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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>

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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>

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Mum's horror after life-saving transplant is left on tarmac

<p>A Queensland mother is desperately searching for answers after her sick young son’s critical bone marrow transplant was left on the tarmac in the United States.</p> <p>Six-year-old Mateoh had been waiting three and a half years for the transplant. His mother, Shalyn Eggleton, says she’s “really frustrated” and is living “in hell” as she tries to get to the bottom of how such an immeasurable mistake could happen.</p> <p>The family are yet to receive answers from officials on how long the transplant had been left at the airport and are now waiting for the marrow, which is a rare match to Mateoh, to be sent to Australia to assess whether it's still viable.</p> <p>"The biggest thing to understand is, how could something like a big medical protocol and procedure be left behind at an airport when it should technically be supervised 24/7?" Shalyn told Today.</p> <p>"We have received no reasons, nothing, pretty much.</p> <p>"I will be doing all that digging myself because it's unacceptable.</p> <p>"He's fought three and a half years...and for someone to be so neglectful and just naive when it comes to such a thing like this.</p> <p>"Like, this is what he's been waiting for and someone's just left it behind.” She continued.</p> <p>Mateoh suffers from chronic granulomatous disease, a genetic disorder that leaves his white blood cells unable to fight off certain types of infections.</p> <p>The 6-year-old also suffers from an additional syndrome that causes his red blood cells to attack his body.</p> <p>"Through the last 18 months, we trialled nine different things," Shalyn said.</p> <p>"Like plasma, different haem therapy drugs, adult chemotherapy drugs, but nothing has worked.</p> <p>"We were told at the end of last year I have to make the decision whether to do the transplant or not, knowing that it's our last option.</p> <p>"And looking how well he is (there was) no way I could stop treatment.</p> <p>"So my option was to go transplant, it did take a little bit to find a donor, our first donor actually rejected and declined...this donor has taken a while.</p> <p>"This person in America has gone out of their way to go and be harvested, it's not affected me, it's someone else that has donated to Mateoh and now that's been left behind.</p> <p>"It's a lot for us.”</p> <p>Shalyn shared that Mateoh is undergoing chemotherapy to “keep him going” while they wait for the transplant.</p> <p>"That's how we prolong it at the moment, chemo," she said.</p> <p>"All the blood we've been giving him, he has a significant iron overload.</p> <p>"That's what we need. We need the transplant to try and move on and try and fix him, because it's unfair on him."</p> <p><em>Images: Today show</em></p>

Caring

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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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New book points to Queen Elizabeth's true cause of death

<p dir="ltr">When Queen Elizabeth died, her <a href="https://www.oversixty.com.au/health/caring/queen-s-official-death-certificate-released" target="_blank" rel="noopener">official death certificate</a> read that she had died of “old age”.</p> <p dir="ltr">But now a biographer has claimed that the late monarch was battling a form of myeloma, bone marrow cancer, before her death.</p> <p dir="ltr">In British author Gyles Brandreth's new book, Elizabeth: An Intimate Portrait, he claims that he “heard” the Queen had cancer in the lead-up to her death, and that she kept it to herself after Prince Philip died.</p> <p dir="ltr">“I had heard that the Queen had a form of myeloma — bone marrow cancer — which would explain her tiredness and weight loss and those ‘mobility issues’ we were often told about during the last year or so of her life,” an extract from the book published in The Daily Mail reads.</p> <p dir="ltr">“The most common symptom of myeloma is bone pain, especially in the pelvis and lower back, and multiple myeloma is a disease that often affects the elderly.</p> <p dir="ltr">“Currently, there is no known cure, but treatment — including medicines to help regulate the immune system and drugs that help prevent the weakening of the bones — can reduce the severity of its symptoms and extend the patient’s survival by months or two to three years.”</p> <p dir="ltr">Brandreth was a friend of the late Prince Philip and a former politician, and explained that the Queen wanted to be by her husband’s side in his final moments.</p> <p dir="ltr">She, however, considered it her duty to continue despite her “intense personal grief” after Prince Philip’s death.</p> <p dir="ltr">Sunrise royal editor Rob Jobson said that the bone cancer rumours were upsetting but the truth of the matter is that they were going around for quite some time as the Queen’s health deteriorated.</p> <p dir="ltr">“She was clearly suffering in that build-up.”</p> <p dir="ltr">“I think even Brandreth himself wrote that [cancer] was what he heard, he’s not actually saying it was definite.</p> <p dir="ltr">“But the details were swirling around for a very long time and that was one of the main things that was reoccurring.”</p> <p dir="ltr">The rumours continue just months after royal biographer <a href="https://www.oversixty.com.au/health/caring/royal-biographer-hints-at-queen-s-cause-of-death" target="_blank" rel="noopener">Lady Colin Campbell</a>, who is most well-known for her books about Princess Diana and the Queen Mother, also claimed that the Queen was suffering from a serious bone condition.</p> <p dir="ltr">Lady Campbell, however, wouldn’t reveal “the word that accurately conveys her diagnosis” out of respect for her “dignity and privacy”.</p> <p dir="ltr">“If she wants to reveal that word, or her advisors wish to reveal it, that is up to them. I don’t think one needs to use the word to get across the point that I think most people will be able to pick up, that this is a really serious situation,” Lady Campbell said in a video just prior to announcing the monarch’s passing.</p> <p dir="ltr">“The condition has been induced, in part, according to people who know her well, has been created by the tremendous stress to which she has been subjected over the last three years.</p> <p dir="ltr">“Can you imagine an older woman, as her life is winding down, and she is hoping to enjoy the last few years of her life in good health, being bombarded by the tremendous abuse to which she and the monarchy have been subjected?"</p> <p dir="ltr">She went on to say she had tried to warn people that the Queen was “far more ill than they thought she was” over the few months prior to Her Majesty’s death.</p> <p dir="ltr">“I have on several occasions in the last few weeks, if not months, made the point that she had been affected to her bones. I used that repeatedly to get across the point that what she was suffering from was a malady of the bones,” she continued.</p> <p dir="ltr">“There are two maladies of the bones, one is more painful than the other. Fortunately the Queen’s malady, although it falls in the same category and condition of the more painful one, has been the less painful one.</p> <p dir="ltr">“It has been restrictive, and I will not go into the medical treatments she has been receiving. I have previously indicated that her bruising was due to cannulas and I have left it at that.”</p> <p dir="ltr"><em>Image: Getty</em></p>

Caring

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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>

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5 minutes with author Sally Piper

<p dir="ltr">In the Over60 “5 Minutes With” series, we ask book writers about their literary habits and preferences. Next up is Sally Piper who is debuting her third book, <em>Bone Memories</em>.</p> <p dir="ltr">Piper worked as a nurse and nurse educator, specialising in neurosurgical critical care and decided to use her experience in people’s vulnerabilities to write her books.</p> <p dir="ltr">With <em>Bone Memories</em>, Piper explores grief, family, murder and media representation of female victims of crime. </p> <p dir="ltr"><em>Bone Memories</em> is out now and can be purchased <a href="https://www.uqp.com.au/books/bone-memories" target="_blank" rel="noopener">here</a> and enjoy the <a href="https://d3f44jafdqsrtg.cloudfront.net/book-clubs/BookClubNotes_Bone-Memories.pdf" target="_blank" rel="noopener">book club notes</a> with your friends.</p> <p dir="ltr"><strong>What inspired you to write Bone Memories?</strong></p> <p dir="ltr">The story grew first from questions I had about how victims and survivors of a crime might memorialise the site where their trauma had occurred. I wondered whether being close to this ground brought people comfort or if proximity to it harmed them further. I wondered what it made their grief look and feel like when they moved across that ground and how that relationship might affect them or change over time.</p> <p dir="ltr">Through the story, I hoped to explore how trauma lives in the body and for some people how it also lives in the land where that trauma occurred; how history and geography for some are inextricably linked. And I wanted to explore how people reconcile this link or what happens if they are unable to.</p> <p dir="ltr">Equally, I often think about the effect that witnessing violence has on children, even if they have little or no memory or understanding of the event. Would they have some innate sense that they had witnessed something terrible? If so, how might this play out as they matured?</p> <p dir="ltr">In writing Bone Memories, I hoped to answer these questions. But as is often the case with any writing project, once you get into it, doors open to other thinking as well. With this story I was once again drawn into what forces impact upon women's safe and free movement through the world (something I explored in my previous novel,<a href="https://www.uqp.com.au/books/the-geography-of-friendship" target="_blank" rel="noopener"> The Geography of Friendship</a>), but this time I looked at it in the way that the media represents female victims of crime; how some crimes against women are reported with a sympathetic narrative, one that elicits intense social empathy, and at other times women are essentially blamed for their own deaths.</p> <p dir="ltr"><strong> Where do you get your information or ideas for your books?</strong></p> <p dir="ltr">I read widely and often around obscure topics, which inevitably takes me down rabbit holes of thinking, so ideas I hadn’t previously considered important suddenly become so. This is the best kind of information gathering, because it is unexpected. It is also one of the reasons I never plan my stories, allowing them to evolve organically. And neither do I allow myself to know the ending of a novel. Because if I get surprises along the way, then it is my hope that readers will too.   </p> <p dir="ltr"><strong>How do you deal with writer’s block?</strong></p> <p dir="ltr">Writer’s block is a phrase I won’t use in relation to my writing practise. It sounds too much like a disease that I’m at risk of ‘catching’. When I’m struggling to start or progress a work it is usually because I haven’t thought enough about what it is I want to say. Or as Jonathan Franzen puts it: ‘the blank page in the mind has to be filled before you have the courage to face the actual blank page.’ Which is to say, think first, write later. If I get stuck, I go back to the original questions I began the story with: What do I want this story to say? What are the themes and issues I want it to address? Who are the stakeholders? Not being able to find the words is often because I have lost sight of the answers, or I need to ask myself new or better questions.</p> <p dir="ltr">There is also something else that can stop a work in its tracks, which masquerades as writer’s block: procrastination. But procrastination is a defence mechanism, another word for fear or a lack of self-belief. It protects us from criticism. It keeps us safe from failure. It saves us digging deeply into the personal stuff of what we’re writing about, which is often the place where the gold is found. The solution then is to find courage, trust yourself and persevere.  </p> <p dir="ltr"><strong>What is your work schedule like when you're writing?</strong></p> <p dir="ltr">When working on a new project, I write most days, mainly in the morning. The afternoon is usually spent editing that morning’s work, often after a bushwalk, an activity I call writing away from the desk. Once away from the work, I see it through a different lens: an editorial one. I find the rhythm of walking allows for clearer thinking, helped in no small part by fresh air and the calming beauty of the bush. With this clarity I can usually work out what isn’t working in the story, and often why as well, so that I come back with a solution. Sometimes I cut the walk short because I’m excited to get back and make the changes.</p> <p dir="ltr"><strong>Do you expect Bone Memories to become a TV series?</strong></p> <p dir="ltr">I think every writer has a secret dream that their story will be reimagined for the screen, and there certainly is more scope for these opportunities now with the rise of streaming services such as Netflix and Stan. When this dream came true for my second novel, The Geography of Friendship, which is to be made into a 6-part TV series by Aquarius Films and Rose Byrne’s Dollhouse Pictures, I was absolutely thrilled to think that the characters in that story would be reimagined in this way. So, it is hard not to hope for the same thing for my third novel, Bone Memories. It is a deeply human, family-centric story with strongly realised characters and a sharp eye for the Australian landscape, so I think it would make an excellent adaptation. But of course, I’m not at all biased!</p> <p dir="ltr"><em>Images: Fiona Muirhead/Supplied</em></p> <p> </p>

Books

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Hey Hey It's Saturday star's devastating diagnosis

<p dir="ltr"><em>Hey Hey It's Saturday</em> star John Blackman has been dealt a second blow by the same rare form of cancer.</p> <p dir="ltr">The 74-year-old revealed in a lengthy post on Facebook that he was diagnosed with bone cancer a month ago.</p> <p dir="ltr">The devastating diagnosis comes four years after he battled an aggressive form of skin cancer which saw surgeons replace his chin with a leg bone. </p> <p dir="ltr">“Four weeks ago, I was diagnosed with a very unexpected bone cancer on the top of my noggin and the possibility of brain cancer beneath (yes, I actually do have a brain). This was the same aggressive cancer that took my jaw four years ago,” the TV personality wrote. </p> <p dir="ltr">“Happily, the cancer (if there is a happy side to cancer) was spreading up and down and not in multiple directions. This could have made surgery improbable.  </p> <p dir="ltr">“Following PET and CAT Scans and a radioactive MRI, my plastic surgeon Frank consulted with my neurosurgeon, Patrick and together they devised a plan of attack.”</p> <p><iframe style="border: none; overflow: hidden;" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Fjohn.blackman.1253%2Fposts%2F1509906142786865&amp;show_text=true&amp;width=500" width="500" height="738" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen"></iframe></p> <p dir="ltr">The actor confirmed that he had already undergone an eight-hour surgery at The Alfred Hospital in Melbourne and is due to start six weeks of radiotherapy next week.</p> <p dir="ltr">"The cancer infected bone has gone and been replaced with a titanium mesh cover; a skin graft has replaced all of the skin on top of my head; and brain biopsies taken during surgery are clear," he continued.</p> <p dir="ltr">"A great result with enormous gratitude to the dedicated doctors and nurses at The Alfred – true heroes each and every one of them. Six weeks of daily radiotherapy begin next week."</p> <p dir="ltr">Blackman had already returned home since the gruelling surgery, wearing a “Fight MND” beanie in support of footy legend Neale Daniher, who was diagnosed with the incurable disease in 2013.</p> <p dir="ltr">He encouraged his legion of fans to donate to the Fight MND organisation.</p> <p dir="ltr">The star was also appointed as the Director in Charge of Creative Ideas for his wife Cecile’s YOU NEED A HUG start-up. “It was either that… or, ironing! It’s a fabulous concept,” he joked.</p> <p dir="ltr">Back in 2018, Blackman was diagnosed with an aggressive form of skin cancer known as basal-cell carcinoma.</p> <p dir="ltr">It appeared to be a “little pimple” on his chin that just didn’t quite disappear, but then doctors feared it would spread to his brain if left untreated.</p> <p dir="ltr">Blackman then had his jaw removed during a 10-hour operation and it was replaced with part of his leg bone.</p> <p dir="ltr">“[My surgeon said] Well, just get prepared to not be able to do all the things you've been able to do for the past 50 years,' which is a bit of a kick in the guts," Blackman told A Current Affair at the time.</p> <p dir="ltr">"To perform, you have to look good, you have to sound good, you have to sound confident and be confident. I just won't be able to do that anymore.</p> <p dir="ltr">"Life without doing that is just so alien to me. I mean, I don't know what I'm going to do." </p> <p dir="ltr"><em>Images: Facebook</em></p>

Caring

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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>

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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>

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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>

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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>

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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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