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Strong Bones, Less Fracture

Prepared by Nutritionist Chen Yin


Osteoporosis means “porous bone”, a condition where the bones have very low density and contain abnormal tissue structure as a result of losing too much bone, producing too little bone, or both. People with osteoporosis are at increased risk of bone fracture due to weakened bones and mostly occurs in the hip, spine or wrist after an accidental fall. In serious cases, even sneezing or minor bumps can lead to bone fracture. Osteoporosis may also limit mobility.1

Proper nutrition and active lifestyle are crucial in maintaining healthy bone. An adequate supply of calcium through diet and supplement is important as our bones are mostly made of calcium.2 Good sources of calcium include green vegetables (eg. broccoli, spinach, kale etc.), fatty fish (eg. salmon, mackerel, tuna etc.) and dairy products (eg. milk, yogurt, cheese etc.).3 Supplementation of 500 to 1,300mg of calcium per day can also be considered to prevent osteoporosis.4

 

The sunshine vitamin, vitamin D, is critical for bone health as it helps to ensure the absorption of calcium and magnesium. Apart from getting sufficient vitamin D through sun exposure and food sources like cod liver oil, mushroom, eggs, fortified foods etc, you can also consider to take a vitamin D supplement.4

Adoption of resistance training or weightlifting on a regular basis may help reversing osteoporosis naturally as a result of increased bone density in response to pressure and weight. Besides, weight-bearing exercise such as jogging, hiking, walking etc. is also useful in building bones and keeping them strong. Recommended to stay active for a minimum of 150 minutes per week to maintain or improve your bone health.5

 

On the other hand, a healthy body weight or normal BMI may help to reduce the burden on bones and lower the risk of bone fracture. Reduction or cessation of smoking and drinking of alcoholic and caffeinated beverages is helpful in lowering the negative impact on calcium absorption.6

 

References

  1. https://www.nof.org/patients/what-is-osteoporosis/
  2. IOM (Institute of Medicine). Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press; 1997.
  3. https://www.nof.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/
  4. https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age
  5. Westcott, Wayne L. “Resistance Training Is Medicine.” Current Sports Medicine Reports, vol. 11, no. 4, 2012, pp. 209–216, journals.lww.com/acsm-csmr/Fulltext/2012/07000/Resistance_Training_is_Medicine__Effects_of.13.aspx, 10.1249/jsr.0b013e31825dabb8. Accessed 5 Apr. 2021.
  6. J Musculoskelet Neuronal Interact 2007; 7(3):268-272

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