When you think about your physical wellness, how often does bone health occur to you? Not often, we imagine.
In Singapore, incidence rates of hip fractures increased five-fold in women between the 1960s and 1990s, amid the country’s “rapidly ageing population”, said Dr Chew. This can be obtained through adequate sun exposure – Dr Chew recommends being exposed to sunlight for about 10 minutes to 15 minutes daily between 10am to 3pm – or eating foods that are enriched with vitamin D, including oily fish like salmon and sardines, eggs and liver.
During this period, women typically experience lifestyle changes and milestones that may impact the preservation of their bone mass, such as largely sedentary work and the adoption of habits such as alcohol drinking and smoking. Protein is also essential for good muscle function and health, which helps strengthen the bone. Tai said adults below the age of 50 should consume 0.8g/kg of body weight per day. Be careful about consuming too much protein because this may cause calcium loss, Dr Chew warned.
A diet high in refined sugars and processed food has also been associated with lower bone mineral density, said Tai. Opt for unsweetened or reduced sugar drinks, only consuming sugar-free sweets and replacing canned or dried fruit with fresh fruit.
Take more MRT. Many MRT stations need to walk long distance to reach the gate.
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