Why Brittle Bones Aren’t Just a Woman’s Problem

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.

Ronald Klein was biking around his neighborhood in North Wales, Pennsylvania, in 2006 and tried to jump a curb. “But I was going too slow — I didn’t have enough momentum,” he recalled.

As the bike toppled, he thrust out his left arm to break the fall. It didn’t seem like a serious accident, yet “I couldn’t get up,” he said.

At the emergency room, X-rays showed that he had fractured both his hip, which required surgical repair, and his shoulder. Klein, a dentist, went back to work in three weeks, using a cane. After about six months and plenty of physical therapy, he felt fine.

But he wondered about the damage the fall had caused. “A 52-year-old is not supposed to break a hip and a shoulder,” he said. At a follow-up visit with his orthopedist, “I said, ‘Maybe I should have a bone density scan.’”

As Klein suspected, the test showed he had developed osteoporosis, a progressive condition, increasing sharply with age, that thins and weakens bones and can lead to serious fractures. Klein immediately began a drug regimen and, now 70, remains on one.

Osteoporosis occurs so much more commonly in women, for whom medical guidelines recommend universal screening after age 65, that a man who was not a health care professional might not have thought about getting a scan. The orthopedist didn’t raise the prospect.

But about 1 in 5 men over age 50 will suffer an osteoporotic fracture in their remaining years, and among older adults, about a quarter of hip fractures occur in men.

When they do, “men have worse outcomes,” said Cathleen Colón-Emeric, a geriatrician at the Durham VA Health Care System and Duke University and the lead author of a recent study of osteoporosis treatment in male veterans.

“Men don’t do as well in recovery as women,” she said, with higher rates of death (25% to 30% within a year), disability and institutionalization. “A 50-year-old man is more likely to die from the complications of a major osteoporotic fracture than from prostate cancer,” she said.

(What’s “major”? Fractures of the wrist, hip, femur, humerus, pelvis or vertebra.)

In her study of 3,000 veterans ages 65 to 85, conducted at Veterans Affairs health centers in North Carolina and Virginia, only 2% of those assigned to the control group had undergone bone-density screening.

“Shockingly low,” said Douglas Bauer, a clinical epidemiologist and osteoporosis researcher at the University of California-San Francisco, who published an accompanying commentary in JAMA Internal Medicine. “Abysmal. And that’s at the VA, where it’s paid for by the government.”

But establishing a bone health service — overseen by a nurse who entered orders, sent frequent appointment reminders and explained results — led to dramatic changes in the intervention group, who had at least one risk factor for the condition.

Forty-nine percent of them said yes to a scan. Half of those tested had osteoporosis or a forerunner condition, osteopenia. Where appropriate, most of them began medications to preserve or rebuild their bones.

“We were pleasantly surprised that so many agreed to be screened and were willing to initiate treatment,” Colón-Emeric said.

After 18 months, bone density had increased modestly for those in the intervention group, who were more likely to stick to their drug regimens than osteoporosis patients of either sex in real-world conditions.

The study didn’t continue long enough to determine whether bone density increased further or fractures declined, but the researchers plan a secondary analysis to track that.

The results revive a longtime question: Given how life-altering, even deadly, such fractures can be, and the availability of effective drugs to slow or reverse bone loss, should older men be screened for osteoporosis, as women are? If so, which men and when?

Such issues mattered less when life spans were shorter, Bauer explained. Men have bigger and thicker bones and tend to develop osteoporosis five to 10 years later than women do. “Until recently, those men died of heart disease and smoking” before osteoporosis could harm them, he said.

“Now, men routinely live into their 70s and 80s, so they have fractures,” he added. By then, they have also accumulated other chronic conditions that impair their ability to recover.

With osteoporosis testing and treatment, “a man could see a clear-cut improvement in mortality and, more importantly, his quality of life,” Bauer said.

Both patients and many doctors still tend to regard osteoporosis as a women’s disease, however. “There’s a bit of a Superman idea,” said Eric Orwoll, an endocrinologist and osteoporosis researcher at Oregon Health & Science University.

“Men would like to believe they’re indestructible, so a fracture doesn’t have the implication that it should,” he added.

One patient, for example, for years resisted entreaties from his wife, a nurse, to “see someone” about his visibly rounded upper back.

Bob Grossman, 74, a retired public school teacher in Portland, blamed poor posture instead and told himself to straighten up. “I thought, ‘It can’t be osteoporosis — I’m a guy,’” he said. But it was.

Another obstacle to screening: “Clinical practice guidelines are all over the place,” Colón-Emeric said.

Professional associations like the Endocrine Society and the American Society for Bone and Mineral Research recommend that men 50 and older who have a risk factor, and all men over 70, should seek screening.

But the American College of Physicians and the U.S. Preventive Services Task Force have deemed the evidence for screening of men “insufficient.” Clinical trials have found that osteoporosis drugs increase bone density in men, as in women, but most male studies have been too small or lacked enough follow-up to show whether fractures also declined.

The task force’s position means that Medicare and many private insurers generally won’t cover screening for men who haven’t had a fracture, though they will cover care for men diagnosed with osteoporosis.

“Things have been stalled for decades,” Orwoll said.

So it may fall to older men themselves to ask their doctors about a DXA (pronounced DECKS-ah) scan, widely available at $100 to $300 out-of-pocket. Otherwise, because osteoporosis is typically asymptomatic, men (and women, who are also undertested and undertreated) don’t know their bones have deteriorated until one breaks.

“If you had a fracture after age 50, you should have a bone scan — that’s one of the key indicators,” Orwoll advised.

Other risk factors: falls, a family history of hip fractures, and a fairly long list of other health conditions including rheumatoid arthritis, hyperthyroidism and Parkinson’s disease. Smoking and excessive alcohol use increase the odds of osteoporosis as well.

“A number of medications also do a number on your bone density,” Colón-Emeric added, notably steroids and prostate cancer drugs.

When a scan reveals osteoporosis, depending on its severity, doctors may prescribe oral medications like Fosamax or Actonel, intravenous formulations like Reclast, daily self-injections of Forteo or Tymlos, or twice-annual injections of Prolia.

Lifestyle changes like exercising, taking calcium and vitamin D supplements, stopping smoking, and drinking only moderately will help but aren’t sufficient to stop or reverse bone loss, Colón-Emeric said.

Although guidelines don’t universally recommend it, at least not yet, she would like to see all men age 70 and up be screened, because the odds of disability after hip fractures are so high — two-thirds of older people will not regain their prior mobility, she noted — and the medications that treat it are effective and often inexpensive.

But informing patients and health care professionals that osteoporosis threatens men, too, has progressed “at a snail’s pace,” Orwoll said.

Klein remembers attending a seminar to instruct patients like him in using the drug Forteo. “I was the only male there,” he said.

The New Old Age is produced through a partnership with The New York Times.

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.

This article first appeared on KFF Health News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.

Don’t Forget…

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

  • Do We Need Sunscreen In Winter, Really?
    Should you wear sunscreen in winter? Yes, for skin health and cancer prevention—not just for sunburn. Learn the science and best practices with 10almonds’ insights.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Ultra-processed Food Addictions, Generation By Generation

    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.

    Ultra-processed foods (UPFs) have a well-earned bad reputation. And yet, most of us still consume at least some, and many people meet the criteria for ultra-processed food addiction.

    Now, some UPFs are healthy in moderation. See for example: Not all ultra-processed foods are bad for your health, whatever you might have heard

    But we said the bad reputation was well-deserved, and that was true. Most UPFs have a single goal, and that goal isn’t to enrich your health (it’s to increase the company’s profit margin).

    They generally do this by:

    • Reducing the costs of production by using more shelf-stable ingredients
    • Reducing loss of products at the retail stage (many ultra-processed products can be sold tomorrow or next week or next month, while raspberries need to be sold by half past four at the latest, for example, or else they must be heavily reduced in price, and then often thrown out)
    • Increasing sales by including high amounts of ingredients that trigger addiction mechanisms (e.g. sugar, salt, fat—which yes, we need all of those things in moderation, but these foods often contain megadoses)

    For how that latter one works, see for example: Diet, Drugs, and Dopamine – by Dr. David Kessler

    Or if you’re not up for reading a whole book, then perhaps our main feature: The Not-So-Sweet Science Of Sugar Addiction

    By the numbers

    Researchers (Dr. Lucy Loch et al.) looked into this on a generation-by-generation level, noting that today’s 50–64-year-olds were the first to grow up surrounded by ultra-processed foods, which opened critical developmental windows for addiction vulnerability.

    Children today consume even higher proportions, which doesn’t bode well for the future, especially on account of these sobering numbers: How Likely Is It That Ultra-Processed Foods (UPFs) Will Kill You?

    We promised numbers and generational data, so:

    General prevalence: 21% of women and 10% of men in Generation X and younger Baby Boomers (ages 50–64) meet criteria for ultra-processed food addiction, compared with 12% of women and 4% of men ages 65–80. One factor for the spike in Gen X may well be the marketing of “diet” ultra-processed foods in the 1980s that reinforced addictive eating.

    However: women ages 50–80 who said they were overweight were 11x more likely, and men in the same age bracket were 19x more likely, to meet addiction criteria than those who said their weight was “about right.”

    Note: this latter bit is unrelated to BMI (which is a woefully inadequate system in any case), and rather is a matter of self-assessment. Rather than this meaning that it is subjective and irrelevant, however, what it means is that it is subjective and highly relevant, because our own perception of our weight can and will influence our dietary choices. You might think that someone who considers themself overweight would go for the healthier, least processed options, but often comfort foods come in colorful packages.

    Additionally, Dr. Koch and her team noted that “health-washed” ultra-processed foods (marketed as low-fat, high-protein, etc) may particularly hook people who perceive themselves as overweight, especially women under social weight pressure.

    We can further see the relevance of self-assessment, as the researchers observed that women with fair to poor mental health (i.e. not good, in any case) were 3x more likely than average to meet the criteria for UPF addiction, while men in the same boat were 3–4x more likely than average.

    You can read the paper in its entirety, with data tables and such, here: Ultra-processed food addiction in a nationally representative sample of older adults in the USA

    Want to improve your own dietary habits?

    First, it’s good to be well-informed. Reading 10almonds is a great start! Of course, we can’t cover every product in your local supermarket though, so check out this:

    How Processed Is The Food You Buy, Really? ← includes a huge, free database!

    If you prefer a short hit-list, then here you go: Top 10 Unhealthy Foods: How Many Do You Eat?

    And if you know which UPFs you want to cut out, but knowing isn’t the problem, then here’s our main feature on that: When It’s More Than “Just” Cravings: How To Beat Food Addictions!

    Want to learn more?

    You might like this book we reviewed a little while back:

    Ultra-Processed People: The Science Behind The Food That Isn’t Food – by Dr. Chris van Tulleken

    …and/or as a next step,

    Unprocess Your Life: Break Free From Ultra-Processed Foods For Good – by Rob Hobson ← Rob Hobson is not a doctor, but he is a nutritionist with half the alphabet after his name (BSc, PGDip, MSc, AFN, SENR) and decades of experience in the field.

    Take care!

    Share This Post

  • The Anti-Allergy Nasal Spray That Kills COVID & 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 a surprising headline, because the primary function of an anti-allergy medication is generally to dial down the immune system.

    Thus, if you want to defend against a virus, then one would expect that the last thing you’d want to squirt up your nose (aside, perhaps, from the virus itself) would be an anti-allergen.

    And yet…

    Azelastine’s antiviral powers

    Researchers (Dr. Thorsten Lehr et al.) investigated the effects of a common anti-allergy nasal spray (azelastine) against various kinds of respiratory virus infection, including COVID.

    What they did: 450 participants were split into two groups; 227 used azelastine nasal spray three times daily for 56 days, 223 used a placebo spray.

    What they found: only 2.2% of the azelastine group got infected with SARS-CoV-2 versus 6.7% in the placebo group, a very statistically-significant threefold difference.

    They further found: only 1.8% of the azelastine group got infected with rhinovirus versus 6.3% in the placebo group, reflecting the anti-COVID result.

    But COVID and rhinovirus are both enteroviruses, and enterovirus can often be beaten with measures that don’t work on other viruses, because the chemical “envelope” that contains them can be disrupted—not something one can do vs an unenveloped virus (such as influenza) which doesn’t have an envelope to disrupt.

    So, how does it perform vs flu? There’s good and bad news:

    • Good news: azelastine does have anti-viral properties that work against flu also
    • Bad news: or rather, good for the study participants but bad for science—the overall number of cases of flu in this study population was too low for statistical significance.

    For azelastine’s antiviral-vs-flu properties, see this older, in vitro study:

    Antiviral Potential of Azelastine against Major Respiratory Viruses

    For the study we’ve been talking about today, you can find the paper itself here:

    Azelastine Nasal Spray for Prevention of SARS-CoV-2 Infections

    How useful is this?

    The researchers emphasize (as researchers always do) the need for larger, multicentre studies to confirm results and test effectiveness against other respiratory pathogens, but as it stands, they are confident enough to say that this could serve as a cheap, accessible preventive option, particularly for vulnerable groups and/or during travel and high-risk periods (i.e. when there’s a local spike in cases, and/or you will be unavoidably in a high-risk situation, e.g. being in a closed environment with many people for a while).

    If you’d like some, you can get it from your local pharmacy or online; we don’t sell it, but here’s an example product for your convenience.

    There, of course, also other ways to improve the odds to keep yourself and your loved ones safe:

    Vaccines are considered the “gold standard” against COVID and many other infectious diseases, for their very high rate of efficacy, clear science, and at least moderately lasting effects (i.e., it’s not something like handwashing*, which must be redone very frequently).

    Since vaccines are not without their popular misunderstanders, we have written a little about that, here: Vaccine Mythbusting

    *See also: The Truth About Handwashing ← for another mythbusting edition, covering what actually works against what, and what doesn’t—as well as the disparity between people’s self-reports of handwashing, and how often/well they actually wash their hands!

    So, those are important ones, but still not the only things we can do; consider for example: Beyond Supplements: The Real Immune-Boosters! ← most people don’t know these things and the huge difference they make

    And for that matter: Why Some People Get Sick More (And How To Not Be One Of Them) ← for a very prophylactic approach

    Take care!

    Share This Post

  • Early exposure to air pollution could affect brain development and mental health later in life

    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.

    Exposure to air pollution in early life could have lasting effects on child development and mental health in adolescence, according to our recent study.

    We integrated air pollution data with existing longitudinal data from the Christchurch Health and Development Study (CHDS). The CHDS has followed more than 1,200 children born in the city in 1977, with a strong focus on developmental and mental health outcomes.

    Our aim was to examine how exposure to air pollution shapes development and mental health in later childhood and adolescence. We found an increased risk of attention problems, conduct issues, lower educational attainment and substance abuse in adolescence associated with higher exposure.

    Existing evidence often focuses on adulthood. However, by tracking air pollution exposure from the prenatal period to the age of ten, and linking this data to subsequent cognitive and mental health outcomes, we were able to highlight the long-term consequences of growing up in polluted environments.

    Air pollution is one of the leading environmental contributors to disease, especially respiratory and cardiovascular conditions. Children are especially vulnerable to air pollution because their brains and bodies are developing.

    A growing body of evidence suggests air pollution could affect brain development, educational attainment and mental health, contributing to depression, anxiety and conduct or attention problems. Despite this, few studies have tracked long-term exposure to air pollution from early childhood.

    Getty Images

    Patterns of exposure

    We chose to conduct this research in Christchurch because the city is a historical air-pollution hotspot, with a documented history of measurements, and because of its long-running birth cohort study.

    The CHDS collects detailed information on participants’ health, development, education and family backgrounds from prenatal into adulthood.

    An aerial view of Christchurch, photographed from the Port Hills.
    The city of Christchurch now enjoys much better air quality, but it was an air-pollution hotspot in the past. Flickr/Larry Koester, CC BY-SA

    For this study, we linked historical air-pollution data, measured as the concentration of black smoke from 1977 to 1987, to residential locations of birth cohort members. This allowed researchers to estimate each child’s annual exposure to air pollution during key developmental periods.

    We found four distinct patterns of air-pollution exposure across childhood (see graph below):

    • consistently low (these children had the lowest levels of air pollution throughout childhood)
    • consistently high (this groups had the highest levels of air pollution from birth to the age of ten)
    • elevated preschool (exposure peaked between ages three to six and then declined)
    • high prenatal and postnatal (high exposure before and immediately after birth, but declining later).

    We then examined whether children in the higher exposure groups were more likely to experience adverse impacts on cognition, educational achievement and mental health in later childhood and adolescence.

    We adjusted for a range potential confounders such as socioeconomic status, neighbourhood disadvantage and parental characteristics.

    We found children with elevated pre-school exposure had poorer educational attainment and a higher likelihood of conduct disorders and substance abuse problems. High prenatal and postnatal exposure was linked to a greater risk of attention problems as well as substance abuse in adolescence.

    Children with persistently high air-pollution exposure were more likely to develop attention problems and had higher odds of substance abuse issues in adolescence.

    A graph showing the four different trajectory patterns of exposure to air pollution from the prenatal period through to age ten identified in the Christchurch Health and Development Cohort study.
    Researchers identified four different trajectory patterns of exposure to air pollution from the prenatal period through to the age of ten. Author provided, CC BY-SA

    What these findings mean

    The effects of air pollution on several outcomes were small at an individual level, but they could be highly important at a population level.

    This is because even small shifts in cognitive and mental health outcomes, when applied to entire populations of children exposed to poor air quality, could have major consequences affecting future educational achievement, workforce productivity and public health burdens.

    These findings support previous research suggesting air pollution could affect brain function by causing inflammation, oxidative stress and affecting neurodevelopmental pathways. Importantly, they reinforce the idea that certain developmental periods, such as the prenatal period and early childhood, may be especially sensitive to pollution exposure.

    We need further research to confirm our findings but potential considerations include reducing children’s exposure to air pollution and improving urban air quality by cutting emissions from vehicles, industry and residential heating.

    We should also promote cleaner energy sources to decrease exposure to harmful pollutants such as nitrogen dioxide and fine particulate matter. Providing better access to green spaces may mitigate the impact of air pollution.

    To strengthen public health and policy measures, we need stricter air quality regulations, particularly around schools and childcare centres. We should also implement air-quality monitoring in urban areas to identify high-risk zones for children.

    Better public information is crucial to minimise indoor and outdoor pollution exposure. This could include the use of air purifiers for indoor activies or limiting outdoor exposure during peak pollution periods.

    Further research and action

    Our study highlights the need for more research on air pollution’s effects on children’s mental health and cognition, particularly in different environmental and socioeconomic contexts.

    Policymakers, educators and healthcare professionals must consider air pollution as a potential risk factor for developmental challenges, not just a physical health concern.

    Air pollution may not be visible in the same way as poor housing or inaccessible healthcare, but its impact on child development could be important at a population level.

    Given the rising prevalence of mental ill health in young people and adults, tackling air pollution could be an overlooked but essential public health strategy for protecting future generations.

    Matthew Hobbs, Associate Professor and Transforming Lives Fellow in Spatial Data Science and Planetary Health, Sheffield Hallam University; Joseph Boden, Professor of Psychology, Director of the Christchurch Health and Development Study, University of Otago; Lianne Jane Woodward, Professor of Child Developmental Psychology, University of Canterbury, and Susie (Bingyu) Deng, Postdoctoral Research Associate in Health Sciences, University of Liverpool

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

    Share This Post

  • Chatter – by Dr. Ethan Kross

    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.

    This book is about much more than just one’s internal monologue. It does tackle that, but also the many non-verbal rabbit-holes that our brains can easily disappear into.

    The author is an experimental psychologist, and brings his professional knowledge and experience to bear on this problem—citing many studies, including his own studies from his own lab, in which he undertook to answer precisely the implicit questions of “How can I…” in terms of tackling these matters, from root anxiety (for example) to end-state executive dysfunction (for example).

    The writing style isn’t dense science though, and is very approachable for all.

    The greatest value in this book lies in its prescriptive element, that is to say, its advice, especially in the category of evidence-based things we can do to improve matters for ourselves; beyond generic things like “mindfulness-based stress reduction” to much more specific things like “observe yourself in the 3rd person for a moment” and “take a break to imagine looking back on this later” and “interrupt yourself with a brief manual task”. With these sorts of interventions and more, we can shift the voice in our head from critic to coach.

    Bottom line: if you would like your brain to let you get on with the things you actually want to do instead of constantly sidetracking you, this is the book for you.

    Click here to check out Chatter, and manage yours better!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • How To Heal And Regrow Receding Gums

    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

    ❝So, I have a topic that I’d love you guys to discuss: green tea. I used to try + drink it years ago but I always got an allergic reaction to it. So the question I’d like answered is: Will I still get the same allergic reaction if I take the capsules ? Also, because it’s caffeinated, will taking it interfere with iron pills, other vitamins + meds ? I read that the health benefits of the decaffeinated tea/capsules are not as great as the caffeinated. Any info would be greatly appreciated !! Thanks much !!❞

    I’ll answer this one in the first person as I’ve had a similar issue:

    I found long ago that taking any kind of tea (not herbal infusions, but true teas, e.g. green tea, black tea, red tea, etc) on an empty stomach made me want to throw up. The feeling would subside within about half an hour, but I learned it was far better to circumvent it by just not taking tea on an empty stomach.

    However! I take an l-theanine supplement when I wake up, to complement my morning coffee, and have never had a problem with that. Of course, my physiology is not your physiology, and this “shouldn’t” be happening to either of us in the first place, so it’s not something there’s a lot of scientific literature about, and we just have to figure out what works for us.

    I’d hypothesize that the reason tea causes a problem but the supplement doesn’t, is because the reaction is not to the l-theanine, but rather to the tannins in the tea.

    This last Monday I wrote (inspired in part by your query) about l-theanine supplementation, and how it doesn’t require caffeine to unlock its benefits after all, by the way. So that’s that part in order.

    I can’t speak for interactions with your other supplements or medications without knowing what they are, but I’m not aware of any known issue, beyond that l-theanine will tend to give a gentler curve to the expression of some neurotransmitters. So, if for example you’re talking anything that affects that (e.g. antidepressants, antipsychotics, ADHD meds, sleepy/wakefulness meds, etc) then checking with your doctor is best.

    ❝Can you do something on collagen and keep use posted on pineapple, and yes love and look forward to each issue❞

    Glad you’re enjoying! We did write a main feature on collagen a little while back! Here it is:

    We Are Such Stuff As Fish Are Made Of

    As for pineapple, there’s not a lot to keep you posted about! Pineapple’s protein-digesting, DNA-unzipping action is well-established and considered harmless (if your mouth feels weird when you eat pineapple or drink pineapple juice, this is why, by the way) because no meaningful damage was done.

    For example:

    • Pineapple’s bromelain action is akin to taking apart a little lego model brick by brick (easy to fix)
    • Clastogenic genotoxicity is more like taking a blowtorch to the lego model (less easy to fix)

    Fun fact: pineapple is good against inflammation, because of the very same enzyme!

    ❝I never knew anything about the l- tea. Where can I purchase it?❞

    You can get it online quite easily! Here’s an example on Amazon

    ❝The 3 most important exercises don’t work if you can’t get on the floor. I’m 78, and have knee replacements. What about 3 best chair yoga stretches? Love your articles!❞

    Here are six!

    We turn the tables and ask you a question!

    We’ll then talk about this tomorrow:

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • 10 Ways To Naturally Boost Dopamine

    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.

    Dopamine is the “reward” hormone, and is responsible for motivation, as well as various oft-forgotten functions (such as spatial skills, motor functions, task processing, planning, and language). Sometimes, our relationship with dopamine isn’t what it could be, so here’s how to fix that:

    Let’s get hormone-hacking…

    Here are the 10 ways:

    1. The seesaw effect: reduce overstimulation by taking tolerance breaks from high-dopamine activities that aren’t particularly useful (like social media or phone games), allowing for natural enjoyment of daily activities that you’d normally find enjoyable. Think: if you died and negotiated to be sent back to life on the condition you’d appreciate it properly this time, what things would you then spend your time doing? It’s probably not Kingdom Crush Saga Farm 2, is it?
    2. Conscious state meditation: practise conscious state meditation, focusing inward to reduce anxiety and release dopamine. Even a few minutes a day can significantly enhance dopamine levels.
    3. Hack your REM cycles: optimize sleep, especially REM cycles, which produce the most dopamine. Aim to wake up after your final REM cycle to feel energized and happy.
    4. The runner’s high: engage in regular exercise, which boosts dopamine through physical exertion and can lead to feelings of relaxation and euphoria, often known as the “runner’s high.”
    5. Mood-enhancing music: listen to music that makes you feel good. Favorite songs can stimulate dopamine production, improving your mood and well-being.
    6. Bright light therapy: spend time in natural sunlight to stimulate dopamine production and elevate your mood, countering the negative effects of extended indoor time. If natural sunlight is not very available where you are (e.g. this writer who lives next to an ancient bog surrounded by fog and the days are getting short, at time of writing), then artificial daylight lamps are respectable supplement—but just that, a supplement, not a replacement. Despite how it looks/feels, natural sunlight (especially in the morning, to cue the circadian rhythm to do its thing) is beneficial even through cloud cover.
    7. Relieve stress for good: actively reduce stress, as it inhibits dopamine. Simplify daily routines and eliminate stressors to naturally boost dopamine and feel more relaxed. Of course, you cannot remove all stress from your life, so get good at managing the stress created by the stressors that do remain.
    8. Tap into your flow state: enter a “flow state” by focusing deeply on an engaging task, which can elevate dopamine levels and boost motivation and happiness.
    9. The hormesis effect: embrace mild physical challenges, like cold showers. The temporary discomfort will paradoxically increase dopamine (it’s the body’s way of saying “congratulations, you survived the hard thing, here’s a little treat, so that you’ll be motivated to survive the next hard thing, too”)
    10. Activate your inner artist: engage in creative activities that you find fun. The process of creating boosts dopamine and provides motivation, enhancing mood and enjoyment in life.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Rebalancing Dopamine (Without “Dopamine Fasting”)

    Take care!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: