文章基本信息

标题：Building better bones: you can prevent fractures later by boning up now
作者：Paula M. White
期刊名称：Essence
印刷版ISSN：0384-8833
出版年度：1997
卷号：Sept 1997
出版社：Atkinson College Press

Building better bones: you can prevent fractures later by boning up now

Paula M. White

We sisters generally have stronger, denser bones than White females have. Despite this advantage, we're not immune to bone loss, and according to experts, the safeguarding of our bones must start early. "Women reach their peak bone density by age 30," says Judith Reichman, M.D., a gynecologist and the author of I'm Too Young to Get Old: Health Care for Women After Forty (Times Books, $25). "After that, you can't make up for what you didn't form, but you can work to keep what you have," she explains.

Though osteoporosis occurs less frequently in our community, Reichman warns, thin sisters are at increased risk for it. Drinking too much caffeine and smoking can also make us vulnerable. To maximize your bone strength, you should: * Consume more calcium -- from a variety of foods. Many African-Americans are lactose-intolerant. And, says Lauren Swann, a nutritionist and registered dietitian from Bensalem, Pennsylvania, getting calcium solely from such sources as dairy can actually cause calcium loss. Nutritious alternatives include turnip greens, kale, hijiki (a sea vegetable), broccoli, beans and tofu.

* Take supplements. if you can't get the recommended daily allowance (RDA) from your diet -- 800 milligrams for women over 25, 1,200 mg if you're pregnant -- Reichman suggests supplements. Look for a brand with a high percentage of elemental calcium or of the RDA. (Some calcium tablets contain unhealthy levels of lead, so make sure the brand is labeled USP, indicating that it follows official standards.) Or consult your health-care provider about taking calcium formulas with herbs such as alfalfa or horsetail. * Add vitamin D. The more vitamin D you have circulating in your body when you eat calcium-rich foods, says Swann, the better calcium will be absorbed. Besides sunlight, good vitamin D sources are salmon, sardines and herring.

* Prevent calcium loss. Avoid smoking and limit salt, alcohol and caffeine, which may cause calcium loss or interfere with its assimilation. * Keep moving. Walk, jog or ride a bike. At any age, these weight-bearing exercises help build and maintain strong bones.