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How extreme dieting can affect bone health

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p>In a recent Instagram post, the actor Jameela Jamil revealed she has poor bone density, despite only being in her 30s. Jamil blamed this finding on 20 years of dieting – urging her followers to be aware of the harms diet culture can do to your health.</p> <p>Bone density is important for many reasons, primarily because it acts as a reservoir for many of the important minerals our bones need to function well. Many factors can affect your bone density – and as Jamil has pointed out, diet is one component that has a significant effect on bone health.</p> <p>Bone is a living tissue. This means our skeleton <a href="https://www.sciencedirect.com/science/article/abs/pii/S1521690X08000869">grows and remodels itself</a> according to the stresses and strains it’s put under. Everything from fractures to exercise require our bones to change their shape or density. This is why a weightlifter’s skeleton is <a href="https://link.springer.com/article/10.1007/BF00298721">much denser</a> than a marathon runner’s.</p> <p>The biggest skeletal changes we experience happen in our younger years. But bones keep changing throughout our lives depending on how active we are, what our diet consists of, and if we’ve suffered an injury or disease.</p> <p>Bones are <a href="https://www.niams.nih.gov/health-topics/what-bone">made of proteins</a>, such as collagen, as well as minerals – largely calcium. This is a <a href="https://www.ncbi.nlm.nih.gov/books/NBK430714/">key mineral</a> for us, as it keeps our bones and teeth strong and helps repair and rebuild any injured bones.</p> <p>But other minerals and vitamins are also important. For example, vitamin D supports calcium, playing a key role in <a href="https://jamanetwork.com/journals/jamapediatrics/fullarticle/2761808">bone mineralisation</a>. This is where calcium <a href="https://www.ncbi.nlm.nih.gov/books/NBK279023/">combines with phosphate</a> in our bones to create the mineral crystal <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7264100/">hydroxyapatite</a>. This crystal is crucial to our bone mineral density (also known as “bone mass”), as it helps bones remodel and maintain their structural strength.</p> <p><a href="https://www.nhs.uk/conditions/dexa-scan/">Dexa scans</a> – the type of scan Jamil referred to in her post – can measure the density of these crystals in bones. The <a href="https://theros.org.uk/information-and-support/osteoporosis/scans-tests-and-results/bone-density-scan-dxa/">more hydroxyapatite crystals</a> detected, the healthier the bones are.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/591182/original/file-20240430-18-u30byz.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=3 2262w" alt="The interior of bones, showing four depictions of bone density – from healthy to severe osteoporosis." /><figcaption><span class="caption">The more crystals detected, the better your bone density.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-illustration/osteoporosis-4-stages-one-picture-3d-524364046">Crevis/ Shutterstock</a></span></figcaption></figure> <p>We hit peak bone mineral density in our <a href="https://pubmed.ncbi.nlm.nih.gov/35869910/">late teens and early 20s</a>, when our body has grown to full size and our metabolism is working its best. From here, it’s possible to maintain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/">stable bone mass</a> into your late 30s for women and early 40s for men, with the right diet and activity. But after this point, it begins to decline.</p> <h2>Bone density</h2> <p>We accrue calcium over many years. It initially comes from our mother, then later from our diet. Our body accrues calcium so it can adapt to times when calcium demand is greater than what we can get from our diet – such as during pregnancy, when the foetus needs calcium to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355895/">build its own bones</a>.</p> <p>However, relying solely on this skeletal calcium reserve can’t be sustained for lengthy or repeated periods, because of how long it takes to be replenished. This is why diet is so important for bone density – and why a poor diet can cause extreme damage, especially when certain food groups or minerals are consistently left out.</p> <p>For instance, studies have shown consuming soft drinks, (<a href="https://pubmed.ncbi.nlm.nih.gov/17023723/">particularly cola</a>), more than four times a week is linked with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071508/">lower bone density</a> and increased fracture risk. This is true even after adjusting for many other variables that affect bone density.</p> <p>These carbonated and energy drinks contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966367/">varying levels of vitamins</a> – often with none of the minerals, including calcium, that the body needs to function optimally. This causes the body to draw on its reserves if calcium isn’t being delivered elsewhere in the diet.</p> <p>Diets high in added sugar can also have a detrimental affect on the skeleton. Excess sugar causes inflammation and other physiological changes, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9471313/">obesity</a>. Consuming high amounts of sugar is linked with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748414/">reduced calcium intake</a>, especially in children who substitute milk for sugary drinks. Excess sugar consumption also causes the body to <a href="https://jps.biomedcentral.com/articles/10.1007/s12576-016-0487-7">excrete excess calcium</a>, instead of reabsorbing it in the kidney as the body normally would.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/25491765/">Low- and high-fat diets</a> have also been associated with increased risk of <a href="https://www.nhs.uk/conditions/osteoporosis/">osteoporosis</a> (a condition that weakens bones) in women – though larger studies are needed to better understand the effects of removing whole food groups on bone health.</p> <p><a href="https://www.nhs.uk/mental-health/conditions/anorexia/overview/">Anorexia nervosa</a> also has a significant affect on <a href="https://pubmed.ncbi.nlm.nih.gov/30817009">bone density</a> – affecting a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959847/">majority of people</a> with the condition.</p> <p>Low bone mineral density – especially in the spine – puts people with anorexia at <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959847/">increased risk of fractures</a> because their bone thickness is reduced, increasing the likelihood of developing osteoporosis, which is associated with increased fractures.</p> <p>Anorexia in young adulthood is particularly challenging. This is the stage where the skeleton is building itself to reach peak <a href="https://pubmed.ncbi.nlm.nih.gov/15574617/">bone mass</a>, so it’s depositing calcium at a record pace. When diet is insufficient and the body already starts drawing on its mineral reserves, there’s a potential that the bone density or calcium reserves in the body will never be optimal – increasing fracture risk for the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746661/">rest of that person’s life</a>.</p> <h2>Can bone health be fixed?</h2> <p>Optimal bone health starts in utero, but our prepubescent years are key to <a href="https://pubmed.ncbi.nlm.nih.gov/26884506/">setting our skeleton up</a> for later life. People who are behind the curve in early life may have difficulty achieving their peak, as poor bone mineral density can affect everything from our appetite to how efficient our gastrointestinal tract is at absorbing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/">important nutrients</a> (including calcium). Supplements have a limited effect because our body can only absorb a set amount of any <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/">vitamin or mineral at a time</a>.</p> <p>While it’s possible to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/">limit some of the decline</a> in bone density that naturally happens as we age, some of the choices we make – such as not consuming enough calcium – can accelerate the decline. Biological sex also has a significant impact on our bone health in old age – with post-menopausal women at greater risk of osteoporosis because they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/">produce less oestrogen</a>, which helps keep the cells that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424385">degrade bone</a> in check.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/228321/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/adam-taylor-283950">Adam Taylor</a>, Professor and Director of the Clinical Anatomy Learning Centre, <a href="https://theconversation.com/institutions/lancaster-university-1176">Lancaster University</a></em></p> <p><em>Image credits: Getty </em><em>Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-extreme-dieting-can-affect-bone-health-228321">original article</a>.</em></p> </div>

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12 best yoga poses to strengthen bones

<p><em>A rehabilitation doctor and yogi of 50 years says your yoga practise is doing way more than centring your mind and opening your joints.</em></p> <p>If you’re like many yoga lovers, you appreciate how this one physical activity can be so beneficial, while simultaneously so gentle. Few other practises stretch your body, calm your mind or help regulate vitals, such as your heart rate and blood pressure, in quite the way a regular yoga session can do.</p> <p>Researcher and rehabilitation doctor, Dr Loren Fishman has also been a practitioner of yoga for 50 years and is the creator of ‘the Fishman method’ of yoga for osteoporosis. In a conversation with Reader’s Digest, Dr Fishman points out that for all its advantages, yoga can also provide a powerful boost to your long-term bone density. In particular, Dr Fishman published 12 yoga poses in Orthopedic Nursing that are particularly great for strengthening your bones.</p> <p>Of these 12 poses Dr Fishman says: “They all work by putting pressure on the bones of sufficient magnitude and duration.” He says this can “stimulate the osteoblasts to make more bone”, thanks to their placement of “maximum torque, compression or pressure” on particular body parts, as outlined below.</p> <p>So, while a good yoga session is a helpful tool to help you get through the week, its effects are longer-lasting than you realised.</p> <p>Keep reading for the 12 best yoga poses to strengthen your bones. (“With all poses, remember not to round the spine as you go into and out of the poses, and within the poses themselves,” Dr Fishman advises.)</p> <p><em>Whether you’re a yoga beginner or expert, it’s important you have the right mat. <a href="https://gaiam.innovations.com.au/p/gaiam-yoga/mats?affiliate=GAIAM60" target="_blank" rel="noopener">Check out these mats from Gaiam.</a> </em></p> <p><strong>1. Tree pose (Vriksasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/1-yoga-tree-pose-GettyImages-1094418370-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Tree pose has a special way of calling you to stillness. Dr Fishman says tree pose also adds pressure that can strengthen the upper femur and hip. He adds that a study at the University of Southern California (USC) showed a 60 per cent increase in pressure, even with the foot placed three-quarters down the calf.</p> <p>Dr Fishman says tree pose is “also extremely valuable for improving balance and avoiding falls,” although he reminds us that the raised foot should always go above or below the knee – never directly on the knee joint.</p> <p><strong>2. Triangle pose (Trikonasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/2-yoga-triangle-pose-GettyImages-1317111194-Jvedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Triangle pose “puts torque on the lumbar spine, the neck of the femur, the hips and ribs,” Dr Fishman says, adding that this is another pose that will help improve balance.</p> <p><em>Look and feel the part in these <a href="https://gaiam.innovations.com.au/p/gaiam-apparel/apparel?affiliate=GAIAM60" target="_blank" rel="noopener">comfortable yoga clothes from Gaiam</a>.</em></p> <p><strong>3. Reverse Triangle Pose (Parivrtta Trikonasan) </strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/3-yoga-reverse-triangle-pose-GettyImages-1154825406-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Dr Fishman says great pressures develop on the proximal femurs (very top of the femur bone that connects with the hip joint) in this pose, as well as the hip and lower back. Reverse triangle also puts helpful pressure in the ribs and wrists and is “a very powerful balance-improver.”</p> <p><strong>4. Warrior 2 (Virabhadrasana II)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/4-yoga-warrior-pose-GettyImages-1291770866-Jvedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>“Fabulous mechanical disadvantage means great pressure on the entire forward (bent leg) femur,” Dr Fishman says of full warrior pose. He explains that “the straight leg’s rotation works on the head of femur and hip,” helping to strengthen the upper leg and hip. This is yet another pose that he says helps with balance.</p> <p><strong>5. Side angle pose (Parsvakonasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/5-yoga-side-angle-pose-GettyImages-1355155879-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Another boon for balance, Dr Fishman says side angle pose torques the lower back and the top of the femur – all good things – and stimulates the bone-making cells of the hip, too.</p> <p><em>Keep your workout going with this <a href="https://gaiam.innovations.com.au/p/gaiam-wellness/restore-massage/27-73270-gaiam-performance-no-knots-massage-ball?affiliate=GAIAM60" target="_blank" rel="noopener">no-knots massage ball from Gaiam</a> – perfect for releasing tension and relieving stiffness.</em></p> <p><strong>6. Locust pose (Salabhasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/6-yoga-locus-pose-GettyImages-840155180-Jvedit-1280.jpg" alt="" /></strong></p> <p>Locust pose “raises pressures, which stimulate bone-making in the posterior elements of the spine,” Dr Fishman says, while it also helps balance some the forward focus on the ribs of the earlier poses. Locust pose also strengthens extensor muscles of the back to improve posture and reverse curvature of the spine in the upper back, which can lead to fractures.</p> <p><strong>7. Bridge pose (Setu Bandhasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/7-yoga-bridge-pose-GettyImages-470128454-Jvedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Dr Fishman says bridge pose can help strengthen the ribs and lower regions of the spine.</p> <p><strong>8. Reclining hand to big toe (Supta Padangusthasana I)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/8-yoga-hamstring-stretch-GettyImages-1281872287-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Also known to be a good hamstring stretch, this pose facilitates “extreme pressure brought to bear on relevant sections” of the femur, hip, pelvis (specifically the sitz bones) and spine.</p> <p>Seated versions of this and the following pose offer less intensity, but Dr Fishman cautions for both: “The seated versions have the potential to be dangerous. Keep the spine straight and against the back of the chair. Do not round the back.”</p> <p><strong>9. Supine hand to big toe 2 (Supta Padangusthasana II)</strong></p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/9-yoga-stretch-GettyImages-637025028-Jvedit-1280.jpg" alt="" width="1280" height="720" /></p> <p>In the side extension variation of this pose, there is “extreme pressure brought to bear” on the upper femur, hip, pubis, ribs, and spine, he says.</p> <p><strong>10. Straight-legged twist (Marichyasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/10-yoga-twist-GettyImages-1248883385-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>This “puts great pressure” on the sitz bones and pelvis, as well as “great but safe pressure” on the spine.</p> <p><strong>11. Bent-leg twist (Matsyendrasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/11-yoga-twist-bent-leg-GettyImages-1133155224-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>The bent-leg twist “puts great pressure” on the upper femur and pelvis, plus “great but safe pressure” on the vertebra. Dr Fishman suggests you should hug the leg to ensure a straight spine.</p> <p><em>Staying hydrated during your yoga session is vital to maintain muscle health. <a href="https://gaiam.innovations.com.au/p/takeya/water-bottles-actives-range?affiliate=GAIAM60" target="_blank" rel="noopener">Check out these insulated stainless-steel water bottles</a> designed for every kind of workout. </em></p> <p><strong>12. Corpse pose (Savasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/12-yoga-GettyImages-1301651925-Jvedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Truthfully, Dr Fishman says, Savasana is “of little value for the bones per se, but truly important at the end of the session for mental and general physiological health.” That’s good enough for us.</p> <p><em><span id="docs-internal-guid-68140ce3-7fff-bd62-dea6-7b47a6dfe42b">Written by Jennifer Huizen and Kristine Gasbarre. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/12-best-yoga-poses-to-strengthen-bones" target="_blank" rel="noopener">Reader’s Digest</a>. </span></em></p> <p><em>Image: Getty Images</em></p>

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Vitamin D supplements can keep bones strong – but they may also have other benefits to your health

<p><em><a href="https://theconversation.com/profiles/martin-hewison-1494746">Martin Hewison</a>, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p>Most of us don’t worry about getting vitamin D when the weather’s warm and the sun is shining. But as winter approaches, accompanied by overcast days and long nights, you may be wondering if it could be useful to take a vitamin D supplement – and what benefit it might have.</p> <p>During the summer, the best way to get vitamin D is by getting a bit of sunshine. Ultraviolet rays (specifically UVB, which have a shorter wavelength) interact with a form of cholesterol called <a href="https://www.ncbi.nlm.nih.gov/books/NBK278935/">7-dehydrocholesterol</a> in the skin, which is then converted into vitamin D.</p> <p>Because vitamin D production is dependent on UVB, this means our ability to make it <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:%7E:text=From%20about%20late%20March%2Fearly,enough%20vitamin%20D%20from%20sunlight.">declines in the winter months</a>. Vitamin D production also <a href="https://pubmed.ncbi.nlm.nih.gov/24494042/">depends on where you live</a>, with people living nearer to the equator making more vitamin D than those living nearer the poles.</p> <p>Vitamin D deficiency is a <a href="https://assets.publishing.service.gov.uk/media/5a804e36ed915d74e622dafa/SACN_Vitamin_D_and_Health_report.pdf">problem in the UK</a> during the winter months. This is due to its northerly position and cloudy weather, and lack of time spent outdoors.</p> <p>One study of over 440,000 people in the UK found that <a href="https://pubmed.ncbi.nlm.nih.gov/33309415/">18% were vitamin D deficient</a> during the winter months. Vitamin D deficiency was even higher in certain ethnic groups – with the data showing 57% of Asian participants and 38% of black participants were vitamin D deficient. This is because the melanin content of skin determines a person’s ability to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946242/#:%7E:text=Skin%20pigmentation%2C%20i.e.%2C%20melanin%2C,%5B7%5D%20and%20more%20generally.">make UVB into vitamin D</a>.</p> <p>Given the prevalence of vitamin D deficiency in the UK, and the importance it has for our health, in 2016 the UK’s Science Advisory Council on Nutrition outlined recommendations for the <a href="https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report#:%7E:text=In%20a%20change%20to%20previous,aged%204%20years%20and%20older">amount of vitamin D</a> people should aim to get in the winter.</p> <p>They recommend people aim to get ten micrograms (or 400 IU – international units) of vitamin D per day. This would help people avoid severe deficiency. This can be achieved either by taking a supplement, or eating <a href="https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d">certain foods</a> that are rich in vitamin D – including fatty fish such as herring, mackerel and wild salmon. A 100 gram serving of fresh herring, for example, would have approximately five micrograms of vitamin D.</p> <p>The clearest benefit of taking a vitamin D supplement is for <a href="https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/">bone health</a>. In fact, vitamin D was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899558/">first discovered</a> 100 years ago because of its ability to prevent the disease rickets, which causes weak bones that bend.</p> <p>Although rickets <a href="https://www.nhs.uk/conditions/rickets-and-osteomalacia/#:%7E:text=The%20number%20of%20rickets%20cases,from%20sunlight%2C%20can%20develop%20rickets.">isn’t very common</a> in the UK today, it can still occur in children if they lack vitamin D. In adults, vitamin D deficiency can cause bone pain, tenderness and muscles weakness, as well as increased risk of osteomalacia – often called “soft bone disease” – which leads to weakening or softening bones.</p> <p>The reason a lack of vitamin D can have such an effect on bone health is due to the vitamin’s relationship with <a href="https://pubmed.ncbi.nlm.nih.gov/18844850/">calcium and phosphate</a>. Both of these minerals help keep our bones strong – but they require vitamin D in order to be able to reinforce and strengthen bones.</p> <h2>Other health benefits</h2> <p>In addition to its effects on the skeleton, a growing body of research is beginning to indicate that vitamin D supplements may have additional benefits to our health.</p> <p>For example, <a href="https://ar.iiarjournals.org/content/42/10/5009.long">research shows</a> there’s a link between vitamin D deficiency and increased risk of catching certain viral illnesses, including the <a href="https://pubmed.ncbi.nlm.nih.gov/19237723/">common cold</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231123/">flu</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7385774/">COVID</a>.</p> <p>Similarly, several studies – <a href="https://pubmed.ncbi.nlm.nih.gov/32904944/">including my own</a> – have demonstrated in cell models that vitamin D promotes immunity against microbes, such as the bacteria which causes tuberculosis. This means vitamin D may potentially prevent some types of infections.</p> <p>Vitamin D may also dampen inflammatory immune responses, which could potentially protect against autoimmune diseases, such as <a href="https://pubmed.ncbi.nlm.nih.gov/29243029/">multiple sclerosis</a> and <a href="https://www.frontiersin.org/articles/10.3389/fmed.2020.596007/full">rheumatoid arthritis</a>.</p> <p>One 2022 trial, which looked at over 25,000 people over the age of 50, found taking a 2,000 IU (50 micrograms) vitamin D supplement each day was associated with an <a href="https://www.bmj.com/content/376/bmj-2021-066452">18% lower risk</a> of autoimmune disease – notably rheumatoid arthritis.</p> <p>Vitamin D supplements may also be linked with lower risk of cardiovascular disease. A <a href="https://www.bmj.com/content/381/bmj-2023-075230">major Australian study</a>, which looked at over 21,000 people aged 60-84, found that participants who took a 2,000 IU vitamin D supplement a day for five years had a lower risk of suffering a major cardiovascular event (such as stroke or heart attack) compared to those who didn’t take a supplement.</p> <p>It’s currently not known why vitamin D may have these benefits on these other areas of our health. It’s also worth noting that in many of these trials, very few of the participants were actually vitamin D deficient. While we might speculate the observed health benefits may be even greater in people with vitamin D deficiency, it will be important for future research to study these factors.</p> <p>While it’s too early to say whether vitamin D supplements have broad health benefits, it’s clear it’s beneficial for bone health. It may be worthwhile to take a supplement in the winter months, especially if you’re over 65, have darker skin or spent a lot of time indoors as these factors can put you at <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-deficiency/faq-20058397#:%7E:text=However%2C%20some%20groups%20%E2%80%94%20particularly%20people,sun%20exposure%20or%20other%20factors.">increased risk of vitamin D deficiency</a>.</p> <p>The research also shows us that we should be rethinking vitamin D supplementation advice. While in the UK it’s recommended people get 400 IU of vitamin D a day, many trials have shown 2,000 IU a day is associated with health benefits.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219521/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/martin-hewison-1494746"><em>Martin Hewison</em></a><em>, Professor of Molecular Endocrinology, <a href="https://theconversation.com/institutions/university-of-birmingham-1138">University of Birmingham</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/vitamin-d-supplements-can-keep-bones-strong-but-they-may-also-have-other-benefits-to-your-health-219521">original article</a>.</em></p>

Body

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4 things you can do today to improve bone strength

<p><em><strong>Dr Vincent is a world-renowned clinical nutritionist, food scientist and expert on antioxidants.</strong></em></p> <p>Bone health is an extremely important issue. While bones make up on average only 15 per cent of human body weight, they are the frame that supports our body. For people 60 and over, this is especially important because age-related bone loss is progressive and can lead to osteoporosis.</p> <p>As we get older, our bones tend to lose their strength, structure and density. The good news is there are lots of things we can do to slow this process and avoid osteoporosis.</p> <p>The issue of bone health has gained a lot of interest in recent years because we are all living longer but moving around less. The key to staying healthy is to keep moving. </p> <p>There are several causes and conditions that can result in bone density loss and/or osteoporosis.  This is why it is so important to discuss these issues with your health practitioners.</p> <p>The main causes include:</p> <ul> <li>Inactivity</li> <li>Aging</li> <li>Hormonal imbalances</li> <li>Certain use medications or chemicals such as steroids</li> <li>Emotional stress</li> <li>Nutritional deficiencies including bone building compounds such as vitamin D and calcium.</li> </ul> <p>It is never too late to give the much-needed attention to our bones, regardless of what age we are.</p> <p>Here are four things you can do to support your bone health.</p> <p><strong>1. Reduce your risk of falling</strong></p> <p>This may sound simple, but it is a crucial thing. One out of five falls causes a serious injury and more than 95 per cent of hip fractures are caused by falling.</p> <p>In older people, reducing risks of falling can be as easy as having your eyes checked. Having an annual eye check ensures that your eyeglasses are in line with your eye conditions.</p> <p>Older people tend to spend more time at home enjoying their familiar surrounds.  Making sure your home is a safe environment is critical.</p> <p>Getting rid of things you could trip over, adding grab bars inside and outside your tub or shower and next to the toilet, putting stable railings on both sides of stairs and making sure your home has lots of light are among the things you can do to increase the safety of your home.</p> <p><strong>2. Staying active and exercise</strong></p> <p>Exercise is vital at every age for healthy bones. It is so beneficial that it helps to prevent and treat osteoporosis. Being living tissues, bones respond to exercise by becoming stronger and more diverse exercise allows us to maintain muscle strength, coordination and balance which in turn helps to reduce the risk of falling.</p> <p>The best bone exercise is weight bearing or resistance training, basically exercises that force you to work against gravity. Examples include weight training, walking, hiking, tennis and even dancing!</p> <p>Simple activities such as gardening, walking the dog and cleaning are also great ways to remain active and exercise our bones.</p> <p>Remember it is important to always consult health or fitness professionals before starting a new exercise routine.</p> <p><strong>3. Healthy diet</strong></p> <p>Fresh food is the best source of our nutritional needs.</p> <p>Dairy, raw cultured dairy (kefir and yogurt), green leafy vegetables, wild caught fish are rich in calcium, magnesium, vitamin K, phosphorus, omega 3 essential fatty acid – all of which are vital for bone health.</p> <p>Having a healthy dose of sunshine also helps to boost the synthesis of vitamin D in our body, but always be cautious with excessive UV exposure.</p> <p>Some of us may need or prefer to take supplements to fulfil these nutritional needs. As the scientist who discovered the world's first breakthrough to extract activated phenolics from produce using only water, I do recommend taking activated phenolics on a daily basis to help to support our general health and wellbeing.</p> <p>On the contrary, excessive intake alcohol, sugar, caffeine and processed meat could be detrimental for our bone health.</p> <p><strong>4. Healthy mind</strong></p> <p>It goes without saying that a healthy mind helps to build a healthy body. We know that stress is one of the causes of bone density loss. Stress can cause hormonal imbalance, poor nutrients absorption and lack of physical activity. Stop worrying about the little things and focus on the important things.</p> <p><em>Images: Getty</em></p>

Body

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“Please don’t be mad”: British expat’s bone to pick with Australia

<p>British expat Jordana Grace has taken to TikTok to share her three biggest gripes with Australia, with the claim that most Australians don’t bat an eyelid at them.</p> <p>Jordana lives on Queensland’s Sunshine Coast after leaving the United Kingdom behind, and boasts a following of almost 300k on her TikTok where she regularly shares insight into her Australian adventure.</p> <p>“Sorry in advance,” the budding MixFM radio host began, “I’m gonna make Australia mad.”</p> <p>“Three things I don’t like about Australia,” she went on, “that Aussies don’t even realise is a thing.”</p> <p>From there, Jordana went on to list the aspects of life in Australia that were causing her the most trouble, though her claim about Aussies may have missed the mark, with Jordana’s gripes known frustrations across the country.</p> <p>“First up is the slow internet speed - like, what the fudge?” She said, “sorry for the salty language, but it’s like nails on a chalkboard how in some areas in Australia the internet and WiFi is just so slow.”</p> <p>In 2023, the UK ranked 45th in the world for average broadband speed with 145.33 Mbps, while Australia came in at 73rd with an average speed of 88.77 Mbps.</p> <p>“Please don’t be mad,” Jordana continued, “but next is the terrible phone service. There’s like three major providers in Australia, and they all have nicknames like Vodafone is Vodafail, Optus is Optus Droptus, and Telstra … no-one can come up with a clever nickname for but it’s just very inconsistent phone service over here."</p> <div class="embed" style="box-sizing: inherit; margin: 0px; padding: 0px; border: 0px; font-size: 16px; vertical-align: baseline; outline: none !important;"><iframe class="embedly-embed" style="box-sizing: inherit; margin: 0px; padding: 0px; border-width: 0px; border-style: initial; vertical-align: baseline; width: 620px; max-width: 100%; outline: none !important;" title="tiktok embed" src="https://cdn.embedly.com/widgets/media.html?src=https%3A%2F%2Fwww.tiktok.com%2Fembed%2Fv2%2F7197724229943446789&amp;display_name=tiktok&amp;url=https%3A%2F%2Fwww.tiktok.com%2F%40thejordanagrace%2Fvideo%2F7197724229943446789&amp;image=https%3A%2F%2Fp16-sign-va.tiktokcdn.com%2Ftos-maliva-p-0068%2Fo0hBIk9tbBrEQhCIsd8xABfiuj1zkbogAuDFjA%7Etplv-dmt-logom%3Atos-useast2a-v-0068%2F0f22bd61bc15443ea1f3e5214fcdd9f3.image%3Fx-expires%3D1676361600%26x-signature%3D1ck2cF1fvQNZsDbJz4kKysELBSg%253D&amp;key=59e3ae3acaa649a5a98672932445e203&amp;type=text%2Fhtml&amp;schema=tiktok" width="340" height="700" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen"></iframe></div> <p> </p> <p>“And finally, the postage cost and speed," she said. "In the UK I didn’t realise that next day delivery was such a luxury, because over here postage not only can take weeks but the postage cost can cost as much as the item sometimes.”</p> <p>In the United Kingdom, prices to post a parcel begin at £3.95 for 1st class ($6.90). In Australia, 1st class parcel postage begins at $9.70. And as any Australian knows, postage times can span from a couple of days to a couple of weeks in busy periods.</p> <p>“Okay, but that’s it!” Jordana concluded, before pleading for everyone’s understanding, “I love you Australia, please don’t hate me.”</p> <p><em>Images: TikTok</em></p>

Travel Trouble

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How healthy are your bones?

<p>Did you know that poor bone health affects one in two Australian women and one in three men over the age of 60?</p> <p>Our bones are responsible for many of our body’s crucial functions, including movement, organ protection, production of blood cells, storage of minerals, and support for the rest of our body. If we look after our bones, we can minimise the risk of bone loss. </p> <p>To take care of our bones we know that calcium, exercise and sunshine (vitamin D) are three of the most common components talked about for a healthy, strong skeleton. It’s also important to maintain a healthy weight, and that includes not losing too much as this could lead to low bone density and osteoporosis. </p> <p>As well as staying in optimum shape and continuing to use your muscles and bones to maintain them, when it comes to bone health, there are other nutrients that are important for the integrity of your skeleton too. Here’s a list of them and how they help.</p> <p><strong>Vitamin C</strong><br />Popular in combating colds, vitamin C is also involved in the production of the connective tissues that form the bone matrix or scaffolding. Some epidemiological studies have shown that in women over 45 years old, adequate vitamin C levels are required to help minimise loss of bone density.</p> <p><strong>Magnesium</strong><br />As well as maintaining healthy bones, magnesium is also involved in both calcium metabolism and the body’s production of vitamin D.</p> <p><strong>Manganese</strong><br />Required for normal bone growth and to help increase bone mass, manganese stimulates the activity of bone-building cells called osteoblasts.</p> <p><strong>Boron</strong><br />This nutrient plays an active role in the body’s use of calcium and helps decrease its excretion.</p> <p><strong>Zinc</strong><br />Enhancing vitamin D activity, zinc is also involved in some of the enzymatic processes involved in bone formation.</p> <p><strong>Copper</strong><br />Another nutrient involved in bone formation. </p> <p><em>Image credits: Getty Images</em></p>

Body

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Bone fragments found in search for William Tyrrell

<p>After spending months searching for the remains of William Tyrrell, police have left the site on the mid north coast of New South Wales. </p> <p>As they departed, they left behind a memorial for the missing child, where emergency crew members have signed their names on a hoe that was being used to search for evidence. </p> <p>Messages were also written on the handle, reading, "We will never give up", and "search for William Tyrrell".</p> <p>After announcing that the search would end, police on the site found fragments of bone, which was confirmed by the NSW Assistant Commissioner Stuart Smith on Wednesday. </p> <p><span>There has been no information yet regarding if the bones belong to William or not, as police have confirmed there were animal remains found in the search area one month ago</span></p> <p class="css-1316j2p-StyledParagraph e4e0a020">“Another bone fragment was found, it will be processed with the others by forensics,” Assistant Commissioner Smith said.</p> <p class="css-1316j2p-StyledParagraph e4e0a020">“We don’t know what the answers of those are until we are provided with that.</p> <p class="css-1316j2p-StyledParagraph e4e0a020">“The matter will then return to Her Honour (the coroner) to determine the future.”</p> <p class="css-1316j2p-StyledParagraph e4e0a020">Despite the new evidence being found, the renewed search for the missing boy has still come to a close. </p> <p class="css-1316j2p-StyledParagraph e4e0a020">The search efforts were renewed on November 15th, with investigators saying their aim was to find the body of William. </p> <p class="css-1316j2p-StyledParagraph e4e0a020">Throughout the month-long search, police made no announcements regarding a discovery that pointed to the fate of William. </p> <p class="css-1316j2p-StyledParagraph e4e0a020">The then three-year-old went missing from his foster grandmother's home in the town of Kendall in 2014.</p> <p class="css-1316j2p-StyledParagraph e4e0a020">NSW Police issued a statement as the search efforts drew to a close, saying they were not giving up. </p> <p class="css-1316j2p-StyledParagraph e4e0a020"><span>"The NSW Police Force remains committed to finding William Tyrrell and investigations by the Homicide Squad's Strike Force Rosann are ongoing."</span></p> <p class="css-1316j2p-StyledParagraph e4e0a020"><em>Image credits: Nine News / NSW Police - PR Image</em></p>

News

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Cochlear implants may provoke new bone formation linked to further hearing loss

<div class="copy"> <p>Cochlear implants are linked to the formation of extra bone in the ear, according to a new study. This new bone could in turn cause increased hearing loss, and further medical complications.</p> <p>Cochlear implants have been used for over 40 years to mitigate some of the effects of hearing loss. They work by implanting a device under the skin to stimulate nerves in a section of the inner ear (the cochlea), which sends information to the brain. An external sound processor sends information to the implant.</p> <p>While cochlear implants can help people recognise speech, they don’t completely replace normal hearing.</p> <p>The implants rarely cause complications when inserted, but some post-mortem studies have found that they can cause inflammation, fibrosis, and the formation of new bone material. But so far, because of the implants’ size and location, it’s been very difficult to spot these effects in vivo (in living people).</p> <p>“Such subtle changes are challenging to visualise in vivo, in particular in the vicinity of a metallic implant causing artifacts on computed tomography images,” says Dr Floris Heutink from the Department of Otorhinolaryngology at Radboud University Medical Centre, in the Netherlands.</p> <p>Heutink, along with some fellow researchers, addressed this by using a new X-ray technique to see the implants better.</p> <p>The researchers took ultra-high spatial resolution CT scans (UHRCT) of 123 people, each of whom had a cochlear implant.</p> <p>Out of the 123 patients, 83 (68%) had new bone formation – mostly at the base of the cochlea in the inner ear. This group was significantly more likely to have long-term residual hearing loss.</p> <p>“As indicated by our study, there is a correlation between new bone formation and long-term residual hearing loss,” says collaborator Dr Berit Verbist, from both the Departments of Radiology at Radboud and Leiden University Medical Centre in the Netherlands.</p> <p>The researchers believe this extra bone can interfere with the electrical current from the cochlear implant, making the device fit less well and reduce its performance. It could also make it harder to use other therapies in future.</p> <p>“Last but not least, new bone formation may complicate reimplantation surgery,” says Verbist.</p> <p>The researchers say that more detection and monitoring of this effect is urgently needed in people with cochlear implants. At the moment, there’s not enough data to decide whether this bone formation needs treatments.</p> <em>Image credits: Getty Images</em></div> <div id="contributors"> <p><em>This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/health/body-and-mind/cochlear-implants-bone-formation-increased-hearing-loss/" target="_blank">cosmosmagazine.com</a> and was written by Ellen Phiddian. </em></p> </div>

Body

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How Noodle the pug decides the daily outlook for millions of people

<p><span style="font-weight: 400;">Is it a bones day or a no bones day?</span></p> <p><span style="font-weight: 400;">One small pug knows the answer, and is using his knowledge to help millions of people on TikTok dictate what kind of day they will have. </span></p> <p><span style="font-weight: 400;">Noodle, who is a 13-year-old rescue dog belonging to Jonathan Graziano, wakes up each morning and has his morning routine filmed. </span></p> <p><span style="font-weight: 400;">Jonathan, who is a social media manager in New York City, sits Noodle upright so he can see if Noodle stands up on his own. </span></p> <p><span style="font-weight: 400;">If Noodle can stand up, then it's a “bones day”, but if he flops back over in his bed, it's a “no bones day”. </span></p> <p><span style="font-weight: 400;">Jonathan says that if it’s a bones day, you should get up and make the most of your day and do the thing you’ve been putting off. </span></p> <p><span style="font-weight: 400;">If it’s a no bones day, Noodle’s prophecy is the perfect opportunity to implement self-care and take a day off from any strenuous activities. </span></p> <p><span style="font-weight: 400;">With over four million followers on TikTok and each “daily reading” racking up millions of views, Noodle has quickly become an online sensation. </span></p> <p><span style="font-weight: 400;">“I had absolutely no idea this would become the barometer in which the nation foretold how their day was going to go,” Jonathan said.</span></p> <p><span style="font-weight: 400;">Many followers have reached out to Jonathan to let him know how they have lived their lives according to Noodle, such as proposing to a girlfriend or asking for a raise at work.</span></p> <p><span style="font-weight: 400;">“People have told me it’s a reason they buy lottery tickets and they’ve won a ton of money,” Graziano said.</span></p> <p><span style="font-weight: 400;">According to </span><span style="font-weight: 400;">Neil Dagnall, a reader in applied cognitive psychology at Manchester Metropolitan University in England, Noodle’s readings are providing people with a sense of routine. </span></p> <p><span style="font-weight: 400;">He said, “Life is full of uncertainty and Noodle’s actions provide a form of guidance and reassurance to some people.”</span></p> <p><em><span style="font-weight: 400;">Image credits: TikTok @jongraz</span></em></p>

Family & Pets

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Olympian who beat bone cancer sells medal to save toddler

<p>Olympic medallist Maria Andrejczyk has decided to auction off her silver medal for a very worthwhile cause. </p> <p>The Polish athlete, who won the silver medal for her outstanding performance in javelin, is auctioning off the medal to help fun a toddler's life-saving heart surgery.</p> <p>After beating bone cancer herself, the Olympian wants to help the young boy and his family pay for the operation, which comes with a hefty cost of $246,000.</p> <p>The 25-year-old athlete took to her Facebook page to call for her fans to help her. </p> <p>She said, “Miloszek has a serious heart defect. He needs an operation."</p> <p>“He already has a head start from Kubus — a boy who didn’t make it in time but whose amazing parents decided to pass on the funds they collected."</p> <p>“And in this way, I also want to help. It’s for him that I am auctioning my Olympic silver medal.”</p> <p>Maria missed out on an Olympic medal at Rio in 2016, before having to sit out the following year for a shoulder injury, which later led to her cancer diagnosis in 2018. </p> <p>After making it to the podium in Japan, she explained why she will be using her medal to help those in need. </p> <p>On a Polish television show, she said, “The true value of a medal always remains in the heart. A medal is only an object, but it can be of great value to others."</p> <p>“This silver can save lives, instead of collecting dust in a closet. That is why I decided to auction it to help sick children.”</p> <p>Maria's personal best of 71.4 metres is the third longest ever thrown by a woman in javelin, but her kind action will go much further. </p> <p><em>Image credit: Getty Images</em></p>

Caring

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Woman discovers missing brother’s body during spring clean

<p>An elderly woman living in a small house with her two brothers claim none of them realised their third brother had died in his room and rotted away to just bones by the time they noticed anything.</p> <p>The horrifying discovery was made at the family’s house in Kasugai in the Japanese prefecture of Aichi where the woman lived with her two brothers, one of whom went missing in 2015 when he was 66 years old.</p> <p>The younger siblings didn’t seem to think that their brother’s  - who was identified as Sumio Suenaga - disappearance was unusual, and didn’t report it to the authorities until a year later.</p> <p>The case didn’t go any further until the 69-year-old woman called the police after discovering bones in her brother’s room while she was cleaning.</p> <p>It was then that she thought the bones may belong to her older brother.</p> <p>She told the police: “I found something that I think are human bones.”</p> <p>Officers showed up at the house and confirmed that the bones did indeed belong to a person.</p> <p>While the police were unable to establish the deceased’s age or gender, officers believe there is a high chance the remains belonged to Sumio.</p> <p>It’s unclear how the two siblings managed to spend multiple years in the home with a decomposing body in a nearby room and not notice anything.</p> <p>The investigation is currently ongoing. Local media also reported that the home was not like a conventional Japanese house, which makes the undiscovered body even more unusual.</p>

Legal

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Titanium is the perfect metal to make replacement body parts

<p><em>To mark the <a href="https://www.iypt2019.org/">International Year of the Periodic Table of Chemical Elements</a> we’re taking a look at how researchers study some of the elements in their work.</em></p> <p><em>Today’s it’s titanium, a metal known for its strength and lightness so it’s ideal for making replacement hips, knees and other parts of our bodies, but it’s also used in other industries.</em></p> <hr /> <p><a href="http://www.rsc.org/periodic-table/element/22/titanium">Titanium</a> gets its name from the <a href="https://www.britannica.com/topic/Titan-Greek-mythology">Titans of ancient Greek mythology</a> but this thoroughly modern material is well suited to a huge range of high-tech applications.</p> <p>With the chemical symbol Ti and an atomic number of 22, titanium is a silver-coloured metal valued for its low density, high strength, and resistance to corrosion.</p> <p>I first studied titanium via a Master’s degree at the Institute of Metal Research in the Chinese Academy of Sciences in 1999. One of my projects was to investigate the formation of titanium alloys for their high-strength characteristics.</p> <p>Since then, the applications for this metal have grown exponentially, from its use (as <a href="https://www.britannica.com/science/titanium-dioxide">titanium dioxide</a>) in paints, paper, toothpaste, sunscreen and cosmetics, through to its <a href="https://www.britannica.com/science/titanium">use as an alloy</a> in biomedical implants and aerospace innovations.</p> <p>Particularly exciting is the perfect marriage between titanium and 3D printing.</p> <p><strong>Custom design from 3D printing</strong></p> <p>Titanium materials are expensive and can be problematic when it comes to traditional processing technologies. For example, its high melting point (1,670℃, much higher than <a href="https://www.bssa.org.uk/topics.php?article=103">steel alloys</a>) is a challenge.</p> <p>The relatively low-cost precision of 3D printing is therefore a game-changer for titanium. 3D printing is where an object is built layer by layer and designers can create amazing shapes.</p> <p>This allows the production of complex shapes such as replacement parts of a <a href="https://www.abc.net.au/news/2017-03-30/victorian-woman-gets-3d-printed-jawbone-implant/8400410">jaw bone</a>, <a href="https://www.abc.net.au/news/2014-10-21/rare-cancer-sufferer-receives-3d-printed-heel/5830432">heel</a>, <a href="https://www.southampton.ac.uk/news/2014/05/16-ground-breaking-hip-and-stem-cell-surgery.page">hip</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/27313616">dental implants</a>, or <a href="http://www.media-studio.co.uk/news/media-studios-first-3d-printed-titanium-cranioplasty-plate-delivered">cranioplasty plates</a> in surgery. It can also be used to make <a href="https://3dprint.com/219546/3d-print-golf-clubs-and-equipment/">golf clubs</a> and <a href="https://www.reuters.com/article/us-norsk-boeing-idUSKBN17C264">aircraft components</a>.</p> <p>The <a href="https://www.csiro.au/en/Research/MF/Areas/Metals/Lab22">CSIRO is working with industry</a> to develop new technologies in 3D printing using titanium. (It even <a href="https://www.youtube.com/watch?v=8oc8GoOOUo4">made a dragon</a> out of titanium.)</p> <p>Advances in 3D printing are opening up new avenues to further improve the function of <a href="https://www.materialise.com/pl/node/3197">customised bodypart implants</a> <a href="https://www.renishaw.com/en/metal-3d-printing-for-healthcare--24226">made of titanium</a>.</p> <p>Such implants can be designed to be porous, making them lighter but allowing blood, nutrients and nerves to pass through and can even <a href="https://3dprint.com/219795/3d-printed-lattice-structures/">promote bone in-growth</a>.</p> <p><strong>Safe in the body</strong></p> <p>Titanium is considered the most biocompatible metal – not harmful or toxic to living tissue – due to its resistance to corrosion from bodily fluids. This ability to withstand the harsh bodily environment is a result of the protective oxide film that forms naturally in the presence of oxygen.</p> <p>Its ability to physically bond with bone also gives titanium an advantage over other materials that require the use of an adhesive to remain attached. Titanium implants last longer, and much larger forces are required to break the bonds that join them to the body compared with their alternatives.</p> <p>Titanium alloys commonly used in load-bearing implants are significantly less stiff – and closer in performance to human bone – than stainless steel or cobalt-based alloys.</p> <p><strong>Aerospace applications</strong></p> <p>Titanium weighs about half as much as steel but is 30% stronger, which makes it ideally suited to the aerospace industry where every gram matters.</p> <p>In the late 1940s the US government helped to get production of titanium going as it could see its potential for “<a href="https://titaniumprocessingcenter.com/titanium-technical-data/titanium-history-developments-and-applications/">aircraft, missiles, spacecraft, and other military purposes</a>”.</p> <p>Titanium has increasingly become the buy-to-fly material for aircraft designers striving to develop faster, lighter and more efficient aircraft.</p> <p>About 39% of the US Air Force’s <a href="https://www.airforce-technology.com/projects/f22/">F22 Raptor</a>, one of the most advanced fighter aircraft in the world, is made of titanium.</p> <p>Civil aviation moved in the same direction with Boeing’s new <a href="https://www.sciencedirect.com/topics/engineering/boeing-787-dreamliner">787 Dreamliner made of 15% titanium</a>, significantly more than previous models.</p> <p>Two key areas where titanium is used in airliners is in their landing gear and jet engines. Landing gear needs to withstand the massive amounts of force exerted on it every time a plane hits a runway.</p> <p>Titanium’s toughness means it can absorb the huge amounts of energy expelled when a plane lands without ever weakening.</p> <p>Titanium’s heat resistance means it can be used inside modern jet engines, where temperatures can reach 800℃. Steel begins to soften at around 400℃ but titanium can withstand the intense heat of a jet engine without losing its strength.</p> <p><strong>Where to find titanium</strong></p> <p>In its natural state, titanium is always found bonded with other elements, usually within igneous rocks and sediments derived from them.</p> <p>The most commonly mined materials containing titanium are <a href="https://geology.com/minerals/ilmenite.shtml">ilmenite</a> (an iron-titanium oxide, FeTiO<sub>3</sub>) and <a href="https://geology.com/minerals/rutile.shtml">rutile</a> (a titanium oxide, TiO<sub>2</sub>).</p> <p>Ilmenite is most abundant in China, whereas Australia has the highest global proportion of rutile, <a href="http://www.ga.gov.au/education/classroom-resources/minerals-energy/australian-mineral-facts/titanium#heading-6">about 40% according to Geoscience Australia</a>. It’s found mostly on the east, west and southern coastlines of Australia.</p> <p>Both materials are generally extracted from sands, after which the titanium is separated from the other minerals.</p> <p>Australia is one of the world’s <a href="https://minerals.usgs.gov/minerals/pubs/commodity/titanium/mcs-2015-timin.pdf">leading producers of titanium</a>, producing more than 1.5 million tonnes in 2014. South Africa and China are the two next leading producers of titanium, producing 1.16 and 1 million tonnes, respectively.</p> <p>Being among the top ten most abundant elements in Earth’s crust, titanium resources aren’t currently under threat – good news for the many scientists and innovators constantly looking for new ways to improve life with titanium.</p> <hr /> <p><em>If you’re an academic researcher working with a particular element from the periodic table and have an interesting story to tell then why not <a href="https://theconversation.com/au/pitches">get in touch</a>.</em><!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/115361/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/laichang-zhang-715775">Laichang Zhang</a>, Professor Mechanical Engineering, <a href="http://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a></em></p> <p><em>This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/titanium-is-the-perfect-metal-to-make-replacement-human-body-parts-115361">original article</a>.</em></p>

Technology

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Famous Czech ossuary to clamp down on tourist photographs

<p><span style="font-weight: 400;">The Sedlec Ossuary in the Czech Republic’s medieval city of Kutna Hora has become the latest tourist attraction to clamp down on photography, with new rules to be enforced starting next year. </span></p> <p><span style="font-weight: 400;">The chapel, also known as the “Church of Bones”, features bones from nearly 60,000 skeletons as decoration. Some of the most popular include a chandelier made from every bone in the human skeleton.</span></p> <p><span style="font-weight: 400;">According to the parish director Radka Krejčí, many tourists have removed bones from the walls, kissed skeletons, put hats or sunglasses on skulls for photos or committed other disrespectful acts despite signs in many languages asking guests to be polite and mindful.</span></p> <p><span style="font-weight: 400;">Under the new rules, visitors will have to request permission to take photos at the parish for at least three days prior to their visit.</span></p> <p><span style="font-weight: 400;">“We believe that our visitors will respect this decision and at the same time understand the reasons that led us to this step,” Krejčí told news agency </span><a href="https://www.lonelyplanet.com/articles/photos-famous-czech-site-permission-in-advance"><span style="font-weight: 400;">CTK</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">Krejčí said in 2017 about half a million guests visited the chapel, a number that is expected to keep rising.</span></p> <p><span style="font-weight: 400;">The nearby Cathedral of the Assumption of the Virgin Mary and Cathedral of St. John the Baptist, both managed by the Sedlec parish, will also be subject to the three-day rule.</span></p> <p><span style="font-weight: 400;">Some popular sites around the world, such as Mexico’s </span><a href="https://edition.cnn.com/travel/article/sedlec-ossuary-selfie-ban-intl-hk/index.html"><span style="font-weight: 400;">Casa Azul</span></a><span style="font-weight: 400;"> and </span><a href="https://www.lonelyplanet.com/articles/famous-mexican-archaeological-site-to-charge-selfie-taking-tourists"><span style="font-weight: 400;">Tulum National Park</span></a><span style="font-weight: 400;">, charge a fee for visitors looking to take a snapshot.</span></p>

International Travel

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Why bone broth is the secret to anti-ageing

<p>From gut-healing to help with IBS, to anti-ageing and alleviating osteoarthritis, bone broth is a magical brew loaded with essential minerals, amino acids, protein, collagen, fats, and gelatine – making it one of nature’s ultimate superfoods.</p> <p>An ancient tradition is being rediscovered as a secret weapon for better health and faster recovery. Locked away inside a humble bone or joint is a wealth of essential nutrients and minerals, anti-inflammatory gut-healing properties, and good fats. All in a form the body can easily absorb. The key is in the long cooking and in using bones from grass-fed, organic, and free-range or wild animals.</p> <p>The best broth will be left simmering for 24 to 72 hours in order to extract maximum goodness from inside the bones. The long simmer allows the marrow to be cooked down and the minerals to be released. It’s worth the effort though. This powerful beverage has been shown to:</p> <ul> <li>Reduce inflammation</li> <li>Improve your digestion, adrenals, bones, and teeth</li> <li>Promote healthy joints, tendons, ligaments</li> <li>Improve the function of your immune system</li> <li>Reduce wrinkles, banish cellulite, and improve skin quality – the collagen literally keeps you youthful</li> </ul> <p>In centuries gone by, people kept a pot of broth constantly simmering over the fire or stove. It was continually added to and eaten from throughout the day as an easy snack or meal. As well as being great for health, it was also respectful of the planet and of animals as it uses the whole of the animal.</p> <p>Sadly, modern life has lost this dietary healing habit but now bone broth is enjoying a renaissance. According to Therapeutic Chef Neha Jamani of <u><a href="http://www.thesacredkitchen.org/">The Sacred Kitchen</a></u>, the main benefits of regularly consuming broth are as follows:</p> <p><strong>Minerals and amino acids</strong></p> <p>Bone broth is extremely high minerals and amino acids. Bones from land animals are rich in calcium, magnesium, potassium and phosphorus. Fish and seafood broth are rich stores of iodine. This helps protect a sluggish thyroid, which is a major cause of weight gain, thinning hair and loss of energy.</p> <p>The mineral content from the bones is drawn out into the water. Smaller bones such as chicken and fish can entirely dissolve in the broth. Some of the star amino acids in bone broth include glutamine, glycine, proline and alanine.</p> <p><strong>Gut healing</strong></p> <p>Bone broth helps heal the digestive track and helps prevent the inflammation that leads to ageing and auto-immune conditions. It is a rich source of glycine, which stimulates the production of stomach acid to aid digestion. Glycine is also an important component of bile acid, which is necessary for the digestion of fat in the small intestine and also helps maintain healthy cholesterol levels.</p> <p>Glutamine is another amino acid found in both broths. A natural remedy for leaky gut syndrome, which is believed to be the root of many common autoimmune disorders, glutamine helps maintain the function of the intestinal wall and helps the villi of the small intestine to heal and grow, which is also important for people suffering from malabsorption.</p> <p><strong>Joint health</strong></p> <p>Broth helps strengthen our skeletal system. The collagen in broth supports our bones, tendons, ligaments, and other flexible tissues. Another benefit of bone broth comes from glycosaminoglycans (GAGs), a family of carbohydrates in bones and connective tissues that show positive effects on reducing joint pain and treating osteoarthritis. Broth gives our bones strength and our joints cushioning and resilience.</p> <p><strong>Anti-ageing</strong></p> <p>Collagen is the glue that holds the body together. It supports the skin and internal organs. Collagen also helps our skin retain its youthful firmness and elasticity, and protects it against ageing and wrinkling. In nature, collagen is found in the skin, bones and joints of the animal. Cooking the bones breaks down the collagen to make it more easily digestible. This is called gelatine.</p> <p>Collagen production in the body slows down with age and ill health. Drinking bone broth is a good way to supplement the body with a natural form of collagen.</p> <p><strong>How to make your own bone broth</strong></p> <p>Inspired to make your own bone broth? Good on you! This recipe can be used as a base for homemade soups, stews or sauces; you can sauté fresh vegetables, meat or fish with it, or just enjoy a warm cup as it is as your daily dose of health. Here’s how!</p> <p><em>Prep time: 15 minutes</em></p> <p><strong>Ingredients</strong></p> <ul> <li>5kg to 2kg bones</li> <li>Water to cover bones and vegetables in a pot</li> <li>2 T apple cider vinegar</li> <li>1 medium onion, peeled and roughly chopped </li> <li>1½ cups chopped carrots</li> <li>1½ cups chopped leeks or celery or fennel</li> <li>3 bay leaves</li> <li>3-5 sprigs fresh rosemary</li> <li>6 cloves garlic</li> <li>1 T black peppercorns</li> </ul> <p><strong>Method</strong><em><br />Cook up a delicious and healthy bone broth tonight with this great recipe</em></p> <p><strong>1. Get your bones</strong></p> <p>First, use bones from free-range and grass-fed animals only. What kind of bones? Pretty much anything. From cattle there are short ribs or oxtails, knuckle or neck bones. Or use a ham bone, a lamb shank, leftover turkey bones, a chicken carcass, or a fish skeleton with the head and eyes. Bones from wild animals are the best as they’ve eaten a diet that’s appropriate for their digestive systems (as opposed to the unfortunate cows who are forced to eat corn). Mix different types of bone if you want. For example, put a pork bone, chicken carcass or fish skeleton in the same pot. </p> <p>As far as quantity, just use whatever you can easily put into a pot and cover with water along with a few vegetables such as carrots, onion, leeks, or celery. As a guide though, about 1.5kg to 2kg should do it.</p> <p><strong>2. Roast your bones</strong></p> <p>This is optional but it can make the broth much tastier, especially if you’re using the bigger beef bones. Preheat the oven to about 200 degrees Celsius (390 Fahrenheit) and roast the bones on an oven tray for about 30 to 40 minutes. Turn over about halfway. Alternatively, use the carcass leftover from a chicken you roasted for dinner or a whole fish you baked, poached or roasted.</p> <p><strong>3. Soak in Apple Cider Vinegar</strong></p> <p>Once the bones are roasted, place them in a large pot and cover with water. Add two tablespoons of organic apple cider vinegar and leave to sit at room temperature for about 30 minutes. The ACV helps draw the nutrients from the bones.</p> <p><strong>4. Add vegetables and flavouring</strong></p> <p>Roughly chop the vegetables and add to the pot along with any herbs and spices you want to add. For example, you could add sea salt, bay leaves, rosemary and garlic or nothing at all. Bring the water to a rolling boil and then lower to a simmer.</p> <p><strong>5. Simmer and skim</strong></p> <p>For the first couple of hours, skim any foamy layer that develops on the top and discard. The better quality the bones, the less foam there will be.</p> <p><strong>6. Simmer some more</strong></p> <p>As a guide, if you’re using large bones, simmer for 48 hours. For chicken bone broth, simmer for 24 hours and for fish broth, simmer for eight hours. There are no rules though, use your senses to tell when it’s ‘done’. Keeping the simmer for 24 hours can be tricky if you want to leave the house and are concerned about fire risk. An option is to use a purpose-built slow cooker or to put the pot in the oven on a very low heat.</p> <p><strong>7. Cool and strain</strong></p> <p>When the cooking is finished, let the mixture cool slightly then use a sieve to strain it. Discard all the bones and vegetables. All you want is the liquid. Transfer the broth to an airtight container and refrigerate for a few hours or overnight. This will cause the fat to rise to the top and solidify.</p> <p><strong>8. Discard excess fat</strong></p> <p>This is optional because this fat is good for you but if you think there’s too much, scrape excess fat off the top. You can discard this or use it in some other way, for example, cooking roast potatoes or feeding birds in winter. With the excess fat removed, you’ll be left with a gelatinous bone broth. If it’s not gelatinous, you probably didn’t simmer the bones for long enough. Never mind, next time. It’s a learning process. You can still drink this broth.</p> <p><strong>9. Store or drink</strong></p> <p>Store your broth in one or more airtight glass jars or freeze until ready to use. When ready to use, warm the broth over a low heat to bring it back to a liquid. Drink as it is or use as a base for soup, stews, sauces. Another idea is to add sea vegetables and some miso.</p> <p><strong>Top tip</strong></p> <p>Want to make your broth even better for your health? To kick it up a notch, add a teaspoon of turmeric to your warm bowl of broth along with a pinch of two of sea salt and a tablespoon of grass-fed, organic unsalted butter.</p> <p><em>Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/why-bone-broth-is-a-secret-weapon-for-anti-ageing.aspx">Wyza.com.au.</a></em></p>

Caring

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Research has revealed that technology is a literal pain in the neck

<p><span style="font-weight: 400;">Researchers have revealed that technology is changing the bones in our necks and skulls, which is setting people up for a lifetime of pain.</span></p> <p><span style="font-weight: 400;">This comes from device overuse, as it can cause posture problems.</span></p> <p><span style="font-weight: 400;">Researchers at the University of the Sunshine Coast have found something unusual that tends to go unnoticed.</span></p> <p><span style="font-weight: 400;">They used a sample of more than 1,200 people aged between 18 and 30. They discovered that 41 percent of the participants had grown a bony lump on the back of their skull.</span></p> <p><span style="font-weight: 400;">The horn-like spurs were between 10 to 30 millimetres thick.</span></p> <p><span style="font-weight: 400;">“We suspect the reason for this bone spur formation is because they carry their head forward,” University of the Sunshine Coast’s David Shahar said to </span><a href="https://thewest.com.au/news/health/researchers-reveal-technology-is-proving-a-pain-in-the-neck-ng-b881234805z"><span style="font-weight: 400;">The West.</span></a></p> <p><span style="font-weight: 400;">The sustained stress on the skull is creating bone de-position which usually takes years.</span></p> <p><span style="font-weight: 400;">The simple solution? Lift your head.</span></p> <p><span style="font-weight: 400;">“Bringing the weight of the head back to rest on the bones and not on the muscles,” Dr Shahar said. </span></p>

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The exercise you should do to improve bone health

<p><strong><em>Trish McNicholl is a Pilates practitioner and founder and owner of <span style="text-decoration: underline;"><a href="http://www.adelaidepilatesstudio.com.au/" target="_blank">Adelaide Pilates Studio.</a></span></em></strong></p> <p>As women approach menopause, they experience many changes. Oestrogen hormone drop down and as a consequence of long term oestrogen deficiency, women are much more likely to experience osteoporosis, cardiovascular problems, musculoskeletal aches and pains and obesity. Physically, women experience fatigue due to decreased muscles mass and increased intramuscular fat and body aches and pains as pain threshold decreases. Connective tissue and skin changes are leading to vaginal atrophy and dryness. Hot flushes are frequent complaints from menopausal women but research shows that fewer physically active women experienced severe hot flushes compared with women who don’t exercise.</p> <p>Our bones are continuously remodelling through the balancing act of bone resorption and new bone formation. Imbalance of this process can lead to frail, osteoporotic bones. For up to 25 years of our life we deposit more bone than we lose, however as we reach post menopause the loss of bone is greater than deposits of new bone. There is an increased risk of fractures. Women are at higher risk of osteoporosis with rapid descent of oestrogen through menopause.</p> <p>Men on the other hand experience osteoporosis due to low levels of testosterone. The most common sites of osteoporotic fractures occur at the spine, hip and wrist joints. Osteoporosis is strongly linked to inherited genes, lifestyle such as smoking and alcohol intake and thin body build. A healthy diet also plays a significant role, as low calcium and vitamin D levels as well as disorders such as anorexia and bulimia and malabsorption issues cause loss of bone mass.</p> <p>Supervised, well-chosen regular physical activity such as Pilates can significantly increase bone mineral density. So, keep well and keep active. </p> <p>Check in with a certified Pilates studio that offers Pilates mat and equipment programs and if possible a physio on board, whereby you can be assessed and have the right program designed for you. Pilates has a specific focus on improving posture, core strength, alignment and balance with gentle exercises designed to relax tight and tense muscles in the body and provide circulation and stimulation to the central nervous system. Pilates will teach you so much about your body, helping you to understand which muscles are weak and which muscles are strong. Pilates can be taught to any age or fitness level and provides gentle and controlled movements. Some exercises can be challenging, however if you start by learning the basic important principles, and then continue to progress towards more challenging exercises, you will reap the rewards.</p> <p>Joseph Pilates said, “In 10 sessions you will feel the difference, in 20 sessions you will see the difference and in 30 sessions, you will have a whole new body.” Experience how Pilates can benefit you. </p> <p><em>If you have any questions about Pilates, Trish can be contacted by email at <span style="text-decoration: underline;"><strong><a href="mailto:trish@adelaidepilatesstudio.com.au" target="_blank">trish@adelaidepilatesstudio.com.au</a></strong></span>. </em></p>

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Why older people get osteoporosis and have falls

<p><em><strong>Kerrie Sanders is a Professor of Musculoskeletal Science, Nutrtion and Health Economics at the Australian Catholic University’s Institute for Health and Ageing.</strong></em></p> <p>As the world’s population lives longer, the significance of osteoporosis and fractures increases.</p> <p>In Australia, it is estimated that <strong><span style="text-decoration: underline;"><a href="http://www.osteoporosis.org.au/sites/default/files/files/Burden%20of%20Disease%20Analysis%202012-2022.pdf">4.74 million Australians aged over 50</a></span> </strong>have osteoporosis, osteopenia (less severe than osteoporosis) or poor bone health. By 2022, <span style="text-decoration: underline;"><strong><a href="http://www.osteoporosis.org.au/sites/default/files/files/Burden%20of%20Disease%20Analysis%202012-2022.pdf">it’s estimated this will increase</a></strong></span> to 6.2 million, with one fracture occurring every 2.9 minutes.</p> <p>In 2012, the <span style="text-decoration: underline;"><strong><a href="http://www.osteoporosis.org.au/sites/default/files/files/Burden%20of%20Disease%20Analysis%202012-2022.pdf">total cost of poor bone health</a></strong></span> in adults aged over 50 was A$2.75 billion, and 64% of this cost was directly associated with treating and managing fractures.</p> <p><strong>What is osteoporosis?</strong></p> <p>Osteoporosis is a condition in which bones become fragile and brittle, leading to higher risk of breakage. This occurs when bones lose minerals such as calcium more quickly than the body can replace them.</p> <p>In Australia, osteoporosis affects <span style="text-decoration: underline;"><strong><a href="http://www.osteoporosis.org.au/sites/default/files/files/Burden%20of%20Disease%20Analysis%202012-2022.pdf">one in three women and one in five men</a></strong></span> over the age of 50.</p> <p>Referred to as a “silent” disease, osteoporosis generally has no symptoms and is rarely diagnosed until bones break or fracture. Osteoporosis is the disease and fractures are the outcome we are trying to prevent.</p> <p><strong>Why do we get osteoporosis as we age?</strong></p> <p>Our bones are living tissue and are in a continual state of renewal. As we age, more bone is broken down (resorbed) than is replaced by new bone. Thus our bones get thinner and more fragile as we age. This is particularly true during menopause for women and in men with lower levels of sex steroid hormones such as testosterone.</p> <p>“Primary osteoporosis” is bone loss that can be attributed to ageing or the known hormonal consequences of ageing, such as the decline in oestrogen and testosterone. These hormones help regulate bone renewal that occurs naturally as we age.</p> <p>As the level of these hormones decline from about the age of 50 in women and around 60 in men, the rate of bone breakdown is faster than the growth of new bone to replace it. Over time this leads to weaker, thinner bones. In women, the risk abruptly increases from the time of menopause, coinciding with a significant drop in circulating levels of oestrogen.</p> <p>“Secondary osteoporosis” occurs as a consequence of another disease (such as coeliac disease with associated calcium malabsorption), or as an adverse consequence of therapy for another disease where medication might bring it on.</p> <p>Thin bones of a poorer quality structure are more likely to break. The vast majority of fractures occur as a result of a fall from standing height. Vertebral or spinal fractures are the exception, frequently occurring without a fall or significant “trigger event”.</p> <p><strong>Why do we fall over when we get older?</strong></p> <p>There are many reasons older adults are susceptible to falls. These include side effects of some medications, vision impairments and less ability to prevent tripping over as balance, muscle mass and strength decline with age.</p> <p>The risk of fracture due to poor bones increases with age, and this is further enhanced by osteoporosis.</p> <p>Genetics also plays a role in an individual’s risk of fracture. Those of us with parents who had a hip fracture have an increased risk of fracture. The most common sites of fracture in older adults are the hip, vertebrae or spine, wrist or the humerus (upper arm or shoulder).</p> <p>About<strong> </strong><span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/10083688">30% of older adults</a></strong></span> fall at least once a year. The less often you fall, the less likely you are to break a bone.</p> <p>People aged 70 and over <span style="text-decoration: underline;"><strong><a href="http://www.osteoporosis.org.au/sites/default/files/files/Burden%20of%20Disease%20Analysis%202012-2022.pdf">accounted for 70% of the total</a></strong></span> acute hospital inpatient costs in 2012. Hip fractures <span style="text-decoration: underline;"><strong><a href="http://www.osteoporosis.org.au/sites/default/files/files/Burden%20of%20Disease%20Analysis%202012-2022.pdf">impose the highest burden</a></strong></span> both in terms of cost and decline in health-related quality of life.</p> <p><span style="text-decoration: underline;"><strong><a href="https://www.ncbi.nlm.nih.gov/pubmed/25792491">Results from a recent study</a></strong></span> show most fracture patients have not fully recovered their previous level of quality of life by 18 months after the fracture.</p> <p><strong>Preventing osteoporosis and falls</strong></p> <p>Preventing falls in older people is an important way to prevent fractures. Adults who have good balance and muscle strength are often able to “save themselves” when they trip. Exercises that improve balance (such as Tai Chi) and help maintain muscle mass (weight-bearing and resistance exercises) are beneficial.</p> <p>Preventing osteoporosis involves regular weight-bearing and resistance exercise, adequate calcium in the diet (at least three serves of dairy or equivalent per day) and an adequate level of vitamin D in the bloodstream.</p> <p>Sunlight exposure on the skin is the primary source of vitamin D, but we need to practise safe sun exposure to reduce the risk of skin cancer. The recommendations vary by <span style="text-decoration: underline;"><strong><a href="https://www.mja.com.au/open/2013/2/1/building-healthy-bones-throughout-life-evidence-informed-strategy-prevent-osteoporosis">skin type, latitude and season</a></strong></span>. For people with moderately fair skin, six to seven minutes before 11am or after 3pm during summertime is considered sufficient.</p> <p>During wintertime, the daily recommended sun exposure increases to between seven and 40 minutes <span style="text-decoration: underline;"><strong><a href="https://www.mja.com.au/open/2013/2/1/building-healthy-bones-throughout-life-evidence-informed-strategy-prevent-osteoporosis">depending on where you live in Australia</a></strong></span>.</p> <p>While lifestyle factors such as nutrition and exercise can make an important difference to bone health over time, if an older adult has several risk factors for fracture their doctor may discuss the benefits of “bone active” medication. These medications slow the rate bone breaks down as we age. In general these medications halve the risk of fracture and are much more effective than lifestyle measures alone.</p> <p><em>Written by Kerrie Sanders. First appeared on <a href="https://theconversation.com/"><span style="text-decoration: underline;"><strong>The Conversation</strong></span></a>.<img width="1" height="1" src="https://counter.theconversation.edu.au/content/68145/count.gif?distributor=republish-lightbox-advanced" alt="The Conversation"/> </em></p> <p><strong>Related links:</strong></p> <p><a href="http://www.oversixty.co.nz/health/caring/2017/02/apps-to-stay-independent-with-age/"><span style="text-decoration: underline;"><em><strong>4 apps to help you stay independent as you age</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/caring/2017/02/why-we-become-more-forgetful-with-age/"><span style="text-decoration: underline;"><em><strong>Why we become more forgetful with age – and what you can do about it</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/caring/2017/02/spot-and-prevent-age-related-conditions/"><span style="text-decoration: underline;"><em><strong>How to spot and prevent 4 age-related health conditions</strong></em></span></a></p>

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