Break Free from Osteoporosis!


In response to new prevalence data showing approximately 57 million Americans are affected by osteoporosis and low bone mass, the National Osteoporosis Foundation (NOF) kicked off a national awareness campaign. Break Free from Osteoporosis encourages the public to get to know their risk factors for osteoporosis and change their lifestyle to build and maintain strong bones.

“Osteoporosis is avoidable for many of those at risk. In honor of National Osteoporosis Month, we're working to educate those at risk and the public as a whole on the critical role diet and exercise play in building and maintaining good bone health,” said Amy Porter, executive director and CEO, National Osteoporosis Foundation. “From trying a new bone healthy recipe to adding a new exercise to your regular routine, we're working with several partners to showcase all the different ways you can take action to protect your bones.”

Osteoporosis is responsible for two million bone breaks per year, but many can be avoided with better prevention and treatment practices. NOF is encouraging the public to take action to reduce their risk of osteoporosis and broken bones by following the steps below.

Things You Can Do to Break Free from Osteoporosis

1. Get to know your risk factors: According to NOF’s recently released prevalence data, nine million adults in the US have osteoporosis, and more than 48 million have low bone mass, placing them at increased risk for osteoporosis and broken bones. Many factors play a role in your risk for osteoporosis, including age, gender, lifestyle, medical history, family history, and whether you take any medication or have medical conditions that can lead to bone loss. To better understand your risk, talk to your healthcare provider about all of the factors above and ask what you can start doing today to reduce your risk of getting the disease.

2. Get active: Regular weight-bearing and muscle-strengthening exercise is one of the best ways to protect against osteoporosis and broken bones. Barbara Hannah Grufferman, a healthy aging  expert and one of NOF's Bone Health Ambassadors, released a series of videos highlighting exercises you can add to your routine to build and maintain stronger bones. Visit to see Barbara's video series and try the exercises with her at home.*

3. Try a bone healthy recipe: Calcium, vitamin D, lean protein, fruits, vegetables, and healthy fats are the key to eating for healthy bones. To bring you new recipe ideas, NOF partnered with five of America’s top chefs and asked them to create a recipe, or adapt an existing recipe that meets bone-healthy criteria. Eat your way to healthier bones by trying one or all of the following recipes!

* Skyr Yogurt Panna Cotta with Raspberries, Flaxseed, Peppermint & Cocoa Powder – Chef Colleen Grapes

* Harri’s Sardine Sandwich with Mustard & Yogurt Butter – Chef Todd Gray

* Lamb Tangine with Prunes, Almonds, Sesame Seeds & Yogurt Sauce – Chef Hamid Idrissi

* Smoked Gouda Alaskan King Crab Mac 'n Cheese – Chef Billy Oliva

* Spinach and Ricotta Cannelloni – Chef Nick Stellino

To learn more about the Break Free from Osteoporosis campaign and how to build and maintain strong bones for life, please visit