Osteoporosis is a condition caused by brittle bones that fracture or break easily. Broken bones take time to heal, depending on your age; and the possibility o​f further fractures is very real. Women are more prone to osteoporosis because their bone mass is smaller to start with and decreases after menopause

Get enough calcium and vitamin D

Aim to get enough calcium daily. Vitamin D (sunlight is a natural source) is important too, as it helps the body to absorb calcium better. People at different ages require different amounts of calcium, so talk to a pharmacist or your doctor about supplements.​​

The best sources of calcium are found in these foods

Food Type Standard Serving Size Calcium Per Portion (Mg)
 Yogurt 1 tub (200g) 340
 Milk (in general) 1 cup (250ml) 290-325
 Milk Powder (non-fat) 3 dsp (21g) 250
 Kai Lan (cooked) 1 cup (100g) 230
 Cheddar Cheese 1g slice (18g) 210
 Tau Kwa (soya bean curd) 1 large (90g) 200
 Sardines (with bones) 1 fish (75g) 175
 Yellow Dhal 1/2 cup (100g) 170
 Spinach (cooked) 1 cup (100g) 100
 Ikan Bilis without Head (dried) 2 tbs (15g) 80
 Chye Sim (cooked) 1 cup (100g) 70
 Ice Cream 1 scoop (50g) 65
 Brocolli (cooked) 1 cup (100g) 40
 Soya Bean Milk 1 cup (20ml) 25

Do some weight-bearing and resistance exercises

  • ​Do regular weight-bearing exercis​es, like brisk walking, jogging, dancing or tennis. These exercises cause your feet and legs to bear your entire weight, strengthening your muscles and bones. If you have not exercised before or if you suffer from any medical problems, it's important you see a doctor first.
  • Do resistance exercises. Also known as strength training, these exercises use muscles to pull or push against resistance to build bone and muscle strength. Free weights, weight machines and elastic bands are often used for strength training.
  • Avoid smoking and limit your alcohol intake as these affect the body's ability to absorb calcium.​
​Ref: V10