Tips to reduce the risk of Osteoporosis
Older men at increased risk of fractures from this bone-thinning disease. How can men protect themselves and lower their risk of osteoporosis? Here are some strategies:
- Get plenty of calcium and vitamin D
Studies have shown that low calcium intake is associated with low bone mass and higher fracture rates. Vitamin D is needed to help absorb calcium in the body, so you need adequate amounts of each.
Some of the best sources of calcium include tofu, spinach, greens (collard, turnip, mustard, and kale), and dairy products like yogurt, cheese, and milk. High amounts of vitamin D are found in salmon, sardines, tuna, milk, and mushrooms. If you have a deficiency or have trouble consuming these foods, you may need daily supplements. Consult our dietician today for more details.
- Increase exercise
Regular weight-bearing exercise, such as dancing, aerobic classes, running, stair climbing, and power walking, helps to stimulate bone formation.
- Manage medications
Certain drugs can raise the risk of osteoporosis in men, too. Consult our doctors about your dosage and how they may influence your risk of osteoporosis.
- Testosterone replacement therapy
Low testosterone levels are associated with osteoporosis in men. However, research is ongoing on what impact, if any, replacement therapy has with improving the bone-building.
- Stop smoking and monitor alcohol intake
Both smoking and heavy alcohol drinking raise the risk of osteoporosis in men. Limit alcohol intake and avoid smoking to minimise the risk of osteoporosis.