Milk Helps Keep Men's Bones Strong
Researcher Says Few of Us Drink Enough Milk
Osteoporosis is a disease that weakens bones, increasing the risk of sudden
and unexpected fractures. Women are four times more likely than men to develop
Many times, osteoporosis is not discovered until weakened bones cause
potentially debilitating fractures, usually in the back or hips.
Until about age 30, a person normally builds more bone than he or she loses.
During the aging process, bone breakdown begins to outpace bone buildup,
resulting in a gradual loss of bone mass. Once this loss of bone reaches a
certain point, a person has osteoporosis.
5 Steps to Saving Your Bones
Exercise. Exercise makes bones and muscles stronger and
helps prevent bone loss. It also helps you stay active and mobile.
Weight-bearing exercises, done at least three to four times a week, are best
for preventing osteoporosis. Walking, jogging, playing tennis, and dancing are
all good weight-bearing exercises.
Eat foods high in calcium. Getting enough calcium
throughout your life helps to build and keep strong bones. The U.S. recommended
daily allowance (RDA) for adults with a low to average risk of developing
osteoporosis is 1,000 milligrams. For those at high risk of developing
osteoporosis, such as postmenopausal women, the RDA increases to 1,500
milligrams. Excellent sources of calcium are milk and dairy products (low-fat
versions are recommended), canned fish with bones like salmon and sardines,
dark green leafy vegetables such as kale, collards, and broccoli,
calcium-fortified orange juice, and breads made with calcium-fortified
Calcium. Calcium carbonate and calcium citrate are good
forms of calcium supplements. Be careful not to get more than 2,000 milligrams
of calcium a day very often. That amount can increase your chance of developing
Vitamin D. Your body uses vitamin D to absorb calcium.
Being in the sun for 20 minutes every day helps most people's bodies make
enough vitamin D. You can also get vitamin D from eggs, fatty fish like salmon,
cereal, and milk fortified with vitamin D, as well as from supplements. People
aged 51 to 70 should get 400 international units each day and those over age 70
should get 600 international units. More than 2,000 international units of
vitamin D each day is not recommended because it may harm your kidney and even
lower bone mass.
Alcohol. Too much alcohol can damage your bones and
increase your risk of falling and breaking a bone.