Osteoporosis isn’t just a disease of the very elderly. For many women, bone loss begins silently in their 30s and 40s, often accelerating after menopause. According to Johns Hopkins Medicine, 1 in 2 women over age 50 will break a bone due to osteoporosis. But bone loss is not inevitable, and it’s not irreversible.
In this episode of Sofia Unfiltered, we speak with Debi Robinson, Certified Yoga Therapist, Functional Bone Health Expert, and creator of the Healthy Gut Healthy Bones program. After undergoing a hip replacement at age 51, Debi made it her mission to help other women prevent fractures, rebuild strength, and avoid the cycle of medications.
Bone loss accelerates with age due to hormonal shifts, nutrient deficiencies, inflammation, and lifestyle habits.
Estrogen plays a key role in maintaining bone density. As estrogen levels decline during perimenopause and menopause, bone resorption (breakdown) can outpace bone formation. But that’s not the only cause.
“It [Oesteoporosis] is an inflammatory disease. And it's exacerbated by internal toxicity and mineral imbalance, hormone imbalance, stress and inflammation,” says Debi Robinson.
Other common causes of bone loss include:
Need a personalized bone health assessment? Explore sessions with Functional Medicine Experts.
In many cases, bone loss can be stopped, and even reversed, through natural, holistic strategies.
Debi challenges the assumption that drugs like bisphosphonates (e.g., Fosamax) are the only option. While medications may slow bone loss, they don’t address the root cause and often come with side effects like joint pain, GI issues, and rare but serious fractures.
“The lifestyle to support bone health is a lifestyle to support hormone health. You (also) have to do a movement… we need stronger muscles because stronger muscles will lead to stronger bones,” Debi shares.
A functional and integrative approach focuses on:
While a complete reversal of osteoporosis may not always be possible, specialists can help patients slow down the progression and improve bone density through a holistic approach that combines nutrition, lifestyle changes, and innovative therapies.
Book a session with a Health Coach to create a custom bone-building protocol.
Weight-bearing, resistance, and balance-focused exercises are essential to prevent fractures and build strength, but not all exercise is helpful or safe if you have bone loss.
“Yoga is the premier practice that will keep us healthy, mobile, and happy as we age, regardless of whether we start… yoga works a lot of the joint muscles, a lot of the stabilizing smaller muscles… you're actually finding a postural alignment of your joints when you're in a posture, constantly refining it,” Debi explains.
Some recommended :
According to the Mayo Clinic, weight-bearing aerobic activities like walking, dancing, low-impact aerobics, elliptical training machines, stair climbing, and gardening work directly on bones in the legs, hips, and lower spine to slow bone loss.
Avoid:
Try a virtual class with a Fitness Instructor or Recovery Expert on Sofia Health.
Your bones are only as strong as your gut is healthy. If you’re not absorbing calcium, magnesium, or vitamin D efficiently, even a perfect diet won’t help.
“If we're going to look at, you know, the conventional, and what do we have a lot of control over? It is our gut health and how we manage our gut health when it comes to supporting our bones,” says Debi.
Common gut-related triggers for bone loss:
Debi’s Healthy Gut, Healthy Bones framework addresses both:
Recent research has identified specific bacteria in the gut microbiome linked to skeletal health, suggesting that the gut microbiome plays an important role in regulating the body’s bone density and can improve osteoporosis.
Browse Gut Health Support and Nutritionists on Sofia Health.
According to Harvard Health, many nutrients play a role in bone health, such as calcium, vitamin D, protein, magnesium, phosphorus, and potassium.
“[You should take] calcium, which we need. Vitamin D helps calcium get absorbed into the body. Magnesium puts calcium into solution, and vitamin K2 delivers it to the bones. So those are the four musketeers, and then manganese, boron, phosphorus, vitamin C, the Bs, because that's going to help with stress. Those are all important as well,” Debi advises.
|
Nutrient |
Role in Bone Health |
Sources |
|
Calcium (citrate or hydroxyapatite) |
Builds bone matrix |
Leafy greens, sardines, almonds |
|
Magnesium |
Regulates calcium absorption |
Pumpkin seeds, legumes, spinach |
|
Vitamin D3 |
Improves calcium uptake |
Sunlight, cod liver oil |
|
Vitamin K2 |
Directs calcium to bones (not arteries) |
Natto, grass-fed dairy |
|
Collagen/Protein |
Builds bone scaffolding |
Bone broth, collagen powder |
|
Boron + Zinc |
Trace minerals that enhance density |
Prunes, avocados, nuts |
Work with a Diet Analysis Specialist to optimize your supplement protocol.
Yoga therapy builds bone by stimulating safe load-bearing, improving posture, and reducing fall risk.
Unlike conventional yoga, yoga therapy is personalized and medically informed, ideal for women with osteoporosis, osteopenia, or joint issues.
“I believe that we don't have to work so hard. It's not about pushing through. It is about stronger muscles. So for me, yoga is the premier tool we need when it comes to movement,” Debi shares.
Benefits of yoga therapy for bone health:
A study published in Topics in Geriatric Rehabilitation found that practicing yoga can increase bone density.
Book a session with a Certified Yoga Therapist now.
A comprehensive bone health plan includes lifestyle, nutrition, mindset, and movement.
Debi’s Stronger Bones Lifestyle is a holistic blueprint to support your bones at any stage. It includes:
“There's so much we can do. And that's my whole thing is just to raise awareness that it's a lifestyle. It's a lifestyle,” Debi emphasizes.
Looking for a natural, sustainable way to support your bones? Explore Health Coaches and Nutritional Supplements on Sofia Health.
Osteoporosis isn’t a life sentence. With the right tools, support, and information, women over 40 can reverse bone loss naturally, reclaim strength, and live active, empowered lives.
As Debi Robinson reminds us:
“You are in control of your bone health. You learn how to take care of them. You're not fragile, you're not breakable. It doesn't just happen with age. It's a lifestyle of making sure that we are as strong as possible and we can be for as long as we live, so that we can do all the things we want to do. It is possible.”
If you're navigating hormone shifts, bone loss, fatigue, or confusion around lab results, Sofia Health connects you with trusted experts to help decode your symptoms and strengthen your foundation. From functional nutrition and personalized movement plans to supplement guidance and at-home test kits, browse the Sofia Marketplace to find trusted services and products tailored to your unique stage of life.
Check out the full episode of the Sofia Unfiltered podcast, "Stronger Bones, Naturally: The Fix Women Wish They Knew Sooner", for a conversation that goes beyond calcium. Learn how yoga, gut health, and targeted nutrition can shift your trajectory, no matter your age. Available on Apple Podcasts and Spotify.
We’re here to help you meet your wellness goals—physically, mentally, emotionally, and spiritually. Whether you prefer a subscription for ongoing support or want to shop for individual services, classes, or products, Sofia Health provides the tools you need to thrive. Plus, with Sofia Prime, you can access both live classes and an extensive on-demand video library, featuring expert-led content in wellness, nutrition, fitness, and meditation.
Start your two-week trial and discover the difference that dedication and expert help can make.
1. What is osteoporosis, and how does it affect the body?
Osteoporosis is a condition characterized by weakened, porous bones that are more prone to fractures. Often called a “silent disease,” it progresses without noticeable symptoms until a fracture occurs, commonly affecting the hip, wrist, or spine.
Practical tip: Adopt bone-strengthening habits early to reduce your risk of fractures later in life.
Source: NIH – Osteoporosis Overview
2. What are the early signs or symptoms of osteoporosis?
Early signs include unexplained back pain, a stooped posture, gradual loss of height, and fractures from minor falls or bumps. Most people remain unaware they have osteoporosis until a fracture occurs.
Practical tip: If you notice any height loss or persistent back pain, consult your healthcare provider about a bone health evaluation.
Source: Mayo Clinic – Osteoporosis Symptoms
3. What are the primary risk factors for developing osteoporosis?
Key risk factors include:
Female sex, especially postmenopausal women
Advanced age
Low body weight or small frame
Family history of osteoporosis
Smoking and excessive alcohol use
Sedentary lifestyle
Poor nutrition, especially calcium and vitamin D deficiency
Long-term use of certain medications (e.g., corticosteroids)
Practical tip: Identify your personal risk factors with your doctor and start making healthy lifestyle changes, such as quitting smoking and increasing physical activity.
Source: National Osteoporosis Foundation
4. How is osteoporosis diagnosed?
Osteoporosis is typically diagnosed using a DEXA (dual-energy X-ray absorptiometry) scan that measures bone mineral density. A T-score of -2.5 or lower indicates osteoporosis.
Practical tip: Women aged 65+ or younger women with risk factors should request this screening from their healthcare provider.
Source: International Osteoporosis Foundation
5. What treatments are available for osteoporosis?
Treatment may include medications such as bisphosphonates or hormone therapy alongside lifestyle changes focused on exercise and nutrition to strengthen bones and reduce fracture risk.
Practical tip: Never start medication without medical supervision, but always combine treatments with lifestyle improvements.
Source: NIAMS – Osteoporosis Treatment
6. What are the best exercises for improving bone health?
Weight-bearing and resistance exercises, such as walking, jogging, dancing, and strength training, are highly effective. Yoga and tai chi also improve balance and posture, helping reduce falls.
Practical tip: Aim for at least three sessions per week focusing on muscle strengthening and balance.
Source: National Institute on Aging
7. How does diet impact bone health, and which nutrients are essential?
Key nutrients for healthy bones include:
Calcium (for bone structure)
Vitamin D (for calcium absorption)
Protein (for bone repair and maintenance)
Magnesium and vitamin K (for bone mineralization)
Practical tip: Eat a varied diet rich in dairy, fatty fish, eggs, leafy greens, nuts, and seeds.
Source: Harvard Health Publishing
8. At what age should I start getting screened for osteoporosis?
Routine screening is recommended for women aged 65 and older and men aged 70 and older. Those with risk factors, such as previous fractures or chronic illness, should consider earlier testing.
Practical tip: Use age guidelines as a baseline, but prioritize screening if you have personal risk factors.
Source: U.S. Preventive Services Task Force
9. Is osteoporosis reversible, or can lost bone density be regained?
While complete reversal is rare, bone loss can often be slowed or partially reversed with appropriate treatment, lifestyle modifications, and consistent exercise.
Practical tip: Commit to ongoing care and follow medical guidance for optimal bone health outcomes.
Source: NIH Osteoporosis
Resources
“Exercising with Osteoporosis: Stay Active the Safe Way.” Mayo Clinic, 2023.
“Essential Nutrients Your Body Needs for Building Bone.” Harvard Health Publishing, January 1, 2022.
“Yoga and Bone Health.” Orthopaedic Nursing, vol. 40, no. 2, March–April 2021.
Disclaimer: The Sofia Unfiltered Podcast by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.