Testosterone And Bone Health
When we think about testosterone, the first things to come to our minds are our muscles, strength, sex drive and performance. What many of us may not realise is that Testosterone is a crucial regulator of our bone health too.
Without it, our bones would become weaker and we would be at greater risk of fractures and bone related illnesses such as osteoporosis.
In this article I look at the relationship between testosterone and our bones, I will give you some guidelines on how you can keep your bone health at its peak.
I will cover these points:
- Bone health
- The link between testosterone and your bones
- How To maximise the strength of your bones.
Table Of Contents
As we start to get that little bit older, our body starts to experience a reduction in crucial minerals that help to optimise our bone health.
This can cause them to become weaker and more brittle, leaving them more susceptible to fractures.
The areas most at risk are the hips, spine and wrists.
Although more common in women, as an example there are over 1 million hip fractures in men each year. Another fact is that in the US along over 25 million men have osteoporosis.
“Osteoporosis is a medical condition which sees old bone deteriorating at a faster rate than new bone cells are formed”
Bone is actually metabolic tissue, and any problem or significant change in your hormonal health will have a direct result on your metabolic health.
There has been a firm link established between hypogonadism ( Low T ) and bone health, especially the onset of osteoporosis.
It is therefore in every mans interest to try and ensure that his testosterone levels are kept at their peak.
Bone Health And Low Testosterone
There are a number of factors that can reduce bone health, these can include lifestyle choices such as poor diet, smoking and drinking too much alcohol.
There are some genetic factors too, race, ethnicity and family history can also increase the risk of bone problems.
It has been proven that when testosterone levels reduce, your bone health can suffer as a direct result. Doctors have been known to initiate a bone scan to check for low T. Men who are hypogonadic have a far greater risk of fractures.
The importance of testosterone when it comes down to your bone health is the fact that some of your testosterone is naturally converted into estrogen by a process called aromatisation .
In men Estrogen is responsible for maintaining bone integrity and strength.
Therefore it goes without saying that if your testosterone levels are low, there is not enough of it to be converted into bone strengthening estrogen
Now we also know that too much Estrogen is not good for a man, but its crucial that we have enough of it in our blood otherwise we are putting our bone health at risk.
How Can I Strengthen My Bones
There are some ways of boosting your bone health with minimal effort or any major changes to your lifestyle.
Get Enough Vitamin D
Vitamin D3 ( sometimes called cholecalciferol) has been proven in clinical trials to boost testosterone levels, increase energy and strengthen the immune system.
There is a problem in that for many of us, we do not get sufficient Vitamin D naturally.
The main source of Vitamin D is from exposure to the sun, and for anybody living north (or far south) of the equator they do not generally get enough sun each day to maintain their levels naturally.
Vitamin D is crucial to keeping your bone health at peak levels, it contains calcium and phosphorous which are crucial to strong bones.
A recent study in the British Medical Journal reported that daily supplementing with Cholecalciferol reduced the number or reported fractures over a 5 year period by 22%.
AS with all tissue, metabolic tissue can be strengthened ad will grow with the right form of stimulus. Any exercise with weights puts the bones under pressure which forces them to adapt and become stronger. What it can also do is to slow down bone loss as you get older.
One study that looked at a group of older men who had previously not done any strength training.
They reported that the bone strengthening enzymes rose by over 26% over a 4 month training period.
The men also saw their strength increase by 45% which is another factor in reducing the risk of fractures
It has been proven that weight training is not only beneficial for bone health.
It is also a key player in triggering increased testosterone production.
A landmark study carried out in 2007 demonstrated this fact when test subjects competed a training circuit 3 days per week over a month saw testosterone increases by up to 40%.
Get Enough Magnesium
Magnesium plays a crucial part in the upkeep of bone health. Any shortfall in it has been linked to the deterioration of bone structure.
It plays a key role in the metabolism of calcium which as we all known is the mainstay of good strong bones.
Magnesium is also a crucial mineral used in the production of testosterone. Again any shortfall can reduce production of the hormone which can lead to many health issues.
Around 60% of all magnesium in the body is stored in our bone tissue.
Don’t Get Too Skinny
None of us want to be overweight, but on the flip side being too skinny is not good either.
It can leave you physically weaker and can actually speed the way bones can deteriorated with age..
By boosting your muscle mass it not only increases your strength. It also provides you with some protection and padding for your body.
Eat More Calcium
Calcium is a key mineral to consider when trying to boost bone health and strength. It is actually the most common mineral in your body, and in fact virtually every cell uses it in some way.
If you are not getting enough calcium in your diet, your body actually turns to the bones to release enough calcium to maintain the other processes.
You should try to boost calcium intake with your diet.
Experts tell us than on average we need around 1200mg per day.
Its generally easy to find calcium in the foods that you eat. It’s common in all dairy products, some cereals and dark green vegetables such as kale, broccoli and beans. Salmon is another great source of calcium.
To Sum Up
As we start to get older our body will usually start to become weaker.
Our bone health in particular is one that if left unchecked can decline quite quickly.
Testosterone levels are closely linked to our bone health. It’s been proven beyond any doubt that the two run hand in hand. If you have low T, your bones will become weaker and more prone to fractures.
There are some lifestyle and dietary changes that you can make to reduce the risk.
What you can also do is to take a natural T-boosting supplement, this will naturally help increase your hormone production, which as shown above will induce a direct hormonal effect which not only helps strengthen your bones, it can boost your overall health too….
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