
3 Exercises To Recover Safely From Back Pain
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If you’ve ever had serious back pain, you will know two things:
- the road to recovery involves regaining your normal mobility, and your back’s inability to flex normally (something usually taken for granted) affects every little thing.
- the idea of taking your back through any range of motion is a terrifying prospect, knowing that you could at any moment be flung into searing, paralysing pain.
So, how to resolve this? How to address the former, while avoiding the consequences of the latter?
Over-50s specialist physio, Will Harlow, gives us the 3 exercises he gave his mother (herself in her 60s) to successfully fix what was prognosed as a lifelong disability:
Gently does it
The key, he explains, is to exercise in a way that gently proves to your body that it’s safe to move againโas otherwise, you will have a subconscious psychological block stopping you allowing a return to full mobility, much as most people find it very difficult to deliberately give themselves a serious injury.
As to how to do it, he gave her these three exercises, and recommends the same to us, should the need arise:
1. Knee rolls: yes, knees. Not the most intuitive exercise for one’s back, but that’s the whole point: rolling one’s knees (description to follow in a moment) obliges one’s back to twist, just a little, while still being supported by whatever you’re lying on. As such, it’s done lying on your back with knees bent and lower back slightly flattened into the surface. Slowly roll both knees to one side, then return to center, starting with small movements to signal safety to the brain. Initially, the range should be limitedโjust a few inches side to sideโto prevent spasms. Do 20 reps per side, repeat 3โ4 times daily. Over time, range of motion improves, reducing stiffness and spasms. For Mrs. Harlow, it took six weeks to get the full range of motion.
2. Seated forward flexion: an exercise that looks like it’s not remotely an exercise at all, but it’s actually a very important one*. Sit on a firm chair with hips and knees at 90ยฐ, feet flat, and legs slightly apart. With hands on thighs, slowly bend forward from the top of the spine, sliding hands down legs. Initially stop at the first sign of tightness or pain, then return. As flexibility improves, progress to touching the floor. This movement calms the central nervous system, proving to the brain that forward bending is safe. Do five reps, three to four times daily or when the back feels tight.
3. The clam: lie on your side with the top leg to be worked, knees and hips bent at 90ยฐ, feet together. Roll slightly forwards, then lift the top knee without moving the rest of the body. Maintain strict form and stop if you feel the effort above the waistline (which means the back is working instead). This strengthens the gluteus medius and minimusโkey for offloading the lower back. Continue until you feel a working ache below the waistline, then rest. Do multiple sets daily, together or spaced out.
*it reminds this writer of last time I hurt my back, and I needed my son’s help to put my socks on, precisely because I could not perform this movement!
For more on each of these, plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesnโt Load Automatically!
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How To Stop Pain From Spreading
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From banning junk food ads to a sugar tax: with diabetes on the rise, we canโt afford to ignore the evidence anyย longer
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There are renewed calls this week for the Australian government to implement a range of measures aimed at improving our diets. These include restrictions on junk food advertising, improvements to food labelling, and a levy on sugary drinks.
This time the recommendations come from a parliamentary inquiry into diabetes in Australia. Its final report, tabled in parliament on Wednesday, was prepared by a parliamentary committee comprising members from across the political spectrum.
The release of this report could be an indication that Australia is finally going to implement the evidence-based healthy eating policies public health experts have been recommending for years.
But we know Australian governments have historically been unwilling to introduce policies the powerful food industry opposes. The question is whether the current government will put the health of Australians above the profits of companies selling unhealthy food.
benjamas11/Shutterstock Diabetes in Australia
Diabetes is one of the fastest growing chronic health conditions in the nation, with more than 1.3 million people affected. Projections show the number of Australians diagnosed with the condition is set to rise rapidly in coming decades.
Type 2 diabetes accounts for the vast majority of cases of diabetes. Itโs largely preventable, with obesity among the strongest risk factors.
This latest report makes it clear we need an urgent focus on obesity prevention to reduce the burden of diabetes. Type 2 diabetes and obesity cost the Australian economy billions of dollars each year and preventive solutions are highly cost-effective.
This means the money spent on preventing obesity and diabetes would save the government huge amounts in health care costs. Prevention is also essential to avoid our health systems being overwhelmed in the future.
What does the report recommend?
The report puts forward 23 recommendations for addressing diabetes and obesity. These include:
- restrictions on the marketing of unhealthy foods to children, including on TV and online
- improvements to food labelling that would make it easier for people to understand productsโ added sugar content
- a levy on sugary drinks, where products with higher sugar content would be taxed at a higher rate (commonly called a sugar tax).
These key recommendations echo those prioritised in a range of reports on obesity prevention over the past decade. Thereโs compelling evidence theyโre likely to work.
Restrictions on unhealthy food marketing
There was universal support from the committee for the government to consider regulating marketing of unhealthy food to children.
Public health groups have consistently called for comprehensive mandatory legislation to protect children from exposure to marketing of unhealthy foods and related brands.
An increasing number of countries, including Chile and the United Kingdom, have legislated unhealthy food marketing restrictions across a range of settings including on TV, online and in supermarkets. Thereโs evidence comprehensive policies like these are having positive results.
In Australia, the food industry has made voluntary commitments to reduce some unhealthy food ads directly targeting children. But these promises are widely viewed as ineffective.
The government is currently conducting a feasibility study on additional options to limit unhealthy food marketing to children.
But the effectiveness of any new policies will depend on how comprehensive they are. Food companies are likely to rapidly shift their marketing techniques to maximise their impact. If any new government restrictions do not include all marketing channels (such as TV, online and on packaging) and techniques (including both product and brand marketing), theyโre likely to fail to adequately protect children.
Food labelling
Food regulatory authorities are currently considering a range of improvements to food labelling in Australia.
For example, food ministers in Australia and New Zealand are soon set to consider mandating the health star rating front-of-pack labelling scheme.
Public health groups have consistently recommended mandatory implementation of health star ratings as a priority for improving Australian diets. Such changes are likely to result in meaningful improvements to the healthiness of what we eat.
Regulators are also reviewing potential changes to how added sugar is labelled on product packages. The recommendation from the committee to include added sugar labelling on the front of product packaging is likely to support this ongoing work.
But changes to food labelling laws are notoriously slow in Australia. And food companies are known to oppose and delay any policy changes that might hurt their profits.
Health star ratings are not compulsory in Australia. BLACKDAY/Shutterstock A sugary drinks tax
Of the reportโs 23 recommendations, the sugary drinks levy was the only one that wasnโt universally supported by the committee. The four Liberal and National party members of the committee opposed implementation of this policy.
As part of their rationale, the dissenting members cited submissions from food industry groups that argued against the measure. This follows a long history of the Liberal party siding with the sugary drinks industry to oppose a levy on their products.
The dissenting members didnโt acknowledge the strong evidence that a sugary drinks levy has worked as intended in a wide range of countries.
In the UK, for example, a levy on sugary drinks implemented in 2018 has successfully lowered the sugar content in UK soft drinks and reduced sugar consumption.
The dissenting committee members argued a sugary drinks levy would hurt families on lower incomes. But previous Australian modelling has shown the two most disadvantaged quintiles would reap the greatest health benefits from such a levy, and accrue the highest savings in health-care costs.
What happens now?
Improvements to population diets and prevention of obesity will require a comprehensive and coordinated package of policy reforms.
Globally, a range of countries facing rising epidemics of obesity and diabetes are starting to take such strong preventive action.
In Australia, after years of inaction, this weekโs report is the latest sign that long-awaited policy change may be near.
But meaningful and effective policy change will require politicians to listen to the public health evidence rather than the protestations of food companies concerned about their bottom line.
Gary Sacks, Professor of Public Health Policy, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Blackberries vs Dates โ Which is Healthier?
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Our Verdict
When comparing blackberries to dates, we picked the dates.
Why?
Both are great! But…
In terms of macros, dates have nearly 2x the fiber, as well as more carbs and protein, making them the more nutrient-dense option in this category.
In the category of vitamins, blackberries have more of vitamins C, E, and K, while dates have more of vitamins B1, B2, B3, B5, and B6, winning here too.
Looking at minerals, blackberries have more manganese and zinc, while dates have more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium, winning their third round in a row.
In other considerations, both are great for polyphenols, but blackberries do have more, so that’s a point in blackberries’ favor.
Adding up the sections makes for a clear overall win for dates, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same? โ for any wondering about the sugariness of dates, and why theyโre just fine regardless ๐
Enjoy!
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Asparagus vs Green Beans โ Which is Healthier?
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Our Verdict
When comparing asparagus to green beans, we picked the asparagus.
Why?
Both have their strong points, but one has more:
In terms of macros, asparagus has 2x the protein (a fair feat for a plant whose last name is not “beans”!) while green beans have nearly 2x the fiber and just under 3x the carbs. With that spread of data, we say it all evens out to a tie in this round.
In the category of vitamins, asparagus has considerably more of vitamins A, B1, B2, B3, B5, B7, B9, C, E, K, and choline, while green beans have more vitamin B6โan overwhelming 10:1 win for asparagus.
Looking at minerals next, asparagus has more copper, phosphorus, potassium, selenium, and zinc, while green beans have more calcium, iron, magnesium, and manganese, yielding a modestly marginal 5:4 victory to asparagus here.
In other considerations, asparagus has a higher polyphenol content, mostly quercetin. So that’s another point for asparagus.
Adding up the sections makes for a clear overall win for asparagus, but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
Fight Inflammation & Protect Your Brain, With Quercetin
Enjoy!
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The Recipe For Empowered Leadership โ by Doug Meyer-Cuno
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
This is not a โhereโs how to become a leader, you young would-be Machiavelliโ; itโs more a โso youโre in a leadership role; now what?โ book. The bookโs subtitle describes well its contents: โ25 Ingredients For Creating Value & Empowering Othersโ
The book is written with the voice of experience, but without the ego-driven padding that accompanies many such books. Especially: any anecdotal illustrations are short and to-the-point, no chapter-long diversions here.
Which we love!
Equally helpful is where the author does spend a little more time and energy: on the โdown to brass tacksโ of how exactly to do various things.
In short: if instead of a lofty-minded book of vague idealized notions selling a pipedream, youโd rather have a manual of how to actually be a good leader when it comes down to it, this is the book for you.
Pick Up The Recipe For Empowered Leadership On Amazon Today!
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Chia vs Sesame โ Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing chia to sesame, we picked the chia.
Why?
This might not be a shocking decision; after all, chia has an awesome reputation, and it’s well deserved. But sesame seeds are great too, and definitely have their strengths!
In terms of macros, chia seeds have more than 3x the fiber (which is lots) for a little over 1.5x the carbs (giving it the lower glycemic index), and about equal protein. The matter of fats is also interesting: sesame seeds have nearly 2x the fat, but chia seeds have the better fats profile, with less saturated fat and more omega-3s. All in all, a sound win for chia in this category!
In the category of vitamins, chia seeds have more of vitamins B3, C, E, and choline, while sesame seeds have more of vitamins B1, B2, and B9. A more marginal win for chia here.
When it comes to minerals, chia seeds have more phosphorus, manganese, and selenium, while sesame seeds have more calcium, copper, iron, and zinc, making it a marginal win for sesame seeds this time!
Adding up the sections make for an overall win for chia (especially if we were to consider the macros category for its full weight, given the importance of those components, but it’s still a 2:1 win for chia even if we pay no attention to that), but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
The Tiniest Seeds With The Most Value: If Youโre Not Taking Chia, Youโre Missing Out
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Knee Pain? The Problem Might Be Your Ankles
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Dr. Alyssa Kuhn, arthritis expert, tells us what most people donโt know (and what to do about it):
The root of mobility
Fun fact: knee pain during squatting, stairs, and walking can come from stiff ankles, because our ankles are meant to absorb stress before it travels up to our knees.
This means that limited ankle movement from old sprains, arthritis, or inactivity shifts extra load to the knees, forcing them to compensate.
Quick self-test: stand a handโs width from a wall, drive your knee forwards while keeping your heel on the floor; difficulty touching the wall or a lifting heel suggests limited ankle mobilityโdo test both sides, as they often differ.
If you do the test and find it’s indeed an issue, then here are some exercises that, if done little-and-often, can fix that:
- Ankle rocking: use a staggered stance and rock your weight backwards to lift your toes, then forwards to lift your back heel; this warms your ankles and calves and improves movement before walking or lower-body exercise.
- Heel raises: rise onto your toes and slowly lower your heels; this strengthens your calf muscles while helping them lengthen, which supports better ankle mobilityโcan be done on the floor, a step, or one leg if you feel comfortable doing so.
- Toe lifts at a wall: stand with your hips, back, and shoulders against a wall and lift your toes; this strengthens the muscles along your shins that help your ankles bend properly.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesnโt Load Automatically!
Want to learn more?
You might also like:
The Secret To Better Squats: Foot, Knee, & Ankle Mobility
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