It started with a stumble.
Mr. Goh, a 75-year-old retiree, was heading home with his groceries when he tripped over a curb. What should’ve been a minor fall left him with a fractured hip—and weeks of hospitalisation. He never thought his bones were fragile… until now.
Like Mr. Goh, many seniors in Singapore are unaware of the progressive nature of osteoporosis, a silent disease that weakens bones over time—often without any symptoms until a fall happens.
If you’re a senior or caring for an ageing parent, here’s what you need to know about spotting, managing, and preventing osteoporosis before it leads to serious complications.
What Is Osteoporosis?
Osteoporosis is a chronic condition where bones become porous, brittle, and weak, making them more likely to break, especially in the hips, spine, and wrists.
Bone tissue is living—and it constantly rebuilds. But as we age, bone loss outpaces bone formation, leading to weaker bone structure.
Is Osteoporosis a Serious Condition?
Yes. Though often overlooked, osteoporosis can cause:
- Debilitating fractures
- Loss of mobility
- Decreased independence
- Risk of long-term care or re-hospitalisation
In Singapore, hip fractures are especially common among women aged 65 and above, and can lead to functional decline or mortality if not managed early.
What Are the 4 Stages of Osteoporosis?
Understanding the stages helps with early diagnosis and prevention:
1. Normal Bone Density
Strong, healthy bones with a dense and stable structure. No increased fracture risk.
2. Osteopenia (Low Bone Mass)
An early sign of bone loss. Bones are starting to weaken, but haven’t reached the threshold for osteoporosis, a crucial window for prevention.
3. Osteoporosis
Noticeable reduction in bone density. Fracture risk increases, especially in the hip, spine, or wrist.
4.Severe Osteoporosis
Advanced bone loss with a high risk of fractures, often multiple. Common signs include spinal compression, reduced height, and changes in posture.
Can You Fully Recover from Osteoporosis?
Not fully, but osteoporosis can be managed effectively. With a combination of treatment, exercise, and diet, many patients can:
- Stabilise or slightly improve bone density
- Reduce their risk of fractures
- Stay active and mobile
Recovery is less about “curing” and more about regaining strength, balance, and confidence.
What Is the Life Expectancy with Osteoporosis?
While osteoporosis itself doesn’t directly reduce lifespan, complications from fractures—particularly hip fractures—can impact health outcomes, especially if mobility is lost or other chronic conditions are present.
That’s why fall prevention and early intervention are key to preserving long-term health.
What Are the Treatment Options for Osteoporosis?
Treatment is highly personalised. Your doctor or physiotherapist may recommend:
1. Medication
- Bisphosphonates (e.g. alendronate): slows bone loss
- Denosumab: injection that reduces bone breakdown
- Hormone-related therapy: for post-menopausal women
- Calcium & Vitamin D supplements
2. Physiotherapy
Physiotherapy plays a critical role in:
- Improving balance and posture
- Strengthening muscles to support bone load
- Reducing fall risk with functional training
3. Podiatry Support
- Proper footwear to improve gait and balance
- Orthotics to reduce joint stress and prevent misalignment
- Fall-proofing advice for those with foot pain or deformities
At What Age Should You Stop Treating Osteoporosis?
There’s no upper age limit. In fact, older adults benefit greatly from continued osteoporosis management, especially when it supports:
- Fall prevention
- Independence
- Quality of life
Even in your 80s, strength training, nutrition, and podiatric support can help you stay safe.
What’s the Best Way to Prevent Osteoporosis?
Prevention starts young—but it’s never too late.
Key Prevention Strategies:
- Eat a calcium-rich diet
- Get 15–20 minutes of sunlight daily for Vitamin D
- Stay active with weight-bearing exercises (e.g. walking, stair climbing)
- Quit smoking and limit alcohol
- Get screened early if you have risk factors (e.g. menopause, family history, sedentary lifestyle)
What’s the Fastest Way to Increase Bone Density?
Although bone regrowth is gradual, you can maximise bone health by:
- Following your medication regimen
- Doing strength training 2–3 times per week
- Ensuring consistent calcium and Vitamin D intake
- Using proper footwear and mobility aids if needed
Which Foods Are Best for Calcium?
- Dairy: milk, cheese, yoghurt
- Leafy greens: kai lan, bok choy, chye sim
- Soy-based: tofu, calcium-fortified soy milk
- Fish: sardines, salmon (with bones)
- Fortified cereals and bread
How Can Seniors Make Bones Stronger?
- Engage in low-impact resistance training
- Do balance-focused exercises like tai chi or yoga
- Maintain a diet rich in bone-supporting nutrients
- Wear supportive footwear to reduce strain
- Reduce fall hazards at home
Note to Caregivers and Children of Seniors
If you notice signs like:
- Reduced height
- Poor posture
- Fear of falling
- Reduced physical activity
…it may be time for a bone health and fall risk assessment.
At Physio & Sole Clinic, our team of physiotherapists and podiatrists work together to support your loved one through:
- Personalised exercise programmes
- Gait and footwear assessments
- Home safety recommendations
Take the First Step to Stronger Bones
Don’t wait for a fall to take action. Book a consultation with our physiotherapists to assess your fall risk, strength, and mobility. We’ll help you build a personalised strength and balance plan to support lifelong bone health. Let’s keep you walking strong for years to come.
