Peak bone mass, the maximum bone density you will ever have, is reached between 16 and 25 years of age.
you know that the rates of osteoporotic fracture in men are close to
the rates of prostate cancer, both affect approximately 1 in 5 men in
the United States.
During peak bone-building years, teens aged 9 to 18, typically need four to five servings of calcium-rich foods daily.
exercises are beneficial to your bones. Using free weights or machines
2 days per week can help strengthen your bones. Consult with a physical
therapist that is knowledgeable about osteoporosis to develop an
exercise program for you.
out of every two Caucasian and Asian women and one in four Caucasian
men over 50 will have an osteoporosis-related fracture in their
In youth, the skeleton grows and bones become larger, denser, and stronger especially when you practice bone healthy actions.
Eating five or more fresh fruits and vegetables a day is important for your overall health and promotes healthy bones, too!
is important to get regular vision and hearing examinations. Making
sure that your vision and hearing is at it's best, can help reduce your
risk for fall-related fractures. When prescribed, it is important to
wear corrective lenses and/or hearing devices.
that are not weight bearing may be beneficial for your overall health
but will not improve your bone density. Some examples of exercises that
are not weight bearing are swimming, water aerobics, and bicycle
riding. If you do these, consider adding some weight-bearing exercises
to your routine, such as walking, dancing, or climbing stairs.
Even though bone loss at menopause and with advancing age is inevitable, rates of loss can be slowed by preventive measures.
can provide you with the most current, accurate information about
osteoporosis prevention, diagnosis and treatment. Simply print it from
the NYSOPEP website or contact a NYSOPEP regional center.
is commonly misunderstood as a disease that only affects elderly
Caucasian women. On the contrary, osteoporosis can happen to anyone.
The disease has no age, gender or ethnic boundaries.
you know that during childhood, the teen years and early adulthood you
have a window of opportunity to build strong bones? Getting the right
amount of calcium, exercising daily, and avoiding cigarettes and
tobacco products are ways to help you build strong bones to last a
If your bone density
test indicates that you have osteoporosis, discuss the benefits and
risks of each osteoporosis medication with your doctor to find out
which medication is right for you.
you are age 50 or older, you need 1200mg of calcium per day. Eating a
well-balanced diet including 3 or more calcium-rich foods each day can
help you get enough calcium.
you know that falling is the most common cause for broken bones in
people with osteoporosis? Falls can be avoided. The first step towards
fall prevention is to evaluate your home for safety hazards and make
the changes necessary to reduce your risk for falling.
can be done to improve your posture. Consult with a physical therapist
that is knowledgeable about osteoporosis to develop an exercise program
The central DXA (dual
X-ray absorptiometry) measurement of the hip is the single best way to
determine bone density because it predicts the risk for fracture better
than any other single measurement. It also predicts the risk for all
other fractures as well as any other single measurement.
can get osteoporosis too! In fact, over 2 million American men have
osteoporosis, and another 3 million are at risk for this disease.
Did you know that approximately 300,000 African-American women in the U.S. currently have osteoporosis?
Bone healthy actions should begin in childhood and continue throughout your lifetime.
If you have osteoporosis, there are osteoporosis medications that can help reduce your risk for broken bones.
of the calcium in your body is stored in your bones and teeth. You body
needs calcium for many important functions. If you do not get enough
calcium in your diet, your body will rob it from your bones! Make sure
you are getting enough calcium!
you have osteoporosis, coughing or sneezing in a flexed (curled)
position can put stress on the bones in your spine and may even cause a
broken bone. When you feel you may cough or sneeze, try to brace
yourself in an upright position, without bending forward.
are many causes of poor balance including weak leg muscles, inner ear
problems, heart and blood pressure problems, other chronic diseases,
and the use of more than 4 medications. If you are having balance
problems or fall frequently, talk to your medical professional.
protect your spine: sit, stand, walk and carry out all of your
activities using proper posture. Looking from the side, proper posture
is when the ear is over the shoulder, which is over the hip, which is
over the knee and ankle.
simple, painless test called central DXA (dual X-ray absorptiometry) is
the preferred method for determining bone mineral density.
Men can get osteoporosis too! To assess your personal risk for osteoporosis, use the NYSOPEP risk assessment for men.
women's risk for hip fracture is equal to her combined lifetime risk of
getting ovarian, breast and uterine cancer. Find out what you can do to
reduce your risk for an osteoporotic fracture.
1 in 8 hip fractures in women is due to long-term cigarette use.
Tobacco use is also a major risk factor for hip fracture in men.
Fracture healing among smokers is delayed, too! The New York State
is a free service that provides New Yorkers with help when they are ready to stop smoking.
The New York State Smoker's Quitsite
also has helpful information.
Osteoporosis does not need to be a part of normal aging! There are actions that you can take to slow bone loss
a Bone mineral density (BMD) test is prescribed for you, it is used to
help diagnose osteoporosis and to help find out if you are at risk for
fracture. If you are taking an osteoporosis medication, a BMD test will
help your medical professional know if your osteoporosis medication is
Exercises and activities
should always be done using proper body positioning to avoid problems
and possibly broken bones in the spine. Avoid all exercises that flex
(curl) the spine such as curl sit-ups.
can improve your balance and decrease your chance for falls. Tai Chi
and lower body strengthening (resistance) exercises have been shown to
You can safeguard
your home and reduce your risk for falling. Go through your house, room
by room. Be sure that there is enough lighting, clear spaces to walk
in, and that you are taking all precautions for safe living.
you know that there is as much calcium and vitamin D in skim milk and
in some fortified orange juices as there is in whole milk? An 8-ounce
glass will provide about 300-350mg of calcium and 100 IU of Vitamin D.
is a treatable disease! If you are diagnosed with osteoporosis, speak
to your medical professional to find an osteoporosis medication that is
right for you.
Building strong bones during youth and young adulthood may be the best defense against developing osteoporosis later in life.
Keeping your bones healthy is a lifetime commitment! It's never too early or too late to take care of your bones.