We often hear about how important it is to take care of our bones, especially as we age. Osteoporosis is a disease that weakens bones, and it’s something that men need to be aware of just as much as women. In fact, men can be even more susceptible to osteoporosis than women, as they often have a lower bone density to begin with. However, there are things that men can do to help prevent osteoporosis and maintain strong bones throughout their lives.

Here are some tips for building strong bones and preventing osteoporosis in men:

1. Get enough calcium and vitamin D. Calcium is important for building strong bones, and vitamin D helps your body absorb calcium. The National Osteoporosis Foundation recommends that men over the age of 50 get at least 1,000 milligrams of calcium per day and 800 to 1,000 IU of vitamin D per day. You can get calcium from dairy products, leafy greens, and fortified foods like cereal and orange juice. Vitamin D can be found in fatty fish, egg yolks, and fortified foods, but most people also need to get it from supplements or sunlight.

2. Eat a healthy diet. In addition to getting enough calcium and vitamin D, it’s important to eat a balanced and healthy diet overall. This means getting plenty of fruits, vegetables, whole grains, and lean protein. Avoiding excess alcohol and caffeine can also be beneficial for bone health.

3. Exercise regularly. Weight-bearing exercises, such as running, biking, and lifting weights, can help build and maintain strong bones. Aim for at least 30 minutes of moderate exercise most days of the week.

4. Don’t smoke. Smoking has been linked to weaker bones and a higher risk of fractures. If you smoke, talk to your healthcare provider about quitting.

5. Limit alcohol consumption. Excessive alcohol consumption can disrupt the body’s ability to absorb calcium and increase the risk of falls and fractures.

6. Get regular bone density screenings. Your healthcare provider can determine your risk for osteoporosis and recommend a bone density screening if necessary. This can help you identify any potential problems early on and make changes to your lifestyle to prevent further bone loss.

Taking steps to build and maintain strong bones is important for men of all ages. By getting enough calcium and vitamin D, eating a healthy diet, exercising regularly, and avoiding smoking and excessive alcohol consumption, men can reduce their risk of osteoporosis and maintain strong bones throughout their lives. Talk to your healthcare provider about any concerns you have about your bone health and what steps you can take to protect it.