There are certain lifestyle and diet adaptations that can be made that will lead to a significant reduction in the severity and prevalence of this condition in men:
Weight and muscle power: lack of physical activity and exercise lead to decreased muscle power and a higher tendency to fall. Walking, cycling or swimming 30 to 40 minutes at least 3 times per week is recommended, walking being the ideal as it is ‘own weight-bearing’. Weight bearing exercise will strengthen the muscles and maintain bone mass.
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Diet and calcium: insufficient intake or absorption of calcium results in bone loss.Men 30 -50 years need 1000mg calcium daily; men older than 50 need 1200mg calcium per day; men younger than 50 need 200 international units (IU) of vitamin D per day, and men older than 50 need 400 - 600 IU vitamin D daily.
Toxins (smoking and alcohol): Four drinks daily lead to bone loss as a result of the inhibition of new bone deposits as well as lowered testosterone levels in both older and younger males. Alcohol intake also increases the tendency to fall. The risk to sustain a hip fracture increases 2.8 fold in an individual suffering from alcoholism.
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