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10 Simple Ways to Build Stronger Bones

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.

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