Strong Bones Are Essential For Older Men
Osteoporosis is far more ubiquitous in women, but it can be a deadly disease for male sufferers
If you think only elderly women slip and break a hip, here’s a bone-jarring fact: White men have the highest death rates from complications after falls, according to the Centers for Disease Control, Atlanta.
Even though osteoporosis is far more prevalent in elderly women than men, and even though more women than men suffer from fall-related injuries, the debilitating bone disease can be deadly for men.
“Men don’t think they’re susceptible to osteoporosis. It’s more often linked to women’s health,” says Edmund H. Duthie, M.D.
Poor dietary and exercise habits, some prescription drugs, such as certain steroidal treatments, and heredity can lead to osteoporosis in men, just as it does in women. In addition, lowered testosterone levels could lead to bone loss, say health experts.
You’re more likely to be at risk if you’re underweight, don’t exercise, smoke, drink alcohol and don’t get adequate calcium.
If the favorite slacks you’ve been wearing for years are now too long and need hemming, you may already have osteoporosis.
“Significant height loss of 1.5 inches would be a possible clue,” says Dr. Duthie, professor of medicine and chief of geriatrics/gerontology at the Medical College of Wisconsin, Milwaukee.
You’re more likely to avoid the ravages of bone loss if you take precautionary measures while you’re young and still building bone mass.
“Osteoporosis is all about prevention; getting enough calcium and doing weight-bearing exercise,” says Ruth Frechman, a registered dietitian and spokesperson for the American Dietetic Association, Chicago.
Your best bets for calcium are fat-free milk, yogurt, mozzarella cheese, tofu or soy milk with calcium, dark green leafy vegetables and foods fortified with calcium, including orange juice.
Adults age 19 to 50 should get 1,000 milligrams of calcium, the equivalent of three cups of milk a day. After age 50, shoot for 1,200 milligrams, says Frechman.
If you’re taking a calcium supplement, choose one with Vitamin D, which helps your body absorb calcium.
Reduce the amount of alcohol you consume and eliminate cigarettes if you smoke.
“Two drinks a day can make your bones weaker; smoking isn’t good for bone heath,” says Frechman, president of On the Weigh, Burbank, Calif., a weight-control center.
Along with getting more calcium, increase your physical activity.
Frechman recommends weight-bearing exercise three times a week and walking as much as you can tolerate.
If you’re a senior and susceptible to osteoporosis, ask your physician if a bone density screening is appropriate. Take fitness classes to learn how to improve your balance and flexibility.
“One of the best things you can do to prevent falls is tai chi,” Dr. Duthie says.
Although the research is limited so far, some physicians are recommending bone-building drugs for older men, says the physician.
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