Diet & Nutrition

Phytoestrogens for Men Support Healthy Hormones, Prostate, Heart and More

Phytoestrogens for men? According to numerous scientists and medical professionals, phytoestrogens—plant compounds that mimic the female hormone estrogen in the body—may play an important role in men’s health. This article describes phytoestrogens, the benefits men might reap from incorporating them into their health regiment and attempts to dispel misconceptions about certain side effects men might experience resulting from exposure to phytoestrogens.

What Are Phytoestrogens?

Phytoestrogens are a subgrouping of what is medically referred to as phytohormones. Typically, these substances are produced by and found in plants, most notably in many of the fruits and vegetables people consume as part of their diets. Examples include produce like garlic, parsley, soybeans and soy products, carrots, kale, broccoli, potatoes, dates, cherries, apples, pomegranates, sunflower seeds, sesame seeds, grain products and coffee beans. Among the two most studied and well-known types of phytoestrogens are isoflavones and lignans.

Though phytoestrogens are not thought to be as potent as the hormone estrogen, which is among the chief female reproductive hormones, those in the medical community have expressed confidence in their ability to precipitate many positive dietary and overall bodily health impacts. What is of even greater significance is that phytoestrogens are also believed to offer men many important health benefits.

Phytoestrogens for Men May Reduce the Risk of Prostate Cancer

Isoflavones, the phytoestrogens commonly found in soy and soy byproducts, may help reduce a man’s chances of being stricken with prostate and other hormone-related malignancies. No place has this fact been more evident than in Japan where the incidence of the disease is five times less likely than in the United States and other Western nations. Testosterone, the main male reproductive hormone, is known to serve as fuel for prostatic cancer cells and cause this specific type of cancer to grow and spread. Several therapeutic regiments are geared towards limiting or, in more severe cases, eliminating a man’s ability to produce testosterone. Scientific research has also shown soy might be effective in prohibiting the growth of prostate cells in men suffering from prostate cancer. Researchers think the correlation might be related to the diet of the average Japanese man, which is much higher in soy than of men in the United States and other western nations.

Exploring Additional Health Benefits of Phytoestrogens for Men

It is suggested that isoflavones may play a part in helping men maintain healthy levels of LDL, aka “bad” cholesterol in their bloodstreams. This type of cholesterol is responsible for precipitating cardiovascular problems such as coronary artery disease, strokes and peripheral artery afflictions. Studies conducted on Asian men, all of whom consume diets rich in soy products, revealed they experienced less incidence of heart disease. Prominent American health organizations, such as the Food and Drug Administration and the American Heart Association, have stamped soy as a heart-healthy product and recommends men include more edible items containing the nutrient in their diets.

Scientists and nutritionists have discovered many men, especially those of advanced ages, consume diets lacking protein. For the most part, foods rich in soy are thought to be healthy but also contain enough protein to help those deficient in the critical dietary component meet—at a minimum—the nutrient’s recommended daily allowances.

Lignans: The Other Phytoestrogen for Men’s Health

Like isoflavones, the phytoestrogens known as lignans are thought to provide added protection in the fight against various forms of cancer, as well as aid in the reduction of cholesterol levels. However, scientists believe these chemicals possess several health-boosting attributes, including:

Preventing Hair Loss

Lignans are said to block the body’s ability to synthesize testosterone into the hormone called dihydrotestosterone (DHT). DHT collects in the hair follicles and can contribute to male hair loss or possibly even complete baldness.

Strengthening the Immune System

Lignans contain numerous antioxidants. Antioxidants are substances that prevent or lessen inflammation in the body’s cells and tissues. The reduction and/or elimination of inflammation boosts the body’s immune system.

Helping to Maintain Healthy Hormone Balance

The similarity of phytoestrogenic lignans to sex hormones enables them to dock at certain hormone receptor sites, enabling them to contribute to promoting a healthy balance of hormones, especially during andropause.

Contrary to the belief of some, phytoestrogens in men do not cause feminization or bring about certain physiological changes. In the recent past, rumors have circulated that consuming a diet plentiful in phytoestrogens, particularly those containing soy, can lead to men developing excess breast tissue (a medical condition known as gynecomastia). That said, there are many in the scientific community who believe this theory is more of an “old wives tale” with little factual evidence. Studies conducted have shown that, if eaten in moderation and as part of an otherwise balanced diet, soy-based phytoestrogens like isoflavones will not result in a man developing breasts or experience any other form of “feminization.”

While research is still ongoing, the studies that have been completed suggest phytoestrogens may play a role in men improving their overall health and quality of life.

Using Probiotics for Eczema Can Help Heal Your Skin

Nov 29 by Ewcopywriting Leave a Comment

Eczema is a bothersome and often uncomfortable inflammatory skin disease, also known as dermatitis. There are several different types of eczema, but the most common type is atopic dermatitis. An estimated 31.6 million people in the United States alone suffer from eczema. The condition is more common in children; in fact, up to 15 percent of all children will experience temporary eczema. However, eczema can also be a chronic condition that may last a lifetime.

Atopic dermatitis is characterized by areas of skin that are dry, red, itchy and scaly. In severe cases, skin may be become crusty, cracked and bleeding. In such cases, the skin becomes much more prone to infections and complications may arise as a result of this. Eczema can have a negative impact on a person’s quality of life due to physical discomfort, impact on self-image, money spent on treatments and time spent treating the disease. It is estimated that one-third of people with eczema spend between one and three hours a day treating it.

This skin condition is not completely understood by science. Symptoms are made worse by environmental factors such as heat and external irritants like harsh laundry detergents. However, neither of these things are the underlying cause of eczema. Current research points to eczema being an abnormal immune system reaction. There seems to be a genetic component to the condition. Some of the most recent studies have also discovered that eczema is linked to bacterial imbalances both inside and outside the body.

What Exactly Are Probiotics?

The human body is teeming with other life—microorganisms inside and outside the body outnumber our one cells 10-to-one. The digestive tract, in particular, is home to a complex ecosystem of bacteria. The gut microbiome, as it is often called, has been the subject of much pioneering research since the turn of the 21st century. Such research has been done with the aid of new DNA sequencing methods that allow researchers to detect microorganism species that would otherwise remain in hiding in our digestive tracts, unable to be cultured in a petri dish for identification.

The gut microbiome consists of bacterial and fungal species that are beneficial to our health, as well as species that are harmful. The balance of beneficial versus harmful species characterizes whether a person’s gut flora is healthy or unhealthy. Scientists have discovered that many different aspects of health are linked to the balance of gut bacteria, including immunity, child development, obesity, digestive efficiency and mood.

Though more research is needed, there is increasing evidence that adding more beneficial bacteria to the body can improve the health of your gut microbiome and therefore improve certain aspects of health. When you add to the populations of healthy bacteria, you also decrease the populations of harmful bacteria.

Food or supplements containing beneficial microorganisms are known as probiotics. There are many probiotic supplements products on the market that consist of healthful bacteria inside a capsule to be swallowed. There are also many probiotic foods, including:

apple cider vinegar
kefir
kombucha
miso
raw cheese
sauerkraut
tempeh
yogurt

Probiotic consumption can have many benefits including a better immune system, better digestion and decreased symptoms of gastrointestinal disorders. Preliminary research even suggests that probiotics could be useful for treating stomach ulcers, respiratory infections and urinary tract infections. Since the gut microbiome has been linked to immune function, and eczema is an immune condition, it comes as no surprise that the latest research supports the use of probiotics for preventing and relieving eczema.

Probiotics for Eczema: An Effective Route?

There is a well-established link between the microbiome and eczema. Research has found that people with eczema have an abnormal bacteria balance, including unusually high populations of harmful species. Research suggests that probiotics can help prevent the formation of eczema in the first place—the children of mothers who take probiotics during the last few weeks of pregnancy, or while breastfeeding, have a lower rate of eczema. The mother’s microbiome affects the newborn child’s microbiome because the latter develops from the former; gut flora are essentially given to the child by the mother through several processes.

Preliminary research suggests that taking probiotics can also help reduce the severity of eczema that already exists. In one study, 118 children with eczema were given a probiotic twice a day for 12 weeks, or a placebo. The children who took the probiotic experienced relief from eczema, compared to the children in the placebo group.

The bottom line? There has not yet been enough research to support the idea that eczema can be treated solely with probiotics; nor is the use of probiotics a guarantee of relief. Probiotics are better thought of as a supplemental treatment in a comprehensive eczema treatment plan, which should also include things like:

antihistamines to relieve itching
avoiding foods that seem to promote flare-ups
avoiding fragrance in soap, detergent, and lotions
keeping the environment cool
moisturizing the skin daily
topical corticosteroids to reduce irritation
using bandages in case of cracking/bleeding
wearing natural fabrics

Further studies may help answer important questions about using probiotics to treat eczema, such as which species should be used, what the best dosage is, and who probiotics are most effective and appropriate for. Until this research takes place, using probiotics if you find it helps to relieve your eczema will most likely not do any harm.

Seasonal Affective Disorder (SAD): How Changing Seasons Can Change Your Mood

Nov 27 by Ewcopywriting Leave a Comment

Seasonal affective disorder (SAD) is a type of depression that comes and goes with the seasons. The most typical pattern for SAD is that symptoms start in the late fall or early winter and go away with the arrival of spring. It is also possible for someone to experience seasonal affective disorder in a summer pattern, though this is quite rare.

In previous decades, seasonal affective disorder was considered a completely separate condition than major depressive disorder. However, professionals now consider it to simply be a subset of major depressive disorder, with a seasonal aspect attached.

In order to be diagnosed with SAD, you have to meet the full criteria for clinical depression, you must only experience the depression during a particular season and it must occur for a minimum of two years. If you are experiencing several of the following symptoms, you may meet the diagnostic criteria for a major depressive episode:

anxiety
changes in appetite or weight
difficulty concentrating
feeling hopeless
feeling sad
feeling worthless
feelings of guilt
irritability
lack of energy
lethargy or sluggishness
losing interest in activities you once enjoyed
sleep disturbances
thoughts of death or suicide
symptoms must be present across most days and situations

There are certain risk factors for seasonal affective disorder. Women are four times as likely to be diagnosed with seasonal affective disorder. Those who live far from the equator—whether far north or far south—are many times more likely to suffer from this condition. For example, whereas only 1 percent of Florida residents experience seasonal affective disorder, 9 percent of Alaska residents do. Seasonal affective disorder is most commonly diagnosed in adolescents and young adults, which may indicate that younger age is a risk factor, though it may also be that older adults are less likely to seek out diagnosis and help for this disorder. Lastly, a family history of seasonal affective disorder, major depression and possibly other psychiatric illnesses may raise your risk of developing seasonal affective disorder yourself.

Why Does SAD Occur?

There are several factors that contribute to depression in the darker months of the year (the causes of summertime depression are much less understood). Serotonin is a neurotransmitter highly responsible for maintaining a normal mood; production of this chemical is partly triggered by sunlight exposure. Since there is much less sunlight during the fall and winter, serotonin levels can plummet. Less sunlight also means less vitamin D production; a lack of this nutrient has been highly linked to depression and mood.

Melatonin is another neurotransmitter—its presence promotes mental and physical sleepiness, which is important for falling asleep at night. Melatonin begins to be secreted once the sun goes down; its release is triggered by darkness. When the world around you is dark all the time, melatonin may be released at inappropriate times, leading to lethargy and lack of concentration, which are integral symptoms of depression for many people.

In the fall and winter, the generalized darkness of the outside world can have a negative effect on brain chemistry, causing depression. The cold and gloomy weather can also drive many people to stay inside. Though it may feel cozy to stay at home in the winter, the downside of this is that it could lead to social isolation. Social isolation may be a contributing factor for wintertime depression for some sufferers.

How Can SAD Be Treated?

There are many possible angles to take when it comes to treating seasonal depression. The mainstays of treatment are medication to help re-balance brain chemistry, and specialized psychotherapy for seasonal depression. Therapy is great for helping the patient learn to identify and change negative thoughts and behaviors that perpetuate depression, learn healthy ways to cope with depression and learn how to manage stress.

The principal aspect of treating seasonal affective disorder, that isn’t used to treat conventional depression, is light therapy. The purpose of light therapy is to mimic natural outdoor light to replace the sunlight lost during winter. This treatment has been used for seasonal depression since the 1980s. Traditional light therapy consists of sitting in front of a specially-made bright light for 20 to 60 minutes, usually within the first hour of waking up in the morning.

A common complaint of people who use light therapy is that they do not always have time to sit in front of the light every single morning. To make light therapy more flexible and convenient, a number of companies have developed special light-emitting glasses. With these special glasses, the wearer can continue to carry out everyday tasks while receiving therapeutical doses of light that does not affect the quality of vision.

In addition to these treatments, another great addition to a seasonal depression treatment plan is taking a supplement that contains vitamin D, which has been shown in research to help relieve depressive symptoms. Lastly, an important habit for sufferers of any type of depression to develop is exercise. Research shows that regular exercise can be as effective as medication or psychotherapy. Even just 30 minutes of aerobic exercise three times a week can make a big difference. Exercise relieves depression because it releases endorphins, regulates the circadian rhythm, reduces stress, increases light exposure if done outside and can help improve self-esteem.

Old Human Cells Rejuvenated by Resveratrol-like Compounds

Nov 15 by Ewcopywriting Leave a Comment

The anti-aging industry pulls in billions of dollars every year with promises of helping people preserve both health and beauty. While beauty products offer to keep us young with creams and serums, scientists suggest that youth comes from the inside out. What we feed our cells can make all the difference in whether they stay young and healthy over our lifetime. According to new research, plant compounds called resveralogues may be important in keeping our bodies healthy and cells rejuvenated.

What Causes Aging?

Understanding the root cause of aging is essential to learning how to stop it. There are several factors that contribute to cellular aging and eventually death. Oxidation is one such important factor. Although our cells need oxygen to survive, this comes at a cost. Metabolic processes that use oxygen split the oxygen molecule into two free radicals. These radicals can cause great destruction to cells if not controlled. While our body has natural antioxidant abilities, eating antioxidant vitamins and compounds also is necessary to keep free oxygen radicals from damaging DNA.

Telomeres also are an important part of aging. These structures act as a cap on the end of DNA and prevent DNA from being damaged during division. They become thinner and thinner until they finally wear away and are unable to protect DNA. This leads to issues with DNA division, which is necessary for cells to replicate and replenish tissues. When people are young, they make an enzyme called telomerase that rebuilds telomeres so cell division can occur almost constantly. However, as we age the body stops making telomerase, leading to less frequent cell division and more visible damage to tissues.

Last, a process called mRNA splicing appears to be a factor in aging. This process occurs after proteins have been created by the cell. In mRNA splicing, different “building blocks” are spliced together to make functional cell components. Splicing factors are chemicals that tell the body to perform mRNA splicing and create new components to support cell division and divide. Cells that have replicated many times eventually stop undergoing mRNA splicing due to a lack of these factors, causing an aged appearance.

What Are Resveralogues?

Have you heard that red wine and dark chocolate can be good for your health? This is indeed true due to both containing a natural compound called resveratrol. Resveratrol is a natural plant compound found in red wine, red grapes, red berries, chocolate and even peanuts. It has been linked to a variety of anti-aging and anti-oxidant effects. This, in turn, has been linked to lower risk of cancer, cardiovascular disease and a variety of other life-threatening diseases. Resveratrol also has been found to lead to longer life spans in cells of a variety of kinds, from human cells to even simple yeast.

There are several compounds that are biochemically similar to resveratrol and thus have the same effects. These compounds are called resveralogues. These compounds may be the key to maintaining healthy youthful cells longer than we ever thought possible before.

How Are Cells Rejuvenated by Resveratrol-Like Compounds?

Resveralogues appear to be key to preventing aging by encouraging the production of splicing factors and thus cell division.

Scientists were able to grow human cells in vitro, or in a Petrie dish. These cells eventually aged enough times that they became aged and stopped making splicing factors. As expected, cell division slowed and even stopped. However, when resveralogues were added to the cells they regained function. One important function that they gained was the production of splicing factors. This, in turn, caused the cells to begin dividing once again, creating new, young, healthy cells.

Could this compound stop aging in its tracks? The scientists behind the research are hopeful. They also point out that more study will be needed before an anti-aging treatment can be developed from this knowledge. Professor Lorna Harries, one of the lead researchers, notes that “We are now trying to see if we can find out how the changes in splicing factor levels [cause] cell rescue. We have more papers in preparation on this.”

Preserving Youth From the Inside Out

It is clear that what we eat can have as great of an effect on aging as anything we apply to our skin. Preserving health from the inside out should be the goal of any anti-aging product. Until resveralogues are available on the mass market, people who wish to remain young should continue to take in antioxidants and other supplements known to reduce the effects of aging. Vitamins C and E, as well as foods containing resveratrol, all have been found to be effective in many research trials.

Researchers are constantly making new discoveries about natural ways that we can remain healthier and more youthful throughout our lives. Someday maintaining smooth skin, a youthful appearance and optimal health may be possible for a previously unknown length of lifespan. Although resveralogues are currently unavailable, there are many supplements, foods and beverages that contain the important anti-aging compound resveratrol.

Natural Ways to Boost Brain Health and Support Healthy Cognitive Function

Nov 10 by Ewcopywriting Leave a Comment

Cognitive function is a term that refers to a large collection of mental functions, including but not limited to attention, concentration, language use, learning new information, memory, processing thoughts and reading comprehension.

The strength of your cognitive function abilities is directly related to your brain health. Cognitive ability is also linked to aging—it is normal to experience a certain amount of cognitive decline as you get older. However, different people experience different levels of age-related cognitive decline. Some older adults may maintain the same high levels of cognitive function well into their 80s, while others may start to show signs of cognitive decline by their 60s.

Out of all the cognitive functions, those most likely to be affected by aging are attention and memory. Of course, individual experiences will vary as far as what specific cognitive functions are affected. Researchers have tied age-related cognitive decline to changes in brain structure. This may make it sound like cognitive function is out of your control—how could you possibly change your brain structure? The reality is that there are many things you can do to boost brain health and support healthy cognition as you get older. Because it’s never too early to start protecting brain health, the following advice is applicable to adults of any age group.

Eating Right to Improve Cognitive Function

Research has shown that the Mediterranean diet is helpful for preserving cognitive function. This diet places an emphasis on fruits, vegetables, whole grains, beans and legumes, lean protein and healthy fats like olive oil. Eating this way has also been shown to help prevent major chronic diseases and help you live longer.

It is easy to shift the way you eat to the Mediterranean diet with a series of small changes. Opt for fish or lean poultry instead of meats with a higher saturated fat content, like beef and pork. Eat a couple of servings of fruits and vegetables at every meal. Switch out processed grains for whole grains. Replace saturated fats, like butter, with extra-virgin olive oil. In fact, the consumption of extra-virgin olive oil has been linked with cognitive preservation, independent of the rest of the Mediterranean diet, making this healthy oil one of the most important components.

There are also specific foods that contain compounds that research has linked to better cognitive function. Incorporate the following foods into your diet to boost your memory and learning ability:

avocado
blueberries
cinnamon
cocoa
coffee
egg
kale
peppermint tea
spinach
walnuts

Living a Brain-Healthy Lifestyle

Making certain lifestyle choices can boost your mental functioning. Arguably, the most important thing is to get plenty of aerobic exercise. Exercise improves blood flow to the brain and improves neuroplasticity, which is the brain’s ability to grow new brain cells and form new neural connections. Exercise balances neurotransmitters, decreases the levels of stress hormones, improves memory and much more.

Getting plenty of sleep, including taking naps, is great for brain health and cognition. One study found that among adults over the age of 65, taking an hour-long nap in the afternoon improves performance on cognitive tests. Those who did not nap at all, or who took naps of a different length, did not receive this benefit.

Reducing stress will help your brain function more smoothly. In one study, volunteers who meditated and listened to music daily for three months had better memory and cognitive performance than volunteers who did not take these stress-relieving measures. In other research, just 25 minutes of meditation and yoga per day was helpful for mood as well as cognition.

Supplements to Boost Brain Health

In conjunction with a Mediterranean diet and healthy lifestyle, certain ingredients can help boost brain health. For example, inositol and choline are two essential nutrients that are synthesized within the human body but that can also be bought as a supplement. These nutrients are found in all living cells. Inositol has neuroprotective properties, which can help preserve cognition as the decades pass. Choline is known to be very important for brain development.

Vinpocetine is a naturally-occurring compound derived from the periwinkle plant. It has neuroprotective properties, reduces neural inflammation and improves blood flow to the brain. These factors make it great for improving cognition. It is scientifically proven to improve reaction time, and a fast reaction time can improving your functioning in a surprising number of areas.

DMAE, short for 2-dimethylaminoethanol, is a substance that’s great for improving alertness and mental clarity. It works by increasing levels of the neurotransmitter acetylcholine. This neurotransmitter is also important for memory and mood. In one 2009 study, researchers found that DMAE can help improve memory in people with cognitive impairment.

Huperzine A is a supplement derived from the moss species Huperzia serrata. This supplement helps balance neurotransmitters, improves memory and protects nerve cells. Research even suggests that huperzine A could even help with Alzheimer’s disease.

Lastly, NADH is a coenzyme derived from the B-vitamin niacin. Research shows that higher levels of NADH in the brain can help improve mental function. Another use of NADH is to treat chronic fatigue syndrome.

Incorporating some of these powerful nutrients into your diet or supplementing with a high-quality formula that provides one or more of these could help protect brain health and cognitive function as you age.

Osteoporosis in Men: A Serious Yet Often Overlooked Disease

Nov 01 by Ewcopywriting Leave a Comment

Osteoporosis is a disease where the density of your bones falls to a critical point where they are so weak that even mild physical impact can fracture them. Some people do not experience any symptoms of osteoporosis until they break a bone in a situation that would not have harmed them when they were younger. Osteoporosis is considered an age-related disease; osteoporosis is most common in women over the age of 50 and men over the age of 60.

Osteoporosis: Not Just a “Woman’s Disease”

It’s a fact that osteoporosis is much more common in women. This is true for several biological reasons. The sudden drop in estrogen levels that women experience during menopause causes their bone mass to rapidly deplete. Women also have smaller bones than men to begin with, so when bone mineral density starts to drop with age, women’s bones reach that critical weakness point much more quickly.

Unfortunately, because osteoporosis is far more prevalent in women, it is often considered somewhat of a “woman’s disease,” leaving osteoporosis in men under-recognized and under-treated. Indeed, one to two million men in the United States alone have osteoporosis, with an additional eight to 13 million men suffering from low bone mass that could lead to osteoporosis in the future. Approximately 13 percent of American men over the age of 50 will suffer at least one osteoporosis-related fracture in their lifetime. Though this rate is not as high as that of women, men are twice as likely to die after an osteoporosis-related hip fracture than women are. Therefore, awareness of male osteoporosis is an important public health concern.

What Causes Osteoporosis in Men?

Of course, aging is the primary cause of osteoporosis. However, there are many other medical and lifestyle risk factors that can make you more likely to suffer from osteoporosis as a man. There are also some medical problems and other factors that can actually be the cause of your osteoporosis, rather than aging. The most common causes and risk factors for this disease in men include:

age-related testosterone deficiency
androgen deprivation therapy
corticosteroid use
excessive alcohol use
low body weight
low calcium levels
low vitamin D levels
physical inactivity
previous bone fractures
small body frame
spinal cord injury
tobacco use

One of the strongest risk factors for osteoporosis is heredity. If your father had low bone mineral density or osteoporosis, you are four times as likely to also eventually develop it. If both your mother and your father had it, you are almost eight times as likely to develop it with age.

There are also several less-common risk factors and causes of osteoporosis in males:

anti-epileptic drugs
chronic kidney disease
chronic liver disease
Cushing syndrome
eating disorders
HIV
hypercalciuria
hyperparathyroidism
malabsorption (e.g. that caused by celiac disease)
mastocytosis
multiple myeloma
organ transplantation
osteogenesis imperfecta
rheumatoid arthritis
Type 1 or 2 diabetes

Treatment and Prevention

Osteoporosis can be prevented by making efforts to preserve your bone mineral density as you get older. It is especially helpful to achieve optimum bone strength before the age of 30, if possible.

Proper calcium and vitamin D intake are crucial for healthy bones. Men older than 50 years of age should get at least 1,200 milligrams of calcium daily. As for vitamin D, men over the age of 50 should get at least 400 IU daily, and men over the age of 70 need 600 IU. However, experts recommend that for the purposes of preventing osteoporosis, you should consume at least 800 IU of vitamin D daily. Getting enough calcium and vitamin D has been proven to reduce the risk of fractures by 12 percent.

Other nutrients that can help reduce your risk of osteoporosis are magnesium and vitamin K. Arguably, it is a good idea to take a daily supplement that contains all of these nutrients. However, even if you take a supplement you should also eat a diet designed for bone health. Important foods to eat include fortified dairy, all manner of vegetables, egg yolk, nuts, seeds, whole grains, fatty fish and mushrooms. Getting plenty of fiber is also important, as research shows that dietary fiber can help increase calcium absorption. This is likely because fiber causes food to be digested more slowly, giving your body more time to absorb the calcium.

To improve bone strength, you must also adjust your lifestyle if necessary. Abstain from tobacco, limit alcohol to two drinks per day, and engage in weight-bearing exercises at least twice a week.

All men over the age of 70 should receive regular osteoporosis tests, just to make sure. If you have any of the risk factors or medical problems described earlier, routine testing should start at the age of 50.

They say that an ounce of prevention is worth a pound of cure. However, for men who have already been diagnosed with osteoporosis, medical intervention is in order. A class of medication known as bisphosphonates is the principal treatment; these can be administered orally or intravenously. Furthermore, any medical conditions that could be causing or contributing to a man’s low bone mass should be addressed. For example, a man who has developed osteoporosis due to sex hormone deficiency should investigate the possibility of testosterone therapy.