Osteoporosis

Minority Women's Health > African Americans > Health Topics > Osteoporosis

Osteoporosis is a disease that thins and weakens the bones, making it easier for bones to break. There are no symptoms. In fact, many people don't know they have osteoporosis until they break a bone.

African American women, like all women, are at risk for osteoporosis. Not getting enough calcium plays a big role in the development of osteoporosis in African American women. African American women take in only about half the amount of recommended calcium. One reason for this may be that as many as three out of four African American women are lactose-intolerant. If you're lactose-intolerant you have a hard time digesting a certain type of sugar found in milk and other dairy foods. For this reason, many lactose-intolerant people avoid these foods, which are good sources of calcium. Other good sources of calcium include lactose-free milk products, fortified cereals, and dark green vegetables. Check out the Dietary Guidelines for Americans 2005 for a list of non-dairy sources of calcium.

There are some things you can do to help prevent osteoporosis:

• Get enough calcium each day. Bones are made of calcium. The best way to prevent osteoporosis is to get enough calcium each day for strong bones throughout life. You can get it through foods or calcium pills or both. You can get calcium pills at the drug store. Talk with your doctor or nurse before taking calcium pills to see which kind is best for you.

Some Foods With Calcium Food Portion Milligrams % Daily Value* Plain, nonfat (or low-fat) yogurt 1 cup 450 45 American cheese 2 ounces 348 35 Milk (fat-free or low-fat) 1 cup 300 30 Orange juice with added calcium 1 cup 300 30 Broccoli, cooked or fresh 1 cup 90 10 Note: Check the food labels for more information. *The % daily value tells you how much of the recommended daily amount of that nutrient is in that portion of food. For example, eating 2 ounces of American cheese and 2 cups of milk would be 95% of your daily calcium needs.

• Get enough vitamin D each day. It is also important to get enough vitamin D, which helps your body take in calcium. You can get vitamin D through sunlight and foods like milk. You need 10 to 15 minutes of sunlight to the hands, arms, and face, two to three times a week to get enough vitamin D. The amount of time depends on how sensitive your skin is to light, use of sunscreen, skin color, and pollution. You can also get vitamin D by eating foods rich in vitamin D or in your vitamin pills. It’s measured in international units (IU).

Some Foods with Vitamin D Food Portion IU % Daily Value Milk: fat-free, low-fat, reduced-fat, & whole, vitamin D-fortified 1 cup 98 25 Egg (vitamin D is in the yolk) 1 whole 25 6 Pudding (made from mix & vitamin D-fortified milk) ½ cup 50 13 Note: Check the food labels for more information.

• Get moving. Aim for 30 minutes of exercise a day, most days of the week. The best activities for preventing osteoporosis are walking, jogging, stair-climbing, dancing, and lifting weights.
• Don't smoke. If you smoke, try to quit. For help along the way, check out our Quitting Smoking section.
• If you drink alcohol, have no more than one drink per day.

Talk to your doctor if you have a family history of osteoporosis or other risk factors that may put you at increased risk for the disease. All women over 65 should have a bone mineral density test.

Publications

1.   For People with Osteoporosis: How to Find a Doctor - This publication contains information on how to find the right doctor to help treat you. It also includes information on different types of specialists who treat osteoporosis.

   http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/find_doctor.asp

2.   Frequently Asked Questions - Osteoporosis - This osteoporosis fact sheet contains information on risk factors, prevention tips, and treatment options. It also includes information on osteoporosis in men and pregnant or breastfeeding women.

   http://www.womenshealth.gov/faq/osteopor.htm

3.   Osteoporosis and African American Women - This consumer health information fact sheet provides information about osteoporosis as it relates specifically to African American women. It discusses risk factors, prevention, and treatment options.

   http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Background/default.asp

4.   Osteoporosis and Arthritis: Two Common but Different Conditions - Many people confuse osteoporosis with some types of arthritis. This fact sheet discusses the similarities and differences between osteoporosis and arthritis.

   http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Conditions_Behaviors/osteo...

5.   Osteoporosis: Peak Bone Mass in Women - This publication contains information on skeletal growth and maturation, factors that affect bone mass, and how you can achieve maximum bone density.

   http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/bone_mass.asp

6.   Osteoporosis: The Bone Thief - This publication explains what osteoporosis is and who is at risk. It also provides information on prevention and treatment options.

   http://www.niapublications.org/agepages/osteo.asp

7.   Osteoporosis: The Diagnosis - This guide contains information about the steps involved in the diagnosis of osteoporosis. It describes the factors that put one at risk for osteoporotic fractures and provides information about the different diagnostic tests used to diagnose this disease. There is also information about treatment options.

   http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/diagnosis.asp

8.   African-American Health and Dairy Foods (Copyright © National Dairy Council) - This publication explains that consuming at least 3 dairy servings a day is a good way to prevent or slow down the development of osteoporosis. This information is especially useful to African Americans who are at a higher risk of developing obesity and high blood pressure.

   http://www.nationaldairycouncil.org/nationaldairycouncil/health/materials/21_FINA...

Organizations

1.   Office of Minority Health, OPHS, OS, HHS
2.   Osteoporosis and Related Bone Diseases National Resource Center, NIAMS, NIH, HHS
3. National Osteoporosis Foundation

= Indicates Federal Resources

Current as of December 2007