NCD Watch

Building up Bone Health by Being Physical Active and Eating Healthy

28 Nov 2011 (Mon)

A fracture is a partial or complete break in a bone of the body. Fractures are among the most common orthopaedic problems that often require emergency and in-patient treatment in Hong Kong. In 2009, there were over 29 800 episodes of in-patient discharges and deaths attributable to fractures per se in public and private hospitals. Most fractures occur as a result of traumatic injuries, such as those sustained in traffic accidents, falls or sports. Certain bone diseases, such as osteoporosis, can weaken bones and cause them to break spontaneously.

To promote bone strength, alleviate bone loss and reduce fracture risk, members of the public are encouraged to stay physically active, especially with weight-bearing exercises to strengthen and maintain bone mineral density. Smart moves include brisk walking, stair-climbing, dancing, bicycling, Tai Chi, playing badminton, tennis or basketball. Adults should do at least 150 minutes of moderate-intensity or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of both. For children and adolescents, they should get at least 60 minutes of moderate- to vigorous-intensity physical activity a day.

Members of the public are also urged to eat a balanced diet with adequate dietary calcium (an essential mineral for building and strengthening bones) and vitamin D (to help body absorb calcium). Good sources of calcium in food include dairy products (such as low-fat/fat-free milk and low-fat cheese), beans and bean products (such as tofu and calcium-fortified soy milk), calcium-containing vegetables (such as Chinese cabbage, kale and broccoli), fish with edible bones (such as canned sardines and canned salmon) and dried shrimp with shell. For Vitamin D, good food sources include oily fishes (such as salmon, sardines, mackerel and fresh tuna), egg yolks as well as vitamin D fortified cereals. In addition, limit salt intake because excessive salt intake will leach calcium out of the bones.