Dear Dr Mitchell,

How can I maintain bone health and prevent osteoporosis during and after menopause? My mom has literally shrunk in size, and I don’t want that to happen to me when it’s finally my time.

The prevention of osteoporosis is important and should start even before you become menopausal. Your diet is extremely important and so you should eat foods that are rich in calcium as part of your daily intake. This includes fresh fruits, vegetables and whole grains.

Vitamin D supplementation is important especially in black women since the melanin in the skin can decrease the amount that you actually get from being in the sun. The best food sources of vitamin D are oily fish including salmon, mackerel, sardines and tuna. Other sources include egg yolks, red meat and liver. There is added vitamin D in some breakfast cereals, plant milk and fat spreads. Adding bananas can help the body to produce vitamin D. The high percentage of magnesium in bananas helps to activate vitamin D, ensuring that it is fully absorbed into the body and strengthen the bones.

Smoking can increase your risk of developing osteoporosis so if you smoke you should discontinue. Limiting your intake of alcoholic drinks is also important to reduce your risk of osteoporosis. A regular exercise routine which should include weight bearing and strength training activities will definitely help to maintain good bone health. Walking, dancing, low impact aerobics, stair climbing and gardening will also help to reduce the risk of osteoporosis.

If you already have osteoporosis, medical treatment can prevent further bone loss and reduce your risk of bone fractures. The use of calcium supplements, oestrogen therapy and bisphosphonate drugs can help to effectively treat osteoporosis. The best way forward is, however, prevention by lifestyle changes.

Best regards.

Dr Sharmaine Mitchell is an obstetrician and gynaecologist. Send questions via e-mail to allwoman@jamaicaobserver.com; write to All Woman, 40-42 1/2 Beechwood Avenue, Kingston 5 or fax to 876-968-2025. All responses are published. Dr Mitchell cannot provide personal responses.