Healthy Choices for Strong Bones


At NY Foot Health, we are interested in educating patients of all ages about good podiatric health. Osteoporosis, although it primarily affects people over the age of 50, is something that everyone should be concerned about and can act now to prevent. Consider these statistics:

  • 1 in 2 women and 1 in 4 men over the age of 50 will sustain a fracture due to osteoporosis.

  • 54 million people currently have low bone density issues.

  • Fractures can lead to long-term disability, mental health problems and many other conditions associated with an inability to be mobile and independent.

The good news is that no matter how old or young you are, you can take steps to reduce your risk of fractures and build bone strength.

Know Your Risk

Start by talking to your podiatrist about your personal risk factors, especially if you have had one or more stress or acute fractures in your feet or ankles. Need to find a podiatrist? Use our online directory to find a qualified one in your area. In addition to diet, sex and family history, other risk factors for osteoporosis include medications you take, medical conditions, body type and more. Your physician can help you determine your level of risk and whether or not it makes sense for you to have a bone density test at this time.

Eat a Well-Balanced Diet

Getting enough calcium and vitamin D is crucial for bone strength. Don’t stop at dairy products. There are many other sources, such as seeds, leafy greens, canned fish and fortified cereals, breads and juices. Your diet is also the pathway to maintaining a healthy weight or losing excess pounds if you are overweight to reduce the strain on the bones of your lower extremities.

Make Healthy Choices

  • Lifestyle choices can greatly impact bone health. These will help:

  • Exercising regularly

  • Not smoking

  • Limiting alcohol consumption

Fall-Proof Your Home

Reduced opportunities to fall will also help reduce the risk of fractures even if your bones are not strong. Steps to take:

  • Remove throw rugs, low lying furniture, plants and clutter throughout your home

  • Make sure all electrical and computer cords are tucked away and not in walking paths

  • Install adequate lighting outside your home’s entrance and inside your home in stairways, hallways and other places you may need to go when it’s dark

  • Add grab rails to toilets and showers

  • Be sure staircases have railings on both sides.

Being proactive about the health of your bones will ensure an active life for many years to come. Want to learn more about conditions that affect your feet? Contact us today.