
One More Resource Against Osteoporosis!
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Your Bones Were Made For Moving Too!
We know that to look after bone health, resistance training is generally what’s indicated. Indeed, we mentioned it yesterday, and we’ve talked about it before:
Resistance Is Useful! (Especially As We Get Older)
We also know that if you have osteoporosis already, some exercises are a better or worse idea than others:
Osteoporosis & Exercises: Which To Do (And Which To Avoid)
However! New research suggests that also getting in your recommended 150 minutes per week of moderate exercise slows bone density loss.
The study by Dr. Tiina Savikangas et al. looked at 299 people in their 70s (just over half being women) and found that, over the course of a year, bone mineral density loss was inversely correlated with moderate exercise as recorded by an accelerometer (as found in most fitness-tracking wearables and smartphones).
In other words: those who got more minutes of exercise, kept more bone mineral density.
As well as monitoring bone mineral density, the study also looked at cross-sectional area, but that remained stable throughout.
As for how much is needed:
❝Even short bursts of activity can be significant for the skeleton, so we also looked at movement in terms of the number and intensity of individual impacts. For example, walking and running cause impacts of different intensities.
We found that impacts that were comparable to at least brisk walking were associated with better preservation of bone mineral density.❞
Read more: Impacts during everyday physical activity can slow bone loss ← pop-science source, interviewing the lead researcher
On which note, we’ve a small bone to pick…
As a small correction, the pop-science source says that the subjects’ ages ranged from 70 to 85 years; the paper, meanwhile, clearly shows that the age-range was 74.4±3.9 years (shown in the “Results” table), rounded to 74.4 ± 4 years, in the abstract. So, certainly no participant was older than 78 years and four months.
Why this matters: the age range itself may be critical or it might not, but what is important is that this highlights how we shouldn’t just believe figures cited in pop-science articles, and it’s always good to click through to the source!
This paper is a particularly fascinating read if you have time, because—unlike a lot of studies—they really took great care to note what exactly can and cannot be inferred from the data, and how and why.
Especially noteworthy was the diligence with which they either controlled for, or recognized that they could not control for, far more variables than most studies even bother to mention.
This kind of transparency is critical for good science, and we’d love to see more of it!
Want to apply this to your life?
Tracking minutes-of-movement is one of the things that fitness trackers are best at, so connect your favourite app (one of these days we’ll do a fitness tracker comparison article) and get moving!
And as for the other things that fitness trackers do? As it turns out, they do have their strengths and weaknesses, which are good to bear in mind:
Take care!
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Dandelion Greens vs Collard Greens – Which is Healthier?
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Our Verdict
When comparing dandelion greens to collard greens, we picked the dandelion greens.
Why?
Collard greens are great—they even beat kale in one of our previous “This or That” articles!—but dandelion greens simply pack more of a nutritional punch:
In terms of macros, dandelions have slightly more carbs (+3g/100g) for the same protein and fiber, and/but the glycemic index is equal (zero), so those carbs aren’t anything to worry about. Nobody is getting metabolic disease by getting their carbs from dandelion leaves. In short, we’re calling it a tie on macros, though it could nominally swing either way if you have an opinion (one way or the other) about the extra 3g of carbs.
In the category of vitamins, things are more exciting: dandelion greens have more of vitamins A, B1, B2, B3, B6, B7, B9, C, E, and K, while collard greens have more vitamin B5. An easy and clear win for dandelions.
Looking at the minerals tells a similar story; dandelion greens have much more calcium, copper, iron, magnesium, phosphorus, potassium, and zinc, while collard greens have slightly more manganese. Another overwhelming win for dandelions.
One more category, polyphenols. We’d be here until next week if we listed all the polyphenols that dandelion greens have, but suffice it to say, dandelion greens have a total of 385.55mg/100g polyphenols, while collard greens have a total of 0.08mg/100g polyphenols. Grabbing a calculator, we see that this means dandelions have more than 4819x the polyphenol content that collard greens do.
So, “eat leafy greens” is great advice, but they are definitely not all created equal!
Let us take this moment to exhort: if you have any space at home where you can grow dandelions, grow them!
Not only are they great for pollinators, but also they beat the collard greens that beat kale. And you can have as much as you want, for free, right there.
Want to learn more?
You might like to read:
Collard Greens vs Kale – Which is Healthier?
Enjoy!
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Why does my hip hurt? Hip pain can have many causes and mostly doesn’t require surgery
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You can feel hip pain at any stage of life, including childhood, young adulthood and the middle years.
This can come as a surprise; many people associate hip pain with old age. It can strike fear into the hearts of those in their 40s or 50s, who may suddenly wonder if old age – or even a hip replacement – may be on the horizon much sooner than expected.
The good news is only a minority of people with hip pain will have something medically concerning or actually need surgery. Surgery should only be considered after doing a comprehensive rehabilitation exercise program.
There are lots of complex underlying reasons for hip pain, and there may be plenty you can do before you start jumping to conclusions about needing surgery.
Photo by Yan Krukau/Pexels The stiff hip vs. the overly mobile hip
In young boys and men, a condition known as femoroacetabular impingement syndrome is a common cause of hip pain. This is particularly true for those who play sports (such as football) where you need to change direction quickly and often.
This condition is caused by a bigger hip ball (also known as the femoral head) or the hip socket (the acetabulum).
This may cause pain at the front or side of the hip. The pain may get worse during movements that involve the knee coming towards the chest (such as a squat) or trending across the middle of the body (such as sitting cross-legged).
In young girls and women, hip dysplasia is particularly common.
This happens when the hip socket does not fully cover the ball of the joint. The hip can move too much, and may cause pain at the front, side or back of the hip.
However, excessive hip movement can also be caused when the connective tissue (such as the ligaments and hip capsule) get too elastic or stretchy.
Some people – such as performing artists, yogis and swimmers – may thrive on having more mobility for their artistry and sporting pursuits, but they need to be strong enough to control their excessive motion.
Because people with increased mobility are at risk of injury, it is important to maintain hip muscle strength to support the hip joint.
In middle-aged adults and older people, the most common causes of hip pain are osteoarthritis and gluteal tendinopathy.
People with osteoarthritis often experience hip pain and stiffness, and may find it hard to reach down and put on shoes and socks.
People with gluteal tendinopathy might experience pain on the outside of their hip and have problems with lying on their side, climbing stairs or standing on one leg.
Some people are very flexible in the hip area. GMB Fitness/Unsplash My hip hurts. How worried should I be?
Well, it’s fundamentally about quality of life.
Does your hip pain make it hard to do social or community activities, perform daily tasks, or stay active? If so, then yes – you’re right to be concerned about your hip pain.
However, most hip conditions can be well managed with non-surgical treatments, such as exercises or stretches prescribed by a physiotherapist, doctor or other health-care professional. You may find you’re soon back to taking those long strolls in the park.
Whether your hip is too stiff or too mobile, start by seeking a thorough clinical examination from a trained and registered doctor or healthcare professional (such as a physiotherapist).
They may ask you to get some scans to help diagnose the cause of your hip pain. In most cases, an X-ray is used to understand the shape of the bones that form the hip joint and check for osteoarthritis. In some people, an MRI is ordered to get a more detailed understanding of the different components of the hip joint. However, it is important to remember something might show up on an MRI even in people without pain.
Is your hip pain making it hard to do activities you love? Photo by Elias Strale/Pexels Treatment for hip pain
Hip pain can often be managed with or without surgery.
If you do end up needing surgery, it’s worth knowing there are lots of different types of surgical treatments. The most common are hip arthroscopy (keyhole surgery) and hip replacement. For many people, though, non-surgical treatments are effective.
These might include:
- adjusting how you exercise or do sport
- learning about how to manage symptoms
- muscle strengthening exercises.
In most cases, it’s recommended to try non-surgical treatments for at least three months to see if they help reduce pain and improve hip function before considering surgery.
Whatever you do, stay active. And remember strong bum muscles are important to maintaining healthy hips, so try to find ways to keep your glutes strong.
Charlotte Ganderton, Senior Lecturer (Physiotherapy), RMIT University and Joshua Heerey, Physiotherapist and Research Fellow (hip and knee osteoarthritis), La Trobe University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Breadfruit vs Custard Apple – Which is Healthier?
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Our Verdict
When comparing breadfruit to custard apple, we picked the breadfruit.
Why?
Today in “fruits pretending to be less healthy things than they are”, both are great, but one of these fruits just edges out the other in all categories. This is quite simple today:
In terms of macros, being fruits they’re both fairly high in carbs and fiber, however the carbs are close to equal and breadfruit has nearly 2x the fiber.
This also means that breadfruit has the lower glycemic index, but they’re both medium-low GI foods with a low insulin index.
When it comes to vitamins, breadfruit has more of vitamins B1, B3, B5, and C, while custard apple has more of vitamins A, B2, and B6. So, a 4:3 win for breadfruit.
In the category of minerals, breadfruit has more copper, magnesium, phosphorus, potassium, and zinc, while custard apple has more calcium and iron.
In short, enjoy both, but if you’re going just for one, breadfruit is the healthiest.
Want to learn more?
You might like to read:
Which Sugars Are Healthier, And Which Are Just The Same?
Take care!
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Asparagus vs Tomato – Which is Healthier?
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Our Verdict
When comparing asparagus to tomato, we picked the asparagus.
Why?
It wasn’t close.
In terms of macros, asparagus has nearly 2x the fiber for the same carbs, and more than 2x the protein, winning in this category mostly by virtue of the fiber content.
In the category of vitamins, asparagus has more of vitamins B1, B2, B3, B4, B6, B7, B9, E, and K, while tomatoes have more of vitamins A and C, giving asparagus a 9:2 win here.
Looking at minerals, asparagus has more calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while tomatoes can boast only very slightly more potassium, yielding a clear 9:1 win for asparagus on the mineral front.
In other considerations, asparagus has more polyphenols, while tomatoes are a famously good source of lycopene, so we’ll call this round a tie.
Adding up the sections makes for a compelling overall win for asparagus, but by all means do enjoy either or both, as diversity is great!
Want to learn more?
You might like:
- 21 Most Beneficial Polyphenols & What Foods Have Them
- Lycopene’s Benefits For The Gut, Heart, Brain, & More
Enjoy!
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Why is cancer called cancer? We need to go back to Greco-Roman times for the answer
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One of the earliest descriptions of someone with cancer comes from the fourth century BC. Satyrus, tyrant of the city of Heracleia on the Black Sea, developed a cancer between his groin and scrotum. As the cancer spread, Satyrus had ever greater pains. He was unable to sleep and had convulsions.
Advanced cancers in that part of the body were regarded as inoperable, and there were no drugs strong enough to alleviate the agony. So doctors could do nothing. Eventually, the cancer took Satyrus’ life at the age of 65.
Cancer was already well known in this period. A text written in the late fifth or early fourth century BC, called Diseases of Women, described how breast cancer develops:
hard growths form […] out of them hidden cancers develop […] pains shoot up from the patients’ breasts to their throats, and around their shoulder blades […] such patients become thin through their whole body […] breathing decreases, the sense of smell is lost […]
Other medical works of this period describe different sorts of cancers. A woman from the Greek city of Abdera died from a cancer of the chest; a man with throat cancer survived after his doctor burned away the tumour.
Where does the word ‘cancer’ come from?
Why does the word ‘cancer’ have its roots in the ancient Greek and Latin words for crab? The physician Galen offers one explanation. Pierre Roche Vigneron/Wikimedia The word cancer comes from the same era. In the late fifth and early fourth century BC, doctors were using the word karkinos – the ancient Greek word for crab – to describe malignant tumours. Later, when Latin-speaking doctors described the same disease, they used the Latin word for crab: cancer. So, the name stuck.
Even in ancient times, people wondered why doctors named the disease after an animal. One explanation was the crab is an aggressive animal, just as cancer can be an aggressive disease; another explanation was the crab can grip one part of a person’s body with its claws and be difficult to remove, just as cancer can be difficult to remove once it has developed. Others thought it was because of the appearance of the tumour.
The physician Galen (129-216 AD) described breast cancer in his work A Method of Medicine to Glaucon, and compared the form of the tumour to the form of a crab:
We have often seen in the breasts a tumour exactly like a crab. Just as that animal has feet on either side of its body, so too in this disease the veins of the unnatural swelling are stretched out on either side, creating a form similar to a crab.
Not everyone agreed what caused cancer
The physician Erasistratus didn’t think black bile was to blame. Didier Descouens/Musée Ingres-Bourdelle/Wikimedia, CC BY-SA In the Greco-Roman period, there were different opinions about the cause of cancer.
According to a widespread ancient medical theory, the body has four humours: blood, yellow bile, phlegm and black bile. These four humours need to be kept in a state of balance, otherwise a person becomes sick. If a person suffered from an excess of black bile, it was thought this would eventually lead to cancer.
The physician Erasistratus, who lived from around 315 to 240 BC, disagreed. However, so far as we know, he did not offer an alternative explanation.
How was cancer treated?
Cancer was treated in a range of different ways. It was thought that cancers in their early stages could be cured using medications.
These included drugs derived from plants (such as cucumber, narcissus bulb, castor bean, bitter vetch, cabbage); animals (such as the ash of a crab); and metals (such as arsenic).
Galen claimed that by using this sort of medication, and repeatedly purging his patients with emetics or enemas, he was sometimes successful at making emerging cancers disappear. He said the same treatment sometimes prevented more advanced cancers from continuing to grow. However, he also said surgery is necessary if these medications do not work.
Surgery was usually avoided as patients tended to die from blood loss. The most successful operations were on cancers of the tip of the breast. Leonidas, a physician who lived in the second and third century AD, described his method, which involved cauterising (burning):
I usually operate in cases where the tumours do not extend into the chest […] When the patient has been placed on her back, I incise the healthy area of the breast above the tumour and then cauterize the incision until scabs form and the bleeding is stanched. Then I incise again, marking out the area as I cut deeply into the breast, and again I cauterize. I do this [incising and cauterizing] quite often […] This way the bleeding is not dangerous. After the excision is complete I again cauterize the entire area until it is dessicated.
Cancer was generally regarded as an incurable disease, and so it was feared. Some people with cancer, such as the poet Silius Italicus (26-102 AD), died by suicide to end the torment.
Patients would also pray to the gods for hope of a cure. An example of this is Innocentia, an aristocratic lady who lived in Carthage (in modern-day Tunisia) in the fifth century AD. She told her doctor divine intervention had cured her breast cancer, though her doctor did not believe her.
Innocentia from Carthage, in modern-day Tunisia, believed divine intervention cured her breast cancer. Valery Bareta/Shutterstock From the past into the future
We began with Satyrus, a tyrant in the fourth century BC. In the 2,400 years or so since then, much has changed in our knowledge of what causes cancer, how to prevent it and how to treat it. We also know there are more than 200 different types of cancer. Some people’s cancers are so successfully managed, they go on to live long lives.
But there is still no general “cure for cancer”, a disease that about one in five people develop in their lifetime. In 2022 alone, there were about 20 million new cancer cases and 9.7 million cancer deaths globally. We clearly have a long way to go.
Konstantine Panegyres, McKenzie Postdoctoral Fellow, Historical and Philosophical Studies, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Why You Keep Overeating (It’s Not What Most People Think)
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Dr. Ruth Machin explains the factors that conspire to get us to eat too much:
À la carte
In menopause, diminishing estrogen increases hunger while muscle loss and lower activity decrease the body’s ability to metabolize the extra calories.
So, for many people, there are three things we can do about that already:
- Correct one’s estrogen levels with HRT
- Take care to maintain muscle mass
- Make sure to continue to be active
However, there are more factors at hand than just our own bodies, for example:
- Processed foods and eating speed: highly processed foods are eaten more quickly and can disrupt hunger hormones, leading to higher calorie intake even if they have similar nutritional profiles to less-processed versions.
- Portion size effect: larger portions lead to consistently higher intake without later compensation, so controlling portion sizes when serving is important. You’ve probably heard this tip before but: use smaller plates/bowls!
- Energy density considerations: high-calorie foods that aren’t filling are easy to overeat regardless of being homemade or processed, while low-calorie-dense foods like fruit, vegetables, beans, and lean protein help control intake.
- Liquid calories zip straight into places we don’t want them: drinks like sugary sodas, sweetened coffee, juice, and alcohol add calories without fullness, making them easy to overconsume and overlook.
- Food variety matters (this is both good and bad): greater variety on the table increases consumption by resetting taste satisfaction, but this can be used beneficially by increasing variety in fruits and vegetables!
As ever, slow and steady is the best approach, and gradually replacing processed foods with whole foods and aiming for “mostly whole-food” diet is more effective than strict elimination (that usually doesn’t last anyway).
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Science of Hunger, And How To Sate It
Take care!
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