Life
Osteoporosis and the black woman
How can bone loss /osteoporosis be prevented?
Add calcium to your diet: Adequate intake of calcium plays a crucial role in building bone mass and preventing bone loss. Studies indicate that Black women in the U.S. consume 50 percent less calcium than the Recommended Dietary Allowance.
You can get calcium by eating more low-fat dairy products (milk, yogurt, cheese); dark green leafy vegetables (broccoli, collard greens, bok choy, spinach); sardines and salmon with bones; tofu; or almonds.
Exercise: The more you exercise, the stronger your bones get. Weight bearing activities such as walking, jogging, dancing and weight-lifting are highly recommended.
Get more Vitamin D: Sunlight is the best way to get vitamin D, so try to spend fifteen minutes outside every day.
Ask your health care provider if you should take calcium and vitamin D supplements.
Consume less alcohol: Excessive alcohol will damage your skeleton, this also applies to men.
Stop smoking: Smoking is bad for heart, lungs and your bones.
There is no cure for osteoporosis, however, there are drugs available to help stop further bone loss and may lower the risk of fractures.
