Posts for category: Bone health

By Affiliated Foot & Ankle Care
May 22, 2019
Category: Bone health
Tags: Fractures   osteoporosis   bone health  

May is National Osteoporosis Month and at Affiliated Foot & Ankle Care we want our patients to be educated about this disease which causes weakened bones and an increased risk of fractures. The bones in your feet bear the most weight, carrying your entire body. Foot fractures decrease your ability to be mobile and can lead to devastating debility. Fortunately, there are many ways patients can lower their risk and increase the strength of their bones. Below are 10 easy ones to try:

  1. Choose low-fat or Greek yogurt for a snack or add to a smoothie—it’s a quick way to add more calcium to your diet.
  2. Find opportunities to walk more—walking provides a workout for bones that increases their strength. Parking further away from stores and offices, getting off the subway one stop ahead of your usual one, taking an extra lap around the grocery store are all simple ways to get in more steps.
  3. Know your risk—talk to our podiatrists, Dr. Varun Gujral and Dr. Nrupa Shah about your individual risk factors for osteoporosis and how to reduce your chances of developing this disease.
  4. Quit smoking—smoking causes damage to your bones.
  5. Drink alcohol in moderation.
  6. Move with friends—instead of the usual meeting for drinks on Friday, get your gang together for a brisk walk in a local park or trail.
  7. Sneak more greens like kale, broccoli and bok choy into your meals. Add leafy greens to smoothies, chopped ones to meatloaf, soups and salads.
  8. Try a new exercise—take a dance class, tennis lessons or join a hiking club. Both weight-bearing and muscle-strengthening exercises are needed to build and maintain healthy bones.
  9. Know your numbers—find out how much calcium and vitamin D you should have daily. If you are not getting enough through your diet, ask your doctor about supplements that can help you meet your goal.
  10. Get a little sun daily—this increases your vitamin D levels.

It’s estimated that one in two women and one in four men over the age of 50 will break a bone because of osteoporosis. It’s never too early or too late to protect your bone health. If you have concerns about this disease, contact our Edison, Monroe, or Monmouth Junction office for an appointment by calling: 732-662-3050.

By Affiliated Foot & Ankle Care
May 21, 2018
Category: Bone health
Tags: Arthritis   Gout  

Did you know that arthritis is an umbrella term that includes more than 100 different types of joint diseases? It’s also the leading cause of disability in the United States. At Affiliated Foot & Ankle Care, we know how debilitating joint pain in your feet and ankles can be. In honor of Arthritis Awareness Month, we want to encourage our patients to take steps now to prevent arthritis. It’s never too early or too late to start!

Changing What You Can

There are definitely factors that increase your risk of developing arthritis that you have no control over, such as your sex, age, and family history. But there are plenty of lifestyle choices you can make that will significantly lower your chances of getting a joint disease, including:

  1. Playing it safe—many times the site of a knee, ankle or another joint injury later becomes a place in your body where arthritis sets in. You can reduce your risk of arthritis by taking proper safety precautions when driving and playing sports. Avoiding an injury now can help prevent arthritis down the road.
  2. Quit smoking—this has been tied to an increased risk of Rheumatoid Arthritis.
  3. Watch your weight—osteoarthritis—the “wear and tear” kind where cartilage and joint tissue breaks down with age, is the most common form of arthritis. Maintaining a healthy weight means less pressure over time on the joints of your lower extremities.
  4. Exercise regularly—weight-bearing exercise helps strengthen bones and joints. Exercise also helps keep joints flexible and increases the range of motion—it’s the old “use it or lose it” strategy and it definitely applies to keeping joints healthy and being able to stay active.
  5. Choose foods carefully—in the case of gout (a form of arthritis that often affects your big toe), certain foods that are high in purines can be directly linked to attacks. Patients who suffer from this form of arthritis can lower the chances of an attack by not eating shellfish, red meat, red wine, rich sauces, beer and other alcoholic beverages.

If you notice the joints in your feet or ankles beginning to get stiff, painful or sore, contact our Edison, Monroe or Monmouth Junction, New Jersey offices for an appointment by calling: 732-662-3050. There are other causes of joint discomfort besides arthritis and our podiatrists, Dr. Varun (Ben) Gujral and Dr. Nrupa Shah will examine your feet, take your medical history, and help track down the cause of joint pain while it is in its earliest and most treatable stages.

By Affiliated Foot & Ankle Care
May 09, 2018
Category: Bone health
Tags: breaking a bone  

At Affiliated Foot & Ankle Care, we know that building and maintaining strong bones is important for our patients no matter what age they are. After all, your feet contain nearly 25% of all the bones in your body! Osteoporosis is a disease that makes a person’s bones weak and more likely to break. It’s estimated that half of the adults in the U.S. age 50 or older have an increased risk of breaking a bone due to osteoporosis or low bone density. Ideally, prevention should start in childhood and continue throughout your entire life. Below are some ways that you can make strong bones a family affair:

Moo…re Calcium Please—in addition to helping build strong bones, calcium is a mineral that also enables blood to clot, hearts to beat and muscles to contract. Your body loses some calcium each day. When you don’t take in the calcium your body needs it “borrows” some from your bones. Some sources of calcium are dairy products such as milk, cheese, and yogurt, certain green vegetables such as spinach, arugula, and kale, as well as fortified juices and cereals and soymilk. You can also increase your daily calcium intake by adding a few tablespoons of nonfat powdered milk to recipes.

Build Healthy Habits—eating a well-balanced, nutritious diet that helps everyone in the family avoid being overweight reduces strain on bones—especially those in your lower extremities. Be sure to also get enough vitamin D from foods (fatty fish like salmon, mackerel, and sardines are excellent sources) or a multivitamin. Avoiding smoking (which is a known to weaken bones and impede circulation) and immoderate use of alcohol.

Get off the Couch—strength training and weight-bearing exercise are bone health boosters. Biking, walking, dancing, and hiking are just a few ways your family can enjoy time together and make bones stronger. If you can exercise outside in the sun, you’ll also be getting a good dose of Vitamin D.

If you are an adult over the age of 50 and suffer a foot or ankle fracture, talk to our podiatrists, Dr. Varun (Ben) Gujral and Dr. Nrupa Shah, about assessing your risk for osteoporosis and ways you can prevent falls. Contact our New Jersey offices in Monmouth Junction, Edison or Monroe for an appointment by calling: 732-662-3050.