Eat This Not That for Healthy Bones

As we continue to move forward on the path to opening up in Manhattan, we at Goldsmith Podiatry know that our patients are probably happy to get outside. Walking and getting some exercise is an important component of a healthy lifestyle and it plays a key role in strengthening your bones. May is National Osteoporosis Month and another important component in building strong bones is your diet. Below are tips for what to eat and not eat to improve bone health.

Eat More:

Dairy Products—calcium and vitamin D are the heavy hitters when it comes to nutrients that you need to increase bone mass. Cheese, milk, and yogurt are all excellent choices. Choose the low-fat versions to get maximum benefit with minimum calories.

Fish—fatty varieties like salmon and sardines contain high levels of both calcium and Vitamin D.

Leafy greens—there are several green vegetables that are also good sources of calcium. Consider adding more kale, turnip greens, collard greens, broccoli, Chinese cabbage, and okra to your menus.

Fortified foods—many foods have calcium and vitamin D added to them. Look for cereals, bread, juices, breakfast foods, and non-dairy milk like soy that are fortified with these nutrients.

Eat Less:

Salty foods—excessive amounts of sodium can cause your body to lose calcium and leads to bone loss. Resist adding salt to your food and limit your intake of processed and canned foods and salty snacks. Check the labels—food products that show the sodium amount is 20% or higher for your % Daily Value are considered high.

Alcohol—heavy consumption of alcoholic beverages is a known cause of bone loss. Drink these in moderation.

Caffeinated beverages—coffee, tea, and colas or other sodas with caffeine should be limited in your diet. Caffeine has been shown to interfere with the absorption of calcium by the body.

Strong bones are particularly important to the health of your feet since they have the job of carrying the weight of the entire body. If you have more questions about your diet and your feet, don’t hesitate to contact our Upper West Side office by calling (212) 877-1002. Our podiatrists, Dr. Howard Goldsmith and Dr. Rosanna Troia, will be happy to assist you.