By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho)

Osteporosis is a disease in which the density and quality of bone are reduced. As bones become more fragile and porous, the risk of fracture is increased. Human bones reach optimum density at age thirties. After this period, bone density will slowly decreased. People lose bone mass or density as they age, especially women after menopause. The speed of bone lose vary individually. Therefore, it is important to get enough vitamin D and calcium for bone strength. Top 3 food for bone health:

• Dairy products. Such as milk, cheese and yogurt, are high in calcium.
• Vegetables such as broccoli, long bean, and pak choy, etc contain high calcium. For those who dislike vegetables, it is advisable to try and learn to take veggies. Parents also should train their children to consume vegetables since young.
• Fish. especially fatty fish such as Cod, Salmon, and Tuna are high in vitamin D. Soft bones fish such as anchovies, ikan bilis, or sardines are rich in calcium.

Dr Tony Setiobudi is an Orthopaedic & Spine Surgeon at Mount Elizabeth Hospital (Orchard), Singapore. He treats bone, joint, muscle and ligament problems in adults and children. He has a special interest in nerve compression and spine problems such as back & neck pain, scoliosis, kyphosis, spine tumor & infection, spinal cord injury, osteoporosis fracture, spinal stenosis and slipped disc.