Are you doing enough to protect against osteoporosis? According to the National Osteoporosis Foundation (NOF), more than 2 million men in the United States suffer from bone disease. While women can also develop osteoporosis, the risk of bone fracture attributed to this disease is greater among men. So, consider the following tips to lower your risk of osteoporosis.
Beware of Celiac Disease
If you suffer from celiac disease – the autoimmune disorder that’s triggered by gluten – you need to cut all sources of gluten from your diet. Studies have shown that consuming gluten increases the risk of osteoporosis in men and women with celiac disease. Of course, you don’t have to worry about this if you don’t suffer from celiac disease. But if you do have celiac disease, you should refrain from all foods and beverages that contain gluten.
Calcium intake and osteoporosis go hand in hand. If you don’t consume enough calcium, your bones will become weaker, thereby increasing your risk of osteoporosis and other relates bone diseases. According to the Dietary Guidelines for Americans, men between the ages of 19 and 50 should consume between 1,000 and 2,500 milligrams of calcium per day. While there are plenty of calcium supplements available at the drug store, it’s recommended that focus on calcium-rich foods like broccoli, milk, cheese, yogurt and cabbage.
You can also lower your risk of osteoporosis by exercising on a regular basis. Men who are sedentary and spend most of their time sitting tend to have higher rates of this common bone disease than their physically active counterparts. Whether you prefer running, lifting weights, swimming, cycling, etc., you should exercise for at least 150 minutes each week to protect against osteoporosis.
In addition to calcium, you also need plenty of vitamin D to protect against osteoporosis. Why is this necessary? Well, vitamin D allows your body to absorb more calcium. Without vitamin D, your body won’t absorb all the calcium that you consume, which can subsequently lead to bone disease.
Talk With Your Doctor
Finally, talk with your doctor about osteoporosis and whether you are at risk for this disease. Your doctor may recommend a bone density test to determine your bone health. And if your doctor discovers the onset of this disease, he or she may provide additional guidance for treatment and prevention.