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Prioritize bone wellness and unlock the freedom to move with confidence

Estrogen, vital for reproductive function, also plays a pivotal role in bone density regulation. Hormonal fluctuations during menstruation, pregnancy, and menopause affect bone turnover rates. Conditions like amenorrhea, or absence of menstrual periods in women of reproductive age, can lead to estrogen deficiency, increasing the risk of osteoporosis. Conversely, osteoporosis can affect reproductive health, potentially complicating pregnancy and childbirth. Maintaining hormonal balance through healthy lifestyle choices, adequate nutrition, weight-bearing exercises, and medical interventions when necessary supports both bone health and reproductive health, ensuring overall well-being throughout a woman's life.



  • Bone Fractures: Frequent or unexplained fractures, particularly in the wrists, hips, or spine, may indicate weakened bones.

  • Height Loss: Gradual height loss or stooped posture could be signs of compression fractures in the spine due to bone density loss.

  • Back Pain: Chronic or severe back pain, especially in the lower back, may be a symptom of spinal compression fractures.

  • Bone Density Loss: A diagnosis of osteopenia or osteoporosis through a bone density test (DEXA scan) indicates reduced bone density and a need for support.

  • Brittle Nails: Weak or brittle nails that break easily may be a sign of inadequate calcium or other nutrients essential for bone health.

  • Receding Gums: Loss of bone density in the jaw can lead to receding gums and loose teeth.

  • Joint Pain: Achy or stiff joints, particularly in the knees, hips, or wrists, may indicate bone or joint issues.


  • Horsetail (Equisetum arvense): Rich in silica, horsetail may help strengthen bones by supporting collagen formation and bone density.

  • Nettle (Urtica dioica): Nettle contains minerals like calcium, magnesium, and silica, which are essential for bone health and may help prevent bone loss.

  • Red Clover (Trifolium pratense): Red clover is rich in isoflavones, compounds that may have estrogen-like effects and help support bone density in postmenopausal women.

  • Dong Quai (Angelica sinensis): Dong quai contains phytoestrogens that may help regulate hormonal balance and support bone health, particularly during menopause.

  • Black Cohosh (Actaea racemosa): Black cohosh may help support bone health by balancing hormone levels and reducing symptoms of menopause, which can affect bone density.

  • Gingko Biloba (Gingko biloba): Gingko biloba has antioxidant properties that may help reduce inflammation and support bone health by protecting against bone loss.


  • Leafy Greens: Spinach, kale, collard greens, and Swiss chard are rich sources of calcium, magnesium, and vitamin K, all of which are important for bone health.

  • Tofu and Tempeh: Soy-based products like tofu and tempeh are excellent sources of calcium and protein, which are essential for bone strength.

  • Almonds and Sesame Seeds: These nuts and seeds are rich in calcium, magnesium, and phosphorus, all of which contribute to bone health.

  • Legumes: Beans, lentils, and chickpeas are high in calcium, magnesium, and protein, important nutrients for maintaining bone density.

  • Whole Grains: Whole grains like quinoa, brown rice, and oats contain magnesium and phosphorus, essential minerals for bone health.

  • Vitamin D: Vitamin D supplements sourced from lichen or plant-based alternatives are crucial for calcium absorption and bone health, especially for individuals with limited sun exposure.

  • Vitamin K2: Vitamin K2 supplements derived from fermented soy or natto can help regulate calcium metabolism and support bone mineralization.

  • Magnesium: Magnesium supplements sourced from seaweed or plant-based alternatives help support bone density and may improve calcium absorption.

Additionally, maintaining a balanced diet rich in bone-supporting nutrients and engaging in weight-bearing exercises are important components of bone health.


Private consultations offer personalized and holistic approaches to health and wellness. During these sessions, clients benefit from individualized care tailored to their specific needs.

My experience with Sofia has been more than satisfactory, and I would highly recommend her services. The results have been phenomenal. My hot flushes have dramatically decreased, and my energy levels have increased. Thank you Sofia. 

Kaye Cullen, Nenagh


Contact me for a 15-min free discovery call 

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