Bone Health

Bone health in women is also an important area to pay attention to. The foundation to optimal bone mass begins from young and continues into the twenties when you attain the greatest amount of bone in one’s lifetime (peak bone mass). Thereafter, you will slowly begin to lose bone mass. The greater the peak bone mass attained, the better the protection you can get against brittle bone disease (osteoporosis).

To boost bone mass, you need to get enough calcium and vitamin D. Vitamin D is required for calcium absorption and can be obtained through sun exposure. Sun exposure of arms and legs for 5 to 30 minutes between 10am to 3pm twice a week ^[1] could provide sufficient vitamin D. On the other hand, excessive sun exposure can cause harm to skin, hence sensible sun exposure with the duration of the sun exposure tailored to time of the day, season, latitude and skin pigmentation is advised.

After menopause, increase your calcium intake by adding an extra serving of dairy products or other calcium-rich food. Good sources of calcium include dairy products, almonds, broccoli, kale, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

Besides getting adequate calcium and vitamin D, weight bearing exercises such as walking, jogging and climbing can also reduce the risk of developing osteoporosis.

Click here to read about weight bearing exercises.

In women at high risk of osteoporosis, discuss with your doctor on the need for a Bone Mineral Density (BMD) test. A bone density test measures how strong or dense your bones are and whether you have osteoporosis. It can also tell you what your chances are of breaking a bone.