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853 Jefferson Ave
Washington, PA 15301
(724) 225-7410
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By Philip S. Pinsker, DPM PC
May 30, 2018
Category: Bone health
Tags: osteoporosis  

Did you know that osteoporosis will cause one in two women and one in four men to break a bone at some point in their lives? Patients with this disease have weak bones. This can be a result of the body not producing enough bone, losing too much bone or both. The bones in your feet have the added stress of having to support the weight of your entire body. That’s why we at Philip S. Pinsker, DPM think it’s important to help patients be proactive in building stronger bones. Your diet can play a key role in the health of your bones.

Bone Building Choices

The two nutrients that are most important to bone strength are calcium and vitamin D (which helps your body absorb the calcium you take in). Women under the age of 50 and men under the age of 71 should strive to get 1,000 mg of calcium in their diet daily. That number goes up to 1,200 mg for women over 50 and men over 71. Dairy products are the heavy hitters when it comes to calcium, but they are not the only choices. Certain dark, leafy greens are also high in calcium. Consider adding more collard greens, broccoli rabe, turnip greens, kale, bok choy and broccoli to your meals. Spending time in the sun causes your body to make vitamin D. You can also get vitamin D and calcium in fortified cereals and juices and through supplements if you are not getting enough from the foods you eat.

Calcium Killers

There are certain dietary choices that can reduce the calcium in your body or the rate at which calcium is absorbed. Avoid these if you are trying to increase bone strength:

  • Salty foods
  • Diets with excessive amounts of protein
  • Wheat Bran
  • Caffeinated coffee and tea—limit to 3 cups per day
  • Excessive alcohol consumption

If you have had a stress fracture in your foot or have other reasons to be concerned with low bone density, talk to our podiatrist, Dr. Philip S. Pinsker about your risk and what steps should be taken to evaluate your bone strength. Contact our Washington office by calling: (724) 225-7410.

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