“Got milk?” asks the National Dairy Council. And with good reason. Drinking milk can help prevent osteoporosis, the disease that leaves bones thin, weak and more prone to fracture.

Consuming other calcium-rich foods also helps. Try adding low-fat cheese to sandwiches or grating some over salads. Yogurt, especially frozen, makes a delicious dessert. Other options include canned salmon, broccoli and fortified fruit juice. Ask your doctor about the proper amount of calcium and vitamin D needed for your age.

“The problem with osteoporosis is the injury that could result if the person falls,” said Robin Long, assistant director of Caring Connections, a cooperative women’s health program of the YWCA and Eastern Maine Medical Center. “Osteoporosis can become so severe that picking up a bag of groceries can break a wrist.”

Bones reach peak thickness, or density, by age 30. When menopause enters the picture, and estrogen production is reduced, bone loss accelerates, which increases a woman’s risk for osteoporosis, said Long. Other risk factors can accelerate bone loss.

It is important to get serious about protecting your bones and taking steps to maintain their strength. Talk to your doctor especially if you have any of the following risk factors:

. Low body weight – less than 127 pounds.

. Post-menopause – natural or surgical.

. Use of medications such as corticosteroids and certain anti-convulsants. This includes men, who can also be at risk.

. Recurrent falls.

. Low physical activity.

. Life-long low calcium intake.

. History of fracture in a close relative.

. Smoking. It’s toxic to bones – and taking extra calcium cannot repair the damage.

. Heavy use of alcohol.

But there’s good news. Some simple things you can actively do to help yourself might save your bones.

First, see your doctor and ask if you need a bone density test. This will reveal your bone status. Then ask about doing weight-bearing exercises, such as walking and working with light weights, and increasing calcium intake or getting a supplement. These are among the most effective ways to protect yourself.

“We are often concerned with high blood pressure, diabetes and other conditions but osteoporosis is also serious,” said Long. Take a look at your surroundings. Clutter can precipitate a fall, while just reaching or twisting for something on a high shelf can cause a fracture if bones are weak, she added.

To increase awareness and understanding of osteoporosis, a bone health and information support group is held, usually twice a month at the Isaac Farrar Mansion, next to the YWCA in Bangor.

“The group gives people an opportunity to hear a variety of information about services and information that they might not otherwise hear,” said Long. “We have speakers such as dietitians, pharmacists and practitioners of alternative health care.” About a dozen people come to the group for a variety of reasons. Some have osteoporosis, and some have osteopenia, which is low bone density, while others are simply interested in prevention.

“For every meeting, I prepare a calcium-rich dish and bring in the recipe,” she said. “The group is a good way to meet people who have the same condition or are concerned about it.”

It’s also a good way to get needed information.

“I think there are women walking around with osteoporosis without realizing it, because you don’t feel it happening,” said Long. “But after a hip fracture, many never get their mobility back or may have to go to a long-term care facility.”

For information on osteoporosis or the support group, call Long at 941-2808.

“We’ll go and speak to groups just about anywhere and will mail information to anyone who requests it,” she said.

Carol Higgins is communications director at Eastern Agency on Aging. For information on EAA programs and services, call 941-2865 or log on www.eaaa.org.