Bone Health: Expert Podiatry Insights from Foot and Ankle Center of Iowa

Bone health plays a critical role in mobility, balance, and long-term independence. At Foot and Ankle Center of Iowa (FACI), our podiatry team frequently sees how bone health directly impacts foot and ankle function. While bones are often overlooked until an injury occurs, strong bones are essential for preventing fractures, maintaining alignment, and supporting an active lifestyle. Understanding when bone strength peaks and how to prevent bone loss can help patients across Iowa protect their mobility and overall health.

Did You Know? When Peak Bone Mineral Density Occurs

Peak bone mineral density refers to the point in life when bones are at their strongest and most dense.

For women, peak bone density is typically reached between the ages of 25 and 30. After this point, bone density stabilizes briefly and then gradually declines. Bone loss accelerates after menopause due to hormonal changes, increasing the risk of fractures in the feet, ankles, and lower extremities.

For men, peak bone density is usually reached between ages 30 and 35. Although men tend to lose bone more slowly than women, age-related bone loss still occurs and can significantly affect balance, gait, and foot stability over time.

Because peak bone density cannot be rebuilt later in life, prevention and preservation are essential at every age.

How to Prevent Bone Loss

Bone loss is not inevitable. While aging and genetics play a role, lifestyle choices strongly influence bone health. Our podiatry providers at FACI emphasize a proactive approach that combines nutrition, movement, and targeted supplementation when appropriate.

The Importance of Diet: What to Eat and What to Avoid

Bones are living tissue that constantly remodel. They require specific nutrients to remain strong and resilient.

What to eat for strong bones:

• Calcium-rich foods support bone structure and strength. Dairy products, leafy green vegetables, almonds, and fortified foods are excellent sources.

• Vitamin D is critical for calcium absorption and bone remodeling. Fatty fish, egg yolks, fortified dairy products, and safe sun exposure help maintain healthy vitamin D levels, which is especially important for patients in Iowa with limited winter sunlight.

• Protein supports bone structure and muscle strength, reducing fall risk. Lean meats, fish, legumes, nuts, and seeds are beneficial.

  
  

• Magnesium, zinc, and vitamin K help regulate bone mineralization and repair. These nutrients are found in whole grains, leafy greens, nuts, seeds, and vegetables such as broccoli and Brussels sprouts.

  
  

What to limit or avoid and why:

• Excess sugar can interfere with calcium absorption and increase inflammation.

  
  

• High sodium intake causes the body to lose calcium through the kidneys, weakening bones over time.

  
  

• Excess caffeine and carbonated beverages may reduce calcium absorption when consumed frequently.

  
  

• Excessive alcohol intake disrupts bone remodeling and increases fracture risk.

• A balanced, whole-food diet supports not only bone health but also joint stability and circulation in the feet and ankles.

  
  

Weight and Strength Training: Why It Matters for Bone Health

Bones respond to mechanical stress. When muscles pull on bones during movement, bones adapt by becoming stronger and denser.

Weight-bearing activities such as walking, stair climbing, and dancing stimulate bone growth by working against gravity. Strength training applies controlled stress to bones through muscle engagement, improving bone density while also enhancing balance and coordination.

From a podiatry perspective, strong muscles and bones in the lower extremities help protect the feet and ankles from stress fractures, tendon injuries, and joint degeneration.

Consistency is key. Even moderate activity performed regularly can significantly improve bone health and reduce injury risk.

High-Quality Supplementation: Supporting Bone Health When Needed

While nutrition should be the foundation, supplementation may be appropriate for patients with deficiencies, absorption challenges, or increased fracture risk.

• Vitamin D supports calcium absorption and immune health. Deficiency is common, particularly in Midwestern states like Iowa.

  
  

• Calcium supports bone strength but should be tailored to individual needs to avoid excessive intake.

  
  

• Magnesium helps regulate calcium balance and supports muscle and nerve function.

• Zinc plays a role in bone tissue repair and regeneration.

• Vitamin K helps direct calcium into bones instead of soft tissues, supporting proper mineralization.

  
  

At Foot and Ankle Center of Iowa, we encourage patients to discuss supplements with their healthcare provider to ensure proper dosing, quality, and safety.

Why Bone Health Matters for Your Feet and Ankles

The feet and ankles contain more than one-quarter of the bones in the human body. Bone loss can increase the risk of stress fractures, deformities, arthritis, and balance issues that affect daily function.

As a leading podiatry practice in Iowa, FACI focuses on both prevention and treatment. Strong bones form the foundation for healthy feet, stable ankles, and confident movement at every stage of life.

If you are experiencing foot pain, frequent stress injuries, or concerns about bone health, our podiatry team is here to help with personalized, evidence-based care.

Strong bones support a strong foundation. Taking proactive steps today can help protect your mobility and independence for years to come.