May is National Osteoporosis Prevention Month and at Paul S. DeMarco, DPM we want our patients to be proactive in maintaining good bone health. Osteoporosis is a disease where your bone mass decreases or your body fails to produce enough new bone. There are some risk factors for osteoporosis over which you have no control. Osteoporosis risk increases as you age. It affects more women than men and Asian and white women have a higher incidence of osteoporosis than other ethnic backgrounds. There is also a genetic component to the disease. There are however significant ways that you can help decrease your risk of osteoporosis:
- Know your personal risk profile—with a doctor’s help, assess your osteoporosis risk. Find out how much calcium you should be ingesting daily and whether or not you need a calcium supplement. Get a bone density test if your doctor recommends one.
- Increase the calcium in your diet—in addition to dairy products, such as milk, cheese and yogurt, add calcium rich green vegetables like bok choy and broccoli.
- Include weight bearing and muscle strengthening exercises in your fitness plan to maintain and increase bone density--weight bearing exercises include running, hiking, tennis, elliptical and treadmill machine use. Muscle strengthening exercises are also known as resistance exercises such as those done with elastic exercise bands or weights.
- Limit alcohol and caffeine intake and don’t smoke--alcohol, caffeine and smoking have all been shown to either decrease bone mass or inhibit calcium absorption.
Partner with Your Podiatrist for Good Health
Our foot doctor, Paul S. DeMarco, DPM, believes in a whole body approach to healthcare. Your feet not only support your entire body, they often show signs early on of diseases and disorders that affect the whole body. With osteoporosis, for example, stress fractures that have no obvious cause can be a tip off to the disease.
If you have concerns about osteoporosis or other conditions that can impact your feet, contact our Somers Point office for an appointment by calling: (609) 927-4894.