Prevention is better than cure. Dr Low Chee Kwang, medical director and senior orthopaedic surgeon at United Orthopaedic Centre, strongly believes in that.

His first book, Know Your Bones And Joints, launched on July 28, provides a comprehensive guide to the prevention of bone and joint problems.

Besides describing the causes and treatment options for each orthopaedic condition, the book also elaborates on how each condition can be avoided or delayed.

Through public talks which he started giving in 1996, he found that people were not only interested in knowing more about the conditions but also about the preventive measures.

'They're very surprised that I talk about the preventive aspects. They want this knowledge so they can educate their healthy loved ones and save them from the suffering they experienced,' he said.

He wrote his first article in a magazine after a woman who had attended one of his talks in 2004 encouraged him to do so.

He then wrote more articles - over 40 in local publications and foreign journals to date - many of which addressed concerns raised by readers. The book is a compilation of these articles and includes some additional new information.

Readers should find the book easy to understand as the articles, which are accompanied by illustrations, are written especially for the layman, said Dr Low.

Writing the book, however, proved to be a challenge for the doctor who has been an orthopaedic consultant for the past 10 years.

'It's easy to give talks to medical students but writing in a simple manner is another matter,' he said.

The book costs $39.90 and is available in all major bookstores.

To prevent osteoporosis, you need 1.2g of calcium a day.

Proceeds from its sale will be donated to The Straits Times School Pocket Money Fund and the Assisi Hospice

goyshiyi@sph.com.sg

8 WAYS TO HEALTHY BONES & JOINTS

1 Do regular aerobic exercises, such as swimming. They will increase the strength and flexibility of the back muscles.

2 When lifting something heavy, hold it close to your body, keep your back straight and bend at the knees.

This reduces the strain on your back.

3 For pregnant women, try to squat instead of bending. The body's centre of gravity is then less likely to shift, putting less stress on the back.

4 Let your hands rest for 15 minutes after 90 minutes of repetitive movement such as typing or playing racquet games. This decreases the inflammation of the muscles attached to the elbow.

5 Eat food containing calcium, such as beancurd, eggs and milk. Calcium helps to strengthen the bones.

6 Get out in the sun. Exposure to sunlight allows the skin to manufacture natural vitamin D which allows calcium in the gut to be absorbed.

7 Quit smoking, which lowers the level of oestrogen, a hormone that retains calcium in bones.

8 Avoid lifting a child with one arm from the wrist only. It could result in partial dislocation of the elbow joint.

This article was first published in Mind Your Body, The Straits Times on August 6, 2008.