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3 Tips To Prevent Bone Loss or Osteporosis

Health Care
Friday, October 21, 2022


Bone loss or osteoporosis is a symptomless disease that causes your bones to be weaker and brittle. So weak, in fact, that a simple fall or cough causes a bone fracture.

Here are 3 tips to prevent osteoporosis/bone loss

1. Take Vitamin D & Calcium Supplement

Vitamin D & Calcium plays a vital role in the formation of your bones.  More than 99% of your total body calcium is found as calcium hydroxyapatite in bones and teeth, where it provides strength.  Our recommended daily intake of calcium for Malaysians is 1000mg/day for men and 1200mg/day for women.

Vitamin D also known as the “sunshine vitamin”, plays a key role in the absorption of calcium in our diet.          The current Reference Daily Intake (RDI) for vitamin D is 200 IU for children/adults aged 50 and above.

Always speak to your pharmacist/doctor before starting a supplement.

2. Exercise & Physical Therapy

Regular physical activities are important for bone health. It can help improve your muscle strength, which signals your body to build stronger bones. As a result, your risk of fractures goes down.

According to research, not all exercise is created equal when it comes to strengthening our bones. Exercises like brisk walking may be beneficial to your heart but do little for your bones.

When it comes to exercise, aim for weight-bearing exercises.

Bodyweight exercises like squats, stair walking, step-ups. etc.

Resistance training with weights/gym equipment like bicep curls, pull-ups, shoulder presses, etc.

3. Periodic Bone Mass Density Tests

A bone density test determines how much mineral, such as calcium, is present in your bones. The results show a T-score. The World Health Organization defined osteoporosis as an individual with a T-score less than -2.5. Of course, the goal is to detect & treat early bone loss, to prevent the onset of osteoporosis.

𝗪𝗵𝗼 𝘀𝗵𝗼𝘂𝗹𝗱 𝗴𝗲𝘁 𝗮 𝗯𝗼𝗻𝗲 𝗺𝗶𝗻𝗲𝗿𝗮𝗹 𝘁𝗲𝘀𝘁:

-All women aged 65 and above and men aged 70 and above

-Women aged 50-64 years with risk factors*

-Men aged 50-69 years with risk factors*

*Risk factors include vitamin D deficiency, previous history of fractures, low BMI (<19), and more.

Speak to your doctor or pharmacist for more information.


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