6 Ways to Build Stronger Bones and Prevent Osteoporosis
Did you know that there are 26 bones in each of your feet? That’s approximately 25% of all the bones in your entire body! Here at NY Foot Health we believe it’s important for patients to know how to be proactive in the care of their feet. No matter what your age, you can take steps now to strengthen your bones and prevent osteoporosis—a disease that decreases bone density and results in frequent fractures. Here are some tips to improve bone health:
1. Eat more yogurt—let’s start with the obvious one, getting more dairy into your diet. Milk, cheese and yogurt are all excellent sources of calcium and vitamin D—a vitamin that helps your body absorb calcium.
2. Go for the greens—if you’re not a milk fan or are lactose intolerant, there are other foods that are good sources of calcium. These include leafy green vegetables like bok choy and kale, sardines, white and kidney beans, edamame and almonds. You can also use milk substitutes like soy or almond milk and certain cereals and juices that are fortified with extra calcium.
3. Do more jumping jacks. If you’re able to do weight-bearing exercise (always check with your physician before starting a new exercise program), this is a great way to keep bones strong.
4. Keep an eye on the scale. A lower weight means less stress on your bones—particularly those in the lower extremities. Maintaining a healthy weight through a nutritious diet and regular exercise is win-win for your bones and your body.
5. Sit in the sun. Sunshine increases the amount of vitamin D in your body which helps your body use the calcium it takes in more efficiently. Of course, don’t forget sunscreen to protect your skin!
6. Be in the know. Discuss your risk of osteoporosis with your foot doctor (if you don’t have a podiatrist, we can help you find one through our online directory), especially if you have had one or more foot fractures. Family history, medications, body shape and other factors all come into play when assessing risk for this disease.
AT NY Foot Health we offer many community initiatives that show patients how to take good care of their feet and be healthy overall. To learn more, contact us by calling: and also consider subscribing to our free e-newsletter.