Building Better Bones
Our skeleton is not a fixed structure. Sections of old bone break down, to be replaced by new tissue
constantly. 90% of peak bone formation occurs before age of 20. And bone loss can start as early as age
25. Thus, it is important to lay the groundwork for healthy bones in childhood, and to maintain it through
adulthood.
However, unhealthy habits (mainly poor diet and sedentary lifestyle) are putting our children at increased risk
of osteoporosis. Signs of osteoporosis are manifesting at a younger age too. A study at the Mayo Clinic
shows an alarming rise in children’s forearm fractures in recent years.
Simple lifestyle changes can enhance our bone health, and our quality of life at old age.
1. Calcium
-Below is the RDA (recommended daily allowance) for calcium:
Children - Age 1-3 500 mg
Age 4-8 800 mg
Adults - Age 9-18 1300 mg
Age 19-50 1000 mg
Over Age 51 1200 mg
-Most of it can be obtained from milk and other dairy products. Other good sources include leafy green
vegetables, soya beans and sardines.
-Encourage 3-5 servings of these foods daily.
-Supplements are needed only, if the daily calcium quota cannot be achieved through a balanced diet. Extra
calcium is especially useful at puberty, when children have a major growth spurt.
-Beware of over-supplementation. Supplements may also interact with some drugs. Do check with your
physician.
2. Vitamin D
- Vitamin D is needed for calcium to be absorbed and processed efficiently.
- Required daily intake is between 600-1000 international units.
- Can be obtained naturally through sun exposure, but not always possible or sufficient.
- Found in relatively few foods, supplements may be needed.
3. Exercise
- Bone loss exceeds bone production as we age.
- Regular exercise helps maintain bone mass.
- Weight bearing exercises like walking, jogging, dancing and weightlifting are good for bone health.
- Recommended: 60 mins of physical activity daily for children;
30 mins for adults.
- Jumping rope is an easy, fun and effective exercise for children.
Osteoporosis can be prevented. It’s never too soon to take action!
The SingHealth Team