Alvin Yeo

Alvin Yeo

The CDEFs of Osteoporosis

It’s called ‘the silent disease’. Forget the ABCs, the CDEFs are where it’s at in keeping osteoporosis in check.

Osteoporosis is the leading cause of vertebral fractures in the world and affects 200 million people all around the world. Every 6 seconds in the world, someone’s bones breaks from osteoporosis. We know it sounds scary but it can be managed!

C for Calcium

Calcium is a star ingredient for bone formation and can be found in dairy products such as cheese, low-fat milk and yogurt. Green vegetables such as broccoli and fish like sardines and salmon are also great sources for calcium.

D for Vitamin D

Vitamin D (yes that same one from the sun!) is also important for osteoporosis sufferers as it aids in the absorption of calcium into the bones. The good news for this is that your skin creates its own vitamin D when it is exposed to sunlight. If you do not spend too much time outdoors, consider eating fish, such as salmon and tuna or, egg yolks.

E for Exercise

Exercise helps to strengthen the bones, lessen the risk of falls and fractures, which can be fatal to older people. The best exercises for strengthening bones are those that forces the body to work against gravity. Try these following exercises: walking, stair climbing, dancing and weight-lifting.

F for the Prevention of Falls

Hip fractures are one of the most fatal of falls caused by osteoporosis. The danger lies not within the fracture itself, but rather the long period of immobilisation during the healing process. During this period, they can develop various complications on top of surgical treatment which bears its own risks. Therefore a fall should be prevented at all cost through using a walking cane, having shoes with more friction and grab bars and non-skid bath mats in bathrooms.

If you need help managing osteoporosis or need advice with helping someone manage the disease, do consult with a doctor. ‘Like’ us to stay up to date with more health and lifestyles tips!

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