Eat more soy

Foods rich in soy protein may help prevent bone loss and even aid you in building bone after menopause. Although some tofu provides calcium, researchers think that it may be the phytoestrogens, particularly one called genistein, that really protect your bones. These chemicals appear to work somewhat like estrogen, functioning as a sort of natural hormone-replacement therapy. In one study, postmenopausal women who ate 40 grams of soy protein every day for six months increased bone mass in their spines by 2 percent, while those who didn't eat any continued to lose bone. One note of caution -- some studies suggest that genistein may stimulate the growth of estrogen-receptive breast cancers and might interfere with the cancer-fighting drug tamoxifen. So if you have had estrogen-receptive tumors, it would be wise to limit soy unless your doctor instructs you otherwise. You can get more soy into your diet by snacking on roasted soy nuts, tossing some tofu into a vegetable stir-fry, and using soy milk on your cereal or in smoothies.