Bone Health for Men
Bone health is just as important for men as it is for women. Men tend to have larger and denser bones than women, but as they age, they too can experience bone loss and osteoporosis. Here are some tips for men to maintain healthy bones:
- Get enough calcium and vitamin D: Men need at least 1000mg of calcium and 600-800IU of vitamin D per day. Calcium-rich foods include dairy products, leafy greens, and fortified foods. Vitamin D is found in fatty fish, egg yolks, and fortified foods. Sun exposure is also an excellent source of vitamin D.
- Engage in weight-bearing exercises: Weight-bearing exercises, such as running, hiking, and weightlifting, can help build and maintain bone density. Aim for at least 30 minutes of weight-bearing exercise most days of the week.
- Quit smoking and limit alcohol intake: Smoking and excessive alcohol consumption can contribute to bone loss.
- Consider bone density testing: Men over the age of 70, and men between the ages of 50-69 with risk factors for osteoporosis, should consider getting a bone density test.
- Discuss medication options with your doctor: Men with osteoporosis may benefit from medication to slow bone loss and reduce the risk of fractures. Bisphosphonates, denosumab, and teriparatide are all medications that may be recommended.
- Talk to your doctor about other risk factors: Men with certain medical conditions or taking certain medications may have an increased risk of osteoporosis. It’s important to discuss these factors with your doctor and develop a plan to maintain healthy bones.