Men and Osteoporosis: Building Stronger Bones Later in Life
When people think about osteoporosis, they often picture women. But men get it too, and in New Zealand it’s a bigger issue than many realise. One in five men over 60 will experience a fracture related to bone loss. Understanding the condition and taking practical steps can help men stay active, independent and confident well into their senior years.
Why Men Are Often Overlooked
Osteoporosis develops when bones lose density and become fragile, increasing the risk of fractures. Because it’s commonly seen as a women’s health issue, men are often diagnosed later, sometimes only after a fracture has already occurred. Testosterone plays a role in maintaining bone strength, and levels naturally decline with age, contributing to bone loss over time. Other factors such as low calcium and vitamin D intake, smoking, excessive alcohol consumption and certain medications can also increase risk.
Recognising the Risk
There are usually no obvious symptoms in the early stages, which is why osteoporosis is sometimes called a silent condition. A fracture from a minor fall, or a noticeable loss of height, can be an early sign worth discussing with a doctor. Men with a family history of osteoporosis, or those who have taken long-term steroid medication, should consider talking to their GP about a bone density scan.
Everyday Steps That Help
Diet and movement remain two of the most effective ways to support bone health. Foods rich in calcium, such as dairy products, leafy greens and canned fish with bones, contribute to maintaining bone strength. Vitamin D, which the body produces from sunlight, is especially important in New Zealand winters when sun exposure is limited, and many older adults benefit from a supplement after checking with their doctor.
Weight-bearing activities, including walking, gardening and gentle resistance exercises, help bones stay strong. Balance-focused activities such as tai chi can also reduce the risk of falls, which is often the trigger for a serious fracture.
Looking After Overall Health
Reducing alcohol intake and quitting smoking both support better bone density over time. Regular check-ups with a GP allow for monitoring and early intervention if bone density becomes a concern. Home safety is worth considering too, since simple changes like better lighting and removing loose rugs can lower the chance of a fall.
Osteoporosis in men is common, manageable and nothing to feel embarrassed about. With good information, a few lifestyle adjustments and regular contact with a healthcare provider, men across New Zealand can continue living active, fulfilling lives well into their senior years.
