Osteoporosis, commonly known as the “silent disease”, affects millions of people worldwide, gradually weakening the bones and increasing the risk of fractures. In many cases around the world, osteoporosis has resulted in victims with bones so brittle and weak, even a cough could result in a fracture. Osteoporosis affects women more than men – one in three women over the age of 50 in Singapore are affected by osteoporosis.

However, despite women being more susceptible, one would be surprised to learn that 20 percent of men over the age of 50 in Singapore are equally affected. With a rapidly increasing proportion of older adults in Singapore, it has been forecasted for osteoporosis to increase by 60% from 2017, by 2035 – this percentage would mean there is a greater financial burden, leading to reduced quality of life with the impact of brittle bones within the next few years.

Even though the human skeletal structure provides the body with a static structural support, bone, on its own, is not a static tissue. The bone tissue actively undergoes a renewal process known as bone remodelling through two types of cells – the osteoclasts and osteoblasts. Osteoclasts break down old or damaged bone tissue through a process called bone resorption, while osteoblasts are cells responsible for forming new bones by secreting proteins such as collagen, calcium and phosphate, which provide strength and structure to bones. These cells help to simultaneously maintain the balance of bone breakdown and formation, ensuring bone density levels continue to remain strong.

Why Osteoporosis is a ‘Silent’ Threat

Unlike many health conditions that have clear symptomatic warnings, osteoporosis progresses silently, gradually lowering bone density levels. Over time, excessive bone mass is lost, and the bones within the body not only become more fragile and easily prone to fractures, but also goes through a subtle, but impactful change of structure, often without warning signs. This silent regression of bone integrity explains why many individuals remain unaware they have osteoporosis until a fracture occurs, often due to a minor fall or even sudden movement.

Osteoporosis: Not Just an “Old Person’s Disease”

While osteoporosis is strongly associated with ageing, it is a misconception that only the older generation is at risk. Bone density typically reaches its peak between the ages of 25 and 30 before gradually declining. Healthy habits established during a younger age will eventually impact an individual’s bone health later in life. Poor nutrition intake, lack of physical activity, alongside other unhealthy habits like smoking, alcohol consumption and keeping late nights can also accelerate bone loss, putting even younger adults at risk of osteoporosis.

As human bodies age, osteoblast activity slows down, leading to an imbalance in bone remodelling where bone resorption outpaces bone formation. In general, women have smaller, thinner bones than men do, which fundamentally increases the risk of fracture. Women also have a lower peak bone mass as compared to men. Coupled with a gradual decline of oestrogen, a hormone essential for healthy bones, over time, women can lose up to 10% of their bone density in the first 5 years during menopause as oestrogen levels fall rapidly.

Sedentary lifestyles play a factor in accelerating osteoporosis. Just like muscles, the bones are tissues which can become stronger or weaker over time based on activity levels and nutrient intake. Individuals, regardless of age and gender, who spend most of their time indoors and avoid the sun, often face a deficiency of vitamin D, a nutrient that is crucial for calcium absorption and bone health. Without sufficient vitamin D, the body struggles to absorb calcium effectively, increasing the risk of osteoporosis. Additionally, a lack of physical activity can weaken the bones, as they have not been primed for impact, or excessive weight-bearing.

Proactive Bone Health: Everyday Habits to Prevent Osteoporosis

One of the most effective ways to strengthen bones is through regular physical activity and weight-bearing exercises. Regular exercises such as brisk walking, jogging or hiking creates an impact on the bones, stimulating the cells to regenerate, maintaining bone density levels.

It is recommended to spend at least 30 to 60 minutes a day, 5 times a week focused on weight-bearing activities. Additionally, incorporating resistance or strength training, like lifting weights is also beneficial, improving overall strength and stability of the bones.

Both calcium and vitamin D are essential nutrients for bone health, with the former helping with the rebuilding of the bones, and the latter aiding calcium absorption in the body. The recommended daily intake of calcium and vitamin D for adults is approximately 1,000mg and 1,000 IU respectively, and can be obtained through calcium-rich supplements or foods such as yoghurt, nuts and leafy greens, and sunlight, fatty fish, egg yolks and fortified dairy products for vitamin D.

Consuming supplements is a convenient and effective way to ensure daily nutrient needs are met. However, consuming calcium alone is not sufficient for optimal bone health; its absorption is maximised when it is combined with other key nutrients like magnesium and vitamin D. Magnesium plays a critical role in converting vitamin D into its active form, which then facilitates calcium absorption in the bones. In addition, collagen, which makes up 90% of the body’s organic bone mass, deteriorates over time, leading to a loss of bone and muscle mass. Collagen consumption plays a vital role in supporting bone and skeletal health. Without adequate levels of these different nutrients, calcium may not be fully utilised by the body, potentially reducing its effectiveness in preventing bone loss. Products like LAC FullCal combine these crucial nutrients, through its golden ratio of calcium and magnesium, offering a more holistic approach to support and maintain skeletal health.

To further reduce the risk of osteoporosis, it is recommended for individuals over the age of 50, or anyone with a family history of osteoporosis to consult with a healthcare professional to undergo a bone mineral density (BMD) test. This proactive measure can detect early signs of bone loss, allowing for timely interventions to maintain bone strength. With the growing incidence of osteoporosis, bone health should be prioritised in today’s day and age.

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