Prevent Foot And Ankle Fractures With Vitamin D
During the Indiana winters, it’s hard to get our vitamin D because of the shorter, colder days with limited sunlight. But did you know that not getting enough Vitamin D can affect the bones in your feet and ankles?
Vitamin is a fat-soluble vitamin which is essential for strong bones It can be produced by in the skin through the action of sunlight. When our bodies don’t get enough vitamin D, we are susceptible to osteoporosis, bone and muscle pain and more at risk for stress fractures in our feet and ankles.
While calcium builds bone density, it is vitamin D that manages your calcium intake and allows the body to absorb both calcium and phosphate. When your vitamin D levels are low, the weightbearing bones in your feet and ankles aren’t strong enough to withstand the pressure of supporting your body.
Symptoms of Vitamin D Deficiency
Generally, most patients who are treated for foot or ankle fractures and have low vitamin D levels are over the age of 50, are overweight, have limited sun exposure or a darker skin complexion or have a medical condition causing fat malabsorption.
Wondering how you can tell if your body is vitamin D deficient? Below are some of the symptoms your body may have when lacking the vitamin D:
Achy bones and joints
Depression and sadness
Fatigue
Immune impairment
How to Prevent a Vitamin D Deficiency
The food you eat can play a role in raising your vitamin D levels. Fish such as rainbow trout, salmon, light canned tuna, flounder, tilapia and sardines are all good sources of vitamin D. Other good sources are vitamin D fortified cow’s milk and other milk alternatives, cereal and oatmeal, American cheese, yogurt and orange juice. Just make sure that vitamin D is listed on the ingredient label. Smaller doses of vitamin D are found in cheese and egg yolks.
It can be hard to meet your daily vitamin D requirement with food alone. Taking a daily supplement can also help with raising your vitamin D levels but talk with your doctor first, especially to prevent any drug interactions or vitamin D toxicity. The United States Food and Drug Administration daily value for vitamin D is 600 IU, but those with a deficiency may need more. Regular exercise (two to three hours a week) can also help to raise your vitamin D levels. Check out our blog on how to begin safely exercising and avoid foot pain.
Are you experiencing frequent foot fractures or unexplainable foot pain? Don’t delay. Schedule an appointment with podiatrist Dr. David Sullivan serving Westfield, Carmel, Noblesville, Fishers and Zionsville, Ind., We can do a simple lab test to check your vitamin D levels and discuss proper treatment options.
