Osteoporosis in Men (cont.)

Prevention of Osteoporosis in Men

Building strong bones and reaching peak bone density (maximum strength and solidness), especially before the age of 30, can be the best defense against developing osteoporosis. Also, a healthy lifestyle can keep bones strong, especially for people older than 30 years. See Prevention of Osteoporosis for more details. 

Medical research on osteoporosis in men is limited. However, experts agree that all persons should take the following steps to preserve bone health.

• Any underlying medical conditions that affect bone health should be recognized and treated. Also, use of medications that are known to cause bone loss should be identified and monitored.



• Change unhealthy habits, such as smoking. Begin an exercise program.



• Ensure a daily calcium intake of 1000 mg/day to age 50 and 1200 mg/day for people 51 and older (see Osteoporosis and Calcium).



• Ensure adequate vitamin D intake. Vitamin D comes from 2 sources. It is made in the skin through direct exposure to sunlight, and it comes from the diet. Many people get enough vitamin D naturally. It is also found in fortified dairy products, egg yolks, saltwater fish, and liver. However, vitamin D production decreases in older and elderly people, in people who are housebound, and during the winter. These people may need vitamin D supplements to ensure a daily intake of 400-800 IU of vitamin D.

Exercise

Exercise is important to prevent osteoporosis. Although bones may seem like hard and lifeless structures, bones are more like muscle; bones are living tissue that responds to exercise by becoming stronger. Physical activity during childhood and adolescence increases bone density and strength, which means that children who get exercise are more likely to reach their peak bone density (maximum strength and solidness). People who reach their peak bone density, which usually occurs by age 30 years, are less likely to develop osteoporosis.

The best exercise to prevent osteoporosis is weight-bearing exercise that works against gravity. Exercises include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. The second type of exercise is resistance exercise. Resistance exercises include activities that use muscle strength to build muscle mass and strengthen bone. These activities include weight lifting, such as using free weights and weight machines found at gyms and health clubs. Exercise has additional benefits in older people as well because exercising increases muscle strength, coordination, and balance and leads to better overall health (see Fall Prevention and Osteoporosis).

Elderly people, people with osteoporosis, and people who have not exercised for most of adulthood should check with their healthcare provider before beginning any exercise program.