Do’s and Don’ts for Strong Bones

As we continue the re-opening process here in Texas, it’s time to consider other health care concerns that may have been put on the backburner during the pandemic. At Texas Foot Specialists, we want to recognize National Osteoporosis Month and give our patients some tips on maintaining strong bones. Osteoporosis is known as a “silent disease” because you can’t feel your bones weakening. For many patients, breaking a bone is the first symptom of osteoporosis. If you have suffered a foot or ankle fracture, particularly one that is not the result of an obvious accident, it’s important that you discuss osteoporosis with our podiatrists, Dr. Bruce Miller and Dr. Gregory Mangum. Below are some do’s and don’ts to help develop and maintain good bone health.

Do: make sure you are getting enough calcium in your diet. Our bodies can’t make enough calcium on their own. We must take in calcium through the foods we eat or through supplements. When the body does not get enough calcium it starts to take it from our bones. Daily requirements for women are 1,000 mg for women 50 and younger and 1,200 mg for women 51 and older. For men, it’s 1,000 mg for 70 and younger and 1,200 for 71 and older.

Don’t: forget about vitamin D. It’s what helps your body absorb the calcium. Vitamin D also plays a role in strengthening muscles which aid you in preventing falls. Sources of vitamin D include sunlight, diet and supplements. Women and men under the age of 50 should strive for 400-800 IU daily and increase that to 800-1,000 IU once they are over the age of 50.

Do: participate in a variety of fitness activities on a regular basis. The two types of exercise that are most beneficial to building bone density are weight-bearing and muscle-strengthening. Weight-bearing exercises can be high or low impact and include activities such as running, dancing, playing tennis, and using a treadmill or stair-stepping machine. Some examples of muscle-strengthening exercises include lifting weights and using exercise bands.

Do: engage in healthy life habits like not smoking and limiting alcohol consumption.

Don’t: hesitate to contact our Sugar Land (281-242-4448), Pasadena (281-991-0600) or Houston (713-664-6677) offices for an appointment if you experience any foot or ankle pain when exercising or if you have additional questions about bone health and your feet.