Nicholas Rush, RDN, CDNFebruary 20, 2023
While bone health is often discussed in the context of women, it’s crucial to recognize that men are also susceptible to osteoporosis. Shockingly, one in four men aged 50 and above will experience a bone fracture due to this condition, and men are more prone to death within a year of breaking a hip than women. To minimize your likelihood of developing osteoporosis, it’s important to take proactive steps to build and maintain healthy bones.
Here are some helpful tips to consider:
Ensuring Healthy Bones
- Obtain adequate amounts of Vitamin D. Vitamin D helps build and strengthen bones by helping them absorb calcium and phosphorus. Men between the ages of 19-70 should get at least 600 IU daily. For men over 70 the recommended intake increases to 800 IU daily. In addition to building and maintaining strong bones, Vitamin D may help increase muscle strength by preserving muscle fibers.
- Consume adequate amounts of calcium. Men who are between the ages of 19-70 should consume 1,000 milligrams of calcium daily. Men over the age of 70 should consume 1,200 milligrams daily.
- Participate in regular weight-bearing physical activity at least two days a week. During weight-bearing activity, muscles and tendons apply tension to the bones, stimulating the bones to produce more bone tissue.
Sources of Vitamin D:
- Sunlight: 10-30 minutes of midday sunlight, several times per week. People with darker skin may need a little more.
- Cod liver oil
- Orange juice fortified with vitamin D
- Dairy and plan milks fortified with vitamin D
- Fortified cereals
- Supplements: given limited food sources of vitamin D and limited sunlight in winter, supplements are often recommended.
Sources of Calcium
- Dairy Milk
- Plant based milk fortified with calcium
- Fruit juice fortified with calcium
- Winter squash
- Edamame (young green soybeans)
- Dark leafy greens (collard, mustard, turnip, kale, bok choy, spinach)
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