Osteoporosis is a disease that weakens the bones, making them less dense and increasing the chances of a fracture. Since there are no specific symptoms related to osteoporosis, people often fail to recognise the onset of the disease unless tested for it, or unfortunately, after breaking a bone.
For people suffering from osteoporosis, yoga can be an effective addition to their treatment plan. The ancient sacred practice slowly builds strength, stability, agility and flexibility in the body which helps to ease the symptoms, lower the risk of complications and improve bone health. A study conducted in 2009 found out that when yoga is done consistently and diligently, it can increase bone strength.
Dr. Rajeev Rajesh, Chief yoga Officer, Jindal Naturecure Institute shares six yoga poses to be practiced for osteoporosis:
Adho Mukha Svanasana (Downward Dog Pose)
How To Do
Start on all fours to form a table-like structure.
Lift the hips, straighten the knees and elbows.
Make sure that the hands are in line with the shoulders and feet are in line with the hips.
While forming a V structure, press the hands on the mat and lengthen the neck.
Hold this position for at least 30 seconds and release gently.
Benefits: Apart from strengthening the core, this asana also strengthens the bones, improves blood flow and body posture, stretches the back and makes the arms stronger.
Veerbhadrasana 1 (Warrior Pose)
How To Do
Stand straight with both feet together and arms by the side.
By keeping the right foot flat on the mat, lunge with the left leg.
Stretch the arms straight above the head.
Hold this position for a few seconds, release gently and repeat on the other side.
Benefits: This asana regulates the adrenal glands responsible for providing the body with adequate amounts of estrogen and androgen for healthy bones. It is also effective in increasing the strength of the spine, shoulders, arms, knees and elbows.
Vrikshasana (Tree Pose)
How To Do
Stand erect with the arms by the side of the body.
Bend the right knee slightly and place the right foot high up on the left leg.
Ensure that the legs are erect, inhale gently and raise the arms above the head into the Namaskar mudra.
Keep the spine straight and hold the position for 30 seconds.
Come back to the original position gently and repeat with the other leg.
Benefits: This pose improves poise and balance. This asana is also effective in toning the leg muscles while making the tendons and ligaments of the feet stronger.
Utkatasana (Chair Pose)
How To Do
Stand with feet hip-width apart.
Raise the arms above the head in Namaskar mudra.
Bend the knees slightly, just like sitting in a chair so that the hips remain at a 45-degree angle.
While breathing, consistently hold the pose for a minute.
Release gently and repeat.
Benefits: This asana creates stability and strength in the shoulder joints. Apart from that, it also helps to strengthen the gluteus and quads.
Setubandhasana (Bridge Pose)
How To Do
Lie on the back and keep the arms by the side.
Bend the knees so that the feet are firmly pressed on the ground.
With the strength of the arms, push the pelvis off the floor.
Make sure that the neck and back lie flat on the ground.
Stay in this position for 30 seconds before releasing gently.
Benefits: The asana can be therapeutic for people suffering from osteoporosis. It is beneficial in the strengthening of the hips, spine, and thighs.
Santolanasana (Plank Pose)
How To Do
Lie on the stomach.
Bring the hands towards the shoulders by keeping the palms on the ground.
Now gently push up the body to form a straight line.
The arms must be perpendicular to the ground and the body must be parallel to the ground.
Hold the pose and come back to the original position.
Benefits: It strengthens the shoulders, arms and wrists. It is also good for the spine muscles and improves posture.(By N. Lothungbeni Humtsoe)
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Chronic inflammation caused by obesity may trigger the development of cells that break down bone tissue, including the bone that holds teeth in place, finds a new research.
The study, completed in an animal model, found that excessive inflammation resulting from obesity raises the number of myeloid-derived suppressor cells (MDSC), a group of immune cells that increase during illness to regulate immune function.
MDSCs, which originate in the bone marrow, develop into a range of different cell types, including osteoclasts (a cell that breaks down bone tissue).
"This research promotes the concept that MDSC expansion during obesity to become osteoclasts during periodontitis is tied to increased alveolar bone destruction," said researcher K.H. Kwack from the University at Buffalo.
"Taken together, this data supports the view that obesity raises the risk of periodontal bone loss," Kwack added.
Bone loss is a major symptom of gum disease and may ultimately lead to tooth loss.
Also known as periodontal disease, gum disease affects more than 47 per cent of adults 30 years and older, according to the Centers for Disease Control and Prevention.
For the study, published in the Journal of Dental Research, the team examined two groups of mice fed vastly different diets over 16 weeks -- one group, a low-fat diet that derived 10 per cent of energy from fat, the other group a high-fat diet that drew 45 per cent of energy from fat.
The investigation found that the high-fat diet group experienced obesity, more inflammation and a greater increase of MDSCs in the bone marrow and spleen compared to the low-fat diet group.
The high-fat diet group also developed a significantly larger number of osteoclasts and lost more alveolar bone (the bone that holds teeth in place).
Also, the expression of 27 genes tied to osteoclast formation were significantly elevated in the group fed a high-fat diet.
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New Delhi, July 29 (IANS) While the pandemic has made people conscious about remaining active for health, fitness and immunity, there has been a significant rise in the number of people, particularly the middle-aged, experiencing 'stress fracture', doctors said on Thursday.The term stress fracture refers to a very small crack in the bone that can happen from repetitive trauma and is commonly found in the shin bone, foot, heel, hip, and lower back. Jumping up and down repeatedly, running long distances, or wearing wrong or worn-out footwear can cause a stress fracture. If left unattended, the pain at the site of stress fracture and around it may increase and increase the risk of suffering a complete fracture in the affected bone.Middle-aged people, who have not indulged in outdoor activities ever but started after lockdown was lifted, comprise 10 per cent of such patients in the past one year, said doctors at the Indian Spinal Injuries Centre (ISIC). "Most of the patients belong to the age group of 30-40 years, followed by 40-50 years. Upon investigation, most of these people were found to have never done rigorous exercises such as running, skipping, sports or jumping. However, with the discussion around health, immunity and fitness raging due to the pandemic, they chose to become active, which was a shock for their body that is both unaccustomed and unconditioned for such activities," said Maninder Shah Singh, Senior Consultant Orthopedics and Chief of Foot and Ankle Service, at ISIC. The injury begins with repetitive and excessive stress on the bone which can result in acceleration of normal bone remodeling, the production of micro fractures (caused by insufficient time for the bone to repair), the creation of a bone stress injury (that is, stress reaction), and, eventually, a stress fracture, Singh said.With the Covid-19 pandemic creating a havoc around the world, exercise was emphasised as a key pillar to maintain physical and mental health. Many people, thus, took up running, aerobics, and other exercises to keep themselves fit and healthy. But being unaccustomed to physical training and the sudden change in lifestyle, reduced exposure to sunlight which affected bone health due to low Vitamin D levels also increased the risk for stress fractures, said Dr Aashish Chaudhry, Managing Director and Head - Orthopedics and Joint Replacement dept, Aakash Healthcare, Dwarka."Stress fractures can result from increasing the intensity of an activity too quickly. When the bones are weak and subjected to unaccustomed force without enough time for recovery, it makes them susceptible to stress fractures," he added.Another reason is that people are working at home without proper guidance, the experts noted. "The primary reason for such a fracture is people are doing an activity which earlier they were not used to and they are not using proper equipment or care to do the activity. Beside this we are also seeing sports injuries and they have definitely doubled. And the reason is people want to do more activities, people are working out at home more without proper equipment and guidance, which leads to injuries in their joints and ligaments," said Dr Subhash Jangid, Director and Unit Head, Bone and Joint Institute, Fortis Memorial Research Institute, Gurugram.The doctors advise RICE treatment -- Rest, Ice, Compression and Elevation -- as first-aid. They also recommend complete rest for six weeks.--IANSrvt/in
London- People consuming vegan diet may have poorer bone health, suggested a new study.
In a new study, the bone health of vegans as well as people following a mixed-food diet was determined with an ultrasound measurement of the heel bone.
The findings showed that people following a vegan diet had lower ultrasound values compared to the other group, which indicates poorer bone health.
"A vegan diet is often considered health-conscious. However, our scientific findings indicate that a vegan diet does affect bone health," researcher Andreas Hensel from the German Federal Institute for Risk Assessment, said in a statement.
For the study, the team investigated a study that involved 72 men and women. The bone health of all participants was assessed at the heel bone using ultrasound measurements.
Information on age, smoking status, education, body mass index, physical activity and alcohol consumption was also collected.
By using a statistical model, the team was able to identify a pattern of twelve biomarkers that play an important role in bone health from 28 nutrition- and bone-relevant parameters from blood or urine.
It was shown that in combination vitamins A and B6, the amino acids lysine and leucine, omega-3 fatty acids, selenoprotein P, iodine, thyroid-stimulating hormone, calcium, magnesium and a-Klotho protein were positively associated with bone health.
Conversely, lower concentrations of the hormone FGF23 were observed at higher ultrasound levels in this pattern. (Agency)
New York, March 3 (IANS) People with kidney stones may be at risk of osteoporosis or bone fracture, says a new study.The study, published in the Journal of Bone and Mineral Research, found that approximately one-quarter of individuals with kidney stones had a diagnosis of osteoporosis or bone fracture around the time of their kidney stone diagnosis."We hope this work raises awareness regarding the possibility of reduced bone strength in patients with kidney stones," said lead author Calyani Ganesan from Stanford University in the US.For the study, the team identified 531,431 patients with kidney stone disease between 2007 and 2015.The team found that 23.6 per cent of patients had a diagnosis of osteoporosis or fracture around the time of their kidney stone diagnosis. In patients with no prior history of osteoporosis or bone analyses before their kidney stone diagnosis, 9.1 per cent received a bone density scan after a kidney stone diagnosis, of whom 20 per cent were subsequently diagnosed with osteoporosis.The findings provide support for wider use of bone density screening in individuals with kidney stones, including middle-aged and older men who may not be recognized as at-risk for osteoporosis or fracture, the researchers said."In our future work, we hope to identify which patients with kidney stones are at higher risk for osteoporosis or fracture to help guide bone density screening efforts by clinicians in this population," Ganesan added.--IANSvc/bg
Lisbon- Although weight loss surgery is a highly effective treatment for obesity, it can be detrimental to bone health, say researchers, adding that exercise may help address this shortcoming.
Exercise has been suggested as a therapeutic approach to attenuate bone loss induced by bariatric surgery (BS), but its effectiveness remains unclear.
The study, published in the Journal of Bone and Mineral Research, aimed to determine if an exercise-training programme could induce benefits on bone mass after bariatric surgery.
"These findings showed that a structured exercise programme may be a valid treatment option to minimize weight loss surgery-induced bone loss, which may be particularly important since many patients undergo surgery in early adulthood or even at pediatric ages," said lead author Florêncio Diniz-Sousa from the University of Porto in Portugal.
The research team randomised 84 patients undergoing weight loss surgery to an exercise group or a control group for 11 months.
The exercise group performed high impact, balance, and resistance exercises three times per week.
Twelve months after surgery, participants in the exercise group had higher bone mineral density measurements at the lumbar spine and the forearm compared with those in the control group.
Also, participants who attended at least half of the exercise sessions had higher bone mineral density at the femoral neck than those in the control group.
The findings suggest that an exercise programme is an effective strategy to ameliorate bone health in post-bariatric surgery patients.
"As stated in recently released World Health Organization physical activity guidelines, regular exercise should be a priority for everyone, including patients who have undergone weight loss surgery," Diniz-Sousa added.(IANS)