PREVENTION of osteoporosis, according to Associate Professor in Nutrition and Dietetics at IMU, Dr Winnie Chee, is best started when young, especially between the ages of pre-puberty (from the age of nine) when peak bone mass is accumulating right up to the age of 20.

"A high peak bone mass attainment early on is the best strategy to prevent osteoporosis in the later years. Bone mass is influenced about 80 per cent by genetics and 20 per cent by our lifestyle," she said.

The lifestyle factors which can help prevent osteoporosis and maximise attainment of peak bone mass, explained Dr Chee, are a lifelong adequate calcium intake, adequate vitamin D status and physical activity especially weight bearing exercises.

Maintaining a healthy body weight is also one of the factors to consider. She said very thin people, those with a BMI of less than 18, are at greater risk of suffering from osteoporosis.

To prevent osteoporosis, it is advised that one stays away from excessive smoking and alcohol intake as well as excessive caffeine intake which ideally should be less than two cups of coffee a day.

"Also try to limit your salt intake as a high salt intake can increase calcium loss in the urine. This will eventually lead to calcium being leaked from bones. Too much protein can also increase the loss of calcium in the urine, so it's important to strike a right balance," she said.

If one is already diagnosed with osteoporosis, he or she can control further damage by maintaining a high calcium intake and adequate vitamin D status.

"Patients are often given calcium and vitamin D supplements by their doctors to maintain a healthy body weight as many osteoporotic patients are fragile and thin. Maintain an adequate protein intake as proteins are very important to build muscle and bone mass to prevent fractures. It also helps bones to heal faster if there is a fracture," she said.

Diet-wise, she added, there aren't any particular foods that an osteoporosis sufferer has to avoid at all costs. "Moderation is the key," she added.

As physical activity is important to help build up the peak bone mass, it is pertinent that children get all the exercise they need. Similarly, in adults, exercise helps to strengthen muscle and also maintain bone mass. Exercise stimulates bone formation cells.

-The New Straits Times