Just as the trees are supported by the strong stems having compact mass in them, man is also supported by the strong Asthi (bone) present inside the muscles. (Acharya Susrutha)Asthi (bone) being composed of vayu and prithvi (air and earth element) emerges as the strongest, roughest and driest part of the body.
It is thus destined to provide erect posture and strong framework for the body (dharana karmam) along with nourishing the bone marrow (Majja).
Bone strength units
Bone mass (bone mineral density) is the amount of minerals that a specific bone volume contains. Bonemass is considerd as the unit of bone strength.
nevrlthless peak bone mass is acquired in adolescence.
There is small increase in bone mass between the age group of 20 -30yrs.
However bone mass starts declining after 30 years.the decline process gains momemtom at menopause for women, Around 1/3rd of women of the menopauseexperience fracture due to decreased bonestrength of the menopause.
Who has strong bones?
Inspite of personal variation the bonemass has certain level of generalized distribution.Usually the black race has stronger bonemasss than their white counterpart.Males have more bone strength than the females of the same age.According to Ayurveda, persons termed as Asthisara purusha( ie )those having well defined bones over the heels, ankles, knees, elbows, and wrist (etc) are endowed with health prosperity, success and strength.
Weak bones provide weak body
Decline in bone strength, pain and deformity of bones and joints indicate degeneration of body at a deeper level.
Experiencing cracking of joints, emaciation, and desire to eat fatty food point towards depletion of mamsa (muscles)
Suffering from emptiness of joints, body roughness and craving for fatty food, all these are signs of diminishing medas (adipose tissue)
Falling of hair of body and head, nail, teeth, rough skin and pricking pain of bones are direct indication of weak Asthi (bones).
Giddiness, feeling of hollowness and emptiness of body, darkness entering into eyes and pain of the bones are pointers of depleted majja (bonemarrow).
In addition to these the disturbed vata dosa accelerates the bone damage process.
How to identify the imbalanced Vata in you and your inclination for weak bones
Are you experiencing the following
• Dryness of the skin, hair
• Poor and variable appetite
• Rapid body movements
• Tires easily
• Non tolerance to cold
• Chances of constipation, Neuro, Ortho complaints
• Dark discolouration
• Weight loss
• Speech Language Problem
• Tremor
• Desire for heat
• Giddiness and Fatigue
• Pain and Cramps
• Cold feet
• Low energy and strength
• Numbness
• Increased chances on Dislocation and Frac ture
• Reduced sensory perception (deficit in hearing and skin sensation
• Forgetful
• Disturbed sleep
• Delusion
• Often sorrowful
• Non practical, but enthusiastic and imagi native
• Fear, anxiety
These are further aggravated by perverse diet and activities.
• DIET – bitter, pungent, astringent food ?
(chips, carbonated drinks, fast food, cold food, dry vegetables and fasting).
• ACTIVITIES – over indulgence in physical activity, sexual act, suppression or willful initiation of natural urges, loud speech, late night work, long working hours and traveling, alcohol, and smoking.
• PSYCHOLOGICAL – excess mental work load, fear, grief, anxiety.
• WEATHER – Cold rainy weather
Ways to keep your bones strong
The need of making and maintaining strong bones directly reduces the chances of troublesome complaints of osteoporosis, fracture, dislocation, postural imbalance.Careful adoption of proper diet, exercise and activities can go a long way in stabilizing the bones.
In the body 99% of calcium deposits are found in bone and teeth. So for healthy bones and teeth, the food pattern adopted should comprise of sufficient proportion of the macro nutrients (Ca, Na, K, Mg) and vitamin D. In addition they should be adequate supply of micronutrients (F, Vit B1, B12, B6, Vit A).
The food items selected and consumed should be essentially warm, semi solid and semi fluid, moderately spiced. The preferable tastes are sweet, sour and salt.
FOOD FACTS
Grains : Basmati, Brown rice, Barley, Whole wheat
Vegetables: Pumpkin, Cooked onion, Sweet potato, Carrot, Beans, Drumstick,Green vegetables account for 50% of calcium absorption and alsoreduces hip fracture( rich source of vit d). Fruits and vegetable contain the necessary micro nutrients, they are alkaline and so do not cause urinary loss of calsium.
Fruits: Banana, Papaya, Coconut, Mango, Plum, Sour sop, Oranges, Pomegranate.Always opt seasonal and indigenous fruits. Dehydrated,processed and foreign fruits should be discouraged.
Dairy: Cow’s milk, Ghee, Sweet and Sour Yogurt, Butter milk, Salted butter.
For adult 1 – 2 glass of milk daily, for children and adolescence 2- 3 glass of milk is required to cope up with their special calcium requirement.
Oil : Coconut oil, Almond, sesame, safflower oil
Sweetener : Sugarcane, dates, fruit juice concentrate
Herbs Cumin, Ginger, Cardamom, Garlic, Asa foetida
Fish : Salt water fish (rich sources of vitamin).
Meat : Meat soups (mutton), Organ meat
Water : Water boiled with cumin, dried ginger
Exercises and yoga for bone strength
Proper and regular exercise helps in stabilizing the bone cell activity and release of growth hormone from the pituitary gland of the brain. Both these are inevitable for bone growth and maintenance. Recommended exercise pattern are jogging, walking, dancing, swimming, etc…
How ever care should be taken not to over do the same or else it will culminate in negative results.
Practice of yoga does not render the side effect.
Yoga helps the bone structure by improving the balance and coordination of the body. It increases the flexibility and removing the stiffness from the joints. Aids in postural correction. Moreover the endocrine glands are automatically regulated by yogic postures.
A mosaic combination of asanas, pranayama and relaxation will do wonders for the bone.
A few suggested asanas: - Padahasthasana (hand to foot pose), Tadasana (heavenly stretch pose), Sukhasana (comfortable posture), Vajrasana (thunderbolt posture), Shavasana (corpse posture).
Good practice for bones stability
The body which is subjected to ruthless mental and physical exhaustion succumbs to degeneration of the bone as well. It is therefor obligatory to pacify the disturbed body elements and regularly nourish the same. A few age old Ayurvedic techniques are described below.
• Snehana (oileation with nourishing oil such as dhanvantharam kuzhambu, atleast once in a week. Oil should be applied on head and body)
• Svedana (followed by oileation bathing in warm water boiled with herbs such as tamarind leaves)
• Nasyam (apply 2-3 drops of anu thailam into both the nostrils daily)
Thus the Asthi dathu (bones) responsible for stability of the body, duly deserves regular episodes of stabilization.
(published on PUNARJANI)
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