May is National Osteoporosis Awareness and Prevention month—a great opportunity to talk about your bones and what you are doing to protect them! The Centers for Medicare & Medicaid Services share some alarming projections: for adults over 50, one out of every two women and one in four men can expect to have a fracture related to osteoporosis at some point in their lifetime. This is scary stuff, but you can provide your body with a good foundation—starting with your diet.
So, what foods do you need to eat to keep your bones strong? Don’t worry, you don’t have to go to expensive, organic stores to find them, or be a fantastic chef in the kitchen. First get an adequate intake of lean protein to prevent bone loss. Strive for around 5 ounces a day of poultry, fish, beans, seeds, nuts and fat-free dairy foods. A bit of caution for any dieters—a high protein, low-carb diet could actually strip your bones of much needed calcium and cause them to weaken. Second, stock up on fruits and vegetables and use the rainbow as your guide. Eat calcium-rich foods such as salmon, dark leafy greens, broccoli, nuts and non-fat dairy products. Pair with foods high in Vitamin D to help your body absorb the calcium. Reduce your intake of salt and limit alcohol and caffeine. Magnesium, Potassium, Vitamin C and Vitamin K are all important nutrients and minerals to look for in your diet as well.
When bones lose their density and strength, they are at risk for fracture and you may also be at risk for falls. Aim for about 30 minutes a day of exercise to help maintain your bone health. If you have problems with balance, or have a foot problem that is standing in the way of staying active, contact Mark Gasparini, D.P.M for evaluation and treatment. We have many conservative treatment options to help keep you active and protect the health of your feet and ankles along the way. You can reach our Massapequa, NY office at (516) 804-9038 or request an appointment online.
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