How to fracture proof your bones.
Osteoporosis can take years, even decades to develop; but once you realise you have it, it’s often too late. Here are some simple ways from Prof. Dr. Chan Siew Pheng, M.B.B.S. (Malaya), president of the Malaysian Osteoporosis Society, to keep your bones strong and resistant to fractures.
Load up on calcium-rich foods
Get your daily fill of calcium-rich foods like milk, yogurt and cheese; canned fish with edible bones; dark green, leafy vegetables, and calcium-fortified orange juice. “Aim for at least four servings of these foods daily,” says Dr. Nor Ashikin.
Take a calcium supplement
Not getting enough from your diet? Take 300 mg of calcium for each serving that you miss.
Work out
Weight-bearing exercises like resistance training and kickboxing help build stronger bones that are more resistant to breakage.
Get enough vitamin D
Vitamin D is essential for the absorption of calcium and bone growth. While this nutrient can be obtained from foods such as salmon, eggs and cereal, spending just 15-20 minutes a day under the sun will trigger your body’s own production of vitamin D.
