Bone density is important for men as well as women and for diabetics its doubly important because:
- Diabetes (Type 2) tends to onset as we grow older which simultaneously is when bone density starts to drop more rapidly;
- Controlling diabetes requires attention to an exercise program; and
- Exercise requires a fit and sound body to start, including sufficient bone strength and no danger of bone fractures or damage.
Luckily, once exercise starts it improves both diabetes and bone density - so that's a double win.
Contrary to general opinion bone density problems severely effect men as a group, as well as women. It's just that it effects women earlier - most men don't suffer until they are older than 65.
However about 20% of men 50 years and older will suffer a trauma related to "thin bones". For example in the US there are 2 million men suffers of osteoporosis and 12 million "at risk". And just to underline the point that men need to take this as seriously as women - medical records show that hip fractures have more alarming consequences for older men than women, with one-year mortality rate of up to 37.5%.
For both men and women bone density peaks at about 20 years old and starts a decline at about 35, accelerated by menopause in women and more slowly by loss of testosterone in men. The decline is about the same for both at about 65 years old and beyond. The bone density drops in the hard outer layer and even more in the soft spongy inner layer.
The loss of density means loss of support strength, and this can lead to fractures and injury.
Exercise, and in particular resistance exercise, has been found to improve bone density, or at least slow down the rate of loss. That's why exercise is doubly important for diabetics, and perhaps even more important for men diabetics as they will tend to be more overweight to start, and less conscious of their risk from loss of bone density.
Vitamin D is important, along with calcium, although it appears that vitamin D is the most important as it controls the absorption of calcium from the small intestine into the blood stream and then into the bones.
During exercise, and especially resistance exercise, we should be ensuring adequate levels of calcium and magnesium as these are also important for muscle function and growth. If sufficient calcium is not available active muscles will deplete some of the calcium which may have been used by the bone regeneration mechanism.
Therefore, as diabetics, we should be mindful to:
- Exercise to improve our diabetic condition and slow bone density loss;
- Ensure adequate calcium and vitamin D to supply bones AND muscle activity.
These two steps will minimize risks from bone density loss.
There is however some relatively bad news, not so good to finish up with, that 80% of bone density variations in young men is explained by genetic variation, and then comes age - neither of which are controllable. But you can respond in the same way as suggested, as there is no other sensible response unless you know and measure your bone density and know that you are not at risk.
Do I take any extra steps, besides exercise? Yes, I do take cod liver oil in various forms, and also calcium-magnesium balanced tablets in response to my exercise program - which has some strong and regular resistance exercises.
Remember, if you allow your bone density to decline through neglect then you will eventually be unable to exercise without unacceptable risk, and from that point your diabetic problems can only get worse. That's why I pay attention to bone density issues as I get older.
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