5 Stretches To Relieve The Pain From Sitting & Poor Posture
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Sitting is not good for the health, yes often it’s a necessity of modern life, especially if driving. To make things worse, it can often be difficult to remember to maintain good posture the rest of the time, if it’s not a habit. So, while reducing sitting and improving posture are both very good things to do, here are 5 stretches to mitigate the damage meanwhile:
Daily doses:
These are best done at a rate of 2–3 sets daily:
Cat-Cow Stretch:
- Benefits: eases spinal tension, boosts flexibility, improves posture.
- How to: start on all fours, alternate between arching and rounding your back while syncing with your breath (10-15 times).
Butterfly Stretch:
- Benefits: loosens tight hips, improves lower back flexibility, and enhances mobility for activities like squats.
- How to: sit with soles of feet together, let knees fall toward the floor, lean forward slightly, and hold for 30 seconds to 1 minute.
Supine Twist:
- Benefits: unlocks the spine, relieves post-workout tension, and relaxes the shoulders and hips.
- How to: lie on your back, bend knees, twist to one side while keeping shoulders grounded, and hold for 30 seconds to 1 minute per side.
Calf Stretch:
- Benefits: improves ankle mobility, loosens tight calves, and prevents injuries like Achilles tendinitis.
- How to: stand facing a wall, extend one leg back with the heel on the ground, lean into the stretch, or use a step for deeper stretches. Hold for 30 seconds to 1 minute per leg.
Child’s Pose:
- Benefits: decompresses the spine, relaxes hips, and relieves tension in back and thighs.
- How to: start on hands and knees, sit back onto your heels, stretch arms forward, and rest forehead on the mat. Hold for 30 seconds to 1 minute.
For more on each of these, plus visual demonstrations, enjoy:
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10 Tips To Reduce Morning Pain & Stiffness With Arthritis
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The #1 Foot Health Secret Everyone Over 50 Should Know
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Our favorite over-50s specialist physio Will Harlow is here to keep us on our toes:
Mobility requires mobilization
As we age, our toes are inclined to become stiffer. Stiff toes lead to balance issues and increased risk of falling.
A study cited in the video showed that two weeks of toe mobilization improved foot-ground contact by 30% in older adults, enhancing balance and reducing falls.
Here’s the routine:
- Toe flexion:
- Apply moisturizer or oil to your hands.
- Pull your toes downwards, then let them return their normal position.
- Repeat for one minute per foot.
- Toe extension:
- Rub hands from the heel under the toes.
- Push your toes upwards, then let them return to their normal position.
- Repeat for one minute per foot.
- Foot rotation:
- Hold both sides of your foot and twist it in one direction, then the other.
- This helps loosen foot joints and improve flexibility.
- Perform for one minute in each direction per foot.
For more on each of these plus visual demonstrations, enjoy:
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You might also like:
Steps For Keeping Your Feet A Healthy Foundation
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In Defense of Food – by Michael Pollan
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Eat more like the French. Or the Italians. Or the Japanese. Or…
Somehow, whatever we eat is not good enough, and we should always be doing it differently!
Michael Pollan takes a more down-to-Earth approach.
He kicks off by questioning the wisdom of thinking of our food only in terms of nutritional profiles, and overthinking healthy-eating. He concludes, as many do, that a “common-sense, moderate” approach is needed.
And yet, most people who believe they are taking a “common-sense, moderate” approach to health are in fact over-fed yet under-nourished.
So, how to fix this?
He offers us a reframe: to think of food as a relationship, and health being a product of it:
- If we are constantly stressing about a relationship, it’s probably not good.
- On the other hand, if we are completely thoughtless about it, it’s probably not good either.
- But if we can outline some good, basic principles and celebrate it with a whole heart? It’s probably at the very least decent.
The style is very casual and readable throughout. His conclusions, by the way, can be summed up as “Eat real food, make it mostly plants, and make it not too much”.
However, to summarize it thusly undercuts a lot of the actual value of the book, which is the principles for discerning what is “real food” and what is “not too much”.
Bottom line: if you’re tired of complicated eating plans, this book can help produce something very simple, attainable, and really quite good.
Click here to check out In Defense of Food, for some good, hearty eating.
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15 Easy Japanese Habits That Will Transform Your Health
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The original title says “no-cost habits”, but in fairness, for most of us food is not usually free (alas). So, we will say “easy” instead, because they are indeed easy to build into your life:
15 Healthy Habits To Adopt
We’ll not keep them a mystery; they are:
- Intermittent fasting: naturally fasting for at least 12 hours overnight improves digestion and sleep quality.
- Fermented foods: regularly consuming fermented foods (like kimchi, or even just sauces like miso and shio koji) supports gut health.
- Rice & legumes over wheat: choosing wholegrain rice as a staple reduces bloating and benefits skin health (lentils are even better).
- Big breakfast, light dinner: eating a heavier breakfast and a lighter dinner gives energy in the morning and allows digestion to rest at night.
- Balancing indulgences: enjoying social meals without guilt and balancing food intake the next day.
- Daily gentle exercise: doing at least 15 minutes of yoga, Pilates, or light walking for long-term health.
- Daily baths: taking a warm bath boosts blood circulation and relaxation.
- Eating seasonal & diverse foods: including a variety of fresh, seasonal ingredients for balanced nutrition.
- Consistent morning routine: waking up at the same time, cleansing and moisturizing, and having a proper breakfast.
- Enjoying soup with meals: consuming nutrient-rich soups with vegetables and protein to prevent overeating.
- Chewing food thoroughly: eating slowly and chewing well aids digestion and enhances enjoyment.
- Light seasoning in food: avoiding overly salty or flavorful meals to appreciate natural tastes.
- Maintaining good posture: paying attention to posture during daily activities for better overall health.
- Prioritizing protein intake: eating protein-rich foods like tofu, beans, eggs, and fish, to maintain skin firmness as well as muscletone.
- Confidence in aging: focusing on internal well-being over external opinions and embracing health at every age.
For more on each of these, enjoy:
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Can a drug like Ozempic help treat addictions to alcohol, opioids or other substances?
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Semaglutide (sold as Ozempic, Wegovy and Rybelsus) was initially developed to treat diabetes. It works by stimulating the production of insulin to keep blood sugar levels in check.
This type of drug is increasingly being prescribed for weight loss, despite the fact it was initially approved for another purpose. Recently, there has been growing interest in another possible use: to treat addiction.
Anecdotal reports from patients taking semaglutide for weight loss suggest it reduces their appetite and craving for food, but surprisingly, it also may reduce their desire to drink alcohol, smoke cigarettes or take other drugs.
But does the research evidence back this up?
Animal studies show positive results
Semaglutide works on glucagon-like peptide-1 receptors and is known as a “GLP-1 agonist”.
Animal studies in rodents and monkeys have been overwhelmingly positive. Studies suggest GLP-1 agonists can reduce drug consumption and the rewarding value of drugs, including alcohol, nicotine, cocaine and opioids.
Out team has reviewed the evidence and found more than 30 different pre-clinical studies have been conducted. The majority show positive results in reducing drug and alcohol consumption or cravings. More than half of these studies focus specifically on alcohol use.
However, translating research evidence from animal models to people living with addiction is challenging. Although these results are promising, it’s still too early to tell if it will be safe and effective in humans with alcohol use disorder, nicotine addiction or another drug dependence.
What about research in humans?
Research findings are mixed in human studies.
Only one large randomised controlled trial has been conducted so far on alcohol. This study of 127 people found no difference between exenatide (a GLP-1 agonist) and placebo (a sham treatment) in reducing alcohol use or heavy drinking over 26 weeks.
In fact, everyone in the study reduced their drinking, both people on active medication and in the placebo group.
However, the authors conducted further analyses to examine changes in drinking in relation to weight. They found there was a reduction in drinking for people who had both alcohol use problems and obesity.
For people who started at a normal weight (BMI less than 30), despite initial reductions in drinking, they observed a rebound increase in levels of heavy drinking after four weeks of medication, with an overall increase in heavy drinking days relative to those who took the placebo.
There were no differences between groups for other measures of drinking, such as cravings.
Some studies show a rebound increase in levels of heavy drinking. Deman/Shutterstock In another 12-week trial, researchers found the GLP-1 agonist dulaglutide did not help to reduce smoking.
However, people receiving GLP-1 agonist dulaglutide drank 29% less alcohol than those on the placebo. Over 90% of people in this study also had obesity.
Smaller studies have looked at GLP-1 agonists short-term for cocaine and opioids, with mixed results.
There are currently many other clinical studies of GLP-1 agonists and alcohol and other addictive disorders underway.
While we await findings from bigger studies, it’s difficult to interpret the conflicting results. These differences in treatment response may come from individual differences that affect addiction, including physical and mental health problems.
Larger studies in broader populations of people will tell us more about whether GLP-1 agonists will work for addiction, and if so, for whom.
How might these drugs work for addiction?
The exact way GLP-1 agonists act are not yet well understood, however in addition to reducing consumption (of food or drugs), they also may reduce cravings.
Animal studies show GLP-1 agonists reduce craving for cocaine and opioids.
This may involve a key are of the brain reward circuit, the ventral striatum, with experimenters showing if they directly administer GLP-1 agonists into this region, rats show reduced “craving” for oxycodone or cocaine, possibly through reducing drug-induced dopamine release.
Using human brain imaging, experimenters can elicit craving by showing images (cues) associated with alcohol. The GLP-1 agonist exenatide reduced brain activity in response to an alcohol cue. Researchers saw reduced brain activity in the ventral striatum and septal areas of the brain, which connect to regions that regulate emotion, like the amygdala.
In studies in humans, it remains unclear whether GLP-1 agonists act directly to reduce cravings for alcohol or other drugs. This needs to be directly assessed in future research, alongside any reductions in use.
Are these drugs safe to use for addiction?
Overall, GLP-1 agonists have been shown to be relatively safe in healthy adults, and in people with diabetes or obesity. However side effects do include nausea, digestive troubles and headaches.
And while some people are OK with losing weight as a side effect, others aren’t. If someone is already underweight, for example, this drug might not be suitable for them.
In addition, very few studies have been conducted in people with addictive disorders. Yet some side effects may be more of an issue in people with addiction. Recent research, for instance, points to a rare risk of pancreatitis associated with GLP-1 agonists, and people with alcohol use problems already have a higher risk of this disorder.
Other drugs treatments are currently available
Although emerging research on GLP-1 agonists for addiction is an exciting development, much more research needs to be done to know the risks and benefits of these GLP-1 agonists for people living with addiction.
In the meantime, existing effective medications for addiction remain under-prescribed. Only about 3% of Australians with alcohol dependence, for example, are prescribed medication treatments such as like naltrexone, acamprosate or disulfiram. We need to ensure current medication treatments are accessible and health providers know how to prescribe them.
Continued innovation in addiction treatment is also essential. Our team is leading research towards other individualised and effective medications for alcohol dependence, while others are investigating treatments for nicotine addiction and other drug dependence.
Read the other articles in The Conversation’s Ozempic series here.
Shalini Arunogiri, Addiction Psychiatrist, Associate Professor, Monash University; Leigh Walker, , Florey Institute of Neuroscience and Mental Health, and Roberta Anversa, , The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline
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Valeriia Veksler is a registered nurse with a background in cosmetic medicine. She’s been practicing for 7 years, and on the strength of that, is going to teach us how to give our face some love for 7 minutes:
The routine, step by step
Preparation: clean your face and apply your usual moisturizer. Breathe deeply: Inhale through the nose, exhale to release tension.
Neck massage: use fingertips in circular motion from the bottom of the neck to the hairline and back for 30 seconds. This helps promote blood flow to the face.
Sternocleidomastoid massage: use knuckles to massage in circles from the sternal area up to the jawline and down to the collarbone for 30 seconds. Keep posture straight, shoulders down, and relax muscles.
Collarbone pressure: apply and release pressure with fingertips above the collarbones for 30 seconds. This stimulates lymphatic flow and helps reduce puffiness.
Under-chin massage: use knuckles to massage side-to-side under the chin for 30 seconds. Relax the under-chin area and promote lymphatic drainage.
Jawline massage: with knuckles, massage from the chin towards the ears in circular motion for 30 seconds. Relax the jaw.
Nasolabial fold and nose massage: place index fingers near nostrils and move mouth in a “O” shape, then massage around the nostrils and up the nose for 30 seconds.
Smile line lift: press palms on the smile lines and slide hands up towards the temples for 30 seconds. This helps lift the face and sculpt cheekbones.
Under-eye massage: use index fingers in a hook shape, massaging under the eyes along the bone structure for 30 seconds. This promotes blood flow and lymphatic drainage.
Temple lift: use fingertips to lift the area near the left temple for 30 seconds, then assist with the opposite hand to lift further. Repeat on the other side. This reduces crow’s feet and lifts the corners of the eyes.
Forehead lift: place hands on the forehead, lock fingers, and gently elevate the skin upwards. Glide fingers towards the hairline for 30 seconds. This promotes blood flow and smooths the forehead.
Relax 11 Lines: place fingers at the center of the forehead, gently press into the tissue, and let them glide away from each other towards the eyebrows for 30 seconds.
Bonus:
- Ensure good posture throughout.
- Relax, stay mindful, and breathe deeply during the exercises.
- Feel the warmth and energy from improved circulation, after the routine.
For more on all of this plus a visual demonstration of everything, enjoy:
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Want to learn more?
You might also like to read:
Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow
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White Bread vs White Pasta – Which Is Healthier?
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Our Verdict
When comparing a white bread to a white pasta, we picked the pasta.
Why?
Neither are great for the health! But like for like, the glycemic index of the bread is usually around 150% of the glycemic index for pasta.
All that said, we heartily recommend going for wholegrain in either case!
Bonus tip: cooking pasta “al dente”, so it is still at least a little firm to the bite, results in a lower GI compared to being boiled to death.
Bonus bonus tip: letting pasta cool increases resistant starches. You can then reheat the pasta without losing this benefit.
Please don’t put it in the microwave though; you will make an Italian cry. Instead, simply put it in a colander and pour boiling water over it, and then serve in your usual manner (a good approach if serving it separately is: put it in the serving bowl/dish/pan, drizzle a little extra virgin olive oil and a little cracked black pepper, stir to mix those in, and serve)
Enjoy!
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