7 Ways to Step Up Bone Strength

7 Ways to Step Up Bone Strength


posted: May 11, 2021.

In May, we celebrate National Osteoporosis Month. At NextGen Foot & Ankle Care Centers, we know how important strong bones are for your feet. After all, there are 52 bones in your feet—that’s nearly 25% of all the bones in your body!

Osteoporosis is a disease that happens when your bones become weak and more likely to break due to your body not making enough bone or losing too much, or both. It’s the cause of over two million broken bones each year. It’s a stealthy disease, however. You can’t feel your bones getting weaker. In fact, most people don’t know they have osteoporosis until they break a bone. We’d like to share 7 simple ways our Pasadena patients can build stronger bones and prevent osteoporosis.

  • Eat more yogurt. And also, add more broccoli, bok choy, and kale to your diet. These are all excellent sources of calcium, an essential building block for increasing bone strength. While dairy products are the best-known source, many other foods are rich in this nutrient.
  • Get your vitamin D. Vitamin D improves calcium absorption. Many people are low in this vitamin. Check your calcium levels with your doctor the next time you have blood work done. Consider a vitamin supplement to boost your levels if needed.
  • Let’s dance! Weight-bearing exercise is an essential component of bone health. Try a new activity with your spouse or a friend such as tennis or hiking.
  • Put it on the calendar. Once in a while isn’t enough when it comes to exercising to improve bone strength. Work to make it a habit. Join a gym or take an exercise class to help you stay on track.
  • Quit smoking. Smoking impedes circulation, decreases bone density, and slows the production of new bone growth in your body.
  • Improve balance. It will help prevent falls which can lead to bone fractures. Try Tai Chi or another exercise designed to increase balance. Be mindful of your environment and remove tripping hazards in your home.
  • Know your risk. Loss of bone strength is not a “normal” part of aging. Family history, body type, and lifestyle habits all play a role, and there are many ways to lower your chances of developing osteoporosis.

Talk to our podiatrists, Dr. Samvel Keshishyan, Dr. Samvel Keshishyan, and Dr. Samvel Keshishyan, about your risk for osteoporosis and ask the foot doctor to help you develop a strategy to keep your bones strong. Contact our offices in Glendale (818) 416-3668, South Pasadena (818) 779-6140, or Glendale (818) 756-3338 for an appointment.

Schedule your appointment online today! Visit our Glendale and Pasadena podiatry offices and experience quality in healthcare! Dr. Samvel Keshishyan is the #1 Podiatrist in Glendale and Pasadena, and is 5 star rated on Yelp and Google!