The Whole-Body Approach to Osteoporosis – by Keith McCormick

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You probably already know to get enough calcium and vitamin D, and do some resistance training. What does this book offer beyond that advice?

It’s pretty comprehensive, as it turns out. It covers the above, plus the wide range of medications available, what supplements help or harm or just don’t have enough evidence either way yet, things like that.

Amongst the most important offerings are the signs and symptoms that can help monitor your bone health (things you can do at home! Like examinations of your fingernails, hair, skin, tongue, and so forth, that will reveal information about your internal biochemical make-up), as well as what lab tests to ask for. Which is important, as osteoporosis is one of those things whereby we often don’t learn something is wrong until it’s too late.

The author is a chiropractor, which doesn’t always have a reputation as the most robustly science-based of physical therapy options, but he…

  • doesn’t talk about chiropractic
  • did confer with a flock of experts (osteopaths, nutritionists, etc) to inform/check his work
  • does refer consistently to good science, and explains it well
  • includes 16 pages of academic references, and yes, they are very reputable publications

Bottom line: this one really does give what the subtitle promises: a whole body approach to avoiding (or reversing) osteoporosis.

Click here to check out The Whole Body Approach To Osteoporosis; sooner is better than later!

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Recommended

  • PCOS Repair Protocol – by Tamika Woods
  • When can my baby drink cow’s milk? It’s sooner than you think
    WHO now advises cow’s milk is safe for formula-fed babies at six months, coupled with iron-rich solids for healthy growth.

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  • Hemp Seeds vs Flax Seeds – Which is Healthier?

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    Our Verdict

    When comparing hemp seeds to flax seeds, we picked the flax.

    Why?

    Both are great, but quite differently so! In other words, they both have their advantages, but on balance, we prefer the flax’s advantages.

    Part of this come from the way in which they are sold/consumedhemp seeds must be hulled first, which means two things as a result:

    • Flax seeds have much more fiber (about 8x more)
    • Hemp seeds have more protein (about 2x more), proportionally, at least ← this is partly because they lost a bunch of weight by losing their fiber to the hulling, so the “per 100g” values of everything else go up, even though the amount per seed didn’t change

    Since people’s diets are more commonly deficient in fiber than protein, and also since 8x is better than 2x, we consider this a win for flax.

    Of course, many people enjoy hemp or flax specifically for the healthy fatty acids, so how do they stack up in that regard?

    • Flax seeds have more omega-3s
    • Hemp seeds have more omega-6s

    This, for us, is a win for flax too, as the omega-3s are generally what we need more likely to be deficient in. Hemp enthusiasts, however, may argue that the internal balance of omega-3s to omega-6s is closer to an ideal ratio in hemp—but nutrition doesn’t exist in a vacuum, so we have to consider things “as part of a balanced diet” (because if one were trying to just live on hemp seeds, one would die), and most people’s diets are skewed far too far in favor or omega-6 compared to omega-3. So for most people, the higher levels of omega-3s are the more useful.

    Want to learn more?

    Take care!

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  • Black Bean Hummus Panini

    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.

    A recipe for a sandwich? Try it once, and you’ll see why. Welcome to your new favorite!

    You will need

    Method

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

    1) Grill the eggplant slices until soft.

    2) Spread hummus generously on one side of both slices of bread.

    2) Add the black beans on top of one slice (the hummus will help them stay in place), followed by the sun-dried tomatoes and then the eggplant. Top with the other slice of bread, hummus-side down.

    3) Coat (carefully, please) the inside of the panini press (both interior sides) with olive oil. If you don’t have sprayable oil, using a sheet of kitchen roll to apply the oil is a good way to do it without making a mess.

    4) Grill the assembled sandwich, until the bread starts to brown and the insides are warm; this should take about 4 minutes.

    Enjoy!

    Want to learn more?

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

    Take care!

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  • The Imperfect Nutritionist – by Jennifer Medhurst

    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.

    The idea of the “imperfect nutritionist” is to note that we’re all different with slightly different needs and sometimes very different preferences (or circumstances!) and having a truly perfect diet is probably a fool’s errand. Should we just give up, then? Not at all:

    What we can do, Medhust argues, is find what’s best for us, realistically.

    It’s better to have an 80% perfect diet 80% of the time, than to have a totally perfect diet for four and a half meals before running out of steam (and ingredients).

    As for the “seven principles” mentioned in the title… we’re not going to keep those a mystery; they are:

    1. Focusing on wholefood
    2. Being diverse
    3. Knowing your fats
    4. Including fermented, prebiotic and probiotic foods
    5. Reducing refined carbohydrates
    6. Being aware of liquids
    7. Eating mindfully

    The first part of the book is a treatise on how to implement those principles in your diet generally; the second part of the book is a recipe collection—70 recipes, with “these ingredients will almost certainly be available at your local supermarket” as a baseline. No instances of “the secret to being a good chef is knowing how to source fresh ingredients; ask your local greengrocer where to find spring-harvested perambulatory truffle-cones” here!

    Basically, it focusses on adding healthy foods per your personal preferences and circumstances, and building these up into a repertoire of meals that will keep you and your family happy and healthy.

    Pick Up Your Copy Of The Imperfect Nutritionist From Amazon Today!

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Related Posts

  • PCOS Repair Protocol – by Tamika Woods
  • Foods for Stronger Bones

    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!

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

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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

    Q: Foods that help build stronger bones and cut inflammation? Thank you!

    We’ve got you…

    For stronger bones / To cut inflammation

    That “stronger bones” article is about the benefits of collagen supplementation for bones, but there’s definitely more to say on the topic of stronger bones, so we’ll do a main feature on it sometime soon!

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  • Thai-Style Kale Chips

    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.

    …that are actually crispy, tasty, and packed with nutrients! Lots of magnesium and calcium, and array of health-giving spices too.

    You will need

    • 7 oz raw curly kale, stalks removed
    • extra virgin olive oil, for drizzling
    • 3 cloves garlic, crushed
    • 2 tsp red chili flakes (or crushed dried red chilis)
    • 2 tsp light soy sauce
    • 2 tsp water
    • 1 tbsp crunchy peanut butter (pick one with no added sugar, salt, etc)
    • 1 tsp honey
    • 1 tsp Thai seven-spice powder
    • 1 tsp black pepper
    • 1 tsp MSG or 1 tsp low-sodium salt

    Method

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

    1) Pre-heat the oven to 180℃ / 350℉ / Gas mark 4.

    2) Put the kale in a bowl and drizzle a little olive oil over it. Work the oil in gently with your fingertips so that the kale is coated; the leaves will also soften while you do this; that’s expected, so don’t worry.

    3) Mix the rest of the ingredients to make a sauce; coat the kale leaves with the sauce.

    4) Place on a baking tray, as spread-out as there’s room for, and bake on a middle shelf for 15–20 minutes. If your oven has a fierce heat source at the top, it can be good to place an empty baking tray on a shelf above the kale chips, to baffle the heat and prevent them from cooking unevenly—especially if it’s not a fan oven.

    5) Remove and let cool, and then serve! They can also be stored in an airtight container if desired.

    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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  • Focusing On Health In Our Sixties

    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

    ❝What happens when you age in your sixties?❞

    The good news is, a lot of that depends on you!

    But, speaking on averages:

    While it’s common for people to describe being over 50 as being “over the hill”, halfway to a hundred, and many greetings cards and such reflect this… Biologically speaking, our 60s are more relevant as being halfway to our likely optimal lifespan of 120. Humans love round numbers, but nature doesn’t care for such.

    • In our 60s, we’re now usually the “wrong” side of the menopausal metabolic slump (usually starting at 45–55 and taking 5–10 years), or the corresponding “andropause” where testosterone levels drop (usually starting at 45 and a slow decline for 10–15 years).
    • In our 60s, women will now be at a higher risk of osteoporosis, due to the above. The risk is not nearly so severe for men.
    • In our 60s, if we’re ever going to get cancer, this is the most likely decade for us to find out.
    • In our 60s, approximately half of us will suffer some form of hearing loss
    • In our 60s, our body has all but stopped making new T-cells, which means our immune defenses drop (this is why many vaccines/boosters are offered to over-60s, but not to younger people)

    While at first glance this does not seem a cheery outlook, knowledge is power.

    • We can take HRT to avoid the health impact of the menopause/andropause
    • We can take extra care to look after our bone health and avoid osteoporosis
    • We can make sure we get the appropriate cancer screenings when we should
    • We can take hearing tests, and if appropriate find the right hearing aids for us
      • We can also learn to lip-read (this writer relies heavily on lip-reading!)
    • We can take advantage of those extra vaccinations/boosters
    • We can take extra care to boost immune health, too

    Your body has no idea how many times you’ve flown around the sun and nor does it care. What actually makes a difference to it, is how it has been treated.

    See also: Milestone Medical Tests You Should Take in Your 60s, 70s, and Beyond

    Don’t Forget…

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