Osteoporosis in Men: Protect Your Bones andPrevent Hip Fractures
By an Orthopedic Surgeon Fellowship-Trained in Adult Reconstruction
When most people hear the word osteoporosis, they think of women. However, osteoporosis is also an important health concern for men, particularly as they age. As an orthopedic surgeon fellowship-trained in adult reconstruction, I have seen firsthand how devastating a hip fracture can be. A hip fracture can lead to prolonged recovery, loss of mobility and independence, and a significant decline in quality of life.
The good news is that men can take meaningful steps throughout their lives to maintain strong bones, build muscle, and reduce their risk of fractures.
Osteoporosis occurs when the body breaks down bone faster than it can rebuild it, causing bones to become weaker and more susceptible to fractures. Aging is a major factor, but other risks include low testosterone, long-term corticosteroid use, certain cancer treatments, low body weight, smoking, excessive alcohol, physical inactivity, poor nutrition, and certain medical conditions. A family history of osteoporosis or a previous fracture can also increase risk.
Five Ways Men Can Protect Their Bones
1. Stay active and lift weights.
Weight-bearing activities such as walking, hiking, stair climbing, and jogging when appropriate help stimulate bone strength. Resistance training is equally important because maintaining strong muscles supports the hips, improves balance, and helps reduce the risk of falls. As men age, balance and flexibility exercises become increasingly valuable.
2. Eat for strong bones and muscles.
Adequate calcium, vitamin D, and protein are essential. Include foods such as dairy products, leafy greens, fish, eggs, lean meats, legumes, nuts, and fortified foods. A balanced diet helps maintain both bone density and muscle mass, which are critical for preventing falls and fractures.
3. Don’t smoke and limit excessive alcohol.
Smoking negatively affects bone health, while excessive alcohol consumption can contribute to bone loss and increase the risk of falls. If you smoke, quitting is one of the most important things you can do for your long-term health.
4. Pay attention to testosterone and overall health.
Low testosterone can contribute to reduced bone and muscle mass. Men experiencing unexplained loss of strength, muscle mass, or other symptoms associated with low testosterone should discuss them with their physician. Other conditions, including thyroid, kidney, liver, and inflammatory diseases, can also affect bone health and should be appropriately managed.
5. Know your bone health.
Osteoporosis can progress silently without symptoms until a fracture occurs. Men at increased risk should discuss bone density testing, typically with a DEXA scan, with their physician. Men age 70 and older are generally recommended to undergo bone density screening, while younger men with significant risk factors may need evaluation earlier.
Protect Your Hips Before a Problem Occurs
As an orthopedic surgeon specializing in adult reconstruction, I have seen how dramatically a hip fracture can change a person’s life. While modern orthopedic surgery can successfully treat many hip problems, prevention is always preferable to treatment.
Maintaining strong bones and muscles, staying physically active, eating a nutritious diet, avoiding tobacco, limiting excessive alcohol, maintaining a healthy weight, and addressing medical or hormonal issues can all help protect your hips.
Don’t wait until you have a fracture to start thinking about your bones. Build strength today to help preserve your mobility and independence tomorrow.
