Osteoporosis is a bone disease that affects some women after they reach menopause. People with this disease have low bone density, which makes it very easy for bones to break. Even though African American women are less likely to get osteoporosis than Caucasian and Asian women, many people wrongly believe that African American women are not at risk at all.

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 don't find out they have it until they break a bone.

You can avoid being one of those women by getting tested for osteoporosis, with a bone mineral density (BMD) test at age 65. This test will find out whether or not you have osteoporosis, so you can start treatment before your bones are too damaged. Medicare will cover the costs for this test every two years. Women younger than 65 who have reached menopause should also have a BMD test if they have a risk factor for osteoporosis, such as a bodyweight less than 154 lbs. Other risks may include smoking, weight loss, family history, low amounts of physical activity, alcohol or caffeine use, or low calcium and vitamin D intake. You can find out if you're at risk for osteoporosis with an online risk calculator. Women can lose up to 20% of their bone mass in the five to seven years after menopause, which makes them more likely to develop osteoporosis. The best thing you can do is to prevent this bone loss.

How can osteoporosis and bone loss be prevented?

• Add calcium to your diet. 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.
• 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.
• Exercise. The more you exercise, the stronger your bones get.
• Quit smoking. Smoking is bad for your bones, heart and lungs.
• Drink less alcohol. Alcohol can damage your skeleton, even in young men and women.

Women who have osteoporosis need treatment that usually includes education about nutrition, exercise and safety, as well as some medication to make their bones stronger.

A note about men: Men also lose bone density as they get older. The National Osteoporosis Foundation suggests that men take a BMD test at age 70. Men can do the same things as women to prevent bone loss.

Did You Know? is a series of health articles written by HHPC and reviewed by our Health Advisory Board.