Osteoporosis has become an increasing health problem in Singapore and the rest of Asia. It is often known as the “silent disease” as many individuals may not even know that they have this condition until they injure themselves.
The most common areas of fracture are hip, wrist, ribs, spine, pelvis and upper arms. One in three persons who fractures his hips eventually has to depend on others for the rest of his life; and one in five dies within a year of the fracture.
Here are 5 ways to improve your bone health:
1. Consume More High-Calcium Foods
Sufficient intake of calcium daily is vital for overall wellness. Calcium can be obtained from a well-balanced diet, which includes calcium-rich foods such as collard greens, canned sardines with bones, milk, yogurt, soy beans, etc.
2. Work Out Regularly With Weight-Bearing Exercises
Exercise is key to maintaining strong and healthy bones. Muscle strengthening exercises and weight-bearing physical activities help to form new bone tissue which result in stronger bones.You are recommended to do some exercises like weight lifting, skipping, running and climbing stairs to improve bone health.
3. Increase Consumption of Vitamin D and Vitamin K
Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including promoting calcium absorption for bone mineralisation and Vitamin K2 helps stimulate bone cells for bone formation as well as suppress bone breakdown.
You can obtain vitamin D from food such as fatty fish (e.g. salmon and sardine), egg yolk and cod liver oil. For vitamin K2, you can take foods such as high-fat dairy products, egg yolk, liver and fermented foods (e.g. sauerkraut)
4. Quit Smoking and Limit Alcohol Intake
Smoking and excessive alcohol will decrease bone mass. Studies have shown that smoking increases the risk of bone fractures and also affects bone recovery after the fracture.
5. Maintain a reasonable weight
This is particularly important for women. Poor diet or excessive exercising often causes women to be underweight, thus leading to a stop in their menstrual cycles. This results in low estrogen levels which are unable to support bone growth. You are advised to maintain a proper and balanced diet with moderate amounts of exercise.
You may like to consider:
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