Professional Documents
Culture Documents
Maintaining control
of your bone health
OLD age brings with it a mountain of to avoid injuries such as sprains or bone
problems, and you’ll find osteoporosis a fractures. There are certain factors that need
common one shared by many seniors. to be considered during this process, such as:
Meaning “porous bone”, osteoporosis is a l The severity of your osteoporosis
silent disease that weakens bone density and l Your age and physical ability
quality. Osteoporosis is characterised by an l Other medical conditions you may have
unusually porous bone structure and
commonly affects the elderly, increasing the There are two main types of exercises that
risk of fractures. If your elderly relatives (or if people with osteoporosis can benefit from,
you are 50 or older) suffer from a fracture, it’s weight-bearing exercises and
best to get it checked by a doctor at the muscle-strengthening exercises.
soonest as osteoporosis may exacerbate the Weight-bearing exercises help strengthen
fracture’s severity and impede its recovery. bones. Some examples include:
If you or your loved one has been l Walking
diagnosed with osteoporosis, fret not. There l Hiking
are ways to slow its progress and retain your l Running
bone mass, such as a healthy diet and plenty l Stair-climbing
of exercises. These types of exercises strengthen bones
Before you begin any exercise regime, it’s and muscles, in addition to boosting
advisable to discuss with your doctor or metabolism and aiding in weight loss. A
healthcare provider the types of exercises you
can and cannot do and consult them on ways > TURN TO PAGE 4
In addition to
reducing bone
loss and
conserving the
remaining bone
tissue, exercise
improves your
mood, muscle
strength and
balance.
THE STAR, TUESDAY 12 JULY 2022 Healthy Bones 3
Gintell
l Alcohol – People who Adequate vitamin D intake
consume a lot of alcohol are is important for calcium
more likely to get osteoporosis. absorption. For adults aged 19 to
l Medicine – Prolonged 70, the RDA of vitamin D is 600
24cm x 5col
usage of corticosteroid international units (IUs) a day.
medications such as cortisone, The recommendation increases
prednisolone and to 800 IUs a day for adults aged
dexamethasone can be 71 and older.
damaging to the bone. Good sources of vitamin D
include oily fish such as salmon,
Non-modifiable risk factors trout, whitefish and tuna.
are: Additionally, mushrooms, eggs
l Age – Advanced age causes and fortified foods, such as milk
Weight-bearing exercises
exercising and consuming our Shine Elgucare combines these
daily fruits and vegetables. Poor
lifestyle habits such as improper
essential Chinese medicine
ingredients to traditionally relieve of brushing our
teeth, exercising
can help to strengthen bones
body posture, lack of exercise backache and improve overall
and smoking can lead to backache health.
problems.
Shine Elgucare is a natural
Recommended for senior
citizens and individuals with sports and consuming
supplement formulated with
traditional Chinese medicine
injury, Shine Elgucare offers an
alternative for everyone suffering our daily fruits > FROM PAGE 2 category, swimming may be
preferable for some osteoporosis
ingredients such as Red Sage (Radix
Saliva Miltiorrhizae), Chinese
from backache to have better
improvement. For better results,
and vegetables. metabolism and aiding in weight
loss. A short jog through the park
patients, as they are at less risk of
bone fractures in the pool.
Liquorice (Radix Glycyrrhiza) and
Chinese Date (Fructus Ziziphi
complement your intake with daily
exercise that is good for health
Poor lifestyle or a weekly session of tai chi
(which is a weight-bearing exercise
Just as important is to take note
of the types of exercise you should
habits such as too) can help keep you spry and
your bones strengthened.
not do. Refrain from doing
exercises that:
improper body However, if you’ve broken a l Require sharp or forceful
posture, lack
bone before or are at risk of twisting motions
breaking one, you can try safer l Pose the risk of falling