Life
Osteoporosis and the black woman
Osteoporosis is a bone disease characterized by low bone mass, which makes bones fragile and easy to fracture. There are no symptoms or pain until fracture occurs.
Black women tend to have higher bone mineral density than white and asian women, but, they are still at risk of developing osteoporosis.
In the United States, about 5% of African American women have osteoporosis compared to about 20% of Caucasian and Asian women. Of those who are diagnosed with this disease, many do not find out they have it until they break a bone.
There are factors that increase the risk of developing osteoporosis:
menopause;
family history of osteoporosis;
having a small and /or thin frame;
excessive alcohol use;
cigarette smoking;
inactive lifestyle.
There also certain medications such as corticosteroids when used long term, anticonvulsants, thyroxine, proton-pump inhibitors, stomach-acid-reducing medication, some diabetes medications, and warfarin (a ‘blood-thinning’ medication) that will increase the risk.
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.