Tips for Strong Bones in Men

There are several tips that men can follow to maintain strong bones and reduce their risk of osteoporosis:

1. Exercise regularly: Weight-bearing exercises like walking, jogging, hiking, and resistance training can help to maintain bone density and strength.
2. Get enough calcium and vitamin D: Adequate intake of calcium and vitamin D is essential for strong bones. Men should aim to get 1,000-1,200 mg of calcium and 600-800 IU of vitamin D per day.
3. Quit smoking: Smoking can increase the risk of osteoporosis and fracture. Men who smoke should quit to protect their bone health.
4. Limit alcohol consumption: Excessive alcohol consumption can increase the risk of osteoporosis and fracture. Men should limit their alcohol intake to no more than two drinks per day.
5. Take medications as prescribed: Men who have osteoporosis or are at high risk for fracture may benefit from medications that can help to prevent bone loss and reduce fracture risk. It’s important to take these medications as prescribed by a healthcare provider.
6. Fall prevention: Men should take steps to prevent falls, such as wearing sturdy shoes, using handrails on stairs, and removing tripping hazards from their homes.
7. Regular bone density testing: Men who are at increased risk of osteoporosis or fracture may benefit from regular bone density testing to monitor their bone health and track changes over time.

By following these tips, men can help to maintain strong bones and reduce their risk of osteoporosis and fracture.