Home remedies for osteoporosis

Home care for osteoporosis focuses on preventing falls and strengthening bones. It supports medical treatment, not replaces it.

Fall-proof your home

• Remove loose rugs and clutter, and tape down cords
• Use non-slip mats in the bathroom and grab bars near the toilet and shower
• Keep good lighting, including night lights on the way to the toilet
• Wear stable, flat shoes with good grip, not loose slippers
• Keep frequently used items within easy reach
• Use a cane or walker if advised

Daily habits

• Weight-bearing exercise: walking, climbing stairs, dancing on most days
• Sunlight: about 10 to 20 minutes of morning or late afternoon sun on arms and legs a few days a week, with care for skin. Your doctor can advise on vitamin D testing.
• Good posture: stand tall and avoid heavy lifting with a rounded back
• No smoking, limited alcohol and moderate tea and coffee
• Vision and medicine check: some medicines cause dizziness

Traditional household practices

Sesame, ragi and milk are commonly eaten for bone health. Warm oil massage is traditional. Do not massage over a recent fracture or painful spine.

Be careful with

Forceful spinal twisting, bending forward from the waist and heavy lifting can cause spinal fractures in weak bones.