Dr. Daniel W.H. Mok, a specialist in orthopedics and traumatology at the Hong Kong Adventist Hospital - Stubbs Road, said vitamin D can be effective to strengthen our bones and muscles and can promote a faster post-operation healing. This vitamin also helps those who have bone fractures and osteoporosis - a condition wherein the density and quality of bone are reduced.

Vitamin D is normally absorbed through sunlight, but Vitamin D deficiency in Hong Kong is common as the people usually avoid the sunlight and opt to stay indoors, they also tend to have sugary or (and) salty diets. This news isn't a good one for the aging population since when a person reached the age of 50, the ability of the skin to synthesize vitamin D significantly decreased. As per the South China Morning Post, low levels of vitamin D and lack of exposure from the sun could make mature Hongkongers at high risk of fractures and osteoporosis.

In a recent study from the University of Hong Kong, it has been predicted that the number of Hong Kong residents suffering from hip fractures due to osteoporosis will increase in the next 30 years. Not only older people should deal with a vitamin D deficiency as another new study - conducted by Hong Kong Polytechnic University - pointed out that 99 percent of Hongkongers, aged 18 to 26, do not get sufficient vitamin D mainly because of dietary deficiencies and they are not getting enough sunlight.

Basically, vitamin D deficiency starts when the level falls between 30 nanomoles per liter (nmol/l) to 50 nmol/l, while more than 50 nmol/l is considered enough. Dr. Mok said a post-operation ankle fracture could likely take about four to six months to completely heal without the help of vitamin D, but if the patient started to take vitamin D supplements of 5000 international units (IU) a day, the healing process would only take about 12 weeks.

According to the International Osteoporosis Foundation, those who are under the age of 30 should also take vitamin D supplements to strengthen bones and joints. A study conducted by the Harvard-affiliated Brigham and Women's Hospital discovered that the body loses muscle mass of 3 to 5 percent every decade after the age of 30, and this might lead to reduced mobility - increasing the risk of fall injuries.

During childhood and adolescence, the bone mass is being built rapidly and will reach its peak in the mid-30s. For women, they will possibly experience a period of rapid loss of bone mass when menopause is approaching - due to estrogen withdrawal, but a proper exercise slows down the deterioration.

Dr. Mok suggests men and women should do at least a 30-minute workout, aiming to strengthen the power muscles such as the arms, back, buttocks, legs, as well as the core. He also noted that those who are over the age of 50 should avoid doing squats, shoulder presses, boxing, and weightlifting, particularly when done without a trainer, to avoid injuries.

Additionally, people aged 50 or above should get enough sunlight since the body produces less vitamin D when it gets older. Dr. Mok recommends those who are in this age group take vitamin D supplement of 2000IU on a daily basis, while up to 1000IU per day for children and adolescent.