1. Diet

• Reduce or eliminate coffee and alcohol intake.

• Eat red meat sparingly, no more than 3 times per week.

• Eat calcium-rich or calcium-fortified foods (see high calcium food lists).

• Reduce consumption of salt or salty snacks.

• Eat foods high in flavonoids, such as berries, apples, onions & greens.

• Reduce or eliminate soda.

• When possible drink bottled mineral water which contains calcium.

• See high calcium foods list

2. Exercise

• Exercise at least 30 minutes, 3-4 times a week or 20 minutes daily.

• Exercise should be weight-bearing.

3. Lifestyle

• Stop smoking

• Avoid any prescriptions drugs that can cause bone loss

• Do not take antacids

• If on thyroid medication, be tested regularly (Excessive amounts can lead to bone loss)

4. Other

• Use a progesterone cream with red clover.

• Have vision check-ups, with depth perception test, to avoid falls. (Recommended for individuals after age 65)

Recommended Supplements to Prevent OSTEOPOROSIS

• Calcium: 1000 mg-1500 mg

• Magnesium: 500-600 mg

• Boron: 3-5 mg

• Zinc: 15-45 mg

• Silicon: 25 mg

• Manganese: 2-10 mg

• Copper: 2-3 mg

• Vitamin C: 500 mg – 1000 mg twice daily

• Vitamin D: 600-800 IU per day

• Vitamin K: 90-150 mcg daily with meals

• Vitamin B6: 50-100 mg

• Folic Acid: 200-400 mcg daily

• Use Natural Progesterone Cream as follows:

  • Menstruating: Use 1/4 tsp twice daily from day 12-26 of your cycle.

  • Menopausal: Use 1/4 tsp twice daily for 25 days of the month.

High Calcium Foods

DAIRY

• Milk • Buttermilk • Cottage Cheese • Yogurt • Cream Cheese • Ricotta

FRUITS & JUICES

• Orange Juice • Limes, Lemons • Apples • Grapefruits • Tangerines • Peaches

VEGETABLES

• All Green Leafy Vegetables • Spinach • Mushrooms • Broccoli • Potatoes
• Green Beans • Onions, Garlic • Egg plant

SOY PRODUCTS & BEANS

• Miso • Tofu • Tempeh • All beans such as kidney, pinta black beans

* * Good News! * *
Most of you are getting about 600-800mg of Calcium
in your daily diet if you eat the “average” American diet.