6-Minute Core Strength – by Dr. Jonathan Su
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We don’t normally do author biographies here, but in this case it’s worth noting that Dr. Su is a physiotherapist, military rehab expert, and an IAYT yoga therapist. So, these things together certainly do lend weight to his advice.
About the “6-minute” thing: this is in the style of the famous “7-minute workout” and “5 Minutes’ Physical Fitness” etc, and refers to how long each exercise session should take. The baseline is one such session per day, though of course doing more than one set of 6 minutes each time is a bonus if you wish to do so.
The exercises are focused on core strength, but they also include hip and shoulder exercises, since these are after all attached to the core, and hip and shoulder mobility counts for a lot.
A particular strength of the book is in troubleshooting mistakes of the kind that aren’t necessarily visible from photos; in this case, Dr. Su explains what you need to go for in a certain exercise, and how to know if you are doing it correctly. This alone is worth the cost of the book, in this reviewer’s opinion.
Bottom line: if you want core strength and want it simple yet comprehensive, this book can guide you.
Click here to check out 6-Minute Core Strength, and strengthen yours!
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Paracetamol pack sizes and availability are changing. Here’s what you need to know
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Changes are coming into effect from February 1 about how paracetamol is sold in Australia.
This mainly affects pack sizes of paracetamol sold outside pharmacies and how paracetamol is accessed in pharmacies.
The changes, announced by Australia’s drug regulator, are in line with moves internationally to reduce the harms of liver toxicity and the risk of overdose.
However, there are no new safety concerns when paracetamol is used as directed. And children’s products are not affected.
Bowonpat Sakaew/Shutterstock What is paracetamol?
Paracetamol is commonly sold under brand names such as Panadol, Dymadon and Panamax. It’s used to treat mild pain and fever for short periods or can be prescribed for chronic (long-term) pain.
Millions of packs of this cheap and accessible medicine are sold in Australia every year.
Small packs (up to 20 tablets) have been available from supermarkets and other retailers such as petrol stations. Larger packs (up to 100 tablets) are only available from pharmacies.
Paracetamol is relatively safe when used as directed. However, at higher-than-recommended doses, it can cause liver toxicity. In severe cases and when left untreated, this can be lethal.
Why are the rules changing?
In 2022, we wrote about how the Therapeutic Goods Administration (TGA) was considering changes to paracetamol access because of an increase in people going to hospital with paracetamol poisoning.
An expert review it commissioned found there were about 40–50 deaths every year from paracetamol poisoning between 2007 and 2020. Between 2009–10 and 2016–17, hospital admissions for this increased (from 8,617 to 11,697), before reducing in 2019–20 (8,723). Most admissions were due to intentional self-poisonings, and about half of these were among people aged ten to 24.
After the report, the TGA consulted with the public to work out how to prevent paracetamol poisonings.
Options included reducing pack sizes, limiting how many packs could be bought at once, moving larger packs behind the pharmacy counter and restricting access by age.
Responses were mixed. Although responses supported the need to prevent poisonings, there were concerns about how changes might affect:
- people with chronic pain, especially those in regional areas, where it may be harder to access pharmacies and, therefore, larger packs
- people on limited incomes, if certain products were made prescription-only.
Although deaths from paracetamol poisoning are tragic and preventable, they are rare considering how much paracetamol Australians use. There is less than one death due to poisoning for every million packs sold.
Because of this, it was important the TGA addressed concerns about poisonings while making sure Australians still had easy access to this essential medicine.
If you buy large packs of paracetamol for chronic pain, you’ll need to go to the pharmacy counter. StratfordProductions/Shutterstock So what’s changing?
The key changes being introduced relate to new rules about the pack sizes that can be sold outside pharmacies, and the location of products sold in pharmacies.
From February 1, packs sold in supermarkets and places other than pharmacies will reduce from a maximum 20 tablets to 16 tablets per pack. These changes bring Australia in line with other countries. These include the United Kingdom, which restricted supermarket packs to 16 tablets in 1998, and saw reductions in poisonings.
In all jurisdictions except Queensland and Western Australia, packs sold in pharmacies larger than 50 tablets will move behind the pharmacy counter and can only be sold under pharmacist supervision. In Queensland and WA, products containing more than 16 tablets will only be available from behind the pharmacy counter and sold under pharmacist supervision.
In all jurisdictions, any packs containing more than 50 tablets will need to be sold in blister packs, rather than bottles.
Several paracetamol products are not affected by these changes. These include children’s products, slow-release formulations (for example, “osteo” products), and products already behind the pharmacy counter or only available via prescription.
What else do I need to know?
These changes have been introduced to reduce the risk of poisonings from people exceeding recommended doses. The overall safety profile of paracetamol has not changed.
Paracetamol is still available from all current locations and there are no plans to make it prescription-only or remove it from supermarkets altogether. Many companies have already been updating their packaging to ensure there are no gaps in supply.
The reduction in pack sizes of paracetamol available in supermarkets means a pack of 16 tablets will now last two days instead of two-and-a-half days if taken at the maximum dose (two tablets, four times a day). Anyone in pain that does not improve after short-term use should speak to their pharmacist or GP.
For people who use paracetamol regularly for chronic pain, it is more cost-effective to continue buying larger packs from pharmacies. As larger packs (50+ tablets) need to be kept out of sight, you will need to ask at the pharmacy counter. Pharmacists know that for many people it’s appropriate to use paracetamol daily for chronic pain.
Natasa Gisev, Clinical pharmacist and Scientia Associate Professor at the National Drug and Alcohol Research Centre, UNSW Sydney and Ria Hopkins, Postdoctoral Research Fellow, National Drug and Alcohol Research Centre, UNSW Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Vital Aspects of Holistic Wellness
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It’s Q&A Day!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
Q: I am interested in the following: Aging, Exercise, Diet, Relationships, Purpose, Lowering Stress
You’re going to love our Psychology Sunday editions of 10almonds! You might like some of these…
- Relationships: Seriously Useful Communication Skills!
- Purpose: Are You Flourishing? (There’s a Scale)
- Managing stress: Lower Your Cortisol! (Here’s Why & How)
- Also about managing stress: Sunday Stress-Buster
- Also applicable to stress: How To Set Your Anxiety Aside
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Wouldn’t It Be Nice To Have Regenerative Superpowers?
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The Best-Laid Schemes of Mice and Medical Researchers…
This is Dr. Ellen Heber-Katz. She’s an internationally-renowned immunologist and regeneration biologist, but her perhaps greatest discovery was accidental.
Unlike in Robert Burns’ famous poem, this one has a happy ending!
But it did involve the best-laid schemes of mice and medical researchers, and how they did indeed “gang gagly“ (or in the English translation, “go awry”).
How it started…
Back in 1995, she was conducting autoimmune research, and doing a mouse study. Her post-doc assistant was assigned to punch holes in the ears of mice that had received an experimental treatment, to distinguish them from the control group.
However, when the mice were later checked, none of them had holes (nor even any indication there ever had been holes punched)—the experiment was ruined, though the post-doc swore she did her job correctly.
So, they had to start from scratch in the new year, but again, a second batch of mice repeated the trick. No holes, no wounds, no scarring, not disruption to their fur, no damage to the cartilage that had been punched through.
In a turn of events worthy of a superhero origin story, they discovered that their laboratory-made autoimmune disease had accidentally given the mice super-healing powers of regeneration.
In the animal kingdom, this is akin to a salamander growing a new tail, but it’s not something usually found in mammals.
Read: A New Murine Model for Mammalian Wound Repair and Regeneration
How it’s going…
Dr. Heber-Katz and colleagues took another 20 years of work to isolate hypoxia-inducible factor-1a (HIF-1a) as a critical molecule that, if blocked, would eliminate the regenerative response.
Further, a drug (which they went on to patent), 1,4-dihydrophenonthrolin-4-one-3-carboxylic acid (1,4-DPCA), chemically induced this regenerative power:
See: Drug-induced regeneration in adult mice
Another 5 years later, they found that this same drug can be used to stimulate the regrowth of bones, too:
And now…
The research is continuing. Here’s the latest, a little over a month ago:
Epithelial–mesenchymal transition: an organizing principle of mammalian regeneration
Regrowing nerves has also been added into the list of things the drug can do.
What about humans?
Superpowered mice are all very well and good, but when can we expect this in humans?
The next step is testing the drug in larger animals, which she hopes to do next year, followed eventually by studies in humans.
Read the latest:
Regrowing nerves and healing without scars? A scientist’s career-long quest comes closer to fruition
Very promising!
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How autoimmune encephalitis disrupts thinking, memory and everyday life
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Have you ever found yourself searching for a word you should know, forgetting what you were just doing, or feeling mentally foggy for no obvious reason?
These everyday lapses are common and are most often a normal part of life, or a sign we might be tired or stressed. But for some people, they could be early signs of a rare condition called autoimmune encephalitis. This is when the body’s own immune system mistakenly attacks the brain and causes inflammation and swelling.
It can happen suddenly and at any age. Sometimes it follows a viral infection, but in many cases, the exact cause is unknown.
Autoimmune encephalitis is rare, affecting up to roughly 14 people in 100,000 each year. However, as awareness and testing improve, doctors are realising it’s more common than once thought.
So, what are the signs of autoimmune encephalitis, and how is it treated?
Natalia Lebedinskaia/Getty What does it do to the brain?
Autoimmune encephalitis causes inflammation that disrupts normal brain function, affecting how people think, remember and process information.
The inflammation often begins in the limbic system – the part of the brain that regulates emotions and forms memories. From there, inflammation can spread along connected brain networks, disrupting attention, language and planning.
Symptoms can range from striking changes – such as seizures, personality changes and hallucinations – to subtler difficulties, including confusion, forgetfulness, trouble focusing and feeling mentally slower.
These changes may come and go, or seem like stress or fatigue. Over time, they can make everyday life significantly more difficult.
As symptoms are not always visible, they are easily overlooked, resulting in delays or misdiagnosis.
MRI scans may reveal signs of swelling or inflammation, but many people have normal results in the disease’s early stages.
PET scans, which are able to measure changes in brain activity or microscopic inflammation, can sometimes detect these changes sooner.
The toll on everyday life and relationships
A 2023 Australian study of 50 people with autoimmune encephalitis found those with the disease often struggle with:
- concentration and attention
- short-term memory
- processing speed (how quickly they can take in and respond to information)
- planning, organising and decision-making (known as executive function).
This can make daily tasks such as following a conversation, writing an email or managing a schedule feel exhausting. Some people say they feel like a completely different person after becoming ill – more anxious, less confident and mentally foggy.
Nearly a third of people with this condition don’t return to work or study because of ongoing difficulties with thinking and emotions. Others may return, but need modified duties or extra time to complete tasks.
Cognitive problems can also affect relationships. Family and friends may not always understand what’s changed, especially if the person “looks fine”.
This disconnect can lead to frustration and isolation. Caregivers often carry the emotional load while trying to navigate a condition that’s still not widely understood.
It’s often misdiagnosed
One of the biggest challenges with autoimmune encephalitis is how often it’s misdiagnosed.
Its cognitive symptoms are commonly mistaken for depression, anxiety, chronic fatigue or early dementia.
There isn’t one single test that confirms autoimmune encephalitis. Many people will have multiple appointments and tests before doctors can determine exactly what’s happening. These might include:
- blood and spinal fluid tests to look for signs of inflammation or specific antibodies that target the brain
- MRI and PET brain scans to detect inflammation or changes in brain activity
- an electroencephalogram (EEG) to identify abnormal electrical activity or seizure patterns
- cognitive tests to assess thinking, attention, memory and problem-solving.
In some cases, the diagnosis is made based on symptoms and supportive findings even before antibody results are available – which can take time.
How is it treated?
Delays in diagnosis can cause further brain injury, as inflammation keeps progressing. So early treatment is key to reduce inflammation, reverse symptoms and help prevent long-term effects.
Treatment often combines:
- medications, such as steroids to reduce inflammation or immunoglobulin to calm the immune response
- anti-seizure medications, if the person experiences seizures
- cognitive rehabilitation, such as cognitive exercises, to help with thinking and memory
- psychological support, such as cognitive behavioural therapy, to deal with emotional changes.
Researchers are also developing better ways to assess and track symptoms, including self-report questionnaires and formal cognitive testing. These are essential for personalising treatment and measuring progress.
Recovery looks different for everyone
Many people can make a full recovery – especially when treatment starts early – but not everyone does. Some people with autoimmune encephalitis may recover quickly, while others take months or years to feel like themselves again.
Support makes a huge difference. People are more likely to recover well and rebuild confidence and independence when they have flexible school or work arrangements, access to therapy, and a support system that understands what they’re going through.
Living with a condition that affects your thinking can create a great sense of frustration. Because it’s not always visible to others, it can lead to isolation or self-doubt.
So mental health care is also vital. Counselling or peer support groups can provide much-needed emotional support and practical tips.
The takeaway
Autoimmune encephalitis is rare and its symptoms can overlap with many other, far more common conditions.
If you’re worried about yourself or a loved one, it’s best to speak first with your GP. They can arrange blood tests and refer you to a neurologist for further assessment if needed.
Katherine Y. Ko, Postdoctoral Research Fellow in Neuroscience, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How To Avoid Age-Related Macular Degeneration
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Avoiding Age-Related Macular Degeneration
Eye problems can strike at any age, but as we get older, it becomes a lot more likely. In particular, age-related macular degeneration is, as the name suggests, an age-bound disease.
Is there no escaping it, then?
The risk factors for age-related macular degeneration are as follows:
- Being over the age of 55 (can’t do much about this one)
- Being over the age of 65 (risk climbs sharply now)
- Having a genetic predisposition (can’t do much about this one)
- Having high cholesterol (this one we can tackle)
- Having cardiovascular disease (this one we can tackle)
- Smoking (so, just don’t)
Genes predispose; they don’t predetermine. Or to put it another way: genes load the gun, but lifestyle pulls the trigger.
Preventative interventions against age-related macular degeneration
Prevention is better than a cure in general, and this especially goes for things like age-related macular degeneration, because the most common form of it has no known cure.
So first, look after your heart (because your heart feeds your eyes).
See also: The Mediterranean Diet
Next, eat to feed your eyes specifically. There’s a lot of research to show that lutein helps avoid age-related diseases in the eyes and the rest of the brain, too:
See also: Brain Food? The Eyes Have It
Do supplements help?
They can! There was a multiple-part landmark study by the National Eye Institute, a formula was developed that reduced the 5-year risk of intermediate disease progressing to late disease by 25–30%. It also reduced the risk of vision loss by 19%.
You can read about both parts of the study here:
Age-Related Eye Disease Studies (AREDS/AREDS2): major findings
As you can see, an improvement was made between the initial study and the second one, by replacing beta-carotene with lutein and zeaxanthin.
The AREDS2 formula contains:
- 500 mg vitamin C
- 180 mg vitamin E
- 80 mg zinc
- 10 mg lutein
- 2 mg copper
You can learn more about these supplements, and where to get them, here on the NEI’s corner of the official NIH website:
AREDS 2 Supplements for Age-Related Macular Degeneration
Take care of yourself!
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Nori vs Spinach – Which is Healthier?
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Our Verdict
When comparing nori to spinach, we picked the nori.
Why?
Spinach may be a superfood in its own right, but so is seaweed, and nori already beat famous superfood spirulina, so this victory isn’t too surprising. Let’s break it down:
In terms of macros, nori has more protein while spinach has more fiber; a tie.
In the category of vitamins, nori has more of vitamins B1, B2, B3, B5, B6, B7, B9, B12, and C, while spinach has more of vitamins A, E, K, and choline. Yes, nori is one of the few non-animal sources of vitamin B12! It’s unlikely you’ll eat nori in sufficient quantities for it to be your only source of vitamin B12, but it’s there, whereas spinach has none. In any case, a win for nori even just by strength of numbers here.
When it comes to minerals, nori has more copper, iodine, manganese, phosphorus, potassium, selenium, and zinc, while spinach has more calcium, magnesium, and selenium. Iodine isn’t usually one of the minerals we compare here (since there aren’t more than trace amounts in most of the foods we compare here), but we mention it in this instance because nori is an excellent source of this important mineral that’s often lacking in many people’s diets, and while many seaweeds are too rich in iodine (containing potentially harmful megadoses if eaten in excess), 10g of nori contains a very healthy dose. Once again, another clear win for nori, by strength of numbers and by special considerations too.
As a final note, it’s worth bearing in mind that spinach has a high oxalate content (that’s not a problem for most people, but bad if you have certain kidney issues), while nori has almost none, and furthermore contains chemicals that actually reduce kidney stone risk. So that’s another point in nori’s favor.
Adding up the sections makes for an overall win for nori, but by all means enjoy either or both (unless you have kidney problems), as spinach is very nutritionally dense too; it just doesn’t look it when standing next to nori!
Want to learn more?
You might like:
A Deeper Dive Into Seaweed ← this is about various kinds of seaweed, albeit with a focus on nori
…and also:
21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori was an important part of the diet enjoyed here
Enjoy!
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