Fox Point, WI Podiatrists on Eating Right and Preventing Osteoporosis
Osteoporosis is a disease of progressive bone loss associated with an increased risk of fractures. It literally means “porous bone”. The disease often develops unnoticed over many years, with no symptoms or discomfort, until a fracture occurs. One of the first places one may see the effects of osteoporosis is in the feet. A stress fracture in the foot is often a first sign.
There is a lot you can do throughout your life to prevent osteoporosis, slow its progression and protect yourself from fractures.
Include Adequate Amounts of Calcium & Vitamin D in Your Diet
During the growing years, your body needs calcium to build strong bones and to create a supply of calcium reserves. Building bone mass when you are young is a good investment for your future. Inadequate calcium during growth can contribute to the development of osteoporosis later in life. Whatever your age or health status, you need calcium to keep your bones healthy. Calcium continues to be an essential nutrient after growth because the body loses calcium every day. Although calcium can’t prevent gradual bone loss after menopause, it continues to play an essential role in maintaining bone quality. Even if you have gone through menopause or already have osteoporosis, increasing your intake of calcium and vitamin D can decrease your risk of fracture. How much calcium you need will vary depending on your age and other factors. The National Academy of Sciences make the following recommendations regarding daily intake of calcium:
- Females & Males 9 to 18 years : 1,300 mg per day
- Women & Men 19 to 50 years: 1,000 mg per day
- Pregnant/Nursing women up to age 18: 1,300 mg per day
- Pregnant/Nursing women 19-50 years: 1,000 mg per day
- Women & Men over 50: 1,200 mg per day
Daily products, including yogurt and cheese are excellent sources of calcium. An 8-ounce glass of milk contains about 300 mg of calcium. Other calcium-rich foods include sardines with bones and green leafy vegetables, including broccoli and collard greens.
If your diet doesn’t contain enough calcium, dietary supplements can help. Talk to your doctor before taking a calcium supplement.
Vitamin D helps your body absorb calcium. The recommendation for vitamin D is 200-600 iu daily. Supplemented dairy products are an excellent source of vitamin D. (A cup of milk contains 100 iu. A multi-vitamin contains 400 iu of vitamin D.) Vitamin supplements can be taken if your diet doesn’t contain enough of this nutrient. Again consult with your doctor before taking a vitamin supplement. Too much vitamin D can be toxic.
Like muscles, bones need exercise to stay strong. No matter what your age, exercise can help you minimize bone loss while providing many additional health benefits. Doctors believe that a program of moderate, regular exercise (3 to 4 times a week) is effective for the prevention and management of osteoporosis. Weight bearing exercises such as walking, jogging, hiking, climbing stairs, dancing, treadmill exercises, and weight lifting are probably best. Falls account for 50% of fractures, therefore, even if you have low bone density, you can prevent fractures if you avoid falls. Programs that emphasize balance training, especially Tai Chi, should be emphasized. Consult your doctor before beginning any exercise program.
From heel pain to ingrown toenails, our Milwaukee, WI, New Berlin, WI, Wauwatosa, WI, Mequon, WI and Oak Creek, WI Podiatrists offer exceptional care with extraordinary results.
At Milwaukee Foot and Ankle Specialists, we have the most cutting edge and innovative technology available. By having digital scanning technology for orthotics, digital X-rays, digital diagnostic ultrasound, PRP, shockwave therapy, laser for removal of toenail fungus & more all in office and available in a moments notice allows you to save time and money.
We look forward to helping you!
This information is not meant as medical advice. It is provided solely for education. Our practice would be pleased to discuss your unique circumstances and needs as they relate to these topics.