Those are all really great suggestions to include in our diets but unfortunately, they won't build bone. If you are using tofu, check to see if it is coagulated with calcium sulfate if you are using it as a calcium source as the calcium content differs greatly. The soy isoflavones are helpful but the calcium content is important too, especially if by chance you don't eat dairy.

Depending upon the severity of bone loss, some combination of drugs (including HRT in that category) and targeted/safe exercise is usually necessary. There will be occasional stories of success building density "naturally" but it's not the norm. It's just the sequence of nature that in menopause we lose density. Some are slow losers, those with osteo are generally faster losers. I'm a very health conscious and active person and I tried to regain density by doing it all; walking with a weighted vest, dancing, organic targeted diet, weight training. I lost so much bone in my spine during that experiment and then realized I had to embrace pharmaceuticals and I'm so glad I did. I went on Forteo for 2 years which increased my spine density and I followed up with HRT which has maintained the gain. I was 62 at the time I started HRT and have been on it for 6 years. I've had no side effects on either. Well, one side effect...peace of mind that I am doing all I can to stem further loss. What a great side effect!