Many of us are not aware that what we eat impacts our health. Magazines that target Black and Latina women commonly feature slender models who most of us dismiss as ‘unreal’ or we say, “Nobody wants a bone but a dog.” Yet there is a world of difference between being an anorexic stick figure and keeping our weight at a healthy level.

According to the American College of Obstetricians and Gynecologists, 62% of African-American women are overweight and 49% of us are obese! Obesity is commonly defined as weighing 20% or more over your ideal body weight. Studies have shown that obesity-related illnesses including high blood pressure, diabetes, heart disease and certain kinds of cancer are killing women of color at a much higher rate than white women. We all have mothers, aunts and grandmothers who take multiple medications for heart problems, diabetes and blood pressure problems.

So what can we do? Give up eating? No more fried chicken, macaroni and cheese, or sweet potato pie? No, it won’t work. Maybe we can stay away from these foods for a while, but sooner or later they sneak back onto our plates and into our mouths.

A better approach is eating the foods just mentioned in moderation. Moderation involves eating a low-fat diet rich in fruits, vegetables, small servings of lean meats, fish and poultry. Along with a moderate intake of grains and starches, we can enjoy a healthy “taste-filled” diet. Also, we must begin to change the way we prepare our foods. For example, add smoked turkey instead of ham-hocks to our black-eyed peas and collard greens. Reduce the intake of salt and sugar by substituting flavorful spices. Bake, broil or boil foods, don’t fry them in lard. Save the high-fat food for special occasions, and even then, reduce the portions (eat one slice of sweet potato pie, not half the pie).

At the same time, exercise, ladies, and let’s get moving! Walking is one of the healthiest and easiest exercises we can do, and it doesn’t need special equipment or membership to a fancy gym. You can walk during your lunch hour, walk to the store instead of driving, or walk all or part of the way to work. Try to walk a total of 30 minutes a day, you can break it up into three 10-minute sessions, just get moving! Thirty minutes of exercise five to six times per week will produce improved health benefits in as little as three weeks. You’ll feel better, have more energy, sleep better and you’ll look marvelous!

Ladies, we must take control of our own health. We set the tone for our family and community. When Mama/Sister/Grandmother/Daughter cares how she lives, the rest of the family changes also. We traditionally have cared for everyone else; it’s time to take care of ourselves. Let’s form groups for walking and exercise where we encourage each other to be healthy. Let’s meet in the mornings or after work to walk in the park. Let’s start now with a realistic commitment to live longer, healthier lives, by thinking of ourselves as number one!

Dr. Tina Mason
Obstetrician/Gynecologist
Aurora Sinai Medical Center