A couple of months ago I went to a play a local playhouse. It was during intermission that I noticed how many men were using walkers and how hunched their shoulders were. I could see that at one time these men were very tall, but inches have been lost along with strength and balance. Indulging in a conversation with a few of them, they seemed resolved that this is the way life is now for them. Henceforth, is why I think men need to know a little more about osteoporosis and bone loss.
Osteoporosis is where bones lose density and fractures are likely to occur. This is put into the woman’s category of conditions, as it is related to women’s hormones and menopause. It is a well known fact that post menopausal women are at high risk and bone density test should be done before a woman is fifty. This is not your grandmother’s disease anymore as over eight million women over fifty will be at risk.
But, men beware as you too should worry about bone loss. Roughly two million American men have osteoporosis. Twelve million could be at risk and could be in the early stages of osteopenia. It was a fact that men did not live as long as women, so osteoporosis was considered. Today with modern medicine and healthier lifestyles, men are living longer. Men are generally more physically active over their lives in thus they produce more bone mass and have stronger bones. As the men age though, the physical activity decreases along with the decrease in bone mass, putting men at risk.
The key factor to preserving bone mass is weight bearing exercise. Many men spent much of their youth playing sports, so finding an exercise routine doing something they like can be fun and exciting. Exercise will help with bone strength, muscle strength, which will help maintain balance and coordination. Brisk walking, playing tennis, skiing and jogging are examples of low impact exercises, where your foot hits the ground with controlled force. Weight lifting and resistance training at least twice a week is an excellent way to keep bone loss at a minimum. This can be as simple at standing up and down from a chair ten or twenty times, doing push ups on a counter or wall or using soup cans to strengthen your arms. The heavier the resistance the better results you will obtain. I have seen amazing results after designing an exercise program for men. Posture improves along with their daily activity of daily living and activity level increases.
According to the National Osteoporosis Foundation the following risk factors are associated with osteoporosis in men:
1. Prolonged exposure to certain medications, such as steroids used to treat asthma or arthritis, anticonvulsants, certain cancer treatments and aluminum-containing antacids
2. Undiagnosed low levels of sex hormone testosterone
3. Lifestyle habits which include smoking, excessive alcohol use, low calcium intake and inadequate physical exercise
4. Heredity
5. Race, white men appear to be at the greatest risk. But men from all ethnic groups develop osteoporosis.
As with women, if men notice a loss in height or a change in their posture, which could include back pain, it is important to inform your doctor. Osteoporosis can be treated with lifestyle changes, making sure you take enough calcium, changing unhealthy habits and include exercise in your daily routine. Check with doctor in treating any underlying medical conditions and to identify and evaluate any medications that may be contributing to bone loss. Your bones will thank you.
Take charge of your life, no matter what age you are. Good health and fitness is not a destination, but a journey to be continued the rest of your life. Make fitness fun and live life to the fullest, you deserve it. The Golden Years should truly be Golden.
