As we age, the rate of bone loss accelerates. In their attempts to prevent osteoporosis, many people blindly consume calcium supplements without recognizing the potential risks to their kidneys.
So how should we effectively supplement our calcium intake? Besides calcium supplementation, what other methods can help preserve bone health? This article will explore ways to enhance bone density, including acupressure, squat exercises, and diet therapy, strengthening bones and preventing osteoporosis.
Calcium is an essential mineral in the body. It serves as a primary component in the formation of bones and teeth, providing them with the necessary hardness and supporting all bodily functions. A calcium deficiency can reduce bone strength, leading to osteoporosis, characterized by fragile bones and an elevated risk of falling.
Osteoporosis Prevention Through Diet Therapy
Calcium is crucial for bone health, and diet is the most effective supplementation approach.
A research report published in the Annals of the New York Academy of Sciences in 2022 indicated that roughly half of the world’s population has inadequate access to dietary calcium. Calcium deficiency leads to osteoporosis and fractures and contributes to various health issues, including pregnancy complications, cardiovascular diseases, and cancer.
To boost calcium intake from dietary sources, consider the following selection of foods that are beneficial for promoting bone health and preventing osteoporosis:
1. Mulberry and Black Sesame Toast
Mixing organic black sesame powder with mulberry jam and spreading it on toast is delicious and healthy. The ingredients resemble traditional Chinese herbal formulas like Fu Sang Wan, renowned for maintaining lustrous hair, enhancing youthful appearance, and supporting overall well-being.
Black sesame seeds are rich in calcium and nutrients such as protein, fats, dietary fiber, manganese, and iron. For coffee lovers, pairing coffee with this toast can help counteract the calcium loss often associated with coffee consumption.
2. Sesame and Purple Rice Porridge
Roast and grind 4 grams of black sesame seeds. Soak and dice 2 shiitake mushrooms, and chop 50 grams of black fungus. To make porridge, cook them with 130 grams of purple rice and 10 black dates.
These ingredients are primarily black. In traditional Chinese medicine (TCM), it is believed that the color black is associated with the kidneys; therefore, black foods can nourish the kidneys. It is also thought that the kidneys govern the bones, meaning that the consumption of black-colored foods can contribute to kidney health and help retain calcium in the body, thereby preventing osteoporosis.
Those who enjoy a sweeter taste can add brown sugar to the porridge. Those who prefer a savory flavor can add a pinch of natural salt, pepper, and minced meat.
3. Collage-Rich Foods
Consuming collagen-rich foods also aids in calcium supplementation. Some animal-based sources include pork skin, chicken feet, and fish, while plant-based options include pumpkin, seaweed, white fungus, black fungus, and coralline algae. These foods help promote healthy bones in both other people and children.
Strengthening Muscles and Preventing Osteoporosis With Squats
Similar to our muscles, our bones grow stronger with use. Exercise increases muscle strength and enables more physical activity, providing the necessary stimulation and pressure on bones to promote calcium retention. This can help reduce the risk of osteoporosis.
A study published in Scientific Reports in 2021 revealed that home-based weight-bearing squat training can enhance lower limb function in older adults and improve their performance in activities of daily living. Additionally, this training benefited older adults regardless of whether squats were shallow or deep.
Kettlebell Squats
- Stand with your feet shoulder-width apart and hold the kettlebell in front of you with both hands.
- Bend your knees and squat down, keeping your back straight. Maintain the squat position for at least five seconds, then slowly return to the starting position.
Perform 10 repetitions of each exercise, and do it one to three times a day. You can do it while watching television.
Balancing Calcium Distribution Throughout the Body With Acupressure
In addition to diet therapy and exercise, acupressure can regulate calcium absorption and distribution, thereby preventing osteoporosis.
According to TCM, meridians are the channels through which energy flows in the human body. The internal organs are connected to the body’s surface through these meridians. Along the meridians are specific points known as acupoints, which possess unique functions. By stimulating the corresponding acupoints through techniques like acupuncture and massage, it is possible to treat diseases related to specific organs.
1. Parathyroid Acupoint
This acupoint is located at the midpoint of the transverse bone on the earlobe and is responsible for regulating the secretion of parathyroid hormone. Parathyroid hormone manages the distribution of calcium throughout the body. Regularly applying pressure to stimulate the parathyroid acupoint can balance the secretion of parathyroid hormone, ensuring even calcium distribution throughout the body and preventing excessive loss or accumulation.
2. Shugu Acupoint
This acupoint is located on the outside of the little toe. Regularly applying pressure to the Shugu acupoint can help prevent osteoporosis and alleviate symptoms such as lower back and knee pain.
3. Zusanli Acupoint
This acupoint is located four fingers below and outside the knee. It is believed to have a protective effect on the kidneys. In TCM, where the kidneys are considered vital for bone health, regularly applying pressure to this acupoint is believed to have the dual benefit of nourishing both the kidneys and bones.
While osteoporosis is more common among older people, young individuals should not underestimate it. Neglecting calcium supplementation and bone preservation can lead to physical and lifestyle difficulties.
It is recommended to incorporate methods such as diet therapy, exercise, and acupressure to regulate calcium metabolism, balance calcium distribution throughout the body, and increase muscle strength and bone density. This, in turn, effectively aids in preventing and improving osteoporosis.
Some herbs mentioned in this article may be unfamiliar, but they are generally available in health food and Asian grocery stores. It is important to note that treatment methods may vary depending on the individual. Please consult with a health care professional for a specific treatment plan.