5 Minute Posture Improvement Routine!

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McKay Lang walks us through it:

Step by Step

Breathing exercise:

  • Place your hands on your lower abdomen.
  • Take three deep breaths, focusing on body tension in the shoulders and neck… And release.

Shoulder squeeze:

  • With your hands on your hips, inhale and squeeze your shoulders upwards.
  • Hold your breath for 3–4 seconds, then exhale.
  • Repeat two more times, holding the squeeze a little longer each time.

Upper shoulder massage:

  • Massage your upper shoulder muscles to release tension stored there.

Overhead arm stretch:

  • Raise your arms above your head, clasping each elbow with the opposite hand.
  • Inhale deeply, stretch upwards, then exhale and release.
  • Repeat, alternating elbows.

Neck and head push:

  • Place your palms on the back of the head, and push your head into your hands (and vice versa, because of Newton’s Third Law of Motion).
  • Do the same sideways (one side and then the other), to engage the other neck muscles.

Cool down:

  • Gently unclasp your hands, bring your head upright, and massage your muscles. And breathe.

For variations and a visual demonstration of all, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

6 Ways To Look After Your Back

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  • Tuna Steak with Protein Salad

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    Yes, it’s protein on protein today, and it’s all healthy.

    You will need (per person)

    • 1 tuna steak
    • 1 400g/12oz can mixed beans, drained & rinsed
    • 1 tsp capers
    • 2 tsp black pepper, coarse ground
    • 1 red chili, chopped
    • 1 lime, cut into wedges
    • ½ tsp white wine vinegar
    • Extra virgin olive oil, for cooking
    • Garnish: chopped parsley

    Method

    (we suggest you read everything at least once before doing anything)

    1) Put the beans in a bowl, mixing in the capers, vinegar, and 1 tsp of the black pepper

    2) Gently rub a little olive oil onto each side of the tuna steak, and season with the remainder of the black pepper (as in, the other tsp, not the rest of what you have in the house).

    3) Heat a ridged grill pan until hot, and then cook the tuna for around 3 minutes on each side. Do not jiggle it! Do not slide it, and definitely do not stir it. Just gently turn it over when necessary. The edges should be cooked, and the inside should still be pink (it’s easy to forget when it comes from a can, but remember tuna is usually eaten raw)

    4) Serve, sprinkling with the chopped chili and garnishing with the parsley. The lime wedges go on the side for squeezing at the table.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • A new government inquiry will examine women’s pain and treatment. How and why is it different?

    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.

    The Victorian government has announced an inquiry into women’s pain. Given women are disproportionately affected by pain, such a thorough investigation is long overdue.

    The inquiry, the first of its kind in Australia and the first we’re aware of internationally, is expected to take a year. It aims to improve care and services for Victorian girls and women experiencing pain in the future.

    The gender pain gap

    Globally, more women report chronic pain than men do. A survey of over 1,750 Victorian women found 40% are living with chronic pain.

    Approximately half of chronic pain conditions have a higher prevalence in women compared to men, including low back pain and osteoarthritis. And female-specific pain conditions, such as endometriosis, are much more common than male-specific pain conditions such as chronic prostatitis/chronic pelvic pain syndrome.

    These statistics are seen across the lifespan, with higher rates of chronic pain being reported in females as young as two years old. This discrepancy increases with age, with 28% of Australian women aged over 85 experiencing chronic pain compared to 18% of men.

    It feels worse

    Women also experience pain differently to men. There is some evidence to suggest that when diagnosed with the same condition, women are more likely to report higher pain scores than men.

    Similarly, there is some evidence to suggest women are also more likely to report higher pain scores during experimental trials where the same painful pressure stimulus is applied to both women and men.

    Pain is also more burdensome for women. Depression is twice as prevalent in women with chronic pain than men with chronic pain. Women are also more likely to report more health care use and be hospitalised due to their pain than men.

    woman lies in bed in pain
    Women seem to feel pain more acutely and often feel ignored by doctors.
    Shutterstock

    Medical misogyny

    Women in pain are viewed and treated differently to men. Women are more likely to be told their pain is psychological and dismissed as not being real or “all in their head”.

    Hollywood actor Selma Blair recently shared her experience of having her symptoms repeatedly dismissed by doctors and put down to “menstrual issues”, before being diagnosed with multiple sclerosis in 2018.

    It’s an experience familiar to many women in Australia, where medical misogyny still runs deep. Our research has repeatedly shown Australian women with pelvic pain are similarly dismissed, leading to lengthy diagnostic delays and serious impacts on their quality of life.

    Misogyny exists in research too

    Historically, misogyny has also run deep in medical research, including pain research. Women have been viewed as smaller bodied men with different reproductive functions. As a result, most pre-clinical pain research has used male rodents as the default research subject. Some researchers say the menstrual cycle in female rodents adds additional variability and therefore uncertainty to experiments. And while variability due to the menstrual cycle may be true, it may be no greater than male-specific sources of variability (such as within-cage aggression and dominance) that can also influence research findings.

    The exclusion of female subjects in pre-clinical studies has hindered our understanding of sex differences in pain and of response to treatment. Only recently have we begun to understand various genetic, neurochemical, and neuroimmune factors contribute to sex differences in pain prevalence and sensitivity. And sex differences exist in pain processing itself. For instance, in the spinal cord, male and female rodents process potentially painful stimuli through entirely different immune cells.

    These differences have relevance for how pain should be treated in women, yet many of the existing pharmacological treatments for pain, including opioids, are largely or solely based upon research completed on male rodents.

    When women seek care, their pain is also treated differently. Studies show women receive less pain medication after surgery compared to men. In fact, one study found while men were prescribed opioids after joint surgery, women were more likely to be prescribed antidepressants. In another study, women were more likely to receive sedatives for pain relief following surgery, while men were more likely to receive pain medication.

    So, women are disproportionately affected by pain in terms of how common it is and sensitivity, but also in how their pain is viewed, treated, and even researched. Women continue to be excluded, dismissed, and receive sub-optimal care, and the recently announced inquiry aims to improve this.

    What will the inquiry involve?

    Consumers, health-care professionals and health-care organisations will be invited to share their experiences of treatment services for women’s pain in Victoria as part of the year-long inquiry. These experiences will be used to describe the current service delivery system available to Victorian women with pain, and to plan more appropriate services to be delivered in the future.

    Inquiry submissions are now open until March 12 2024. If you are a Victorian woman living with pain, or provide care to Victorian women with pain, we encourage you to submit.

    The state has an excellent track record of improving women’s health in many areas, including heart, sexual, and reproductive health, but clearly, we have a way to go with women’s pain. We wait with bated breath to see the results of this much-needed investigation, and encourage other states and territories to take note of the findings.The Conversation

    Jane Chalmers, Senior Lecturer in Pain Sciences, University of South Australia and Amelia Mardon, PhD Candidate, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Who you are and where you live shouldn’t determine your ability to survive cancer

    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.

    In Canada, nearly everyone has a cancer story to share. It affects one in every two people, and despite improvements in cancer survivorship, one out of every four people affected by cancer still will die from it.

    As a scientist dedicated to cancer care, I work directly with patients to reimagine a system that was never designed for them in the first place – a system in which your quality of care depends on social drivers like your appearance, your bank statements and your postal code.

    We know that poverty, poor nutrition, housing instability and limited access to education and employment can contribute to both the development and progression of cancer. Quality nutrition and regular exercise reduce cancer risk but are contingent on affordable food options and the ability to stay active in safe, walkable neighbourhoods. Environmental hazards like air pollution and toxic waste elevate the risk of specific cancers, but are contingent on the built environment, laws safeguarding workers and the availability of affordable housing.

    On a health-system level, we face implicit biases among care providers, a lack of health workforce competence in addressing the social determinants of health, and services that do not cater to the needs of marginalized individuals.

    Indigenous peoples, racialized communities, those with low income and gender diverse individuals face the most discrimination in health care, resulting in inadequate experiences, missed diagnosis and avoidance of care. One patient living in subsidized housing told me, “You get treated like a piece of garbage – you come out and feel twice as bad.”

    As Canadians, we benefit from a taxpayer funded health-care system that encompasses cancer care services. The average Canadian enjoys a life expectancy of more than 80 years and Canada boasts high cancer survival rates. While we have made incredible strides in cancer care, we must work together to ensure these benefits are equally shared amongst all people in Canada. We need to redesign systems of care so that they are:

    1. Anti-oppressive. We must begin by understanding and responding to historical and systemic racism that shapes cancer risk, access to care and quality of life for individuals facing marginalizing conditions. Without tackling the root causes, we will never be able to fully close the cancer care gap. This commitment involves undoing intergenerational trauma and harm through public policies that elevate the living and working conditions of all people.
    2. Patient-centric. We need to prioritize patient needs, preferences and values in all aspects of their health-care experience. This means tailoring treatments and services to individual patient needs. In policymaking, it involves creating policies that are informed by and responsive to the real-life experiences of patients. In research, it involves engaging patients in the research process and ensuring studies are relevant to and respectful of their unique perspectives and needs. This holistic approach ensures that patients’ perspectives are central to all aspects of health care.
    3. Socially just. We must strive for a society in which everyone has equal access to resources, opportunities and rights, and systemic inequalities and injustices are actively challenged and addressed. When redesigning the cancer care system, this involves proactive practices that create opportunities for all people, particularly those experiencing the most marginalization, to become involved in systemic health-care decision-making. A system that is responsive to the needs of the most marginalized will ultimately work better for all people.

    Who you are, how you look, where you live and how much money you make should never be the difference between life and death. Let us commit to a future in which all people have the resources and support to prevent and treat cancer so that no one is left behind.

    This article is republished from HealthyDebate under a Creative Commons license. Read the original article.

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  • Brain Benefits in 3 Months…through walking?
  • Pistachios vs Brazil Nuts – 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 pistachios to Brazil nuts, we picked the pistachios.

    Why?

    In terms of macros, pistachios have more protein, carbs, and fiber, while Brazil nuts have more fat. The fats are mostly healthy, although it is worth noting that Brazil nuts have not only more total saturated fat, but also more saturated fat proportionally to total fats. All in all, Brazil nuts’ macro balance isn’t bad, but we say pistachios have it better.

    When it comes to vitamins, pistachios have a lot more of vitamins A, B1, B2, B3, B5, B6, B7, B9, and C, while Brazil nuts have more vitamin E. An easy win for pistachios here.

    In the category of minerals, it gets interesting: pistachios have more iron and potassium, while Brazil nuts have more calcium, copper, magnesium, phosphorus, selenium, and zinc. Sounds great, but… About that selenium:

    • A cup of cashews contains 38% of the RDA of selenium. This will go towards helping your hair be luscious and shiny (also important for energy conversion).
    • A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.

    For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

    We consider that a point against Brazil nuts.

    Adding up the sections gives us an overall win for pistachios. Of course, enjoy Brazil nuts too if you will, but in careful moderation please!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

    Don’t Forget…

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  • Brain Benefits in 3 Months…through walking?

    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.

    Keeping it Simple

    Today’s video (below) is another Big Think production (can you tell that we love their work?). Wendy Suzuki does a wonderful job of breaking down the brain benefits of exercise into three categories, within three minutes.

    The first question to ask yourself is: what is your current level of fitness?

    Low Fitness

    Exercising, even if it’s just going on a walk, 2-3 times a week improves baseline mood state, as well as enhances prefrontal and hippocampal function. These areas of the brain are crucial for complex behaviors like planning and personality development, as well as memory and learning.

    Mid Fitness

    The suggested regimen is, without surprise, to slightly increase your regular workouts over three months. Whilst you’re already getting the benefits from the low-fitness routine, there is a likelihood that you’ll increase your baseline dopamine and serotonin levels–which, of course, we love! Read more on dopamine herehere, or here.

    High Fitness

    If you consider yourself in the high fitness bracket then well done, you’re doing an amazing job! Wendy Suzuki doesn’t make many suggestions for you; all she mentions is that there is the possibility of “too much” exercise actually having negative effects on the brain. However, if you’re not competing at an Olympic level, you should be fine.

    Fitness and Exercise in General

    Of course, fitness and exercise are both very broad terms. We would suggest that you find an exercise routine that you genuinely enjoy–something that is easy to continue over the long term. Try browsing different areas of exercise to see what resonates with you. For instance, Total Fitness After 40 is a great book on all things fitness in the second half of your life. Alternatively, search through our archive for fitness-related material.

    Anyway, without further ado, here is today’s video:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • What Most People Don’t Know About Hearing Aids

    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.

    Dr. Juliëtte Sterkens, a doctor of audiology, makes things clearer in this TEDx talk:

    The sound of the future

    Half of all adults experience hearing loss by the age of 75, and by 85, that goes up to two thirds. Untreated hearing loss leads to depression, social isolation, cognitive decline, and even an increased fall risk.

    It’s not just about reduced volume though; Dr. Sterkens points out that for many (like this writer!) it’s more a matter of unequal pitch perception and difficulty in speech clarity. Most hearing aids just amplify sound, and don’t fully restore clarity, especially beyond a short range.

    However, technology keeps marching forwards there have been improvements in the move from analog to digital, and today’s bluetooth-enabled hearing aids often do a lot better, especially in the case of things like TV transmitters and clip-on microphones.

    Out and about, you might see signs sometimes saying “Hearing Loop Enabled”, and those transmit sound directly to telecoil-equipped hearing aids—venues with public address systems are legally required to provide hearing accommodations like this. Many hearing aids include telecoils, but users often aren’t informed or don’t have them activated, which is unfortunate, because telecoils improve hearing dramatically in loop-enabled venues.

    Dr. Sterkens makes a plea for us to, as applicable,

    • Activate telecoils and insist on them in new hearing aids.
    • Advocate for assistive listening systems in public venues.
    • Use available resources like the Hearing Loss Association of America for tools and information.
    • Familiarize ourselves with accessibility laws and report non-compliance.
    • Aim to make the world more accessible for people with hearing loss through advocacy, technology, and awareness.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Dealing With Hearing Loss

    Take care!

    Don’t Forget…

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