DR MICHAEL MOSLEY: How push-ups can keep your bones young (It definitely works for me!) –

Thanks to the hours I spent in the library, I once knew the names of each of the 206 bones in the body, including my favorite bone: the nameless bone, meaning “nameless bone.” You know it as your hip bone.

More recently, my interest in bones has become more personal than theoretical.

I recently had a DEXA scan (a type of X-ray that measures bone density) and discovered that despite having a 30-year-old spine, my hips were starting to show signs of bone thinning, a precursor to osteoporosis.

I shouldn’t have been shocked (although I was) because there’s a family history of osteoporosis – and my 93-year-old mother has it, which primarily affects the spine and often hurts a lot.

As you get older, the risk of developing osteoporosis increases. Osteoporosis causes bones to become thin and brittle and then break.

The Age UK charity claims that around three million people in the country have the condition, but “uncomfortably few” know they have until they break a bone.

It is very common for half of all women over the age of 50 and one in five men to break a bone due to osteoporosis.

Women are particularly vulnerable, partly because their bones are thinner to begin with and enter menopause when levels of the female sex hormone estrogen, which plays a vital role in bone health, drop.

Middle-aged women, especially those with a family history of osteoporosis, may consider HRT (hormone replacement therapy) as it is a proven way to prevent osteoporosis. If you have osteopenia (weak bones) or complete osteoporosis, a number of treatments may be recommended, including bisphosphonates such as alendronic acid, which slow the rate of bone fracture.

But prevention is better than cure, so what can you do to keep your bones in good shape?

The first and best thing you can do is highlight them. Your bones respond well to exercise, especially anything that involves a lot of impact and compression.

Jumping, football or tennis are especially good for the bones, so if you’re inspired by Wimbledon, hit the field. Endurance exercise (muscle building) is also good.

One of the reasons I have a 30-year-old spine is because I do a lot of push-ups. Not only do they help build muscle, they’re also great for the bones of the spine. I do 35 to 40 push-ups every morning (otherwise I never would).

The key to doing pushups is to start slow and build slowly. Google “Press-up NHS” to make sure you have the right technique.

The reason my hip bones show signs of thinning, unlike my spine, is because I don’t do enough strength training. I pedal a lot and walk a lot, which is good for the heart and lungs, but does not build bone.

A few years ago I made a movie comparing the bone strength of speed bowlers, gymnasts, and Olympic cyclists. While the cyclists were incredibly fit, their bones were surprisingly thin.

So I will need to do other impact exercises like running. I don’t really like it, but for my hips, I’ll have to grit my teeth and move on. But it’s not just exercise, diet is essential for strong bones.

It is important to get enough calcium in the diet, as it gives strength to the bones along with other minerals. The best sources are dairy products, sardines, almonds, leafy greens and tofu. The problem with many people who throw away cow’s milk in favor of substitutes like oat milk is that they probably won’t have as much calcium unless they’re fortified.

It is also very important to replenish your vitamin D levels, as it helps your body absorb calcium. To do this, stay in the sun for 20 to 40 minutes without sunscreen, depending on how dark your skin is (but don’t get sunburned).

Plums can also be a good option. A recent review of clinical studies found that asking people to eat 100g per day — about ten plums — led to better bone density.

Researchers from Penn State University in the United States said prunes cause changes in the gut microbiome that look good for bones. Also, of course, keeping yourself organized.

We know that listening to music can relieve pain. For example, a 2015 study at the Children’s Hospital of Chicago tasked a group of children who had just had surgery to listen to one hour of songs by Rihanna and other singers of their choice, by audiobook or silence. Those who bought the music or audiobooks reported less pain. So how does music help? A new report published in the journal Science shows that in rats, listening to music reduces the intensity of pain signals reaching the brain. Research may lead to more effective ways to treat pain. By the way, you can always listen to more Rihanna songs.

The secret of diet that holds the key to a longer life

I’m currently in Okinawa, a small island off the coast of Japan, filming a perennial drama. Their people are known for living long and extremely healthy lives, mainly thanks to their lifestyle and a strong sense of “ikigai”, a Japanese concept that emphasizes the importance of focusing on what gives meaning and meaning to your life.

But while Okinawa still has the highest percentage of centenarians in the world, the island is quickly sinking into the life expectancy charts.

Average life expectancy in Okinawa is currently 80 for men and 87 for women. This is close to ours: 80 for men, 84 for women.

Why did such a change occur? When researchers collected data on centenarians in Okinawa in the 1960s, they found that most of them were weak, energetic, and had several chronic illnesses, such as heart disease and cancer.

While following a traditional diet that included many vegetables and soy products and small amounts of noodles, rice, pork and fish, sweet potatoes made up 65% or more of their diet.

Sweet potatoes are rich in fiber, antioxidants, minerals and vitamins.

But the real secret of the Okinawa diet is that it’s low in calories; Before WWII (when the current centenarian generation grew up), typical Okinawans consumed around 1,700 calories per day, while in the UK 2,000 (for women) and 2,500 (for men) were recommended per day.

Research shows that a low-calorie diet is the best way to prolong a healthy life, as long as it’s rich in nutrients.

After the Second World War, the new generation adopted a more Western lifestyle and began to pile up.

Older Okinawans who adhered to a more traditional lifestyle continued to thrive, but the fountain of youth for their children and grandchildren dried up. I prefer the Mediterranean diet over the Okinawa diet, but I will take a closer look at the health benefits of ikigain.

Why is it so hard to get rid of head lice?

Most parents will know about head lice and you will have to spend hours combing your children’s hair.

Head lice are one of three types of leeches that infect humans.

A few years ago, while filming a documentary called Infested, the producer suggested that I infect all three of them, my head, body, and lice, and see what happened.

My wife wasn’t too thrilled, so I limited myself to bits that were surprisingly hard to remove.

So when did lice first decide to choose humans as their homes?

A new study shows that this began about 90 million years ago, and that lice began with the evolution of our ancestors.

Over millennia, lice have demonstrated an extraordinary ability to change hosts when the opportunity arises; this might explain why the lice infesting seals, skunks and elephants came from the lice that are now infesting us.

The fact that we have such a long history together can be comforting when the kids come home from school in September and scratch their heads and yell, “They’re back.”

Most parents will know about head lice and you will have to spend hours combing your children’s hair. Head lice are one of three types of leeches that infect humans.