Them strong bones: a dairy-rich diet reduces the risk of osteoporosis

ISN'T OSTEOPOROSIS a "woman's disease"? Yes and no. While more women than men develop thinning bones as they age, research in the journal American Family Physician found that one in eight men over age 50 will suffer a broken bone linked to this debilitating condition. "About 20 percent of hip fractures occur in men," says Connie Weaver, Ph.D., head of the food and nutrition department at Purdue University in West Lafayette, Ind.

Alcohol abuse and smoking put men at higher risk, and those receiving hormone treatment for prostate cancer are particularly vulnerable, according to a study published in the New England Journal of Medicine.

But lifestyle changes can keep bones strong. In a trial at Purdue, men over 60 who took 750 milligrams of calcium a day "reduced bone loss to effectively zero over four years," says Weaver. Combined with their dietary calcium, this brought total calcium intake to over 1,200 mg, the recommended amount for men this age. Men under 50 should get 1,000 mg daily.

While supplementation is a way of ensuring you get your quota, a diet rich in low-fat milk, yogurt, and cheese has other benefits. "Calcium may be the main component for bone health," says Weaver, "but magnesium, riboflavin, phosphorous, and vitamin D in fortified milk are also linked to stronger bones and general good health."

The other key to maintaining strong bones is being active, especially starting pre-puberty. Men who play sports, lift weights, and do other weight-bearing exercises can do their inner selves a power of good.

COPYRIGHT 2005 Weider Publications
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