21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!)

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Bone density is a concern for a lot of people past a certain age, and it can lead to an endless juggling of vitamin and mineral supplements to try to get the right balance. Sachiaki Takamiya advocates for a natural diet- and exercise-based approach instead, showing good results with his Okinawan-influenced Blue Zones diet and lifestyle.

As a caveat, he has not gone through menopause, so this video does completely overlook the implications of that. Nevertheless, even if some of us must get our hormones from a bottle these days, this diet and exercise approach is a very good foundation and the advice here is important for all—we can take all the estrogen we need and still have weak bones if our diet and exercise aren’t there as needed.

From strength to strength

Sachiaki Takamiya’s bone density wasn’t bad the previous year, but this year it is better, hitting 123.4%. This is important information, because it’s easier to achieve an n% increase (for any given value of n) if your starting point is lower. For example, a 50% increase from 1g is 1.5g (so, 0.5g difference), whereas a 50% increase from 20g is 30g (so, a 10g difference). Since his starting value was high, this makes his 21% rise particularly noteworthy—and mean that a reader with a lower starting value will most likely see even better gains, if implementing this protocol.

You may be wondering: isn’t a bone mass density of 123.4% about 23.4% more than we want it? And the answer is that the 100% value is taken from an average peak bone mass in young adults, so having it at 100% is fine, and having it a bit higher is still better—it just means he’s outclassing healthy young adults, less likely to break a bone if he falls, etc.

As for what he ate: he focused on getting calcium and magnesium, as well as vitamins D and K2, all from food sources. Key foods included small fish (sardines, niosi, jaco), nattō, mushrooms, and seaweed (nori, wakame, hijiki). In particular, he emphasizes nattō’s benefits for bones, as well as for the gut, heart, and brain.

As for his exercise: he did weight-bearing exercise and resistance training—including calisthenics and yoga, as well as sport, and simply walking and running. His weekly routine looked like this:

  • Monday: heart rate zone 2 jogging (45 min)
  • Tuesday: bodyweight HIIT and flexibility (20 min)
  • Wednesday: heart rate zone 2 jogging (60 min)
  • Thursday: bodyweight HIIT and flexibility (40 min)
  • Friday: heart rate zone 2 jogging (45 min)
  • Saturday: bodyweight HIIT and flexibility (20 min)

…as well as social sports (e.g. tennis, amongst others), and additional activities such as gardening, and cycling for groceries.

For more on all of the above (this is a very information-dense video), enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

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  • How Ibogaine Can Beat Buprenorphine For Beating Addictions

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Questions?❞

    It seems that this week, everyone was so satisfied with our information, that we received no questions! (If you sent one and we somehow missed it, please accept our apologies and do bring our attention to it)

    However, we did receive some expert feedback that we wanted to share because it’s so informative:

    ❝I work at a detox rehab in Mexico, where we can use methods not legal in the United States. Therefore, while much of the linked articles had useful information, I’m in the “trenches” every day, and there’s some information I’d like to share that you may wish to share, with additional information:

    1. Buprenorphine is widely used and ineffective for addiction because it’s synthetic and has many adverse side effects. For heavy drug users it isn’t enough and they still hit the streets for more opioid, resulting in fentanyl deaths. Depending on length of usage and dose, it can take WEEKS to get off of, and it’s extremely difficult.
    2. Ibogaine is the medicine we use to detox people off opiates, alcohol, meth as well as my own specialty, bulimia. It’s psychoactive and it temporarily “resets” the brain to a pre-addictive state. Supplemented by behavior and lifestyle changes, as well as addressing the traumas that led to the addiction is extremely effective.

    Our results are about 50%, meaning the client is free of the substance or behavior 1 year later. Ibogaine isn’t a “magic pill” or cure, it’s an opening tool that makes the difficult work of reclaiming one’s life easier.

    Ibogaine is not something that should be done outside a medical setting. It requires an EKG to ensure the heart is healthy and doesn’t have prolonged QT intervals; also blood testing to ensure organs are functioning (especially the liver) and mineral levels such as magnetic and potassium are where they should be. It is important that this treatment be conducted by experienced doctors or practitioners, and monitoring vital signs constantly is imperative.

    I’m taking time to compose this information because it needs to be shared that there is an option available most people have not heard about.❞

    ~ 10almonds reader (slightly edited for formatting and privacy)

    Thank you for that! Definitely valuable information for people to know, and (if applicable for oneself or perhaps a loved one) ask about when it comes to local options.

    We see it’s also being studied for its potential against other neurological conditions, too:

    ❝The combination of ibogaine and antidepressants produces a synergistic effect in reducing symptoms of psychiatric disorders such as bipolar disorder, depression, schizophrenia, paranoia, anxiety, panic disorder, mania, post-traumatic stress disorder (PTSD), and obsessive–compulsive disorder. Though ibogaine and the antidepressant act in different pathways, together they provide highly efficient therapeutic responses compared to when each of the active agents is used alone.❞

    ~ Dr. Robert Kargbo

    Read more: Ibogaine and Their Analogs as Therapeutics for Neurological and Psychiatric Disorders

    For those who missed it, today’s information about ibogaine was in response to our article:

    Let’s Get Letting Go (Of These Three Things)

    …which in turn referenced our previous main feature:

    Which Addiction-Quitting Methods Work Best?

    Take care!

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  • Put Your Feet Up! (Against A Wall, For 20 Minutes)

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    Feel free to browse our articles while you do

    Here are 10 good reasons to give it a try; there are another 10 in the short (3:18) video:

    • Improves blood circulation
    • Improves blood pressure
    • Relaxes the body as a whole
    • Alleviates lower back tension
    • Eases headaches and migraines
    • Reduces knee pain
    • Relieves swelling in feet and ankles
    • Improves lymphatic flow
    • Stretches the hamstrings (and hip flexors, if you do it wide)
    • Helps quiet the mind

    As for the rest…

    Click Here If The Embedded Video Doesn’t Load Automatically

    PS: about that circulation… As a general rule of thumb, anything that slightly confuses the heart (anatomically, not romantically) will tend to have a beneficial effect, in moderation. This goes for being upside-down (as is partly the case here), and also for high-intensity interval training (HIIT):

    How To Do HIIT (Without Wrecking Your Body)

    Take care!

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  • Behavioral Activation Against Depression & Anxiety

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    Behavioral Activation Against Depression & Anxiety

    Psychologists do love making fancy new names for things.

    You thought you were merely “eating your breakfast”, but now it’s “Happiness-Oriented Basic Behavioral Intervention Therapy (HOBBIT)” or something.

    This one’s quite simple, so we’ll keep it short for today, but it is one more tool for your toolbox:

    What is Behavioral Activation?

    Behavioral Activation is about improving our mood (something we can’t directly choose) by changing our behavior (something we usually can directly choose).

    An oversimplified (and insufficient, as we will explain, but we’ll use this one to get us started) example would be “whistle a happy tune and you will be happy”.

    Behavioral Activation is not a silver bullet

    Or if it is, then it’s the kind you have to keep shooting, because one shot is not enough. However, this becomes easier than you might think, because Behavioral Activation works by…

    Creating a Positive Feedback Loop

    A lot of internal problems in depression and anxiety are created by the fact that necessary and otherwise desirable activities are being written off by the brain as:

    • Pointless (depression)
    • Dangerous (anxiety)

    The inaction that results from these aversions creates a negative feedback loop as one’s life gradually declines (as does one’s energy, and interest in life), or as the outside world seems more and more unwelcoming/scary.

    Instead, Behavioral Activation plans activities (usually with the help of a therapist, as depressed/anxious people are not the most inclined to plan activities) that will be:

    • attainable
    • rewarding

    The first part is important, because the maximum of what is “attainable” to a depressed/anxious person can often be quite a small thing. So, small goals are ideal at first.

    The second part is important, because there needs to be some way of jump-starting a healthier dopamine cycle. It also has to feel rewarding during/after doing it, not next year, so short term plans are ideal at first.

    So, what behavior should we do?

    That depends on you. Behavioral Activation calls for keeping track of our activities (bullet-journaling is fine, and there are apps* that can help you, too) and corresponding moods.

    *This writer uses the pragmatic Daylio for its nice statistical analyses of bullet-journaling data-points, and the very cute Finch for more keyword-oriented insights and suggestions. Whatever works for you, works for you, though! It could even be paper and pen.

    Sometimes the very thought of an activity fills us with dread, but the actual execution of it brings us relief. Bullet-journaling can track that sort of thing, and inform decisions about “what we should do” going forwards.

    Want a ready-made brainstorm to jump-start your creativity?

    Here’s list of activities suggested by TherapistAid (a resource hub for therapists)

    Want to know more?

    You might like:

    Take care!

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  • Turkish Saffron Salad

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    Summer is upon us, and we need salad options. Coleslaw’s all well and good, until you’re the 4th person to bring it to the pot luck. Tzatziki’s great—and healthier than a standard coleslaw, being based in yogurt rather than mayonnaise as most Western coleslaws are (Eastern European coleslaws, for example, more often use a vinaigrette), but today our tastebuds are traveling to Turkey for this gut-healthy, phytochemical-rich, delicious dish.

    You will need

    • 12 oz carrots, cut into very thin batons (alternatively: use a peeler to peel it into super-thin strips)
    • 2 oz chopped nuts (pistachios are traditional, almonds are also used sometimes; many other nuts would work too e.g. walnuts, hazelnuts, etc; not peanuts though)
    • 2 cups kefir yogurt (if unavailable, substitute any 2 cups plain unsweetened yogurt; comparable plant yogurt is fine if you’re vegan; those healthy bacteria love plant yogurts as much as animal ones)
    • 1 bulb garlic, grated
    • 1 tsp chili flakes
    • 1 pinch saffron, ground, then soaked in 1 tbsp warm water for a few hours
    • 2 tbsp olive oil for cooking; ideally Extra Virgin, but at least Virgin

    Method

    (we suggest you read everything at least once before doing anything)

    1) Put the olive oil and carrots into a saucepan and heat gently, stirring. You want to soften the carrots just a little and absorb the olive oil, without actually fully cooking the carrots; this will probably only take 2–3 minutes at most. Take it off the heat and transfer it to a bowl to cool.

    When the mixture has cooled…

    2) Add the kefir yogurt, garlic, chili flakes, and saffron water into the carrots, mixing thoroughly.

    3) Add the chopped nuts as a garnish

    (after mixing thoroughly, you will probably see more of the yogurt mixture and less of the carrots; that’s fine and correct))

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • The Things You Can See Only When You Slow Down – by Haemin Sunim

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    First, what this one’s not about: noticing raindrops on roses and whiskers on kittens.

    That’s great too, though. This writer particularly loves the cute faces of baby jumping spiders. Sounds unlikely, but have you seen them?

    What it’s rather about: noticing what’s between your ears, and paying closer attention to that, so that we can go about our business more mindfully.

    This is, fundamentally, a book about living a happier life, whatever the potentially crazy circumstances of the hustle and bustle around us. Not because of disinterest; quite the opposite. Sunim bids us ask the question of ourselves, what are we really doing and why?

    The writing style is very light and easy, while being heavy-hitting in terms of the ideas it brings. Little wonder that this one is so highly-rated on Amazon, with more than 5,000 ratings.

    Bottom line: if sometimes you feel like the world is a little hectic and all that is around you is out of your control, this is a great book for you.

    Click here to check out The Things You Can See Only When You Slow Down, and live life on your own terms!

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  • Could the shingles vaccine lower your risk of dementia?

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    A recent study has suggested Shingrix, a relatively new vaccine given to protect older adults against shingles, may delay the onset of dementia.

    This might seem like a bizarre link, but actually, research has previously shown an older version of the shingles vaccine, Zostavax, reduced the risk of dementia.

    In this new study, published last week in the journal Nature Medicine, researchers from the United Kingdom found Shingrix delayed dementia onset by 17% compared with Zostavax.

    So how did the researchers work this out, and how could a shingles vaccine affect dementia risk?

    Melinda Nagy/Shutterstock

    From Zostavax to Shingrix

    Shingles is a viral infection caused by the varicella-zoster virus. It causes painful rashes, and affects older people in particular.

    Previously, Zostavax was used to vaccinate against shingles. It was administered as a single shot and provided good protection for about five years.

    Shingrix has been developed based on a newer vaccine technology, and is thought to offer stronger and longer-lasting protection. Given in two doses, it’s now the preferred option for shingles vaccination in Australia and elsewhere.

    In November 2023, Shingrix replaced Zostavax on the National Immunisation Program, making it available for free to those at highest risk of complications from shingles. This includes all adults aged 65 and over, First Nations people aged 50 and older, and younger adults with certain medical conditions that affect their immune systems.

    What the study found

    Shingrix was approved by the US Food and Drugs Administration in October 2017. The researchers in the new study used the transition from Zostavax to Shingrix in the United States as an opportunity for research.

    They selected 103,837 people who received Zostavax (between October 2014 and September 2017) and compared them with 103,837 people who received Shingrix (between November 2017 and October 2020).

    By analysing data from electronic health records, they found people who received Shingrix had a 17% increase in “diagnosis-free time” during the follow-up period (up to six years after vaccination) compared with those who received Zostavax. This was equivalent to an average of 164 extra days without a dementia diagnosis.

    The researchers also compared the shingles vaccines to other vaccines: influenza, and a combined vaccine for tetanus, diphtheria and pertussis. Shingrix and Zostavax performed around 14–27% better in lowering the risk of a dementia diagnosis, with Shingrix associated with a greater improvement.

    The benefits of Shingrix in terms of dementia risk were significant for both sexes, but more pronounced for women. This is not entirely surprising, because we know women have a higher risk of developing dementia due to interplay of biological factors. These include being more sensitive to certain genetic mutations associated with dementia and hormonal differences.

    Why the link?

    The idea that vaccination against viral infection can lower the risk of dementia has been around for more than two decades. Associations have been observed between vaccines, such as those for diphtheria, tetanus, polio and influenza, and subsequent dementia risk.

    Research has shown Zostavax vaccination can reduce the risk of developing dementia by 20% compared with people who are unvaccinated.

    But it may not be that the vaccines themselves protect against dementia. Rather, it may be the resulting lack of viral infection creating this effect. Research indicates bacterial infections in the gut, as well as viral infections, are associated with a higher risk of dementia.

    Notably, untreated infections with herpes simplex (herpes) virus – closely related to the varicella-zoster virus that causes shingles – can significantly increase the risk of developing dementia. Research has also shown shingles increases the risk of a later dementia diagnosis.

    A woman receives a vaccination from a female nurse.
    This isn’t the first time research has suggested a vaccine could reduce dementia risk. ben bryant/Shutterstock

    The mechanism is not entirely clear. But there are two potential pathways which may help us understand why infections could increase the risk of dementia.

    First, certain molecules are produced when a baby is developing in the womb to help with the body’s development. These molecules have the potential to cause inflammation and accelerate ageing, so the production of these molecules is silenced around birth. However, viral infections such as shingles can reactivate the production of these molecules in adult life which could hypothetically lead to dementia.

    Second, in Alzheimer’s disease, a specific protein called Amyloid-β go rogue and kill brain cells. Certain proteins produced by viruses such as COVID and bad gut bacteria have the potential to support Amyloid-β in its toxic form. In laboratory conditions, these proteins have been shown to accelerate the onset of dementia.

    What does this all mean?

    With an ageing population, the burden of dementia is only likely to become greater in the years to come. There’s a lot more we have to learn about the causes of the disease and what we can potentially do to prevent and treat it.

    This new study has some limitations. For example, time without a diagnosis doesn’t necessarily mean time without disease. Some people may have underlying disease with delayed diagnosis.

    This research indicates Shingrix could have a silent benefit, but it’s too early to suggest we can use antiviral vaccines to prevent dementia.

    Overall, we need more research exploring in greater detail how infections are linked with dementia. This will help us understand the root causes of dementia and design potential therapies.

    Ibrahim Javed, Enterprise and NHMRC Emerging Leadership Fellow, UniSA Clinical & Health Sciences, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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