While it’s true that as we age, we lose bone mass and density, becoming weak or frail certainly isn’t inevitable. In fact, it’s possible to become even stronger as you get older—if you just make a conscious effort to get there.

We start to lose bone density as early as age 30, which means if you aren’t already taking steps to prevent osteoporosis, now is the time to start. But what actually makes a difference? Here, endocrinologists share the number one way to keep your bones strong, especially as you age.

Related: This Is the #1 Thing People Over 50 Should Consume Every Day for Strong Bones, According to Geriatricians

What Causes Osteoporosis and Who Is Most at Risk?

“Osteoporosis is defined as a silent bone disorder that leads to compromised bone strength leading to a high risk of fractures. It is also termed as low bone density,” says Dr. Chhaya Makhija, MD, DipABLM, an endocrinologist and the CEO of Unified Endocrine and Diabetes Care. She adds that osteoporosis can also be a clinical diagnosis where a bone density scan reveals normal numbers (T scores) or slightly low scores, but the individual has sustained fragility or low trauma fractures, like falling from a standing height. “This is severe osteoporosis and raises the risk of subsequent fractures,” she says.

Dr. Makhija explains that the risk for osteoporosis increases as we age, particularly for women because a decrease in estrogen (which happens during menopause) is associated with lower bone density. Dr. Libu Varughese, MD, an endocrinologist and Medical Advisor at Aeroflow Diabetes, adds to this, saying that it’s important for everyone to actively take steps to prevent osteoporosis after the age of 50, especially for women, since menopause is the most common cause of developing osteoporosis.

Related: The #1 Best Strength Training Exercise for Bone Health, According to Personal Trainers for Seniors

Post-menopausal women are not the only ones at increased risk for osteoporosis. Dr. Varughese says that people with diabetes, chronic smokers or drinkers and those with a family history of hip fractures or osteoporosis are also at a higher risk.

Both doctors explain that what causes osteoporosis is when bone loss happens at a faster rate than bone formation. “Lack of adequate nutrients, excessive weight loss, eating disorders like anorexia nervosa and malabsorption of calcium and vitamin D can worsen bone loss. Steroids are notorious for causing a rapid decline in bone density and patients in the long term are at higher risk for vertebral fractures, and fragility risk factors,” Dr. Makhija says.

Related: This Is the #1 Sign of Healthy Bones, According to Endocrinologists

The Best Way To Prevent Osteoporosis, According to Endocrinologists

Dr. Makhija emphasizes that when it comes to osteoporosis, prevention is key. Both doctors say that the very best way to prevent osteoporosis is regular strength training. “Stay active and focus on weight-bearing and muscle-strengthening exercises to improve your muscle mass, bone mass and balance,” Dr. Makhija says. Scientific research backs this up, showing that strength training is an effective way to prevent both bone and muscle loss.

“Physical activity is one of the best prescriptions that can help us even if we have risk factors for low bone density. It is well known in science that humans lose muscle as we age and loss of muscle leads to a higher risk of falls,” Dr. Makhija says.

Dr. Varughese says that core strength training in particular is a good way to prevent falling, which is more likely to occur when bones and muscles are weak. “If you have core strength, you’re less likely to lose your balance and have a devastating fall,” he says. Dr. Makhija agrees, saying, “Good muscle strength and mobility help in the reduction of fragility fractures. Muscles are attached to the bones, so muscle contraction helps to also stimulate bone cells [and help with] bone formation.”

As Dr. Varughese mentioned, having diabetes ups the risk for osteoporosis. This is because chronically high blood sugar can impact bone metabolism, causing lipid accumulation in the marrow of long bones, which reduces the number of osteoblasts (cells required for bone synthesis) available for bone formation. Because of this, he says that diet and exercise habits that can help with maintaining a healthy weight and protecting against diabetes is another way to prevent osteoporosis.

In terms of nutrients that can be especially important to be mindful of when it comes to osteoporosis prevention, Dr. Varughese says that vitamin D and calcium are the two big ones to focus on because they play an important role in keeping bones strong. Dr. Makhija says it’s also important to get enough protein, a nutrient that makes up 50% of bone volume and one-third of its mass.

As you can see, diet and exercise are both important factors when it comes to keeping bones strong. If you don’t do any form of strength training now, consider this your sign to start. Keep it up and you’ll become stronger as you age, not weaker.

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Related: ‘I’m an Osteoporosis Specialist, and This Is the Type of Cheese I Swear By for Bone Health’

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Zafiro Palace Andratx

With an influx of buzzy new hotel and restaurant openings, new direct flights from the U.S. and a focus on sustainability, Mallorca, Spain shows no sign of slowing down. While peak summer months cater to those seeking a lively Mediterranean atmosphere, fall in Mallorca provides a more serene and laid-back vibe. Notable autumn events include grape harvest festivals, traditional fairs, the Mallorca International Film Festival and the Port de Sóller Classical Music Festival.

The abundance of the constantly evolving island is personified at the five-star Zafiro Palace Andratx, the crown jewel of the Mallorcan family-owned Zafiro Hotels portfolio. Resplendent in authentic island character, secluded terraces give way to sweeping views of the rugged Serra de Tramuntana mountains and white sand beaches. Just a short stroll away from the serene seaside village of Camp de Mar and a quick drive from the lively harbor town of Port d’Andratx, the resort is the perfect destination for a fall getaway.

Zafiro Palace Andratx

A variety of restaurants to suit every taste, gorgeous garden and skyscape pools, a luxurious spa and wellness center and bespoke amenities bring the splendor of the island into the grounds of the hotel. Zafiro Palace Andratx’s 304 generously sized suites are resplendent in authentic Mallorcan character and adorned with locally sourced décor. Standout artwork is from female-owned ABA ART and take-home vanity cases are designed by Teixits Vicens. Each suite is appointed with a private pool or hydro-massage bathtub and a secluded terrace offering unrivaled views.

Zafiro Palace Andratx

Designed for guests seeking access to over-the-top service and enhanced amenities, the new Zafiro Club Suites – debuted in 2024 – showcases the very best that the hotel has to offer. Guests who book a Zafiro Club Suite receive exclusive access to a private pool and bar area, Jo Loves in-room amenities (created by Jo Malone), daily fresh flowers, a personalized concierge service, massage for two, romantic dinner, and more. In addition, the resort unveiled one of the first luxury all-inclusive options on the island last season with its All-Inclusive Redefined package.

Zafiro Palace Andratx

Hotel guests can now book a sustainable excursion on a 100% electric-powered llaut, the traditional boat of the Balearic Islands. Available exclusively for Zafiro guests, the experience consists of a trip for up to 6 people along the southwest coast of Mallorca, with opportunities for water activities such as SUP and underwater scooters, as well as onboard food and drinks featuring locally sourced products. This innovative and sustainable experience causes no emissions, has no carbon footprint, and causes no stress to local marine wildlife.

Zafiro Palace Andratx

As Mallorca continues to blend luxury with sustainability, visitors have the unique opportunity to immerse themselves in both cultural events and eco-friendly experiences. Whether indulging in the island’s culinary delights or exploring its pristine waters on a zero-emission boat, Mallorca offers a perfect balance of relaxation and responsible tourism. The resort is open through early November and now is the ideal time to experience this Mediterranean gem

Zafiro Palace Andratx

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Cannabis has been a hot topic in recent years. With its legalization for medicinal and recreational use in many states, countless Americans have come to view it in a brighter light. However, most do not know the harmful side effects this drug has on developing minds. Its effects on children are just now being realized—as Aimee Cunningham reported for Science News in January 2024—in part because generations of researchers simply were unable to legally acquire the plants.

Adolescents even as old as 19 are at high risk of a slew of mental problems springing from long-term and even short-term cannabis use. These side effects include depression, suicidal thoughts/ideations, psychosis, and even thinning of the prefrontal cortex.

The problem is THC, the main psychoactive element within cannabis. It’s what gives the user a high. Thanks to industrial cultivation for the exploding mass market, the THC levels within cannabis plants have increased from 4 percent in 1995 to a whopping 20 percent or more today. More concentrated products such as waxes, budders, or shatters can have upwards of 90 percent THC.

Is this even cannabis anymore? “These are new drugs,” said neuroscientist Yasmin Hurd of the Icahn School of Medicine at Mount Sinai in New York City. “We need to start calling them something else.”

The more adults use cannabis, and the more the public accepts adult use, the more likely for youngsters to assume that it must be safe for them, too. Corporate media has done young people a disservice by not disseminating the fact that, for developing minds, cannabis is still a drug, and a harmful one.

Source: Aimee Cunningham, “The Teen Brain Is Especially Susceptible to the Harms of THC,” Science News, January 5, 2024.

Student Researcher: Brooke Palmer (Frostburg State University)

Faculty Evaluator: Andy Duncan (Frostburg State University)

Delphine Strauss reports on union warnings that employers could sidestep Labour’s workers’ rights upgrade by hiring people as self-employed contractors (Report, September 16). While I agree this is a palpable risk, a Supreme Court ruling last week has made it harder to prove that someone is genuinely self-employed. This is not the positive development that it may appear to be to some.

In an employment status dispute between HM Revenue & Customs and Professional Game Match Officials Limited, the body that assigns referees to professional football matches, the court ruled that some casually self-employed referees should actually have been paid and taxed as employees. The judges looked at whether PGMOL and the referees had “mutual obligations” to each other to offer and complete work — a key indicator of employment. HMRC has long argued that merely by agreeing to take on work, a contractor has established “mutual obligations” with their client, regardless of the length or frequency of that work. This view was backed by the court.

This will not only affect future employment status rulings, but also the advice that employers will receive before attempting to classify their workforce as “self-employed contractors”. However, those who want to be self-employed have just lost one of the legal avenues to prove that this choice is legitimate.

Having a thriving self-employed sector is great for the economy, for hirers, and for the people that choose to work independently. But while workers with employment contracts are set to be granted greater flexibility in work, the traditionally flexible freelance sector is being placed in a bind.

The unions are right — our employment status rules are in dire need of reform. If government proceeds with its plans for a single status of “worker” without updating the rules that decide who that status should and shouldn’t apply to, it risks placing even more strain on a struggling labour market and shutting down the ambitions of those who one day may wish to work for themselves.

Andrew Chamberlain
Director of Policy, IPSE — The Association of Independent Professionals and the Self-Employed, London WC1

Australia’s consumer watchdog is suing the country’s two biggest supermarket chains, alleging they falsely claimed to have permanently dropped the prices of hundreds of items.

The Australian Competition and Consumer Commission (ACCC) alleges Coles and Woolworths broke consumer law by temporarily raising prices before lowering them to either the same level or higher than originally.

Coles said it would defend itself against the allegations, while Woolworths said it would review the claims made against it.

The grocery giants, which account for two thirds of Australia’s grocery market, have come under increasing scrutiny in the past year over alleged price gouging and anti-competitive practices.

After years of marketing campaigns, Australian shoppers have come to understand that Woolworths’ ‘Prices Dropped’ promotion and Coles’ ‘Down Down’ branding mean a sustained reduction in the regular prices of supermarket products, ACCC chair Gina Cass-Gottlieb said.

But in many cases “the discounts were, in fact, illusory”, she added.

The watchdog’s investigation – sparked by complaints and the ACCC’s own social media monitoring – found Woolworths had misled customers about 266 products over 20 months, and Coles for 245 products across 15 months.

The products included everything from pet food, sticking plasters and mouthwash, to Australian favourites like Arnott’s Tim Tam biscuits, Bega Cheese and Kellogg cereal.

The ACCC estimated that the the two companies “sold tens of millions” of the affected products and “derived significant revenue from those sales”.

“Many consumers rely on discounts to help their grocery budgets stretch further, particularly during this time of cost of living pressures,” Ms Cass-Gottlieb said.

“It is critical that Australian consumers are able to rely on the accuracy of pricing and discount claims.”

It is seeking that the Federal Court of Australia impose “significant” penalties on the two firms, and an order forcing them to fund a charity to deliver meals to Australians in need – on top of their existing food aid programs.

In a statement, Coles said the company’s own costs were rising which led to an increase in product prices.

It had “sought to strike an appropriate balance” between managing that and “offering value to customers though the recommencement of promotional activity as soon as possible after the establishment of the new non-promotional prices”, it said.

The company takes consumer law “extremely seriously” and “places great emphasis on building trust with all stakeholders”, it added.

Woolworths said in a statement that it would engage with the ACCC over the claims.

“Our customers are telling us they want us to work even harder to deliver meaningful value to them and it’s important they can trust the value they see when shopping our stores.”