Osteoporosis literally means “porous bone” and is a disease that causes progressive bone loss. This bones loss can be associated with increased risk of fractures. This is a disease that has the ability to develop unnoticed over the course of a number of years void of discomfort or symptoms…that is until a fracture occurs. One of the very first places that sufferers of Osteoporosis notice the effects is within their feet. Most often than not, the very first sign of the disease is a stress fracture within the foot.
With that in mind, there are a number of things that can be done in order to prevent the onset of the disease as well as slow its progression while protecting your feet from the threat of fracture. The following are the best methods/etc. for the protection and care of your feet regarding osteoporosis.
Vitamin D & Calcium
The building of strong bones and the creation of calcium reserves during your younger years is the very best investment that could be made for your future. Calcium levels that are inadequate during growth has been found to contribute to osteoporosis development later into life. Regardless of your health status or age, calcium is requires for healthy bones. This is an essential nutrient due to the fact that on a daily basis, the body loses calcium.
You will need to keep in mind that calcium does not have the sole ability to prevent the gradual loss of bone post menopause, but it will continuously play an integral role in the maintenance of bone quality. This is also true for those that may currently be suffering from osteoporosis or are in the mist of menopause. Therefore, increasing the intake of both vitamin D and calcium will decrease risk factors for the occurrence of a fracture, especially within the feet.
Daily Calcium Recommendations According to Gender and Age
***This is in accordance with the National Academy of Sciences***
- Females & Males ages 9 to 18 → 1,300 mg daily
- Females & Males ages 19 to 50 → 1,000mg daily
- Nursing/pregnant women up to age 18 → 1,300 mg daily
- Nursing/pregnant women ages 19 to 50 → 1,000mg daily
- ALL age 50 and above → 1,200 mg daily
Dairy products that include cheese and yogurt are exceptional sources of calcium. For instance, a single eight ounce glass of milk will provide your body with an estimated 300mg of calcium. Non-dairy items that are high in calcium include the following:
- Collard greens
- Misc. green leafy vegetables sardines with bones
Do keep in mind that it can be difficult to consume the proper amounts from food alone, therefore dietary supplements can be quite helpful in this regard. Before adding a dietary supplement to your health regimen, it is imperative that you consult a medical profession first.
Vitamin D assists your body with the absorption of calcium. It is recommended that you consume 400 IU to 1,000 IU of vitamin D daily. Do note that a single glass of milk can deliver 100 IU to your body. Vitamin supplements are great sources of vitamin D, especially if your current diet does not currently contain an adequate amount. You will need to consult medical professional before incorporating a supplement into your health regimen. This is especially so given that amounts that exceed 2,000IU daily can become toxic.
Engage in Regular Exercise
Your muscles are not the only parts of your body that need to be exercised in order to remain strong. Regardless of your current age, exercise has the ability to minimize the loss of bone while deliver a variety of benefits to your health. According to a number of medical professionals, a regimen of moderate exercise (an average of 3 to 4 times per week) is an effective method of both managing as well as preventing osteoporosis.
The very best exercises for this ailment are weight bearing, which includes the following:
- Climbing stairs
- Treadmill exercises
- Weight lifting
Should you adhere to the information above, your feet will be well equipped to remain fracture free as you age.