Building healthy bones is extremely important as they are the ones that provide a framework to the body, protect internal organs from injury and assist in movement. 

However, bones are also at a constant risk for wear and tear due to a number of causes including age, diseases, deficiencies, traumas, and injuries. Hence, taking care of them will help you reach your full potential to perform at your best.

Recently ReGen Rehab and Anlene Malaysia broadcasted a talk show titled ‘‘Sound Bones, Sound Health: How to Guard Your Bones”. This episode sought to discover more on osteoporosis, dietary habits and therapy activities to promote better bone health. The guest panelists were Dr Ramani Arumugam, Consultant Rheumatologist and Internal Medicine Physician of ReGen Rehab Hospital, Ms Deshitha Kasipillay, Senior Physiotherapist of ReGen Rehab Hospital and Miss Liew Yen Lee, Assistant Nutrition Manager of Fonterra Brands Malaysia. 

Does a patient with osteoporosis show any symptoms?

According to Dr Ramani, osteoporosis is a systemic disease in which the bones lose density. This would eventually cause them to become thin, weak, more fragile and would fracture easily even if it is only a trivial injury.

“Usually there are no symptoms, till a patient presents with a fracture. 1 in 2 women and 1 in 5 men are at risk of getting a fracture after the age of 50, if they have osteoporosis. Since osteoporosis doesn’t show symptoms, many tend not to understand the importance of taking care of their bones. Having osteoporotic fractures can reduce mobility and may affect the quality of life,” said Dr Ramani.

She further explained that if an individual suffers fractures such as a hip fracture, they can develop bed sore, be bed-ridden, have lung infection and so on. Those who fracture their spine, would experience loss of height, unable to lie down properly and will be in pain.

As you become older, your peak bone mass reduces

“Our bone mass peaks at puberty. Good nutrition and regular exercise would help to promote adequate bone mass. After the age of 30, your bone mass will gradually start to reduce, and when one hits menopause, it will decrease at a higher rate. Generally, men have a higher peak bone mass than women, so they tend to fracture later,” said Dr Ramani.

Dietary requirements for strong bones and muscle

Adequate intake of Calcium and Vitamin D 

Liew added that calcium is an important mineral in the body which is mainly found in teeth and bones. Did you know Malaysian adults are not getting enough calcium and vitamin D on a daily basis? Our bones are the storage for calcium. If you are not taking enough calcium, our body would take calcium from its stores in the bones, which weakens existing bones and affects the formation of strong, new bones.

So, it is advisable to consume calcium-rich foods which includes milk, yogurt, dark green vegetables and tofu.

“The daily requirement of taking calcium per day is 1g to 1.2g of calcium. If you are taking supplements, make sure to take it in the morning and drink lots of water,” said Dr Ramani.

Vitamin D is also an essential nutrient to strenghten bones as it helps in the absorption of calcium, regulates the amount of calcium in the blood and strengthens the bones. Examples of Vitamin D-rich foods are egg yolks, salmon, tuna and fortified milk such as Anlene Gold 5X and Anlene Actifit 3X.

Get regular medical checkup and a DEXA scan

“It is always better to get assessed before you get a fracture. If you are in the post-menopausal phase, have diseases such as hypothyroidism, diabetes, or have family history with osteoporosis, it would be a good idea to go for a general checkup and a DEXA scan to see where you are,” explained Dr. Ramani.

“If you are normal, then you may repeat the scan 2 years later. If you already have osteoporotic risk factors, you might want to repeat the DEXA scan in a year's time to assess the situation.”

A DEXA scan is an imaging test that measures bone density (strength).

Improve bone strength through weight bearing exercises

Engaging in specific types of exercise can help you build and maintain strong bones. One of the best types of activity for bone health and increased muscle mass is weight-bearing exercises.

Activities and exercises for better bone health

Vital at every age for healthy bones, exercise is important for treating and preventing osteoporosis. Deshitha demonstrated a few techniques such as bicep curls, tricep dips, exercising using resistive bands, chest press, hip abduction, seated marches and many more during the session.

She also explained that as we age, balance and coordination will slowly decline. Exercises such as seated toe taps where you continuously tap each foot, will target your lower body muscles and enhance your coordination as well.

No matter your age, adequate nutrition intake and exercise can improve your bone and muscle strength.

To find out more on the discussion, you can watch the episode replay HERE.