At Men’s Vitality Center, we make sure to emphasize the importance of healthy bones for all our patients. While bone health should be a priority for men of all ages, it is particularly important for men under 30 to prioritize bone health. Before age 30, we gain more bone mass than we lose, but after that time, we begin losing more bone mass than we gain. The more bone mass you have at 30, the less likely you are to develop osteoporosis later in life. Additionally, as men, our testosterone levels begin to drop, which can have an effect on bone density. Therefore, prioritizing your bone health now will put you at an advantage as you age. Read on for some tips on how to ensure the health of your bones.
Prioritize calcium intake
You have heard it for years, but it needs to be said again and again: calcium is crucial to bone health, and in order to have strong bones, you need to get enough of it in your daily diet. After age 19, you should have a minimum of 1,000 mg of calcium per day. Foods that are rich in calcium include kale, salmon, almonds, broccoli, sardines, tofu, and milk. You may also consider speaking with your doctor about taking calcium supplements if you are concerned about getting enough through food alone.
Get enough vitamin D
Calcium alone will not help with bone health; you need vitamin D in order to absorb calcium. It is recommended by adults under 70 get at least 600 IUs of vitamin D per day, while adults over 70 need at least 800 IUs a day. Natural sources of vitamin D include tuna, sardines, milk, and eggs. Additionally, sunlight also stimulates the production of vitamin D in your body. There are also vitamin D supplements available, so consult with your doctor if you’re concerned.
Exercise every day
Regular exercise is a great way to build bone mass and slow bone loss. Weight-bearing exercises such as jogging, walking, tennis, and stair-climbing are all positively correlated with stronger bones, so make a point to participate in one of these types of activities for 30 minutes every day.
You are probably aware by now that smoking has a negative impact on your overall health, but it can be particularly detrimental to your bone health. Smoking leads to brittle bones and higher risk of osteoporosis. If you smoke, quit now, and if you don’t, don’t pick up the habit.
Don’t abuse alcohol
Alcohol can also have a detrimental effect on your bone health. Alcohol interferes with your ability to absorb calcium, which may be why heavy drinkers are more likely to develop osteoporosis. Limit your alcohol intake to no more than two beverages a day.
If you have a genetic predisposition to osteoporosis and are already suffering from bone loss, you may consider exploring preventative medications with your doctor. There are oral osteoporosis medications that may help, as well as injections available on the market. Speak with your physician at Men’s Vitality Center if you believe that you may benefit from this medication.
Testosterone Replacement Therapy
Low testosterone levels are correlated with bone mass loss. If you have low testosterone, it’s crucial that you are treated for it for the sake of your bone health. At Men’s Vitality Center in Glendale, we offer testosterone replacement therapy to men who have low testosterone levels so they can feel like themselves again and to prevent health complications associated with low T. Symptoms of low testosterone include fatigue, loss of muscle mass, low mood, decreased sex drive, and increased body fat. If you are concerned that you may have low testosterone, contact Men’s Vitality Center for information on testosterone replacement therapy.