Bone and Joint Care

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Diet for Healthy Bones

The food you eat will have an effect on various parts of your body, this includes your bone health. Being aware of which food options are rich in calcium, vitamin D and other nutrients that are important for your bone health may help you make healthier food choices.

Food that are good for your bones include:

Milk and dairy products are important sources of calcium. Milk should not be avoided later in life to prevent losing bone mass as having a proper peak bone mass and keeping it as long as possible is especially important for osteoporosis prevention.
Dark Leafy Vegetables such as kale, bok choy and Chinese cabbage. Dark greens also have vitamin K which can help reduce your risk of osteoporosis.
Fruits rich in vitamin C such as oranges, grapefruits and kiwi. Vitamin C has been shown to prevent bone loss.
Sweet potatoes, as they provide both magnesium and potassium. These minerals are two lesser-known minerals that aid in bone health.

Conversely, here are some foods you should avoid:

Food high in sodium causes your body to lose calcium which can lead to bone loss.
Caffeine may decrease calcium absorption which will in turn contribute to loss of bone density.
Limit alcohol consumption as it has been shown to interfere with bone growth, resulting in decreased bone density.

Aside from a good diet, do also complement it with regular physical activity such as weight-bearing and resistance exercises which helps in bone formation and building strong bones.

Examples of weight-bearing exercises include brisk walking, dancing, climbing the stairs and Tai Chi, and examples of resistance exercises include bicep or tricep curls, and even carrying your groceries are beneficial.

Living With a New Knee

Though Total Knee Replacement (TKR) surgery is a fairly common procedure, it is a major surgery and recovery takes time before you can be totally adjusted to your new knee and start moving around as you wish. In this article, we ask Bernadine Lim, what goes on during rehabilitation and minding the new knee.
Read the story

Move well. Feel well. Caring together for your bones and joints means taking care of your range of movements and the quality of life you want. From exercise and nutrition, to attending to injuries and long- and short-term conditions, moving well can influence your daily routines, work and play.

Empowering Yourself with Knowledge

This resource provides information about cancer, including:

Importance of Bone & Joint Care: Understand the importance of maintaining your bone and joint health.
Common Orthopedic Conditions: Learn about the different types of common orthopedic conditions and their characteristics.
Key Risk Factors: Explore various modifiable and non-modifiable risk factors that may leave you susceptible to orthopedic conditions.
Ways to Improve Bone & Joint Care: Learn about lifestyle factors and preventive measures to minimize your risk of orthopedic conditions.

What is Bone & Joint Care?

Bone and joint care focuses on maintaining the health and function of your musculoskeletal system, which includes bones, joints, muscles, tendons, ligaments, and cartilage. It involves preventing, diagnosing, and treating conditions that affect these structures, such as osteoarthritis, osteoporosis, fractures, sprains, and strains. Good bone and joint health is essential for mobility, independence, and overall quality of life.

Importance of Bone & Joint Care

Mobility & independence: Healthy bones and joints allow you to move freely and perform daily activities without pain or limitations.
Pain prevention: Bone and joint problems can cause chronic pain that affects your ability to work, sleep, and enjoy life.

What Causes Orthopedic Conditions?

Heart disease is caused by a complex interplay of factors, including:

Non-Modifiable Factors: Age, gender, ethnicity family history, and inherited genetic mutations.
Modifiable Factors:
- Lifestyle: Diet, occupation, sports and physical activities, and poor posture.
- Health: Obesity, Prior injuries

Symptoms of Orthopedic Conditions

Symptoms of orthopedic conditions may vary depending on the type of orthopedic conditions. However, some general signs and symptoms include:

Pain in the affected segment of the bone or joint
Swelling and Redness
Joint stiffness
Limited range of movement
Numbness, tingling or weakness

Important Note: These symptoms may also be indicative of other health conditions. Speak to our Specialists today for proper evaluation and diagnosis.

Common Orthopedic Conditions in Singapore

Osteoarthritis is a degenerative joint disease that causes the breakdown of cartilage, the smooth tissue that cushions the ends of bones in joints.
Fractures happen when there is a break in a bone, which can be caused by trauma or osteoporosis.
Sprains & Strains, are stretches or tears of a ligament (sprain) and stretches or tears of a muscle or tendon (strain).
Back Pain can be caused by various factors, including muscle strains, ligament sprains, disc herniation, and spinal stenosis.
Carpal Tunnel Syndrome happen when the median nerve, which runs through the wrist, is compressed.
Scoliosis is a sideways curvature of the spine that typically develops during adolescence.

Improving Bone & Joint Health

Here are some helpful ways to improve your bone & joint health:

Eat a heart-healthy diet with an emphasis on calcium-rich food such as dairy-products and leafy green vegetables.
Get enough vitamin D which is essential for calcium absorption. You can do so by getting sufficient sunlight or from fortified foods and supplements.
Engage in regular physical activities by doing weight-bearing exercises such as jogging or stair climbing, muscle-strengthening exercises which build muscle mass and flexibility exercises such as yoga and stretching.
Practice good posture, avoid slouching and maintain proper posture while sitting and standing.
Manage existing medical conditions such as arthritis and osteoporosis through medication and lifestyle changes.

Mobility

Enjoy the right form of exercise at your preferred pace. Listen to your body and improve your everyday mobility with the movement solutions that suit you.

Learn about fall prevention in the elderly, hip and knee joint replacement, and nutrition information from our medical and allied health specialists.

Care

Get tips and takeaways for the benefit of your daily routines and activities from our orthopedic and allied health specialists for various conditions and treatment options.

Learn about conditions relating to shoulder and elbow, neck, back and spine, hand and wrist, foot and ankle, geriatric care, and sports injuries. Helping you with individualized care.