The importance of taking care of your bone health for Men
Although fewer men are affected by osteoporosis than women, many people would be surprised to know that one in three men over the age of 60 will experience a bone fracture due to the condition. Many of the factors that increase the risk of osteoporosis apply as much to men as to women. It’s therefore very important for men to take care of their bones. Here are some of the most significant risk factors and suggestions for ways to keep your bones strong and healthy.
Make positive dietary changes
A healthy, balanced diet full of fresh fruits and vegetables, meats, cereals and dairy products provides the foundation for overall wellbeing. In addition to this, focus on increasing calcium rich foods in your daily diet. Although dairy is the main food source of calcium for many people, don’t forget that even small amounts from other foods all add up. It’s also found in bread, cereals, fruit and vegetables, tinned fish such as salmon and sardines with soft edible bones, and foods fortified with calcium.1
Do regular weight bearing and muscle strengthening exercises
These two forms of exercise are important for bone health. Weight bearing exercise is any activity where your bones support the weight of your body, such as jogging, brisk walking, basketball and football. Muscle strengthening exercises are activities where you lift your body or a weight against gravity. Examples include lifting weights, using weight machines and using elastic exercise bands.2
Kick bad habits
A sedentary lifestyle, smoking and excessive alcohol intake are all factors that increase your risk of developing osteoporosis. Quitting cigarettes, abstaining from alcohol or at least reducing the amount that you drink and increasing your activity levels helps prevent the development of osteoporosis.3