What is Osteoporosis?
Osteoporosis is a condition where the bones become weak, fragile, and more likely to break. It happens when the body loses too much bone, produces too little bone, or both. As the bones become porous and less dense, even a minor fall or simple everyday movement can lead to a fracture. Around 1 in 3 women and 1 in 5 men over the age of 50 will experience an osteoporosis related fracture in their lifetime, showing just how common and serious this condition can be.
Osteoporosis often develops silently over many years, with no clear symptoms until a fracture occurs. Globally, it leads to about 37 million fractures every year, which means roughly 70 fractures happen every single minute. Although it is more common in older adults, especially postmenopausal women, anyone can be affected. Early prevention through good nutrition, regular exercise, and proper supplementation can help maintain strong bones and reduce the risk of fractures later in life.
Are You at Risk?
Bones are living tissues that are constantly renewing themselves. In childhood and adolescence, new bone forms faster than old bone breaks down, helping you build strong, healthy bones. Most people reach their peak bone mass in their 30s. After that, bone breakdown gradually becomes faster than bone formation, causing the bones to lose density over time. As they become more porous and fragile, the risk of osteoporosis increases.
The risk of osteoporosis increases if you:
- Are a woman over 50
- Are menopausal
- Have a family history of osteoporosis
- Lead an inactive lifestyle
- Smoke heavily
- Consume alcohol excessively
- Have poor dietary habits or insufficient calcium intake
Why Bone Health Matters
In Malaysia, many adults are not meeting their daily calcium needs. The Recommended Nutrient Intake (RNI) for adults is 800 to 1,000 mg per day, yet studies show that the average Malaysian consumes less than half of that amount. Over time, this shortfall weakens the bones and increases the risk of developing osteoporosis.
Although osteoporosis cannot be reversed once it occurs, it is highly preventable. Building strong bones early through proper nutrition, a balanced diet, and an active lifestyle is key. Include calcium rich foods like dairy products, tofu, leafy greens, and fortified foods in your daily meals. If meeting your calcium needs through diet is difficult, supplements can offer helpful support, with liquid calcium being easier for the body to absorb. Regular weight bearing exercises such as walking, jogging, or dancing also help strengthen bones and maintain bone density as you age.
Build Stronger Bones
Supplementation can be a valuable way to increase calcium levels in the body. Calcium works best when combined with other essential nutrients that support bone health.
Among the most important are:
a) Calcium: The essential building block of strong bones.
b) Vitamin D3: Improves calcium absorption and supports bone formation.
c) Magnesium: Helps the body absorb and utilise calcium effectively, while also supporting bone density.
d) Zinc: Plays a role in bone tissue growth and repair.
e) Manganese: Supports bone formation and the development of connective tissues.
f) Copper: Helps maintain bone structure by supporting collagen production.
Strong bones today lay the foundation for a stronger, healthier tomorrow. When you start looking after your bone health early, you give your body the support it needs to stay active, mobile, and resilient as you age. Building good habits now helps maintain bone strength, reduce the risk of fractures, and protect your overall wellbeing. The earlier you begin caring for your bones, the better your long-term defence against osteoporosis and age-related bone loss.
