5 Tips for Better Bone Health
May is Osteoporosis Awareness and Prevention Month, so today we’re focusing on ways to keep your bones strong and healthy.
First, stop and think about all the amazing structures that make up your two feet. Along with 52 individual bones, there are more than 100 muscles, ligaments, and tendons. They’re all attached in ways that make bending, walking, running, and jumping kind of amazingly possible. Any sort of kink in these marvelous mechanics, including weakened bones, can steer you to our Fairfax County podiatry office in a hurry with foot pain or a fracture.
Next, ensure that your foot bones stay strong and healthy by making a plan to prevent osteoporosis. Osteoporosis means “porous bones.” The disease is fairly common as people age, but it’s by no means inevitable. Start your prevention plan today by following these five tips:
- Challenge your feet with regular exercise. Dancing, walking, running, weightlifting, and racquet sports are all examples of weight-bearing exercises that stimulate bone growth.
- Nourish your feet with a Mediterranean-style diet, emphasizing fresh fruits and vegetables, whole grains, nuts, legumes, and olive oil. Avoid all processed foods and save sweets for special occasions.
- Get enough Vitamin D and calcium, which we talk about more in this blog.
- Improve your balance to prevent falls that can result in broken bones. Strengthen your core with yoga or tai-chi or lift weights to improve your overall muscle strength.
- Lead a healthy lifestyle. Make a plan to quit smoking. Drink alcohol only in moderation. Take your medications as directed and get regular preventative health checks from your primary care physician.
Finally, consider the importance of good bone health in children. If you have young children, give them the best chance at developing peak bone mass as they grow. Provide them with healthy foods and plenty of opportunities for exercise. Adolescents with dense, healthy bones are less likely to suffer osteoporotic fractures in their adult years. For more information about preventative care for your feet and ankles or for an appointment with our board-certified podiatrist, Dr. Kenneth R. Wilhelm, call our office in Centreville, Virginia at (703) 996-3000. You may also contact us online.
