“Osteoporosis is more common in women, especially after menopause. With the onset of menopause around age 50, bone loss accelerates due to a marked decrease in estrogen levels,” explains Dr Chew.

Dr. Ding says the risk of developing osteoporosis increases with age and is typically seen in people aged 65 and older. Other risk factors include conditions such as diabetes mellitus or hyperthyroidism, smoking, and excessive alcohol or caffeine consumption.

Dr Hoong says many don’t realize the seriousness of osteoporosis. Spine and hip fractures can cause pain and reduce mobility, affecting a person’s quality of life.

Reduced mobility or immobility increases a patient’s risk of developing other conditions, such as thrombosis or blood clots.

She adds that when it comes to hip fractures, one in three patients needs long-term care.

“It’s important to get screened for osteoporosis as we age,” says Dr. Hoong. She recommends bone mineral density testing for postmenopausal women aged 65 and older and men aged 70 and older. Younger people could also benefit from such an analysis if they belong to higher risk groups.

Maximize bone mass

While bone loss is a part of aging, osteoporosis is not necessarily a consequence. Dr Chew says bone health can be optimized by maximizing bone accumulation during youth and adolescence – between the ages of 12 and 20 – maintaining bone mass in adulthood and minimizing bone loss due to aging and at menopause.

Ensure adequate calcium and vitamin D intake and exercise to stimulate bone formation, he says.

The Health Promotion Council recommends taking 1,000 mg of calcium daily for people ages 10 to 18, people over 50, and those who are breastfeeding. Adults ages 19 to 50 should consume 800 mg of calcium per day.

“Dairy products like milk, yogurt and cheese are excellent sources of calcium. Other good alternatives are dark green vegetables, soy products such as tofu and calcium-fortified soy milk,” says Dr Chew.

Getting 10 to 15 minutes of sunlight a day between 10 a.m. and 3 p.m. will produce enough vitamin D in the body, he adds. Food sources of vitamin D include oily fish like salmon and mackerel; eggs; liver; cheeses and food products enriched with vitamins.

Dr. Ding says exercise will slow bone loss and strengthen bones, regardless of when a person begins exercising.

“Combine strength exercises with weight-bearing exercises,” he says. “Strength exercises such as squats, lifting weights and using resistance bands help strengthen the bones in your arms and upper spine, and weight-bearing exercises such as jogging, standing up Stairs and jumping rope will mainly strengthen the bones in your legs and hips and lower spine.

Dr. Chew also recommends that older patients do exercises to improve their balance and strengthen their bodies. He asks his patients to exercise for at least 30 minutes, five times a week.