Osteoporosis Prevention

Osteoporosis is the loss and weakening of the bone, a condition most common among older adults, especially women. As the bones become abnormally thin and the bone density decreases, there is an increased risk of fractures.

Osteoporosis Risk Factors

As we get older, our bone's remodelling process slows down. That means, the breaking down of old bones happens faster than the rebuilding of new ones. Because of this, we are all at risk of having osteoporosis as we age. However, this risk is higher for:

• Postmenopausal women because of reduced oestrogen levels, a hormone essential in maintaining bone mass;
• Asians and Caucasians;
• People whose family has a history of osteoporosis;
• People who smoke or consume excessive alcohol;
• Those who lack calcium and vitamin D; and
• Those with a smaller body frame as they have smaller bones, making them vulnerable to the effects of bone loss

How Can I Prevent Osteoporosis?

Whether or not you are at risk of bone loss, there are ways to prevent osteoporosis early on in life. If you have children, start these preventive methods as early as during their childhood and adolescent years.

Meet your daily calcium needs

Most of the calcium in our bodies – in fact, 99% - are found in our bones and teeth. Our bodies use calcium every day. If we don't have enough, calcium is taken from our bones, which can make it thinner over time. That's why it is important to replace the lost calcium.

1000 mg of daily calcium is necessary for women 50 years old and younger, and men 70 years old and younger. For women above 50 and men above 70, the recommended daily intake is 1200 mg. This is the amount from the combination of food and supplement intake. Here are some great calcium sources and their estimated amount of calcium:

Source and serving	Amount of Calcium per Serving
Dark leafy green vegetables (1/2 cup, cooked)	50 mg to 135 mg
Skim milk, whole milk, soy milk (240 ml)	300 mg
Yoghurt (170 g)	250 mg
Cheese (28 g)	195 mg to 335 mg
Canned sardines with bones (85 g)	325 mg
Ice cream (227 g)	85 mg
Whole oranges	55 mg
Fortified milk, soy milk, rice milk, fruit juices (227 g)	300 mg
Baked or canned beans (113 g)	160 mg

*Includes data from Harvard

 
Get more vitamin D

Many of us don't know or simply underestimate the importance of vitamin D, but Vitamin D is actually essential in the absorption of calcium in our bodies. It is a necessity for building strong bones in children, and maintaining bone density in adults. About 400-800 international units is the recommended daily intake for men and women who are younger than 50 years old, and 800-1000 international units for people over 50.

The best source of vitamin D is sunlight, as our skin produces vitamin D through exposure to ultra-violet rays. Exposure to sunlight, however, can be limited depending on the location and season, as well as the use of sun protection when outdoors. Staying under the sun for a few minutes daily will give you adequate amounts of vitamin D.

Vitamin D is also found in fortified foods, mostly integrated in products that are also rich in calcium (i.e., milk and cereals). If you are unable to get enough vitamin D from sunlight and food intake, supplements are your best option. Vitamin D supplements are usually available as capsules, chewable tablets or liquid, which you can take once to several times a day.

Eat for your bone health

Apart from calcium and vitamin D, there are also other important minerals and nutrients the body needs for bone growth, or to maintain or improve bone health. Some of the nutrients you will need are potassium (bananas, tomatoes, prunes, orange juice), vitamin K (spinach, kale, turnip greens), vitamin C (grapefruits, oranges, pineapples, red peppers), and magnesium (spinach, artichokes, raisins, potatoes).

Exercise for stronger bones

You can help build strong bones by keeping an active lifestyle and incorporating exercise into your fitness plan. Weight-bearing exercise are the most useful for improving bone density. This includes running, walking, jogging, dancing and aerobics. Strength training, on the other hand, improves balance and flexibility, which can help avoid fractures later on. For this, you can try weightlifting, push-ups, and other resistance exercises.

Modify your lifestyle

Caffeine, alcohol and salt intake, as well as smoking, can affect your bone health. Changing your lifestyle and habits can help avoid poor nutrition, and even reduce the risk of falling, which can result in fractures.

Know your medical options

If you are at higher risk for osteoporosis, you can talk to your doctor about your medical options. Women who are at their menopausal stage can opt for oestrogen therapy to increase their oestrogen levels. There are also medications that can slow down the breakdown and resorption of bones, such as bisphosphonates.