I once knew the names of all 206 bones in the human body, including my favorite, the innominate bone, which translates to “the bone with no name.” This would be your hip bone.
My interest in bones has recently shifted from the theoretical to the personal.
A recent DEXA scan (a type of X-ray that assesses bone density) revealed that although I have the spine of a 30-year-old, my hips are beginning to exhibit osteoporosis-related bone loss.
I shouldn’t have been surprised (though I was) because osteoporosis runs in my family; my 93-year-old mother has it, which primarily affects her spine and frequently causes her a great deal of pain.
The chance of having osteoporosis increases with age. Osteoporosis causes the thinning and eventual fracture of bones.
According to Age UK, around three million people in the United Kingdom have the condition, although “worryingly few” are aware of it until they break a bone.
Half of all women and one in five men over the age of 50 will suffer a bone fracture due to osteoporosis.
Women are particularly susceptible to osteoporosis, in part because their bones are thinner, to begin with, and because, throughout menopause, levels of the female sex hormone estrogen, which is essential for bone health, decline.
Middle-aged women, particularly those with a family history of osteoporosis, may wish to explore HRT (hormone replacement treatment) as a proven method of osteoporosis prevention. If you have osteopenia (weak bones) or osteoporosis, you may be prescribed a variety of medications, including bisphosphonates, such as alendronic acid, which reduce the pace of bone breakdown.
However, prevention is preferable to treatment, so what can you do to maintain healthy bones?
The best and most effective initial step is to stress them. Your bones respond positively to exercise, especially activities that involve significant impact and compression.
Skipping, football, and tennis are particularly helpful for bone health, so if Wimbledon has inspired you, take to the courts. Resistance training (muscle growth) is also beneficial.
One of the reasons I have the spine of a 30-year-old is that I perform several press-ups. In addition to helping to build muscle, they are also beneficial for the bones in your spine. I perform between 35 and 40 press-ups daily (otherwise I never will).
The key to performing press-ups is to start softly and increase your intensity gradually. To ensure you have the appropriate technique, Google ‘NHS press-ups’.
In contrast to my spine, the bones in my hips are exhibiting signs of weakening since I do not perform enough impact activity. Cycling and brisk walking are excellent for the heart and lungs, but they do not create bone.
Several years ago, I filmed a comparison of the bone strength of fast bowlers, gymnasts, and Olympic cyclists. Despite being extremely fit, the riders’ bones were unexpectedly thin.
Therefore, I will need to increase my impact workout, such as running. For the sake of my hips, I shall have to grit my teeth and persevere despite my aversion. In addition to exercise, food is essential for strong bones.
It is essential to consume a sufficient amount of calcium since it mixes with other minerals to strengthen bones. Dairy products, sardines, almonds, leafy green vegetables, and tofu are the finest sources. The issue with so many people abandoning cow’s milk in favor of alternatives such as oat milk is that, unless fortified, they are unlikely to contain as much calcium, if any.
Additionally, it is essential to increase your vitamin D levels, as this nutrient aids in calcium absorption. To accomplish this, go outside without sunblock for 20 to 40 minutes, depending on how dark your skin is (but don’t burn).
Prunes may also be a viable alternative. A recent meta-analysis of clinical trials indicated that requiring individuals to consume 100g of prunes per day or around ten prunes, enhanced bone density.
Prunes, according to researchers at Penn State University in the United States, induce beneficial changes in the gut flora. As well as keeping you regular, of course.
We know that music can help to alleviate pain. In 2015, at the Youngsters’ Hospital of Chicago, a group of children who had just undergone surgery was randomly assigned to either an hour of Rihanna and other artists of their choosing, audiobooks, or silence.
Those who received music or audiobooks reported reduced discomfort. How therefore does music assist? A recent study published in the journal Science demonstrates that listening to music decreases the intensity of pain signals reaching the brain in mice. The research may result in more effective pain treatments. In the interim, you may always listen to additional Rihanna songs.
The diet secret that will extend your life
I am now producing a series about longevity in Okinawa, a little island off the coast of Japan. Their people are renowned for living extraordinarily long and healthy lives, which is mostly attributable to their lifestyle and a strong sense of ikigai, a Japanese concept that emphasizes the necessity of focusing on things that give your life purpose and meaning.
Even though Okinawa boasts the greatest percentage of centenarians in the world, the island’s life expectancy is gradually declining.
Life expectancy in Okinawa is 80 for males and 87 for women on average. This number is comparable to ours: 80 for males and 84 for women.
Why has there been this drastic change? In the 1960s, when researchers gathered information on centenarians in Okinawa, they discovered that the majority were slender and active, with low rates of chronic diseases such as heart disease and cancer.
They consumed a typical diet consisting of an abundance of vegetables and soy products along with minor amounts of noodles, rice, pork, and fish, with sweet potatoes comprising at least 65 percent of their diet.
Sweet potatoes are an excellent source of fiber, antioxidants, vitamins, and minerals.
Before World War II (when the present generation of centenarians was growing up), the average Okinawan consumed roughly 1,700 calories per day, whereas, in the United Kingdom, we are encouraged to consume 2,000 (for women) and 2,500 (for males) calories per day.
Studies indicate that a calorie-restricted, nutrient-rich diet is the greatest strategy to extend healthy life.
Following World War II, the new generation adopted a more Western way of life and began to gain weight.
Older Okinawans who adhered to a more traditional way of life continued to flourish, whereas the fountain of youth ran dry for their children and grandchildren. I prefer a Mediterranean diet over an Okinawan diet, but I will investigate the health benefits of ikigai in greater detail.
Why head lice are so difficult to remove
Most parents are familiar with head lice and the numerous hours required to remove them from their children’s hair.
Head lice are one of three species of human-infecting bloodsuckers.
A few years ago, when I was filming the documentary Infested, the producer suggested I infect myself with all three types of lice – head, body, and pubic — to observe the results.
My wife was not enthusiastic, so I limited myself to head lice, which were shockingly tough to eliminate.
When did the first lice decide to make humans their home?
According to a new study, this began some 90 million years ago, and as our ancestors evolved, so did the lice.
Lice have proven an incredible ability to swap hosts across millennia, which may explain why the lice that infest seals, skunks, and elephants are all descended from the lice that currently infest humans.
When the youngsters return home from school in September, scratching their heads and yelling, ‘They’re back! ‘, the idea that we have a long history together may provide some solace.
