Osteoporosis - Prevention and Treatment In postmenopausal patients progesterone is a vital link in a chain of multiple factors which, together, are necessary for good bone building. This chain includes proper diet, a few nutrient supplements, exercise, avoidance of cigarette smoking, and hormone use. One or another of the factors, if missing, will prevent the chain from doing its work. Diet Chew your food well, and drink 8 glasses of water daily. Emphasize fresh vegetables, particularly broad leafy greens, legumes, nuts, seeds. Restrict or avoid "soda" and limit red meat to 3 or fewer times per week. Choose whole grains over refined flour but limit intake of wheat. Limit alcohol use. Dairy products are not necessary. Cheese is OK. Rotate the variety of food you eat, and wash your fruits and vegetables well. Avoid prepackaged foods. Decrease body weight if overweight. Patients should supplement with: Vitamin D     350-400 I.U. daily Vitamin C     2 grams twice daily Betacarotene     15mg/day (or Vitamin A 25,000i.u./day) Zinc     15 to 30 mg a day Calcium     Microcrystalline Ca hydroxy-appatite 1000mg/day + diet Magnesium     300 to 800 mg/day supplement Multiple Vit/Min     1 every day (Super Nat-Rul 100) Vitamin E     400 I.U. - 800 I.U. with Selenium Exercise It is recommended to perform vigorous exercise for 20 minutes daily or 1/2 hour at least 3 times per week. Estrogen and Progesterone treatments may be utilized as well. Please contact the pharmacist for more information.