What is osteoporosis? It is a condition where a person gradually loses bone material, resulting in his or her bones becoming more fragile and easily fractured. What causes osteoporosis? Osteoporosis is associated with ageing. As we age, we lose bone material and our bone becomes thinner. By the age of 70, the density of the human skeleton is reduced by about one-third. Women are four times more likely to get osteoporosis although men can also suffer from it. Why are women more at risk of getting osteoporosis? After menopause, the ovaries no longer produce estrogen. This hormone helps maintain bone mass, so the lack of it puts a woman at greater risk. I'm only 40. Should I be concerned about osteoporosis? Yes. All of us are at risk of developing osteoporosis as we get older. However, you can start to develop osteoporosis even at a younger age if your diet is insufficient in calcium. Other risk factors like smoking and heavy drinking also make a difference. How do I prevent osteoporosis? • Take calcium-rich foods such as milk and dairy products like yoghurt, ice-cream and cheese, soya bean products, shellfish, sardines, ikan bilis, green leafy vegetables, and citrus fruits like oranges. • Talk to your doctor about calcium supplements. The daily recommended calcium intake for adults is 1000-1500mg combined with 400-800 IU (International Unit) of Vitamin D. Calcium Content in Foods 1 glass of low fat milk                        320mg 1 slice cheese                                    80mg 2 tbsp ikan bilis                                 250mg 1 sardine with bones                          170mg 1 large soya bean cake (taukwa)         380mg 1 cup cooked spinach                        180mg 1 cup cooked kale (kailan)                  280mg DETECTING OSTEOPOROSIS If your doctor suspects that you have osteoporosis, he or she can order a special scan called Dual Energy X-Ray Absorptiometry (DEXA) to measure the density of the bones. INFORMATION: Dept. of Rheumatology & Immunity Singapore General Hospital Tel: 6222 3322 (mainline) www.sgh.com.sg The above information is not a substitute for a doctor's medical advice. Please consult your Family Doctor or a Specialist if you have any concerns about your health.