Your bones may suffer if your testosterone levels fall. According to the American Academy of Family Physicians, osteoporosis, which is frequently associated with women and is marked by weakening bones and a higher risk of fractures, affects up to 2 million men in the United States. According to Aaron C. Lentz, MD, a urologist in Raleigh, North Carolina, and assistant professor of surgery at Duke University School of Medicine, “Testosterone deficiency has been established to be a cause of osteoporosis in men.” Moreover, the likelihood of fracture rises with age. According to Aram Mouzeyan, MD, an endocrinologist from Kaiser Permanente in Southern California, “our bones are always changing throughout our lifespan.”
Follow these guidelines to be strong from the inside out and brush up on bone health to protect yourself:
Join a gym. Exercise helps you build strong bones in addition to powerful muscles. Concentrate on weight-bearing exercises, which are those that are performed while standing up because they help to strengthen your bones. Play basketball or racquet sports, lift weights, or go for a hike, walk, or jog at least three days per week. For best bone health, aim for longer sessions each day. According to a 2013 study in the Journal of the American Geriatric Society, men who get less than 33 minutes of moderate movement each day are 70% more likely to break a bone in a fall than those who get more than that amount.
Follow a bone-healthy diet. Focus on a calcium-rich diet for better bone health. The National Institutes of Health (NIH) state that men over age 50 need 1000 milligrams of calcium every day. “The best way to meet your calcium and vitamin D needs is through your food,” Dr. Mouzeyan says. Focus on dairy products, green vegetables (especially broccoli, collard greens, and kale), canned sardines with bones, and calcium-fortified foods such as oatmeal, breads, and cereals to get needed calcium. Mouzeyan also suggests limiting salt and caffeine as they can negatively affect bone health.
Get more vitamin D. Also known as “the sunshine vitamin,” vitamin D helps your body absorb calcium and build stronger bone, and sunlight is one of the best sources. “Sun exposure of 10 to 15 minutes a day is a good way to allow the body to make its own vitamin D,” Mouzeyan says. You can also get some vitamin D by eating fatty, wild-caught fish such as tuna, salmon, and mackerel. Choose vitamin D-fortified foods such as milk, orange juice, and some cereals. The National Osteoporosis Foundation recommends a daily intake of about 400 international units — if that’s not possible from sunlight and food, consider a supplement.
