Bare bone truths
Osteoporosis myths debunked
04:45 AM Mar 20, 2012
When it comes to staying healthy, most people probably think about changing their lifestyles to prevent diseases such as diabetes, heart disease or cancer. Seldom do we think much about our bones. However, did you know that thinning bones are a silent killer, especially in older adults?
It is estimated that one in three women over the age of 50 will suffer a fracture caused by osteoporosis, also known as brittle bone disease, at some point in their lives, said Dr Kevin Lee, Singapore Medical Group's Medical Director of Centre for Joint and Cartilage Surgery.
In Singapore, the number of osteoporotic hip fractures has increased five-fold in women over the age of 50 since the 1960s.
In fact, Dr Lim Yeow Wai, specialist in orthopaedic surgery at Raffles Hospital, noted that hip fractures are eight times more prevalent than breast cancer among Singapore women. What's all the fuss about a fracture, you think? Well, think again. Read on and rethink any misconceptions you may have on thinning bones.
Myth 1: It's just a hip fracture. You won't die from broken bones.
Hip fractures as a result of osteoporosis should not to be taken lightly, said Dr Lim. A study conducted by Dr Lim showed that in Singapore, one in four patients with hip fractures do not survive beyond two years from their fall. For those who do survive, one in four are either bedbound or in a wheelchair because of the fracture.
According to Dr Lim, osteoporosis is akin to a silent killer as there is often no symptom until a fracture occurs.
Osteoporotic fractures typically involve areas like the hip, spine and wrist, said Dr KC Ang, orthopaedic surgeon at Gleneagles Hospital. Among them, hip and spine fractures have particularly devastating implications, added Dr Ang.
Myth 2: I'm still young, so I don't need to worry about thinning bones.
Dr Ang said most people tend to think of osteoporosis as an "old person's disease". "While it is true that the condition affects mostly older adults, prevention is the key to managing its complications and this should start from young," he explained.
Dr Lim added that after the age of 30, most adults start losing bone mass. Certain groups of young adults can get osteoporosis at a younger age. They include patients suffering from hyperthyroidism or are on drugs like steroids. If you are severely underweight, that puts you at a higher risk of early osteoporosis too.
Myth 3: I drink lots of milk, so I won't get osteoporosis.
While drinking milk (see box on page T7) is a great way to get adequate calcium, your lifestyle also plays a part in slowing down bone loss. According to Dr Lim, smoking, alcohol and too much caffeine (more than three cups of coffee a day or nine cups of tea) can speed up the rate of bone loss.
Unlike risk factors like menopause, these lifestyle factors are preventable. Dr Lim advised taking alcohol and caffeine in moderation. If you smoke, stub out as the activity has absolutely no benefits to your body or mind.
Myth 4: Exercise has nothing to do with bone-building.
No matter when you start, exercise can help you build strong bones and slow down its rate of loss, said SMG's Dr Lee.
So which exercises work best to strengthen our bone health? According to Dr Lee, you won't go wrong with a combination of strength training and weight-bearing exercises.
"Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports mainly affect the bones in your legs, hips and lower spine," said Dr Lee.
Know your milk
A glass of milk contains about 300mg of calcium. If you are between the ages of 18 and 50, you will need about three full glasses of milk, and a little more, every day to meet your daily calcium requirement (1,000mg).
This daily amount should increase 1,200mg when women turn 50 and men turn 70, according to Singapore Medical Group's Dr Kevin Lee.
According to nutritionist Pooja Vig, co-founder and CEO of The Nutrition Clinic, most milk varieties, including goat's, nut and rice milks, have comparable calcium levels to cow's milk.
However, she added that while non-dairy milks from nut or rice offer some fat and carbohydrates, they do not have a spectrum of nutrients that are available in cow's and goat's milk.
Another type of milk recently available on the market is colostrum milk powder, which is derived from the "first milk" produced from cows after delivery, said Pooja.
Colostrum is touted to be rich in immunoglobulin which is believed to promote the immune system, as well as other nutrients that are not found in regular milk. According to Pooja, some studies show that colostrum may boost performance of athletes and may help with immunity.
However, Mayura Mohta, a nutrition consultant in private practice, added that more research needs to be done to prove whether bovine colostrum is more beneficial to humans than other types of milk, as well as its benefits and side effects.
Other high-calcium food includes tofu, dark green leafy vegetables, sardines with bones, and calcium-fortified cereals and orange juice. If you find it difficult to get enough calcium from your diet, consider taking calcium supplements, advised Dr Lee.
This daily amount should increase 1,200mg when women turn 50 and men turn 70, according to Singapore Medical Group's Dr Kevin Lee.
According to nutritionist Pooja Vig, co-founder and CEO of The Nutrition Clinic, most milk varieties, including goat's, nut and rice milks, have comparable calcium levels to cow's milk.
However, she added that while non-dairy milks from nut or rice offer some fat and carbohydrates, they do not have a spectrum of nutrients that are available in cow's and goat's milk.
Another type of milk recently available on the market is colostrum milk powder, which is derived from the "first milk" produced from cows after delivery, said Pooja.
Colostrum is touted to be rich in immunoglobulin which is believed to promote the immune system, as well as other nutrients that are not found in regular milk. According to Pooja, some studies show that colostrum may boost performance of athletes and may help with immunity.
However, Mayura Mohta, a nutrition consultant in private practice, added that more research needs to be done to prove whether bovine colostrum is more beneficial to humans than other types of milk, as well as its benefits and side effects.
Other high-calcium food includes tofu, dark green leafy vegetables, sardines with bones, and calcium-fortified cereals and orange juice. If you find it difficult to get enough calcium from your diet, consider taking calcium supplements, advised Dr Lee.