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strong bones early! |
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Osteoporosis
is a “silent” disease
where your bones slowly become weak and brittle.
If left untreated, it can worsen until a fracture
occurs.
Osteoporosis occurs when bone mass is lost faster than it is replaced. The bones
become weaker and are less able to withstand undue stress such as a fall, resulting
in fractures which can lead to prolonged or permanent disability and even death
in some cases.
There is no cure for osteoporosis, but you can take steps during your childhood
and adolescent years to reduce the risk of getting osteoporosis later in life.
Start protecting your bones
Peak bone mass is the maximum amount of bone mass achieved during skeletal growth
(period of active bone growth). Increasing peak bone density reduces the risk
of osteoporosis later in life.
The bulk of bone mass is achieved during the first two decades of one’s
life. Rapid skeletal growth occurs during the foetal stage and infancy. Children
tend to experience steady but slow growth until puberty. During adolescence,
young people can achieve up to 60% of their total
bone mass. By age 18, skeletal growth is nearly complete, with minor accumulations
in bone density occurring until it peaks at about age 30.
Women from age 30 to menopause experience minimal changes in bone mass. But in
the first few years after menopause, bone mass is lost faster than it can be
replaced, and bones become weaker and less dense. By age 80, 50% of women have
considerable bone mass loss and are considered osteoporotic.
Therefore parents, follow these tips to help your children build strong bones
early!
Get enough calcium and vitamin D
Calcium is an essential nutrient for bone health. Studies have suggested that
calcium deficiencies in the young can account for a 5% to 10% difference in peak
bone mass and can significantly increase the risk of hip fracture in later years.
Eating foods rich in calcium such as dairy products, sardines with bones, beans,
green leafy vegetables and calcium-fortified foods like calcium-rich soya bean
drink and bread will help keep bones strong.
Those from age 10 to 18 should consume about 1,000 mg of calcium per day. For
men and women between the ages of 19 and 49, the average calcium intake should
be about 800 mg per day.
Vitamin D helps to absorb calcium and deposit it in your bones. The best source
is sunshine. Those who stay at home most of the time should ensure enough exposure
to sunlight (30 to 60 minutes a day) to allow the body to produce sufficient
vitamin D.
Start exercising regularly
Exercise not only helps to slow down bone loss, it also helps to improve posture,
balance and coordination. Exercise for a minimum of 20 minutes at least three
times weekly. Do weight-bearing exercises such as jogging, dancing and brisk
walking, and resistance exercises like push-ups and weight-lifting which can
help strengthen muscles and stimulate bones to grow denser and stronger.
Avoid smoking and limit alcohol intake
Smoking causes bone loss and early menopause in women. Excessive intake of alcohol
also reduces bone formation and the body’s ability to absorb calcium. If
you do drink, do so in moderation. |
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1800-223-1313
(for personal health advice during office hours) |
1800-848-1313
(For 24-hour pre-recorded health information) |
Website
http://www.hpb.gov.sg |
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| Find
out more at the World Osteoporosis
Day
event held on 1 and 2 November 2003
at HDB Hub Mall Toa Payoh. |
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