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Articles on Osteoporosis


Changes for Stronger and Healthier Bones

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.