So how did I do it? How did I prevent more bone loss, and can you do the same?

YES.

 

Before I go into the details of my self-designed protocol, I must emphasize that I am not an MD. I am a PhD. I do not diagnose or prescribe anything for anyone.

 

My protocol, which I will offer for your consideration below, is what I chose to try for myself, as a willing test subject.

 

You must check with your personal physician before you decide to make any changes in your medical or nutritional regimen. Your medical history must be taken into consideration by you and your physician, and your physician must approve of your treatment plan.

 

I am not suggesting that anyone else follow my protocol. I am suggesting that you work with your physician to create yours!

 

If your physician is not trained in menopause treatment, you can find a provider in your area on the website www.menoapuse.org     Click on the "Find A Provider" link.

 

Many of the research articles that I used to make my decisions are available to you on this website; you can download them, print them out, read them, and bring them to your doctor.

You can find them HERE

 

The first decision I made was to start hormone therapy (HT) at age 65.

I am using compounded, bio-identical transdermal vaginal cream.

Estradiol/Estriol  E2/E3 and testosterone. Progesterone Capsules at Night.

 

Discuss HT with your OBGYN, or consider consulting one of the many online providers.

(I use an HT Clinic provider because they perform a full blood panel every 3 months to be sure my treatment is appropriate and I have access to an MD pr NP whenever I have questions.) Medicare does not yet cover compounded HT. You may be able to coordinate with your physician another method of HT delivery.

 

EXERCISE: Weight-bearing exercise is non-negotiable for building new bone. I walk in the hills around my Southern California home 3-4 days a week, 2.5 miles up and down hill each time.

 

WEIGHT TRAINING: I work out 2-3 times a week on weight machines at the gym to build and maintain muscle strength and bone mass.

 

NUTRITION: I am currently eating an autoimmune-style diet. I was recently informed by my endocrinologist that I have not just hypothyroid, but Hashimoto's. I eat 80-90 gms of protein per day. No grains. No gluten. Vegetables (no nightshades), fruit, yogurt, seeds, and nuts.

I'm not perfect on this diet, but I do my best every day.

 

NO ALCOHOL; When I hit post-menopause, wine (my fav) and later even Tequila, made me feel sick. So I quit altogether.

 

Then I added the following supplements;

​

​

​

​

​

​

​

​

​

​

 

​

Don't panic! I know this looks like a lot, and it is, but there are some that are most important and others that you may choose to ignore.  description.

 

I'm providing my Amazon Associate links to these products for your convenience, so you don't have to search the internet for them individually. You can purchase them, or others like them, from wherever you choose. These are the ones I have researched, and these are the ones I take. I know many of us prefer to shop elsewhere.

 

1. Collagen with Fortibone

I use Sparkle Wellness Osteo Boost. Collagen is a major component of bone. Collagen with Fortibone encourages new bone growth and slows down BMD loss. Tasteless and easy to use, 3 tsp a day in coffee or another beverage.

"In a 12-month study3 involving 180 women with low bone mass, a daily intake of 5 grams of FORTIBONE® significantly improved bone density, particularly in those with osteopenia or osteoporosis. A follow-up study in 2021 found that FORTIBONE® had a major impact on bone strength. Over four years, postmenopausal women saw a 5.79% increase in spine bone density and a 4.21% increase in hip density. Another group, which started on a placebo and later switched to FORTIBONE®, saw even better results with an 8.16% increase in spine bone density." LINK​

 

2. Mindbodygreen Creatine with Taurine

Creatine helps to build and maintain muscle mass. This is used for lean muscle mass* • exercise recovery* • brain health* • heart health. I put one scoop in my post-workout shake. LINK

 

3. Vitamin D3 5000 units per day, + 15 minutes of sun exposure to skin per day.

An essential nutrient for building bone. Many women are vitamin D-deficient. LINK

 

4. Calcium Citrate 100 units per day.An essential nutrient for building bone. LINK

 

5. Vitamin K2 with MK-7.An essential nutrient for building bone. LINK

 

6. Magnesium L-Threonate can improve memory, focus, and mental clarity, and may promote better sleep by reducing anxiety and stress.  LINK

 

7. Vitamin B Complex. Methylated Folate, Methylated B12

Coenzymated B2 & B6 are bioavailable forms of B vitamins that work together to support energy, brain health, mood regulation, and cardiovascular health. They are essential for DNA synthesis, nerve cell function, red blood cell production, and neurotransmitter synthesis. LINK

 

8. Krill Oil plus Omega 3 is enhanced with  is enhanced to provide added Omega-3 EPA and DHA. •   Supports brain, circulation, joint, and heart health. Supports cell function and immune health. LINK

 

9. Raw Zinc due to Hashimoto's and thyroid needs. LINK

 

10. MAGNA electrolyte drink mix. This gives me the other kinds of magnesium, too. I only drink it when I have been working out or have been out in the heat. Magna combines the three most critical forms of magnesium with electrolytes for a powerful daily drink. Magnesium L-Threonate (via Magtein®) enhances focus and mental clarity, Magnesium Malate creates and sustains cellular energy, Magnesium Glycinate promotes athletic recovery and reduces soreness, and Sodium and Potassium deliver better hydration. LINK

 

11. Red Yeast Rice + Co Q-10 is a natural statin, and I need to lower my cholesterol numbers. LINK 

 

12. Orgain Organic Plant Protein + Probiotics. This is the protein that I use for my shakes. I often have a shake after I work out or for breakfast. With added collagen and yogurt, it fullfills 32 gms of my protein needs!

(I could not find this blend online; I get it at Costco.)