Beat Osteoporosis with Exercise – by Dr. Karl Knopf

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There are a lot of books about beating osteoporosis, and yet when it comes to osteoporosis exercises, it took us some work to find a good one. But, this one’s it!

A lot of books give general principles and a few sample exercises. This one, in contrast, gives:

  • An overview of osteopenia and osteoporosis, first
  • A brief overview of non-exercise osteoporosis considerations
  • Principles for exercising a) to reduce one’s risk of osteoporosis b) if one has osteoporosis
  • Clear explanations of about 150 exercises that fit both categories

This last item’s important, because a lot of popular advice is exercises that are only good for one or the other (given that a lot of things that strengthen a healthy person’s bones can break the bones of someone with osteoporosis), so having 150 exercises that are safe and effective in both cases, is a real boon.

That doesn’t mean you have to do all 150! If you want to, great. But even just picking and choosing and putting together a little program is good.

Bottom line: if you’d like a comprehensive guide to exercise to keep you strong in the face of osteoporosis, this is a great one.

Click here to check out Beat Osteoporosis With Exercise, and stay strong!

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    Ditch the superfood fatigue with Gena Hamshaw’s 100 vegan single-dish meals—nutrient-dense, delicious, and easy to source ingredients!

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  • Toothpastes & Mouthwashes: Which Help And Which Harm?

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    Toothpastes and mouthwashes: which kinds help, and which kinds harm?

    You almost certainly brush your teeth. You might use mouthwash. A lot of people floss for three weeks at a time, often in January.

    There are a lot of options for oral hygiene; variations of the above, and many alternatives too. This is a big topic, so rather than try to squeeze it all in one, this will be a several-part series.

    For today, let’s look at toothpastes and mouthwashes, to start!

    Toothpaste options

    Toothpastes may contain one, some, or all of the following, so here are some notes on those:

    Fluoride

    Most toothpastes contain fluoride; this is generally recognized as safe though is not without its controversies. The fluoride content is the reason it’s recommended not to swallow toothpaste, though.

    The fluoride in toothpaste can cause some small problems if overused; if you see unusually white patches on your teeth (your teeth are supposed to be ivory-colored, not truly white), that is probably a case of localized overcalcification because of the fluoride, and yes, you can have too much of a good thing.

    Overall, the benefits are considered to far outweigh the risks, though.

    Baking soda

    Whether by itself or as part of a toothpaste, baking soda is a safe and effective choice, not just for cosmetic purposes, but for boosting genuine oral hygiene too:

    Activated charcoal

    Activated charcoal is great at removing many chemicals from things it touches. That includes the kind you might see on your teeth in the form of stains.

    A topical aside on safety: activated charcoal is a common ingredient in a lot of black-colored Halloween-themed foods and drinks around this time of year. Beware, if you ingest these, there’s a good chance of it also cleaning out any meds you are taking. Ask your pharmacist about your own personal meds, but meds that (ingested) activated charcoal will usually remove include:

    • Oral HRT / contraceptives
    • Antidepressants (many kinds)
    • Heart medications (at least several major kinds)

    Toothpaste, assuming you are spitting-not-swallowing, won’t remove your medications though. Nor, in case you were worrying, will it strip tooth enamel, even if you have extant tooth enamel erosion:

    Source: Activated charcoal toothpastes do not increase erosive tooth wear

    However, it’s of no special extra help when it comes to oral hygiene itself, just removing stains.

    So, if you’d like to use it for cosmetic reasons, go right ahead. If not, no need.

    Hydrogen peroxide

    This is generally not a good idea, speaking for the health. For whitening, yes, it works. But for health, not so much:

    Hydrogen peroxide-based products alter inflammatory and tissue damage-related proteins in the gingival crevicular fluid of healthy volunteers: a randomized trial

    To be clear, when they say “alter”, they mean “in a bad way”. It increases inflammation and tissue damage.

    If buying commercially-available whitening toothpaste made with hydrogen peroxide, the academic answer is that it’s a lottery, because brands’ proprietorial compounding processes vary widely and constantly with little oversight and even less transparency:

    Is whitening toothpaste safe for dental health?: RDA-PE method

    Mouthwash options

    In the case of fluoride and hydrogen peroxide, the same advice (for and against) goes as per toothpaste.

    Alcohol

    There has been some concern about the potential carcinogenic effect of alcohol-based mouthwashes. According to the best current science, this one’s not an easy yes-or-no, but rather:

    • If there are no other cancer risk factors, it does not seem to increase cancer risk
    • If there are other cancer risk factors, it does make the risk worse

    Read more:

    Non-Alcohol

    Non-alcoholic mouthwashes are not without their concerns either. In this case, the potential problem is changing the oral microbiome (we are supposed to have one!), and specifically, that the spread of what it kills and what it doesn’t may result in an imbalance that causes a lowering of the pH of the mouth.

    Put differently: it makes your saliva more acidic.

    Needless to say, that can cause its own problems for teeth. The research on this is still emerging, with regard to whether the benefits outweigh the problems, but the fact that it has this effect seems to be a consensus. Here’s an example paper; there are others:

    Effects of Chlorhexidine mouthwash on the oral microbiome

    Flossing, scraping, and alternatives

    These are important (and varied, and interesting) enough to merit their own main feature, rather than squeezing them in at the end.

    So, watch this space for a main feature on these soon!

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  • How Healers Heal – by Dr. Shilpi Pradhan

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    First note: the listed author here is in fact the compiler, with the authors being a collection of no fewer than 33 board-certified lifestyle medicine physicians. So, we’re not getting just a single person’s opinions/bias here!

    But what is lifestyle medicine? This book holds the six pillars of lifestyle medicine to be:

    1. Nutrition
    2. Physical activity
    3. Stress management
    4. Restorative sleep
    5. Social connections
    6. Avoidance of risky substances

    …and those things are what we read about throughout the book, both in highly educational mini-lecture form, and sometimes highly personal storytelling.

    It’s not just a “do these things” book, though yes, there’s a large part of that. It also covers wide topics, from COVID to alopecia, burnout to grief, immune disorders to mysterious chest pains (and how such mysteries are unravelled, when taken seriously).

    One of the greatest strengths of this book is that it’s very much “medicine, as it should be”, so that the reader knows how to recognize the difference.

    Bottom line: this book doesn’t fit into a very neat category, but it’s a very worthwhile book to read, and one that could help inform a decision that changes the entire path of your life or that of a loved one.

    Click here to check out How Healers Heal, and learn to recognize the healthcare you deserve!

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  • Plant-Based Alternatives for Meat Recipes

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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

    ❝How about providing a plant-based alternative when you post meat-based recipes? I appreciate how much you advocate for veggie diets and think offering an alternative with your recipes would support that❞

    Glad you’re enjoying! And yes, we do usually do that. But: pardon, we missed one (the Tuna Steak with Protein Salad) because it’d be more than a simple this-for-that substitution, we didn’t already have an alternative recipe up (as with the salmon recipes such as the Chili Hot-Bedded Salmon and Thai Green Curry Salmon Burgers).

    Our recipes, by the way, will tend towards being vegan, vegetarian, or at least pescatarian. This is for several reasons:

    • Good science suggests the best diet for general purpose good health is one that is mostly plants, with optional moderate amounts of fermented dairy products, fish, and/or eggs.
    • Your writer here (it’s me, hi) has been vegan for many years, transitioning to such via pescatarianism and ovo-lacto vegetarianism, and so the skill of cooking meat is least fresh in my memory, meaning I’d not be confident writing about that, especially as cooking meat has the gravest health consequences for messing it up.

    Note on biases: notwithstanding this writer being vegan, we at 10almonds are committed to reporting the science as it stands with no agenda besides good health. Hence, there will continue to be unbiased information about animal products’ health considerations, positive as well as negative.

    See also: Do We Need Animal Products To Be Healthy?

    …as well as, of course, some animal-based classics from our archives including:

    We Are Such Stuff As Fish Are Made Of & Eggs: All Things In Moderation?

    Finishing with one for the vegans though, you might enjoy:

    Which Plant Milk? We Compare 6 Of The Most Popular

    Some previous articles you might enjoy meanwhile:

    Take care!

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Related Posts

  • The Power Foods Diet – by Dr. Neal Barnard
  • Heart Rate Zones, Oxalates, & More

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝I think the heart may be an issue for lots of us. I know it is for me due to AFib. When I’m in my training zone like on a treadmill, I’m usually around 110 to 120. But there are occasionally times when I’m at 140 or 150. How dangerous is that? If I use that formula of 180 minus age, thats 103. I get nothing from that. My resting heart rate is in the 50 to 60 range.❞

    First, for safety, let us draw attention to our medical disclaimer at the bottom of each email, and also specifically note that we are not cardiologists here, let alone your cardiologist. There’s a lot we can’t know or advise about. However, as general rules of thumb:

    For people without serious health conditions, it is considered good and healthful for one’s heart rate to double (from its resting rate) during exercise, with even more than 2.5x resting rate being nothing more than a good cardio workout.

    As for “180 minus age” (presuming you mean: to calculate the safe maximum heart rate), more common (and used by the American Heart Association) is 220 minus age. In your case, that’d give 143.

    Having atrial fibrillation may change this however, and we can’t offer medical advice.

    We can point to this AHA “AFib Resources For Patients and Professionals”, including this handy FAQ sheet which says:

    “Am I able to exercise?” / “Yes, as long as you’re cleared by your doctor, you can perform normal activities of daily living that you can tolerate” (accompanied by a little graphic of a person using an exercise bike)

    You personally probably know this already, of course, but it’s quite an extensive collection of resources, so we thought we’d include it.

    It’s certainly a good idea for everyone to be aware of their healthy heart rate ranges, regardless of having a known heart condition or not, though!

    American Heart Association: Target Heart Rates Chart

    ❝I would like to see some articles on osteoporosis❞

    You might enjoy this mythbusting main feature we did a few weeks ago!

    The Bare-Bones Truth About Osteoporosis

    ❝Interesting, but… Did you know spinach is high in oxylates? Some people are sensitive and can cause increased inflammation, joint pain or even kidney stones. Moderation is key. My sister and I like to eat healthy but found out by experience that too much spinach salad caused us joint and other aches.❞

    It’s certainly good to be mindful of such things! For most people, a daily serving of spinach shouldn’t cause ill effects, and certainly there are other greens to eat.

    We wondered whether there was a way to reduce the oxalate content, and we found:

    How to Reduce Oxalic Acid in Spinach: Neutralizing Oxalates

    …which led us this product on Amazon:

    Nephure Oxalate Reducing Enzyme, Low Oxalate Diet Support

    We wondered what “nephure” was, and whether it could be trusted, and came across this “Supplement Police” article about it:

    Nephure Review – Oxalate Reducing Enzyme Powder Health Benefits?

    …which honestly, seems to have been written as a paid advertisement. But! It did reference a study, which we were able to look up, and find:

    In vitro and in vivo safety evaluation of Nephure™

    …which seems to indicate that it was safe (for rats) in all the ways that they checked. They did not, however, check whether it actually reduced oxalate content in spinach or any other food.

    The authors did declare a conflict of interest, in that they had a financial relationship with the sponsor of the study, Captozyme Inc.

    All in all, it may be better to just have kale instead of spinach:

    We turn the tables and ask you a question!

    We’ll then talk about this tomorrow:

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  • Gut-Healthy Spaghetti Chermoula

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    Chermoula is a Maghreb relish/marinade (it’s used for both purposes); it’s a little like chimichurri but with distinctly N. African flavors. The gut-healthiness starts there (it’s easy to forget that olives—unless fresh—are a fermented food full of probiotic Lactobacillus sp. and thus great for the gut even beyond their fiber content), and continues in the feta, the vegetables, and the wholewheat nature of the pasta. The dish can be enjoyed at any time, but it’s perfect for warm summer evenings—perhaps dining outside, if you’ve place for that.

    You will need

    • 9oz wholewheat spaghetti (plus low-sodium salt for its water)
    • 10oz broccoli, cut into small florets
    • 3oz cilantro (unless you have the soap gene)
    • 3oz parsley (whether or not you included the cilantro)
    • 3oz green olives, pitted, rinsed
    • 1 lemon, pickled, rinsed
    • 1 bulb garlic
    • 3 tbsp pistachios, shelled
    • 2 tbsp mixed seeds
    • 1 tsp cumin
    • 1 tsp chili flakes
    • ½ cup extra virgin olive oil
    • For the garnish: 3oz feta (or plant-based equivalent), crumbled, 3oz sun-dried tomatoes, diced, 1 tsp cracked black pepper

    Note: why are we rinsing the things? It’s because while picked foods are great for the gut, the sodium can add up, so there’s no need to bring extra brine with them too. By doing it this way, there’ll be just the right amount for flavor, without overdoing it.

    Method

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

    1) Cook the spaghetti as you normally would, but when it’s a minute or two from being done, add the broccoli in with it. When it’s done, drain and rinse thoroughly to get rid of excess starch and salt, and also because cooling it even temporarily (as in this case) lowers its glycemic index.

    2) Put the rest of the ingredients into a food processor (except the olive oil and the garnish), and blitz thoroughly until no large coarse bits remain. When that’s done, add the olive oil, and pulse it a few times to combine. We didn’t add the olive oil previously, because blending it so thoroughly in that state would have aerated it in a way we don’t want.

    3) Put ⅔ of the chermoula you just made into the pan you used for cooking the spaghetti, and set it over a medium heat. When it starts bubbling, return the spaghetti and broccoli to the pan, mixing gently but thoroughly. If the pasta threatens to stick, you can add a little more chermoula, but go easy on it. Any leftover chermoula that you didn’t use today, can be kept in the fridge and used later as a pesto.

    4) Serve! Add the garnish as you do.

    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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  • Patient Underwent One Surgery but Was Billed for Two. Even After Being Sued, She Refused To Pay.

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    Jamie Holmes says a surgery center tried to make her pay for two operations after she underwent only one. She refused to buckle, even after a collection agency sued her last winter.

    Holmes, who lives in northwestern Washington state, had surgery in 2019 to have her fallopian tubes tied, a permanent birth-control procedure that her insurance company agreed ahead of time to cover.

    During the operation, while Holmes was under anesthesia, the surgeon noticed early signs of endometriosis, a common condition in which fibrous scar tissue grows around the uterus, Holmes said. She said the surgeon later told her he spent about 15 minutes cauterizing the troublesome tissue as a precaution. She recalls him saying he finished the whole operation within the 60 minutes that had been allotted for the tubal ligation procedure alone.

    She said the doctor assured her the extra treatment for endometriosis would cost her little, if anything.

    Then the bill came.

    The Patient: Jamie Holmes, 38, of Lynden, Washington, who was insured by Premera Blue Cross at the time.

    Medical Services: A tubal ligation operation, plus treatment of endometriosis found during the surgery.

    Service Provider: Pacific Rim Outpatient Surgery Center of Bellingham, Washington, which has since been purchased, closed, and reopened under a new name.

    Total Bill: $9,620. Insurance paid $1,262 to the in-network center. After adjusting for prices allowed under the insurer’s contract, the center billed Holmes $2,605. A collection agency later acquired the debt and sued her for $3,792.19, including interest and fees.

    What Gives: The surgery center, which provided the facility and support staff for her operation, sent a bill suggesting that Holmes underwent two separate operations, one to have her tubes tied and one to treat endometriosis. It charged $4,810 for each.

    Holmes said there were no such problems with the separate bills from the surgeon and anesthesiologist, which the insurer paid.

    Holmes figured someone in the center’s billing department mistakenly thought she’d been on the operating table twice. She said she tried to explain it to the staff, to no avail.

    She said it was as if she ordered a meal at a fast-food restaurant, was given extra fries, and then was charged for two whole meals. “I didn’t get the extra burger and drink and a toy,” she joked.

    Her insurer, Premera Blue Cross, declined to pay for two operations, she said. The surgery center billed Holmes for much of the difference. She refused to pay.

    Holmes said she understands the surgery center could have incurred additional costs for the approximately 15 minutes the surgeon spent cauterizing the spots of endometriosis. About $500 would have seemed like a fair charge to her. “I’m not opposed to paying for that,” she said. “I am opposed to paying for a whole bunch of things I didn’t receive.”

    The physician-owned surgery center was later purchased and closed by PeaceHealth, a regional health system. But the debt was turned over to a collection agency, SB&C, which filed suit against Holmes in December 2023, seeking $3,792.19, including interest and fees.

    The collection agency asked a judge to grant summary judgment, which could have allowed the company to garnish wages from Holmes’ job as a graphic artist and marketing specialist for real estate agents.

    Holmes said she filed a written response, then showed up on Zoom and at the courthouse for two hearings, during which she explained her side, without bringing a lawyer. The judge ruled in February that the collection agency was not entitled to summary judgment, because the facts of the case were in dispute.

    More From Bill Of The Month

    Representatives of the collection agency and the defunct surgery center declined to comment for this article.

    Sabrina Corlette, co-director of Georgetown University’s Center on Health Insurance Reforms, said it was absurd for the surgery center to bill for two operations and then refuse to back down when the situation was explained. “It’s like a Kafka novel,” she said.

    Corlette said surgery center staffers should be accustomed to such scenarios. “It is quite common, I would think, for a surgeon to look inside somebody and say, ‘Oh, there’s this other thing going on. I’m going to deal with it while I’ve got the patient on the operating table.’”

    It wouldn’t have made medical or financial sense for the surgeon to make Holmes undergo a separate operation for the secondary issue, she said.

    Corlette said that if the surgery center was still in business, she would advise the patient to file a complaint with state regulators.

    The Resolution: So far, the collection agency has not pressed ahead with its lawsuit by seeking a trial after the judge’s ruling. Holmes said that if the agency continues to sue her over the debt, she might hire a lawyer and sue them back, seeking damages and attorney fees.

    She could have arranged to pay off the amount in installments. But she’s standing on principle, she said.

    “I just got stonewalled so badly. They treated me like an idiot,” she said. “If they’re going to be petty to me, I’m willing to be petty right back.”

    The Takeaway: Don’t be afraid to fight a bogus medical bill, even if the dispute goes to court.

    Debt collectors often seek summary judgment, which allows them to garnish wages or take other measures to seize money without going to the trouble of proving in a trial that they are entitled to payments. If the consumers being sued don’t show up to tell their side in court hearings, judges often grant summary judgment to the debt collectors.

    However, if the facts of a case are in dispute — for example, because the defendant shows up and argues she owes for just one surgery, not two — the judge may deny summary judgment and send the case to trial. That forces the debt collector to choose: spend more time and money pursuing the debt or drop it.

    “You know what? It pays to be stubborn in situations like this,” said Berneta Haynes, a senior attorney for the National Consumer Law Center who reviewed Holmes’ bill for KFF Health News.

    Many people don’t go to such hearings, sometimes because they didn’t get enough notice, don’t read English, or don’t have time, she said.

    “I think a lot of folks just cave” after they’re sued, Haynes said.

    Emily Siner reported the audio story.

    After six years, we’ll have a final installment with NPR of our Bill of the Month project in the fall. But Bill of the Month will continue at KFF Health News and elsewhere. We still want to hear about your confusing or outrageous medical bills. Visit Bill of the Month to share your story.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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