It is a well-known fact that women are more likely to get the brittle-bone disease osteoporosis than men. Men don’t have to worry about getting this condition. Well, think again!
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Older men have as many chances as women. Unfortunately, a lot of men do not realize when the bone disease sets in until a harmless fall leads to a fracture.
Why does osteoporosis happen?
People tend to be careless when it comes to osteoporosis because it isn’t life-threatening. As we age, the calcium level in our bones decreases as well. It is a natural process wherein once the estrogen levels in women (after 40) and testosterone levels in men (after 60) drop, bones become more porous. Therefore, it is important to build a calcium bank in the bones from a very young age.
Can osteoporosis be reversed?
Our bones draw calcium from the blood which is obtained from the food we eat. Moreover, testosterone builds bone density and helps in the production of red blood cells. When you age, the hormone wanes off speeding up bone loss and weakening the bone density. This leads to osteoporosis and can be reversed with the right diet and exercise. Here’s what you need to do:
- Make diet your therapy
To stay away from the clutches of osteoporosis, go for a diet rich in calcium. Milk, curd, paneer, green leafy vegetables, and fish are a powerhouse of calcium. Nuts such as almonds, cashews, and fox nuts (makhana) will work too. Limit your consumption of refined sugar, salt, junk foods, fizzy drinks, packaged juices and caffeine as they decrease bone density.
- Hustle for that muscle
If you want to increase your bone mass, you better start exercising. Exercise exerts pressure on your bones which triggers calcium metabolism and ends up building stronger bones. Strength training or weight-bearing exercises, it is your pick. Walking, brisk-walking, jogging, aerobics, dancing, cardio, swimming or lifting weights—anything will work as long as you practice daily for at least 15-30 minutes.
More ways men can lower their risk of osteoporosis
- Get plenty of vitamin D
- Limit alcohol intake
- Stop smoking
- Get regular health checks
- Go for supplements
- Invest in the right footwear
Note: Some other uncontrollable factors like genetics, ethnicity, and history of chronic diseases may also raise your risk of osteoporosis. Do not follow any new diet or take supplements or practice vigorous exercise without consulting a doctor.
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