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Osteoporosis Exercises
Plus: how to trick your brain and sidestep cravings
The 10almonds Team
September 08, 2023
Today’s almonds have been activated by:
Loading Screen Tip: we all make many choices every day, without thinking. Could you make better, more intentional ones?
⏰ IN A RUSH?
Today’s 30-Second Summary
If you don’t have time to read the whole email today, here are some key takeaways:
We are hardwired to crave certain things. But as we’re not living 200,000 years ago, those things are not such scare resources as they were, and it’s all too easy to overconsume.
Today’s featured video looks at how to avoid the slippery slopes and sidestep cravings!
Exercise is important to keep our bones strong with age, especially if we are prone to osteoporosis
Nevertheless, anyone with osteoporosis might do well to avoid:
Sit-ups, and other exercises with a lot of repeated spinal flexion
Running, and other high-impact exercises
Skiing, horse-riding, and other activities with a high risk of falling
Golf and tennis (both disproportionately likely to result in wrist injuries)
Meanwhile, resistance training (for example, with weights) is generally good, but it becomes more critical than ever that we practice good technique
Isometric exercises are also a fine choice for building strength with (and against!) osteoporosis.
Wouldn’t it be great to have a personal chef who prepares delicious meals packed full of nutritious superfoods?
Today’s sponsor, Thistle, deliver exactly that (fully-prepared ready-to-eat healthy tasty meals, not ingredient packs) to your home on your schedule.
Read on to learn about these things and more…
👀 WATCH AND LEARN
How To Trick Your Brain Into Stopping Cravings
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❓ MAIN FEATURE
It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small 😎
❝Would appreciate your thoughts on how best to promote good digestion. For years, my breakfast has consisted of flaxseeds, sunflower seeds, and almonds - all well ground up - eaten with a generous amount of kefir. This works a treat as far as my digestion is concerned. But I sometimes wonder whether it would be better for my health if I varied or supplemented this breakfast. How might I do this without jeopardising my good digestion?❞
Sounds like you’re already doing great! Those ingredients are all very nutrient-dense, and grinding them up improves digestion greatly, to the point that you’re getting nutrients your body couldn’t get at otherwise. And the kefir, of course, is a top-tier probiotic.
Also, you’re getting plenty of protein and healthy fats in with your carbs, which results in the smoothest blood sugar curve.
As for variety…
Variety is good in diet, but variety within a theme. Our gut microbiota change according to what we eat, so sudden changes in diet are often met with heavy resistance from our gut.
For example, people who take up a 100% plant-based diet overnight often spend the next day in the bathroom, and wonder what happened.
Conversely, a long-time vegan who (whether by accident or design) consumes meat or dairy will likely find themself quickly feeling very unwell, because their gut microbiota have no idea what to do with this.
So, variety yes, but within a theme, and make any changes gradual for the easiest transition.
All in all, the only obvious suggestion for improvement is to consider adding some berries. These can be fresh, dried, or frozen, and will confer many health benefits (most notably a lot of antioxidant activity).
Enjoy!
❝Any idea about the latest research on the most effective exercises for osteoporosis?❞
While there isn’t much new of late in this regard, there is plenty of research!
First, what you might want to avoid:
Next, what you might want to bear in mind:
While in principle resistance training is good for building strong bones, good form becomes all the more important if you have osteoporosis, so consider working with a trainer if you’re not 100% certain you know what you’re doing:
Some of the best exercises for osteoporosis are isometric exercises:
5 Isometric Exercises for Osteoporosis (with textual explanations and illustrative GIFs)
You might also like this bone-strengthening exercise routine from corrective exercise specialist Kendra Fitzgerald:
📊 POLL
We turn the tables and ask you a question…
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🌍 AROUND THE WEB
What’s happening in the health world…
Study: almost 10% of Americans are sensitive to one of the top five most reactive superfoods
New Zealand woman discovers surgical instrument the size of a dinner plate left in her body after operation
Study explores microplastic content in urban grown lettuces
Women's sexual desire often goes undiscussed—yet it's one of our most common health concerns, says researcher
Mycotoxin contamination is still a serious food safety issue
Survey highlights the lack of awareness about deadly chronic acid reflux
Brain waves of distressed patients slow to meditative state as violist plays, study finds
More to come tomorrow!
📖 ONE-MINUTE BOOK REVIEW
The Seven Sins Of Memory: How the Mind Forgets and Remembers – by Dr. Daniel Schacter
As we get older, we often become more forgetful—despite remembering many things clearly from decades past. Why?
Dr. Daniel Shacter takes us on a tour of the brain, and also through evolution, to show how memory is not just one thing, but many. And furthermore, it's not just our vast memory that's an evolutionary adaptation, but also, our capacity to forget.
He does also discusses disease that affect memory, including Alzheimer's, and explores the biological aspects of memory too.
The "seven sins" of the title are seven ways our (undiseased, regular) memory "lets us down", and why, and how that actually benefits us as individuals and as a species, and/but also how we can modify that if we so choose.
The book's main strength is in how it separates—or bids us separate for ourselves—what is important to us and our lives and what is not. How and why memory and information processing are often at odds with each other (and what that means for us). And, on a practical note, how we can tip the scales for or against certain kinds of memory.
Bottom line: if you'd like to better understand human memory in all its glorious paradoxes, and put into place practical measures to make it work for you the way you want, this is a fine book for you.
What did you think of today's newsletter?We always love to hear from you, whether you leave us a comment or even just a click in the poll if you're speeding by! |
Wishing you the very best of health in all ways, always,
The 10almonds Team