How To Strengthen Your Bones At A Young Age | Orthopaedic Clinic In Singapore

Why do your bones matter? It is simple. Your bones protect your organs. Your skull protects the brain, and the ribs shield the heart and lungs. Bones give your body structure. Without them, people would be like wobbly skin and flesh trying to stand on their own. Bones help us move; our muscles are anchored to them. That is why it is vital to pay attention to your bone health by consulting an orthopaedic clinic in Singapore.

What happens if your bones are weak? Your bones become brittle, making them prone to fractures. The posture becomes hunched, and adults may experience early signs of osteoporosis. On the other hand, children with nutrient deficiency grow shorter than healthy children. People with weak bones need to see anorthopaedic doctor in Singapore more frequently.

There are tons of ways to strengthen your bones whilst you are young. Read this article to find out how you can improve your bone health.

Ways To Strengthen Your Bones

People reach the peak of bone mass at the age of 25. At 40, people slowly lose their bone mass, hence entering the phase of osteoporosis.

Osteoporosis is a condition where the bones lose their density and become brittle. This condition is not reversible nor curable, as it is a part of ageing. However, you can delay its onset for a few years by having a healthy diet, lifestyle, and regular consultation with anorthopaedic doctor in Singapore.


Eat calcium-rich food.

Calcium is a mineral essential for bone health. The bones are constantly stripped off of calcium each day.

Calcium is vital in blood clotting, muscle contraction, nerve functions, and heart rhythm maintenance. If the body lacks calcium for these uses, it sources the minerals from the reserve– your bones; hence, diminishing bone density.

Eating calcium-rich food replaces the calcium your bones lost, making them dense and hard. It reduces the brittleness of your bones, providing extra protection from fractures. It decreases the chances of foot injuries and the need to visit an ankle specialist in Singapore.

Dairy, cheese, yoghurt, almonds, and leafy green vegetables, such as spinach and bok choy, are good sources of calcium.

Eat vitamin D-rich food.

One of the primary roles of vitamin D in the body is to regulate the absorption of phosphorus and calcium.

Consuming calcium-rich food is ineffective if the body absorbs it inefficiently. Vitamin D helps maximise calcium absorption, hence instrumental in building strong bones.

People with vitamin D deficiency often have weak and rickety bones, skeletal deformities, and poor posture.

It is why calcium and vitamin D supplementation is essential afterSingapore orthopaedic surgery for fast recovery.

Sunlight, fish, such as salmon, sardines and herring, shrimps, and egg yolks are good sources of vitamin D.

Eat food rich in omega-3 fatty acids.

Omega-3 fatty acids are known to be good for cardiovascular health, but did you know that they are also good for your bones?

Omega-6 fatty acids have an adverse effect on the bones. It produces inflammatory compounds that promote bone loss. Consuming omega-3 fatty acids neutralises the effects of omega-6 fatty acids by releasing anti-inflammatory properties. The balance between the two fatty acids must be maintained to ensure bone protection.

Besides delaying bone loss or osteoporosis, omega-3 fatty acids can ease joint pain. It can be helpful after your bunion surgery in Singapore.

Mackerel, salmon, herring, oysters, sardines, anchovies, cod liver oil, flax seeds, chia seeds, soybeans and walnuts are good sources of omega-3 fatty acids.

Cut back on alcohol.

Heavy alcohol consumption affects your bones in several ways.

Perhaps the most obvious is a bone fracture. People lose their sense of balance when inebriated. They are more prone to injury and bone fractures due to falls, trips, and slips. These injuries usually require medical attention from an ankle specialist in Singapore.

Another adverse effect of alcohol on the body is poor calcium and vitamin D absorption. Alcoholics are usually malnourished as alcohol reduces calorie intake, interferes with nutrient digestion and absorption, and increases the excretion of nutrients.

Oestrogen is a hormone that promotes osteoblast activity. Osteoblasts are essential in bone formation. When the oestrogen level drops, the bones become weak. It is why bone loss accelerates when women approach their menopausal stage.

Heavy alcohol consumption may cause hormones to fluctuate, including oestrogen levels. Alcohol increases oestrogen levels, which is good for the bones but increases the risk of breast cancer in women.

Nevertheless, moderate to zero alcohol consumption is good for bone health, especially after Singapore orthopaedic surgery.



Have regular strength training and weight-bearing exercises.

Being active is a vital part of strengthening your bones.

Strength training exercises, such as weight lifting, climbing,

push-ups, sit-ups and cycling; help build muscle mass.

Resistance training, such as bench press, squats, and lunges, also builds muscle strength.

Muscle-building exercises are beneficial in increasing bone density. Ask your orthopaedic doctor in Singapore for suitable training for bones.

Maintain a healthy weight.

Excess weight increases the risk of bone fractures due to accidents, such as trips, falls, and slips. Obesity is also a risk factor for bunions. It is vital for a person who underwentbunion surgery in Singapore to maintain a healthy weight.

On the other hand, being underweight is an indication of nutrient deficiency. Nutrients deficiency is a threat to bone health.

Quit cigarette smoking.

Cigarette smoking has tons of adverse effects on the body. It is also linked to the onset of many chronic illnesses.

Cigarette smoking constricts blood vessels, especially in the lower limbs. It results in inefficient nutrient absorption. Hence, many smokers develop conditions affecting their legs and feet. Smokers are at a high risk of obtaining feet and ankle injuries that require the medical attention of an ankle specialist in Singapore.

In addition to injuries, bones heal slower as toxic substances from cigarettes interfere with the production of bone cells.


We often take our bones for granted because we only get to experience the gravity of poor bone health when we age. But if you apply the ways to strengthen your bones today, you will likely enjoy later years with still strong bones.

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