Rebuilding Better Bones At 55

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Dr. Doug Lucas shares a case study of a woman who went from osteoporotic to not within one year. Here’s how she did it:

From within

Ruth is a 55-year-old, small-framed, underweight woman with a strong family history of osteoporosis and multiple fractures.

Her risk factors included: negligible resistance training, recent fractures, early menopause, estrogen deficiency, and an ill-managed long-term vegan diet with low protein intake.

Note: the “ill-managed” there is, if you’ll pardon the pun, load-bearing. That is to say: a vegan diet is totally fine if you do it right, just as an omnivorous diet is totally fine if you do it right.

  • In the case of an omnivorous diet, doing it right = avoiding red meat, avoiding processed meat, keeping saturated fat to a respectable minimum, remembering to get enough plants too
    • Otherwise, you’ll have problems with your gut, heart, and more
  • In the case of a vegan diet, doing it right = getting enough calcium, vitamin D, vitamin K, and protein
    • Otherwise, you’ll have problems with your bones

Ruth’s situation, in numbers: spine T-score declined from –3.5 to –4.1 before treatment, with hips around –2.6, placing her at very high fracture risk.

For any unfamiliar with how these scores work, those are standard deviations from the norm (i.e. a score of zero would be the absolute norm) for one’s age, sex, menopause status if applicable, and broad ethnic grouping.

In Ruth’s case, the biggest issue was hormonal: she had a fear of HRT that stemmed from a mother’s early metastatic breast cancer, which had nothing to do with HRT, but there was that very misleading and popularly misrepresented study that caused a lot of people to believe it was causing cancer.

So, after some reassurances, individualized HRT was started with estrogen, progesterone, testosterone, and DHEA, with appropriate monitoring along the way.

In the category of dietary factors, gut rehabilitation enabled higher protein tolerance, while supplements were streamlined to focus on metabolism, detoxification, and cardiovascular support. Her protein intake was increased from 30–40g per day to over 100g per day.

As for exercise, her running was replaced with a gradual reintroduction of resistance training after her vertebral fracture, starting with bodyweight work, then weighted vests, and osteogenic loading devices.

Her results so far, by the time this video was made (one year after she began working on this):

  • spine bone mineral density improved about 10%
  • hips improved 7.4%, moving out of the osteoporosis range

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:

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

Take care!

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  • Walking: Have We Had It Backwards?

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    Or rather… Should we?

    Let’s take this one step at a time

    Walking is, of course, great for the health: After 50, These 3 Habits Slow Aging The Most ← one of the three things is walking!

    Except when it’s not: Why 10,000 Steps Might Be Making Your Pain Worse (+ What To Do Instead)

    Yet still, it provides undeniable benefits in many ways, including: How To Walk Away From Alzheimer’s

    So, how to make walking better?

    Let’s get retro!

    It turns out that walking backwards (in these studies, mostly called: retro walking) has some extra benefits that walking forwards either does not provide so well, or does not provide at all.

    For example, in the case of comparing walking forwards with walking backwards when it comes to osteoarthritis (OA), participants (average age 56, mostly female) completed 10 min of supervised retro or forward walking training, 3 days/week for 6 weeks, and the study found:

    ❝In the intention-to-treat analysis, the retro walking group had a greater reduction in pain intensity (mean changes, 1.8 versus 1; p = 0.01) and functional disability (mean changes, 4.8 versus 2.2; p = 0.008) than the control group. Similarly, the retro walking group had a greater improvement in the quadriceps muscle strength (mean changes, 1.7 kg versus 0.7 kg; p = 0.008) and the timed up and go test (mean changes, 0.6 s versus 0.1 s; p = 0.003) than the control group.❞

    Read in full: Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: a randomized controlled trial (retro-walking trial)

    Not only that, but a similar study found not only the same, but also that it improves balance more than balance training does:

    ❝The 6-week rehabilitation protocol comprising retro walking as an adjunct to conventional therapy resulted in greater pain reduction and enhanced functional performance of patients with OA knee. This benefits the community at large. All stakeholders should be encouraged to include retro walking in their routine life.❞

    Read in full: Effect of retro walking versus balance training on pain and disability in patients with osteoarthritis of the knee: a randomized controlled trial

    Both those studies were focused on people with knee osteoarthritis, but what about the rest of us?

    In this next 6-week study, participants with mechanical low back pain were randomly divided into 2 groups:

    • Group A: core-stability exercises + conventional treatment.
    • Group B: retro-walking on treadmill + conventional treatment.

    The results: both groups improved significantly, and/but Group B (retro-walking) enjoyed a significantly greater reduction in pain than Group A.

    Why/how it works: retro-walking activates and engages muscles such as the lumbar multifidus and erector spinae more effectively, improves spinal extension, reduces disc compression, and aside from the direct benefits to the back itself, activates and engages core stabilizing more strongly, strengthening them and proofing the whole trunk better against biomechanical pain.

    Read in full: Effect of Retro-walking Versus Core-stability Exercise on Pain and Function in Mechanical Low Back Pain: A Comparative Study

    How to do it (safely and usefully)

    While backwards walking (with or without an incline) can be done without a treadmill, it’s obviously safest and most convenient to use a treadmill for this one.

    If you do want to do it outside, you might want to do it in a big open unobstructed undifferentiated space, e.g.

    • Long straight road through your local farmland that doesn’t have much traffic
    • Sandy beach with nobody on it and also no uneven parts
    • Your conveniently-sized lawn that is free from obstructions

    …and/or, have a spotter. That is to say, someone who will walk with you, but forwards, facing you, and in a position to be able to tell you if you are about to trip over a dog or something.

    Much easier, however, is just to use a treadmill if that’s an option for you. There are some other important differences between using a treadmill and walking on the actual ground, and there are pros and cons, see: Treadmill vs Road

    Want to learn more?

    We recommend:

    52 Ways to Walk: The Surprising Science Of Walking For Wellness & Joy, One Week At A Time – by Annabel Streets

    Enjoy!

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  • Alcohol Harms The Liver; CBD Protects It?

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    Normally when we say “cannabis vs alcohol”, we’re talking about working out which is worse.

    For example: Alcohol vs THC

    But a new study shows how CBD can actually help protect the liver from the harms of alcohol:

    Down by 40%

    Researchers (Dr. Butros Fakhoury et al.) tracked more than 66,000 adults with alcohol use disorder from 2010 to 2022, dividing them into three groups based on cannabis use:

    • cannabis use disorder
    • non-dependent cannabis use
    • no cannabis use

    Now, using a population sample of 66,000 people with alcohol use disorder already avoids the potential limitation that one might expect from the headline, i.e. is it that cannabis isn’t protective, but rather, those who use cannabis are less likely to use alcohol?

    Looking only at adults with alcohol use disorder neatly sidesteps this (otherwise huge) issue.

    What they found, in few words:

    • people with cannabis use disorder had 40% lower risk of alcohol-associated liver disease, 17% lower risk of severe liver complications, and 14% lower all-cause mortality compared with non-users
    • people in the cannabis use (but not disorder) group also enjoyed a lower risk of alcohol-related liver disease, but not the other benefits.

    So, paradoxically, those with cannabis use disorder got the greatest benefits! Or at least, in the category of the things looked at for this study. Outside of those it is fair to say that cannabis use disorder can invite different problems in other areas of health, and perhaps life in general. See also: What is cannabis use disorder? And how do you know if you have a problem?

    And, for that matter, do see also: Cannabis Myths vs Reality ← our mythbusting edition on this topic

    So, how does cannabis protect against liver damage?

    Well, firstly, the researchers are assuming it’s the CBD component of the cannabis, not the THC. This is a reasonable assumption, but it is an assumption, as clinical CBD use was too limited to assess directly, so cannabis use (in other words: a mixture of cannabinoids in varying concentrations) served as a proxy; this could easily underestimate or overestimate CBD’s true effect due to interactions with other bioactive cannabis compounds, but on such a large scale, it’s probably still representative on balance.

    The study was associative and doesn’t strictly prove cause and effect. However, the researchers note that causality is very plausible, based on the numbers, the lack of obvious confounding variables (at least, that could cause such a strong association, especially on such a huge scale), and the fact that CBD is known to have effects that reduce inflammation and oxidative stress within the liver, and the team notes that CBD-mediated improvement of fat handling in liver cells likely also plays a role.

    Indeed, the researchers further observed that CBD appears to calm inflammation and reduce some of the chemical signals that drive liver scarring.

    You can read the paper in full, here: The Cannabinoid System as a Potential Novel Target for Alcohol-Associated Liver Disease: A Propensity-Matched Cohort Study ← it’s very informative, a fascinating read, and obviously a lot more detailed than we have room to go into here.

    Want to learn more?

    Check out:

    CBD Oil: What Does The Science Say?

    Enjoy!

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  • Strong Women Stay Slim – by Dr. Miriam Nelson & Dr. Sarah Wernick

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    We previously reviewed “Strong Women Stay Young” by the same authors, and this time it’s about weight loss (or, when one is at one’s desired weight: weight maintenance).

    Unlike most guidebooks with the word “slim” in the title, the focus here is not on diet, but (as the subtitle promises) exercises. Specifically, strength training.

    This idea was quite cutting-edge for its time (publication date: 1999) when we were barely out of “cardio for weight loss”, and the authors present plenty of good science that holds up the scrutiny of the present day. Regular 10almonds readers will know this, but it’s mostly about how whereas an abundance of fat in the body (in one’s fat cells that is, not necessarily in one’s diet) triggers a slowing of the metabolism in attempt to help you survive the famine it thinks you’re surely preparing for, muscle mass has a metabolic “cost” to maintain, and so the metabolism increases accordingly (burning stored fat as fuel, or—dose dependent—at least not adding to it, because calories consumed were used immediately).

    On the topic of diet, that’s a weak point of the book. While it’s not the focus, there is some advice (and some recipes), and it’s what you might expect for a book from the previous century. Which is not to say that it’s all bad; they do recommend fibrous vegetables and whole grains—they just also aren’t that keen on fruit, add milk (skimmed milk, no less) to so many things, include a recipe for beef sandwiches, etc. It’s not good, and unlike other parts of the book, did not stand the test of time (indeed, much of their dietary advice would be thoroughly refuted by 2005).

    Bottom line: if you’d like to lose weight, the exercise side of this will be very beneficial. For dietary advice, we recommend things more in line with modern scientific consensus.

    Click here to check out Strong Women Stay Slim, and stay strong and slim!

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  • Bell Pepper vs Celery – Which is Healthier?

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    Our Verdict

    When comparing bell peppers to celery, we picked the celery.

    Why?

    First, you might remember that different color bell peppers have different nutritional profiles. So, you might be wondering why we didn’t specify the color.

    The reason is: the things that differ from one color to another are important differences between the respective bell peppers, but they make no difference to this comparison, as for any given nutrient that changes from one color to another, it doesn’t change the outcome, because the numbers are still on the same side relative to celery.

    With that in mind…

    It was close!

    In terms of macros, there’s really nothing between them, so the first round’s a tie.

    In the category of vitamins, bell peppers have more of vitamins B1, B3, B6, C, and E, while celery has more of vitamins A, B2, B5, B7, B9, and K, yielding a marginal victory to celery here.

    Looking at minerals, bell peppers have more coper, iron, and manganese, while celery has more calcium, magnesium, phosphorus, potassium, and selenium, winning another round.

    In other considerations, bell peppers have more carotenoids such as lutein, while celery is rather higher in polyphenols, so we’ll call this round a tie.

    Adding up the sections makes for a modest-yet-clear overall win for celery, but by all means enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Enjoy!

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  • New California Laws Target Medical Debt, AI Care Decisions, Detention Centers

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    SACRAMENTO, Calif. — As the nation braces for potential policy shifts under President-elect Donald Trump’s “Make America Healthy Again” mantra, the nation’s most populous state and largest health care market is preparing for a few changes of its own.

    With supermajorities in both houses, Democrats in the California Legislature passed — and Democratic Gov. Gavin Newsom signed — laws taking effect this year that will erase medical debt from credit reports, allow public health officials to inspect immigrant detention centers, and require health insurance companies to cover fertility services such as in vitro fertilization.

    Still, industry experts say it was a relatively quiet year for health policy in the Golden State, with more attention on a divisive presidential election and with several state legislators seeking to avoid controversial issues as they ran for Congress in competitive swing districts.

    Newsom shot down some of legislators’ most ambitious health care policies, including proposals that would have regulated pharmaceutical industry middlemen and given the state more power to stop private equity deals in health care.

    Health policy experts say advocates and legislators are now focused on how to defend progressive California policies such as sweeping abortion access in the state and health coverage for immigrants living in the U.S. without authorization.

    “I think everyone’s just thinking about how we’re going to enter 2025,” said Rachel Linn Gish, a spokesperson with the consumer health advocacy group Health Access California. “We’re figuring out what is vulnerable, what we are exposed to on the federal side, and what do budget changes mean for our work. That’s kind of putting a cloud over everything.”

    Here are some of the biggest new health care laws Californians should know about:

    Medical debt

    California becomes the eighth state in which medical debt will no longer affect patients’ credit reports or credit scores. SB 1061 bars health care providers and debt collectors from reporting unpaid medical bills to credit bureaus, a practice that supporters of the law say penalizes people for seeking critical care and can make it harder for patients to get a job, buy a car, or secure a mortgage.

    Critics including the California Association of Collectors called the measure from Sen. Monique Limón (D-Santa Barbara) a “tremendous overreach” and successfully lobbied for amendments that limited the scope of the bill, including an exemption for any medical debt incurred on credit cards.

    The Biden administration has finalized federal rules that would stop unpaid medical bills from affecting patients’ credit scores, but the fate of those changes remains unclear as Trump takes office.

    Psychiatric hospital stays for violent offenders

    Violent offenders with severe mental illness can now be held longer after a judge orders them released from a state mental hospital.

    State officials and local law enforcement will now have 30 days to coordinate housing, medication, and behavioral health treatment for those parolees, giving them far more time than the five-day deadline previously in effect.

    The bill drew overwhelming bipartisan support after a high-profile case in San Francisco in which a 61-year-old man was charged in the repeated stabbing of a bakery employee just days after his release from a state mental hospital. The bill’s author, Assembly member Matt Haney (D-San Francisco), called the previous five-day timeline “dangerously short.”

    Cosmetics and ‘forever chemicals’

    California was the first state to ban PFAS chemicals, also known as “forever chemicals,” in all cosmetics sold and manufactured within its borders. The synthetic compounds, found in everyday products including rain jackets, food packaging, lipstick, and shaving cream, have been linked to cancer, birth defects, and diminished immune function and have been increasingly detected in drinking water.

    Industry representatives have argued that use of PFAS — perfluoroalkyl and polyfluoroalkyl substances — is critical in some products and that some can be safely used at certain levels.

    Immigration detention facilities

    After covid-19 outbreaks, contaminated water, and moldy food became the subjects of detainee complaints and lawsuits, state legislators gave local county health officials the authority to enter and inspect privately run immigrant detention centers. SB 1132, from Sen. María Elena Durazo (D-Los Angeles), gives public health officials the ability to evaluate whether privately run facilities are complying with state and local public health regulations regarding proper ventilation, basic mental and physical health care, and food safety.

    Although the federal government regulates immigration, six federal detention centers in California are operated by the GEO Group. One of the country’s largest private prison contractors, GEO has faced a litany of complaints related to health and safety. Unlike public prisons and jails, which are inspected annually, these facilities would be inspected only as deemed necessary.

    The contractor filed suit in October to stop implementation of the law, saying it unconstitutionally oversteps the federal government’s authority to regulate immigration detention centers. A hearing in the case is set for March 3, said Bethany Lesser, a spokesperson for California Attorney General Rob Bonta. The law took effect Jan. 1.

    Doctors vs. insurance companies using AI

    As major insurance companies increasingly use artificial intelligence as a tool to analyze patient claims and authorize some treatment, trade groups representing doctors are concerned that AI algorithms are driving an increase in denials for necessary care. Legislators unanimously agreed.

    SB 1120 states that decisions about whether a treatment is medically necessary can be made only by licensed, qualified physicians or other health care providers who review a patient’s medical history and other records.

    Sick leave and protected time off

    Two new laws expand the circumstances under which California workers may use sick days and other leave. SB 1105 entitles farmworkers who work outdoors to take paid sick leave to avoid heat, smoke, or flooding when local or state officials declare an emergency.

    AB 2499 expands the list of reasons employees may take paid sick days or use protected unpaid leave to include assisting a family member who is experiencing domestic violence or other violent crimes.

    Prescription labels for the visually impaired

    Starting this year, pharmacies will be required to provide drug labels and use instructions in Braille, large print, or audio for blind patients.

    Advocates of the move said state law, which already required translated instructions in five languages for non-English speakers, has overlooked blind patients, making it difficult for them to monitor prescriptions and take the correct dosage.

    Maternal mental health screenings

    Health insurers will be required to bolster maternal mental health programs by mandating additional screenings to better detect perinatal depression, which affects 1 in 5 people who give birth in California, according to state data. Pregnant people will now undergo screenings at least once during pregnancy and then six weeks postpartum, with further screenings as providers deem necessary.

    Penalties for threatening health care workers (abortion clinics)

    With abortion care at the center of national policy fights, California is cracking down on those who threaten, post personal information about, or otherwise target providers or patients at clinics that perform abortions. Penalties for such behavior will increase under AB 2099, and offenders can face felony charges, up to three years in jail, and $50,000 in fines for repeat or violent offenses. Previously, state law classified many of those offenses as misdemeanors.

    Insurance coverage for IVF

    Starting in July, state-regulated health plans covering 50 employees or more would be required to cover fertility services under SB 729, passed and signed last year. Advocates have long fought for this benefit, which they say is essential care for many families who have trouble getting pregnant and would ensure LGBTQ+ couples aren’t required to pay more out-of-pocket costs than straight couples when starting a family.

    In a signing statement, Newsom asked legislators to delay implementation of the law until 2026 as state officials consider whether to add infertility treatments to the list of benefits that insurance plans are required to cover.

    It’s unclear whether legislators intend to address that this session, but a spokesperson for the governor said that Newsom “clearly stated his position on the need for an extension” and that he “will continue to work with the legislature” on the matter.

    Plans under CalPERS, the California Public Employees’ Retirement System, would have to comply by July 2027.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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 license.

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  • 7 Things That Will Damage Your Knees

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    Will Harlow, the over-50s specialist physio, explains:

    Protect your knees, actively!

    Here are the 7 things that it’s critical to be aware of:

    1. Twisting with a planted foot: planting your foot and twisting your knee—often while lifting, pulling, or turning with weight through your leg—puts excessive rotational stress on the meniscus, which has very little give and is prone to tearing. Your knee’s a hinge joint only; please treat it as such!
    2. Heavy squats with bad form: squats are very beneficial when done well, but poor alignment of your knees, hips, spine, or feet can have the opposite effect, as it can concentrate stress on your knee joint and can cause damage, especially when heavy loads or high volumes are involved. So, squat yes, definitely, but with good form.
    3. No rehab after a knee injury: letting pain settle and then returning straight to the same activities without addressing underlying weakness, tightness, or movement faults leads to recurring pain and increases the risk of long-term knee problems. Take care of yourself carefully!
    4. Weak glutes: weak gluteus medius and minimus muscles allow your thigh bone to drift inwards during walking or exercise, increasing stress on the inside of your knee (usually without you noticing it at the time), and often as not, causing inflammation of the meniscus.
    5. Tight quads and calves: tight muscles at the front and back of your leg compress your knee joint because they both cross it, increasing mechanical stress and accelerating wear if the tightness isn’t addressed. So this is one where stretching is actually important!
    6. Avoiding stairs: stopping regular stair use reduces strength in your quads and glutes, leaving your knee joint less supported and more vulnerable to everyday loads, particularly in later life. This really is a “use it or lose it” thing.
    7. Tolerating gradual stiffness: accepting increasing stiffness as “just aging” instead of regularly moving your knee through its comfortable full range allows stiffness, pain, and reduced function to build progressively. So it really is important to keep working that full range of motion!

    For more on all of this, enjoy:

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

    Want to learn more?

    For a much deeper understanding of treating knee pain, here’s a great book that we reviewed a little while back:

    Treat Your Own Knee – by Robin McKenzie ← he’s a physiotherapist and not a doctor, but with 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. His work is very well-respected, and almost any English-speaking physiotherapist will have read his books.

    Take care!

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