Peak bone building years are between ages 9 and 18 with peak bone mass, the maximum bone density you will ever have usually reached between ages16 and 25.

Did you know that men over age 50 in the United States break bones due to osteoporosis about as often as they are diagnosed with prostate cancer?

During peak bone-building years, teens aged 9 to 18 need 1300 mg of calcium and 600 IU vitamin D.

Resistance 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 knowledgeable about osteoporosis to develop an exercise program that is safe and effective for you.

1 out of every 2 Caucasian and Asian women and 1 in 4 Caucasian men over 50 will break a bone related to osteoporosis in their lifetime.

In youth, the skeleton grows and bones become larger, denser, and stronger especially when you practice bone healthy actions.

Eating a healthy diet including plenty of fruits and vegetables, whole grains, lean protein and low fat dairy products is important for overall health and promotes strong bones, too!

It 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 broken bones. When prescribed, it is important to wear corrective lenses and/or hearing devices.

Your bones get stronger and denser when you make them work. Walking, climbing stairs and dancing are impact (or weight -bearing) exercises that strenghten your bones.

Even though bone loss occurs at menopause and with advancing age, rates of loss can be slowed by preventive measures.

NYSOPEP can provide you with the most current, accurate information about osteoporosis prevention, diagnosis and treatment. Simply print information from the NYSOPEP website or contact a NYSOPEP regional center.

Osteoporosis is more common among older adults especially White and Asian post-menopausal women. However, men as well as people of other races and ethnic backgrounds, get osteoporosis too. They are just at a slightly lower risk.

Did you know that during childhood, the teens, and early adulthood you have a window of opportunity to build strong bones? Getting the right amount of calcium, vitamin D, regular physical activity and avoiding smoking are ways to help you build strong bones to last a lifetime.

If your bone density test indicates that you have osteoporosis, discuss the benefits and risks of each osteoporosis medication with your health care provider to find out which medication is right for you.

It is best to get the calcium you need from the foods you eat. Try to eat a calcium rich food at each meal or snack throughout the day.

Did 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.

Exercises can be done to improve your posture. Consult with a physical therapist knowledgeable about osteoporosis to develop an exercise program that is safe and right for you.

Men can get osteoporosis too! In fact, over 2 million American men have osteoporosis, and another 12 million are at risk for this disease.

Did you know that approximately 5% of African American women over age 50 have osteoporosis and about 35% are estimated to be at risk for this disease?

Actions for strong bones 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.

Did you know that 99% of the calcium in your body is stored in your bones and teeth?

Your 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! For strong bones for life, it is important to get the recommended calcium each day!

If 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.

There 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 health- care provider.

To 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.

A simple, painless test called central DXA (dual X-ray absorptiometry) is the preferred method for measuring bone mineral density. It is used to diagnose osteoporosis.

Men can get osteoporosis too! To assess your personal risk for osteoporosis, use the NYSOPEP risk assessment for men.

A 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 osteoporosis related fracture (broken bone).

Approximately 1 in 8 hip fractures in women is due to long-term cigarette use. Smoking is also a major risk factor for hip fracture in men.

The New York State Smoker's Quitline,
1-866-NYQUITS
(1-866-697-8487),
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.