Amla (Indian goose berry) rejuvenates bones, nerves, hair, skin, nails, and makes digestion alkaline to reduce digestive impurities.

I once received an email from a man with osteoporosis. No one believed him, but he broke bones when he sneezed. Osteoporosis, a common problem for women is becoming epidemic among men who live longer, smoke and take steroids. . .

I sent the following article to Heal India, the award-winning health magazine published in Delhi last year, and because of it my daily anti-osteo herbs have become part of my overall health routine: Green tea; 1 tsp. of amla powder daily; Trifala, fruits, vegetables, grains, pumpkin pie filling adding 1/2 tsp. powdered shatavari and ashwagandha for bone and muscle strength; 1 tsp Tahini or sesame seeds for calcium; sometimes goat milk and whey for minerals; 2,000 IU vitamin D3 and 2,000 mgs food based calcium pills; among others. Being at high risk and a Vata type (slender, active with dry skin and thin bones, a person who loves sunshine and warmth) I also drink Vata Tea made by Goodcare, which contains Cedrus deodara, Sida cordifolia, Amomum subulatum, Nardostachys jatamansi, Syzygium aromaticum, a calming, moistening tea that improves sleep.

Osteoporosis: A Huge Problem in India

Osteoporosis is the progressive thinning and weakening of bones that leads to repeated fractures and bone breaking with minimum force. You do not catch it like a disease nor does it develop suddenly. In fact, osteoporosis has been called “The Silent Thief.” Most important, after almost all these fractures, the person’s risk of death increases significantly. “We do not understand the reason yet, but for almost all osteoporosis fractures the person’s risk of death doubles compared to that of a non-osteoporosis person of the same age and similar circumstances,” said Professor John Allan Eisman, in an interview during January 2004. Dr. Eisman is Director, Bone and Mineral Research Program, Garvan Institute of Medical Research, and Professor of Medicine, University of New South Wales, Sydney. He was one of the first researchers to identify a gene that causes osteoporosis.

Each year, there are an estimated 500,000 spinal fractures, 300,000 hip fractures, 200,000 broken wrists, and 300,000 fractures of other bones.  About 80 percent of these fractures occur from minor falls or accidents. Between 25% and 60% of women over age 60 years develop spinal compression fractures. In most of the world, by age 90, one third of all women and 17% of men have sustained a hip fracture.

However, there is a shocking high incidence of osteoporosis among both women and men in India: The incidence of Indian men with osteoporosis is nearly equal to that of women. Dr. Eisman is not sure why. It may be unhealthy habits: smoking and drinking increase the risk. Lack of exercise and use of steroids increase the risk. It may be increased time at a computer away from sunshine, the best source of vitamin D necessary for correct absorption of calcium.

According to conservative estimates, there are 300 million people with osteoporosis in India. According to Dr. Eisman, “The evidence based on an ageing population indicates that there may be a 50 per cent increase in the number of people with osteoporosis in India within 10 years.”

There are no symptoms of osteoporosis until you break a bone, which can happen with a sneeze or cough. Women develop osteoporosis more frequently than men because they have smaller, thinner bones and they live longer. The risk increases with age. Because of reduced estrogen production after menopause, women tend to have more fractures. Estrogen slows the breaking down of bone matter. Around the onset of menopause, women lose bones rapidly for 5-10 years. But for women who smoke and live a stressful life or who have surgery resulting in early menopause, the signs of osteoporosis can appear much earlier. Dr. Eisman believes:

There are two interesting points about the disease in India – the high incidence among men and the lower age of peak incidence compared to Western countries. . . We measure the bone density and find out how far it is away from normal ones. About every 10 per cent away from the normal, the risk of fracture doubles; 20 per cent away, the risk is four times; 30 per cent away, the risk is eight times; and so on. So, the risk increases dramatically as the quality of bones decreases.

Data suggest that the incidence of hip fracture. . . is one woman to one man in India, while in places like Australia it is three women to one man. And in most Western countries, while the peak incidence of osteoporosis occurs at about 70-80 years of age, in India it may afflict those 10-20 years younger, at age 50-60. But we do not yet know why.

In any general population anywhere in the world, everything being the same, Dr. Eisman thinks the biggest risk may be genetic. [Several genes may be involved.] Other factors include lack of sufficient vitamin D from sunshine and reduced exercise. Daily exercise such as walking is very important. Skin color (pigmentation) may also be involved. (A study in Europe showed the incidence of hip fracture to be very high in the Scandinavian countries compared to those in the Mediterranean nations.) But diet is also involved. Though dairy products (which has a high level of calcium) are an important part of the food intake, some people tend to become intolerant to lactose because of bacteria infection that causes stomach upset.

Precautions or Preventive measures against Osteoporosis

In youth, it is important to have good physical activity, good intake of calcium, enough exposure to sunlight, no smoking and other harmful dietary habits. Women around menopause should be thinking about natural dietary hormone replacement for both symptoms and to some extent protection.

Do drug treatment methods have side-effects? Dr. Eisman says, “Nothing comes without side-effects. People have reported bad cases of ulcer with the use of bisphosphanates that are now used once a week and have to be taken in a very specific way. With SERMs, people have reported clots in the legs.”

An Ayurvedic Approach

A very important question to ask is: “Why, after repeated bone fractures, is the risk of death significantly increased?” One answer is that calcium does more than make bones strong. It also keeps the heart healthy and beating in a steady, calm rhythm. A person at risk of osteoporosis will show subtle signs due to, among other factors, poor mineral absorption. They include rounded shoulders, gum inflammation and loose teeth, chronic lower backache, weak nails, hair, or teeth, leg cramps, insomnia, and restless anxious behavior.

Female hormones do more than maintain a healthy production of estrogen: They reduce stress and increase loving, nurturing qualities. An Ayurvedic approach does more than zero in on calcium and estrogen: It involves increasing overall balance, reducing stress, and building vitality.

Vata increases for us all with age. It brings instability and weakness from the waist down to the feet, sensitivity to harsh weather and stress. Hormone balance for men and women and good digestion are necessary for maintaining bone metabolism and using calcium, magnesium, zinc and other minerals for bone growth.

A wise diet for preventing bone loss would include: complex carbohydrates, low fat foods, reduced protein and calcium sources such as dark green leafy vegetables (broccoli, kale, collards.) Yellow and orange vegetables e.g. pumpkin, carrots, leafy vegetables and broccoli provide beta-carotene. Beans (including soy if processed with calcium), low fat milk or ghee, soft boned fish and shellfish. Also important are very ripe citrus fruits (vitamin C and natural sodium necessary for calcium absorption) and kelp seaweed for magnesium, and mixed trace minerals.

Easy, Useful Sources of Daily Calcium:

• Chew a handful of white sesame seeds every morning that gives you at least 1,200 mg of natural calcium. Dependency on calcium from dairy products may clog arteries but white sesame seeds, rich in calcium, won’t. This is a great supplement to help prevent osteoporosis.

• Almond milk is tasty and light. Almond combined with goat’s milk has a significant amount of calcium. Peel 10 almonds that have been soaked over night and blend them with a cup of warm goat or soymilk. Pour them into a glass, adding a pinch of cardamom, saffron and ginger. Drink before breakfast and another time before going to bed.

• One part black or white sesame seeds, half part shatavari, with ginger and raw sugar to taste is good for the bones.

Avoid Cola or soda drinks because they are high in phosphate, which directly interferes with calcium absorption. Over-consumption of processed food (refined grains and too few dark green leafy vegetables) is usually the culprit in magnesium deficiency.

In Ayurvedic hospitals the treatment of osteoporosis varies somewhat according to which doshas are most involved. Generally detoxification is a useful step because it enhances digestion and energy. The Panchakarma treatment consists of internal oleation, Snehana, Bashpa swedana, Kati basti, and shiro dhara, followed by purge to remove all the vitiated doshas from the body systems, this followed by basti with herbal oil (vata shamak or dashmoola) for the vitiated vata dosha.

Food supplements and rejuvenators are used, including Shatavari (Asparagus racemosus) an excellent source of female hormones that rejuvenate sexuality and female sexual tissue. Ashwagandha  (Withania somnifera) and Bala (Sida cordifolia), Amalaki (Emblica officinalis) should be taken in the powdered form in the dose of 2-3 gm daily. Also used are Shatavari and vidari mixed in equal parts, or just shatavari taken on regular basis (1/2 tsp twice daily) with warm milk. These vata-pacifying herbs help to make up for estrogen in the metabolic cycle. These herbs are food precursors of estrogen and progesterone.

Amalaki is a rasayana for the bones, nourishing the bones, strengthening the teeth, causing hair and  nails to grow. Five gm powder in one cup water twice a day is used as a general tonic. Triphala can be used on regular basis as a balancing, cleansing tonic.

During any treatment aimed to reduce vata, it is best to avoid overwork, arguments, and excess talking. Stay warm, eat warm nourishing foods, relax, practice patience, and do gentle yoga stretches to enhance flexibility. Sesame oil for skin moisturizing and massage eases tension and feels rejuvenating.