How to prevent osteoporosis in men

When we talk about osteoporosis we refer to a pathology that affects the bones, since it is a decrease in bone mass (that is, the tissue that forms it) as well as the different proteins that make up its matrix and the calcium mineral salts it contains. . As a result of these decreases, the bones are more fragile and less resistant to trauma, presenting a lower resistance to falls and fractures.

As we saw in a previous article in which we talked to you about osteoporosis in men, we are - it is certain - before a pathology related in most of the occasions with the woman, since one of the main causes for its appearance is the decrease that takes place in the production of estrogen by the ovaries when amenorrhoea exist or after of the arrival of menopause. However, that does not influence so that it can also appear in man.

It is necessary to attend and know what are their causes of appearance to discover what men can do to prevent osteoporosis: low testosterone levels, diabetes, hyperthyroidism, leukemia, liver diseases, chronic kidney disease, rheumatoid arthritis, gastrointestinal diseases that cause malabsorption of calcium and vitamin D. There are also other causes not related to pathologies, diseases or health problems, but which can also influence its appearance: drinking alcohol in excess, smoking, practicing little physical exercise, follow a low consumption of food rich in calcium, age, prolonged use of certain medications (such as antiepileptics, steroids and antacids with aluminum), family antecedents of osteoporosis and age itself.

The prevention of osteoporosis in men

It is possible to prevent osteoporosis, and it is convenient to start doing it even from an early age, otherwise it will be too late. There are certain guidelines that can be helpful:

Practice physical exercise regularly

It is one of the most recommended and recommended simple guidelines, as it will help us stay fit, enjoy a normal weight and also be useful for good health. It is advisable to practice physical exercise every day for at least 30 minutes (ideally between 40 to 60 minutes).

Follow a calcium-rich diet

Did you know that, unlike what is thought, animal milk despite being rich in calcium can be negative for our bones? Everything is due to its high content of casein, a protein associated with calcium that in our body takes the form of mucous plastic, adhering to the intestinal walls, inhibiting the absorption of nutrients and increases the production of both mucus and phlegm in the pathways. respiratory

Therefore, it is advisable to avoid animal milk and opt for other foods rich in calcium, such as: sardines, tofu, dried figs, almonds, hazelnuts, watercress, crayfish, prawns, prawns, chickpeas, pistachios, white beans, dried beans , clams, cockles, roasted peanuts, Swiss chard, spinach, leeks and cabbage.

It is recommended to ingest one and a half grams of calcium every day, preferably from dishes combined with some of the foods indicated above.

Avoid diets rich in animal proteins

It is advisable to follow above all a varied and balanced diet, rich in both animal and vegetable proteins. However, it is advisable to take care of excesses when it comes to foods rich in animal proteins.

Ingests liquid in abundance

The ideal is to drink between 1.5 to 2 liters of water every day, combined with other liquids such as tea, teas and natural juices (avoid packaged juices that you will find in supermarkets, since they are rich in sugars).

Avoid tobacco and alcohol

If you smoke regularly and also drink alcohol, both are two explosive combinations for our bones, predisposing you to suffer from osteoporosis in old age (even in earlier stages). Therefore, do everything possible to leave them.

Rest every day 8 hours

It is true that as the years go by we tend to sleep little, but what is advisable when it comes to maintaining good bone health and in general to be healthy is to rest at least between 7 to 8 hours each day.

Image | paige_eliz This article is published for informational purposes only. It can not and should not replace the consultation with a Physician. We advise you to consult your Trusted Doctor.

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