM | 26-04-2021
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Hello User,

It is good that you have plant based diet but along with that the time at which you take diet is also important. Sleeping pattern, physical activity along with the diet plays a significant role in the well being of mind and body.

Osteoporosis is a condition in which the bones become weak and brittle. There is pain in bones and joints. It also becomes the reason for arthritis. The bones can become so weak that even a small pressure can result into a fracture. 

Possible reasons 

  • Obesity.
  • Hormonal imbalance. 
  • Incorrect lifestyle. 
  • Sedentary habits.
  • Wrong eating habits.
  • Diseases like thyroid.
  • Lack of proper nutrition.

Foods to eat

  • Start your day with a glass of warm water with a few drops of lemon juice in it. This will boost the metabolism of your body in the morning and will help to flush out the toxins out of the body. 
  • Eat a full bowl of sprouts in breakfast with freshly prepared homemade fruit juice. 
  • Eat soaked nuts and dry fruits to get the easily absorbable proteins. 
  • Eat fresh, seasonal, and locally available fruits and vegetables. 
  • Drink coconut water. 
  • Include salads, whole grains like barley in your diet. 

Foods to avoid

  • Avoid dairy products like ghee, milk, paneer, curd, etc.
  • Avoid animal foods.
  • Avoid tea, coffee, and other such caffeinated drinks. 
  • Avoid carbonated drinks. 
  • Avoid sugars and sugary foods. 
  • Avoid oily and spicy foods. 

Physical activity 

Being physically active is important to keep the metabolism of the body good which in turn will help to maintain the hormonal balance. It will improve blood circulation in the whole body. 

  • Start your day with a short morning walk of at least 30 to 40 minutes. 
  • Do plank for 5min.
  • Do suryanamaskar regularly. 
  • Do tada asana, trikona asana, vriksha asana, padahasta asana. 
  • Walk barefoot on grass early in the morning.
  • Take early morning sun rays daily as the sunshine vitamin will help to check the health of bones. 

Sleep

The sleeping pattern determines the circadian rhythm, immunity, and hormonal balance. Hence, having a good quality sleep is very essential. 

Take proper sleep of at least 7-8hours daily. Sleep early at night and also wake up early in the morning. 

Thank you 

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