Take sufficient calcium to avoid osteoporosis

Osteoporosis is a thinning and increasing porosity of the bone due to increased vata. Bones are normally porous, but because of increasing vata - a normal occurrence as a person grows older-the porosity increases. Sometimes the individual loses so much bone that weak spots develop in the skeletal structure. Then the hips, forearms, or even the spine can fracture quite easily. The bones may crack under the body's own weight, or a minor injury may be enough to create a fracture.

Osteoporosis is more common in women than men. Women lose bone rapidly after menopause. This is because the post-menopausal body produces little or no estrogen, which is necessary for maintaining bone metabosim utilising calcium, magnesium, zinc and other materials for building the bone. So it is the postmenopausal years that women may have a tendency toward osteoporosis.

Men also need estrogen to maintain strong bones, but testosterone and prostatic secretions also play an important role. However, men may lose bone mass due to heavy drinking, heavy smoking, chewing tobacco and taking steroids.

CALCIUM 

It is important to get a plentiful supply of calcium from natural food sources, such as sesame seeds, soybeans, soy milk, cow's milk, cheese, carrots, and coconut. Calcium supplements, such as from oyster shells, may also be helpful. Your daily dose should include about 1,200 mg. calcium, along with 600 mg. magnesium and 60 mg. zinc for maximum absorption and effectiveness.

Almond milk also contains a significant amount of calcium. Soak ten almonds overnight in water. In the morning, peel them and blend in the blender with a cup of warm milk. Pour into a cup or glass, and add a pinch each of ginger, cardamom and saffron. Drink twice a day, before breakfast and before bedtime.

Daily chewing a handful of white sesame seeds in the morning provides at least 1,200 mg of natural calcium. These seeds won't create clogged arteries, as dependence upon calcium from dairy products may. This is an effective way to help prevent osteoporosis in menopausal women.
However, merely taking calcium may not be sufficient. Along with it you need to bring some physical stress to the system through exercise.

HERBAL HELPERS 

Certain herbs can help to make up for estrogen in the metabolic cycle. Try the following formula:

• Shatavari  5 parts
• Vidari  3 parts
• Wild yam  2 parts

These herbs are food precursors of estrogen and progesterone. To this formula you can add 1/8 part each of shanka bhasma (conch shell ash) and kama dutha (coral shell ash). They contain a natural source of calcium bicarbonate, which can help to prevent osteoporosis. Take 1.4 tsp with milk.

YOGA HELPS

Method for Manibandha chakra

• Sit up straight.
• Hold out your right hand.
• Slowly clench your fist and unclench it five times. Clench again.
• Slowly rotate your clenched fist in a clockwise direction, drawing a proper circle with it.
• Do this five to 10 times, breathing evenly.
• Repeat in an anticlockwise direction, rotating your first an equal number of times.
• Repeat the entire sequences with the left hand.

It may be done several times during the day, especially to relax hands after activities where they are overused, like keyboarding, gardening, knitting, artwork and writing.

Method for Grinding pose (Chakki Chalanasana) 

• Sit with your legs out straight in front, feet slightly apart.
• Join your fingers together, holding both arms out in front.
• Move body and arms back and forth as if churning a chakki or using a mortar and pestle.

Start with five, increasing up to 10 rotations totally. When you begin, do not be constrained by the breathing sequence. However, as you gain confidence you must incorporate it as correct and conscious breathing enhances all yogic practice.

Caution: Avoid if you have a severe lower back problem.

Method for Knee circles (Janu Chakra) 

• Stand up straight, feet together.
• Hands may be placed on the waist or thighs.
• Lower yourself slightly at the waist, legs still together and knees bent.
• From this position, with the knees touching, draw circles with your knees.
• Do not strain; do this gently. You will feel your thigh muscles also accommodate this move.
• First do five circles clockwise.
• Straighten up, rest to catch your breath.
• Then repeat five times in anticlockwise direction.