By Dr. Aramya AR – Senior Research Officer and Physician, AVP Research Foundation
Ayurveda is a discipline that has traditionally prioritized preventative well-being rather than solely focusing on therapeutic intervention. Conditions previously considered degenerative and typically associated with advanced age are now increasingly prevalent among individuals in their early thirties.
About 70% of millennial women say they struggle to prioritize their health, and almost half of them frequently skip planned preventative medical appointments. This neglect often occurs from busy schedules, work pressures and family responsibilities, impacting their long-term well-being. These superfoods with notable benefits upon consistent consumption, potentially enhancing bone strength and promoting improved joint health, thereby enabling women to perform activities with greater vigor and stamina.
1. Milk proteins:Â Milk exert a positive influence on bone remodeling and diminish bone loss through the modulation of cellular markers and signaling pathways in osteoblasts and osteoclasts. This suggests a role in the prevention and treatment of osteoporosis. Approximately 25% of dietary calcium is typically absorbed in healthy adult individuals. Milk proteins have been found to be effective in postmenopausal women with osteopenia, and supplementation has been shown to enhance resistance training-induced adaptations in pre-frail and frail elderly females.
2. Nuts:Â Nuts are nutrient-rich foods that benefit bone density and joint health. Almonds (calcium, magnesium, vitamin E), walnuts (omega-3s), cashews (magnesium, copper, zinc), and pistachios (protein, antioxidants) are beneficial. Chia seeds (omega-3s) also help. Soaking nuts enhances nutrient absorption.
3. Ashwagandha: Ashwagandha presents a therapeutic alternative in the treatment of bone injuries. Supplementation with ashwagandha has demonstrated improved calcium retention, bone calcification and mechanical properties, without eliciting adverse effects on performance. Traditional healers have used this plant in the treatment of various ailments, including diabetes, hepatitis, arthritis and hemorrhoids. The plant is recognized for its anti-cancerous activity, its use in the treatment of lower back pain and its ability to strengthen muscles.
4. Asthisringala: A plant which foster bone integrity and alleviate joint discomfort. Historically, it has been employed for pain management, menstrual regulation, and the mending of osseous fractures. Investigations involving both animal and human subjects suggest that Asthisringala may mitigate bone density reduction, accelerate fracture recuperation, and contribute to the prevention of conditions such as osteoporosis. Furthermore, Asthisringala is utilized in weight management and the treatment of metabolic syndrome, consequently supporting joint resilience.
5. Tila: Recognized globally as sesame, it represents a long-standing oilseed crop. Research suggests that the consumption of sesame seeds may contribute to increased bone mineral content, bone mineral density and improved biomechanical strength in the femur and lumbar vertebrae. Given these findings, sesame seeds may offer benefits for postmenopausal women experiencing bone-related conditions such as osteoporosis and arthritis. This underscores the potential positive effects of daily sesame seed consumption in women.
6. Turmeric:Â Turmeric has demonstrated a prompt and substantial reduction in pain associated with symptomatic knee osteoarthritis. Its potential anti-inflammatory and antiangiogenic properties suggest that bioactive compounds may serve as supportive, preventive, and therapeutic interventions, thereby mitigating degenerative alterations in bone and joints.
7. Flaxseed:Â Flaxseed oil has shown to enhance the apparent digestibility of calcium and increase tibia calcium concentrations. Enhanced skeletal well-being, encompassing bone mass and biomechanical bone strength, may be achieved. Supplementation with nutritionally fortified products represents a potential alternative for promoting bone health through the attenuation of osteoclast activity and the augmentation of osteoblast mechanisms in osseous development.
8. Cumin seeds: Cumin seeds serve as a medicinal agent for various ailments and conditions. It exhibits efficacy in the treatment of bone cancer and facilitates chondrogenic differentiation in human bone marrow-derived mesenchymal stem cells, indicating its potential application in cartilage tissue engineering. Furthermore, it has been shown to prevent bone loss induced by ovariectomy.
9. Laksha: Laksha is a resin utilized in the application of natural products and herbal remedies for the purpose of fracture healing. The androgen-like and antioxidant properties of the plants involved may be critical in accelerating the bone fracture repair process. Laksha exhibits notable wound-healing capabilities, assisting in skin restoration and rejuvenation. In traditional medicine, Lac is employed as a hepatoprotective and anti-obesity agent, aiding in weight management, thereby alleviating stress on joints. It is of considerable importance in the management of joint disorders, osteoporosis, osteomalacia and osteoarthritis.It is used as a milk decoction to improve bone health.
10. Ashvakatri: It is also well known for medicinal properties that may be beneficial in addressing various bodily ailments, including joint pain, attributable to its inherent healing characteristics. This tuber exhibits notable medicinal potential and is particularly advantageous for promoting joint health, bone strength and immune function. Local communities traditionally utilize it in culinary preparations such as soups. The species is widely employed in traditional medicine systems across numerous regions worldwide due to its notable medicinal attributes in antioxidant, antibacterial, analgesic and anti-inflammatory activities.
