Movement · 5 minutes
Bone Health: Why Strong Bones Start in Your 50s
The myth that Black women do not get osteoporosis
Conditions: Osteoporosis, Osteopenia, Bone Health
There is a dangerous old assumption that Black women do not get osteoporosis. It is not true. We get it less often than white women — but when we fracture a hip, we are more likely to die from the complications. Bone health is not optional.
What protects your bones
- Weight-bearing exercise: walking, dancing, stair climbing
- Resistance training 2–3x a week — the most powerful bone builder we have
- Adequate protein (1g per kg of body weight or more)
- Vitamin D (most of us are low — aim for blood level 40–60 ng/mL)
- Calcium 1000–1200mg/day, ideally from food (yogurt, sardines, kale, fortified non-dairy milk)
- Vitamin K2 (helps direct calcium to bones, not arteries)
Ask for a DEXA scan
Medicare covers it. If you have had a fracture from a minor fall, are on long-term steroids, or have a family history, ask for one earlier than 65.
Fall prevention is bone protection
- Balance practice: tai chi, single-leg standing while brushing teeth
- Remove throw rugs, tape down cords, add nightlights
- Get your eyes checked yearly
- Review medications that cause dizziness with your doctor
Coco says
“Strong bones are built quietly, over years. Start where you are. Lift something. Walk something. Stand on one foot for 10 seconds while you brush your teeth.”
For educational purposes only. Not medical advice. Always consult your healthcare provider.
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