Sunny Health

Osteoporosis, which means porous bones, is a medical condition common in today’s ageing society. Singapore herself is seeing an increase in the number of patients developing this disease.

As a child enters adulthood, his bone density increases and peaks at the age of 30, thereafter, his bone density will start to decrease. The rate that bone density decreases depends on several factors:

•  Early menopause
•  Lack of calcium intake
•  Pregnancy
•  Lack of exercise
•  Women who are lactating
•  Being underweight
•  Lack of calcium and vitamin D
•  Certain illnesses eg. rheumatoid arthritis
•  Certain medication eg. corticosteroids, thyroid medication

Also known as the ‘silent killer’, there are no early symptoms to this disease. It is only detectable in its advanced stages, where the person will experience loss of height, back pain and becomes more vulnerable to fractures in the hip, spine and waist.
Osteoporosis sets in more quickly in people who smoke, consume excessive alcohol, and lead a sedentary lifestyle. To prevent osteoporosis, you would need to change your lifestyle for the better.

Our diet plays a vital role in preventing osteoporosis. It is never too late to change your diet. Consuming foods high in calcium such as milk and cheese increases bone density. Vitamin D is important as it helps with the absorption of calcium. It is made in our body when we are exposed to sunlight, and is also present in leafy green vegetables such as spinach.

Also include regular weight-bearing exercises done at least 3 times a week, 30 – 40 minutes per session. According to the Singapore Silver Pages website (Link), “Exercises that increase muscle strength, improve flexibility and balance, increase endurance and coordination, will help prevent falls.” Exercises do not need to be very vigorous. Senior citizens who are not used to weight-bearing exercises can start slow with 500ml bottles of water. If you have health or mobility problems, do consult the doctor before beginning your exercise regime.

Although osteoporosis cannot be cured, you can seek professional help to prevent further bone loss. A bone density scan done on a DEXA machine can help detect the density of the bones and thus determine whether one is suffering from osteoporosis.

Hormonal Replacement Therapy or medication can then be administered accordingly. Such medication may stop bone resorption and stimulate bone formation.

Do seek treatment early if you are experiencing any of the symptoms of osteoporosis. Remember, prevention is the key to good health.

Written by: Veronica Tay