
7 Essential Devices For Hand Arthritis: Regain Control of Your Life
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Dr. Diana Girnita is a double board-certified physician in rheumatology and internal medicine. With a PhD in immunology (on top of her MD), and training at Harvard and top universities, she founded Rheumatologist OnCall, offering integrative medicine to broaden rheumatology access. Here’s what she has to say about things that make life easier:
Get your hands on these…
The seven devices that Dr. Girnita recommends are:
- Hand grip strengthener: helps build grip strength with a spring-loaded mechanism. Regular use can improve strength and reduce pain.
- Finger exerciser: different device; similar principle: it strengthens hand and finger muscles using resistance, enhancing hand function.
- Moisturizing paraffin bath: a heated paraffin wax bath that soothes hands, providing heat therapy and moisturizing the skin.
- Weighted silverware: weighted utensils (knives, forks, spoons) make gripping easier and provide stability for eating.
- Foam tubing grips: foam covers to make kitchen tools, toothbrushes, and hairbrushes easier to grip.
- Electric can-opener: reduces strain in opening cans, making meal preparation more accessible.
- Compression gloves: provide gentle compression to reduce swelling and pain, improving hand flexibility and circulation.
- Door knob cover grips: make it easier to turn doorknobs by providing a larger surface to grip.
- Wider-grip pens: ergonomically designed pens with a larger diameter and softer grip reduce hand strain while writing.
This writer, who does not have arthritis but also does not have anything like the grip strength she used to, also recommends a jar opener like this one.
As a bonus, if you spend a lot of time writing at a computer, an ergonomic split keyboard like this one goes a long way to avoiding carpal tunnel syndrome, and logically must be better for arthritis than a regular keyboard; another excellent thing to have (that again this writer uses and swears by) is an ergonomic vertical mouse like this one (aligns the wrist bones correctly; the “normal” horizontal version is woeful for the carpal bones). These things are both also excellent to help avoid worsening peripheral neuropathy (something that troubles this writer’s wrists if she’s not careful, due to old injuries there).
For more on the seven things otherwise listed above, enjoy:
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Want to learn more?
You might also like to read:
- Avoiding/Managing Rheumatoid Arthritis
- Avoiding/Managing Osteoarthritis
- Managing Chronic Pain (Realistically!)
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What is pathological demand avoidance – and how is it different to ‘acting out’?
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“Charlie” is an eight-year-old child with autism. Her parents are worried because she often responds to requests with insults, aggression and refusal. Simple demands, such as being asked to get dressed, can trigger an intense need to control the situation, fights and meltdowns.
Charlie’s parents find themselves in a constant cycle of conflict, trying to manage her and their own reactions, often unsuccessfully. Their attempts to provide structure and consequences are met with more resistance.
What’s going on? What makes Charlie’s behaviour – that some are calling “pathological demand avoidance” – different to the defiance most children show their parents or carers from time-to-time?
What is pathological demand avoidance?
British developmental psychologist Elizabeth Newson coined the term “pathological demand avoidance” (commonly shortened to PDA) in the 1980s after studying groups of children in her practice.
A 2021 systematic review noted features of PDA include resistance to everyday requests and strong emotional and behavioural reactions.
Children with PDA might show obsessive behaviour, struggle with persistence, and seek to control situations. They may struggle with attention and impulsivity, alongside motor and coordination difficulties, language delay and a tendency to retreat into role play or fantasy worlds.
PDA is also known as “extreme demand avoidance” and is often described as a subtype of autism. Some people prefer the term persistent drive for autonomy or pervasive drive for autonomy.
What does the evidence say?
Every clinician working with children and families recognises the behavioural profile described by PDA. The challenging question is why these behaviours emerge.
PDA is not currently listed in the two diagnostic manuals used in psychiatry and psychology to diagnose mental health and developmental conditions, the current Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and the World Health Organization’s International Classification of Diseases (ICD-11).
Researchers have reported concerns about the science behind PDA. There are no clear theories or explanations of why or how the profile of symptoms develop, and little inclusion of children or adults with lived experience of PDA symptoms in the studies. Environmental, family or other contextual factors that may contribute to behaviour have not been systematically studied.
A major limitation of existing PDA research and case studies is a lack of consideration of overlapping symptoms with other conditions, such as autism, attention deficit hyperactivity disorder (ADHD), oppositional defiant disorder, anxiety disorder, selective mutism and other developmental disorders. Diagnostic labels can have positive and negative consequences and so need to be thoroughly investigated before they are used in practice.
Classifying a “new” condition requires consistency across seven clinical and research aspects: epidemiological data, long-term patient follow-up, family inheritance, laboratory findings, exclusion from other conditions, response to treatment, and distinct predictors of outcome. At this stage, these domains have not been established for PDA. It is not clear whether PDA is different from other formal diagnoses or developmental differences.
When a child is stressed, demands or requests might tip them into fight, flight or freeze mode. Shutterstock Finding the why
Debates over classification don’t relieve distress for a child or those close to them. If a child is “intentionally” engaged in antisocial behaviour, the question is then “why?”
Beneath the behaviour is almost always developmental difference, genuine distress and difficulty coping. A broad and deep understanding of developmental processes is required.
Interestingly, while girls are “under-represented” in autism research, they are equally represented in studies characterising PDA. But if a child’s behaviour is only understood through a “pathologising” or diagnostic lens, there is a risk their agency may be reduced. Underlying experiences of distress, sensory overload, social confusion and feelings of isolation may be missed.
So, what can be done to help?
There are no empirical studies to date regarding PDA treatment strategies or their effectiveness. Clinical advice and case studies suggest strategies that may help include:
- reducing demands
- giving multiple options
- minimising expectations to avoid triggering avoidance
- engaging with interests to support regulation.
Early intervention in the preschool and primary years benefits children with complex developmental differences. Clinical care that involves a range of medical and allied health clinicians and considers the whole person is needed to ensure children and families get the support they need.
It is important to recognise these children often feel as frustrated and helpless as their caregivers. Both find themselves stuck in a repetitive cycle of distress, frustration and lack of progress. A personalised approach can take into account the child’s unique social, sensory and cognitive sensitivities.
In the preschool and early primary years, children have limited ability to manage their impulses or learn techniques for managing their emotions, relationships or environments. Careful watching for potential triggers and then working on timetables and routines, sleep, environments, tasks, and relationships can help.
As children move into later primary school and adolescence, they are more likely to want to influence others and be able to have more self control. As their autonomy and ability to collaborate increases, the problematic behaviours tend to reduce.
Strategies that build self-determination are crucial. They include opportunities for developing confidence, communication and more options to choose from when facing challenges. This therapeutic work with children and families takes time and needs to be revisited at different developmental stages. Support to engage in school and community activities is also needed. Each small step brings more capacity and more effective ways for a child to understand and manage themselves and their worlds.
What about Charlie?
The current scope to explain and manage PDA is limited. Future research must include the voices and views of children and adults with PDA symptoms.
Such emotional and behavioural difficulties are distressing and difficult for children and families. They need compassion and practical help.
For a child like Charlie, this could look like a series of sessions where she and her parents meet with clinicians to explore Charlie’s perspective, experiences and triggers. The family might come to understand that, in addition to autism, Charlie has complex developmental strengths and challenges, anxiety, and some difficulties with adjustment related to stress at home and school. This means Charlie experiences a fight, flight, freeze response that looks like aggression, avoidance or shutting down.
With carefully planned supports at home and school, Charlie’s options can broaden and her distress and avoidance can soften. Outside the clinic room, Charlie and her family can be supported to join an inclusive local community sporting or creative activity. Gradually she can spend more time engaged at home, school and in the community.
Nicole Rinehart, Professor, Child and Adolescent Psychology, Director, Krongold Clinic (Research), Monash University; David Moseley, Senior Research Fellow, Deputy Director (Clinical), Monash Krongold Clinic, Monash University, and Michael Gordon, Associate Professor, Psychiatry, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Planning a face lift? Why asking about your mental health doesn’t always hit the mark
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If you walk into a cosmetic surgeon’s office, you probably wouldn’t expect to be asked about your recent break-up or how you cope with stress.
But in Australia, that has been standard practice for nearly three years.
That’s after the Australian Health Practitioner Regulation Agency introduced mandatory mental health screening before cosmetic procedures. This includes cosmetic surgery, like a facelift, and non-surgical procedures including cosmetic injections and laser treatments.
This decision was part of a series of reforms designed to help keep patients safe. But it has also made the Australian cosmetic industry one of the most tightly regulated in the world.
So how effective have these reforms been, almost three years on? And are patients any better off?
Anna Shvets/Pexels Cosmetic medicine is booming in Australia
Each year, Australians spend more than A$1 billion on more than 500,000 cosmetic procedures. That means we spend more money on cosmetic medicine per capita than the United States.
In 2023, more than a third of Australians were considering having cosmetic surgery in the next decade. Interest is particularly strong among young women, with 54% of young Australian women considering cosmetic surgery at some point in their lives. Most people seeking surgery hope these elective procedures will improve their appearance or self-esteem.
After having cosmetic surgery, about 80–90% of patients are satisfied with the results. Many also report feeling better about their appearance up to five years after the procedure. Some studies also show cosmetic surgery improves patients’ mood and quality of life.
However, some patients may regret a cosmetic procedure or feel worse afterwards. This is why identifying vulnerable patients, especially those considering irreversible procedures, is crucial.
So, what’s the link between cosmetic surgery and mental health?
Research shows a patient’s psychological state before any cosmetic procedure affects how they feel after an operation. People with heightened symptoms of psychological distress, such as anxiety and depression, are more likely to be dissatisfied with the results of a cosmetic procedure. They are also more likely to find their recovery challenging and even experience more physical complications after surgery.
Certain psychological conditions have a greater impact on patients’ mental health after surgery. One example is body dysmorphic disorder, where people often obsess over perceived flaws in their appearance. These so-called flaws can be subtle or not apparent to others. As a result, these patients may look to cosmetic surgery as a way to fix their perceived flaws.
A 2022 review of related studies found up to 20% of patients requesting cosmetic procedures had body dysmorphic disorder. And our 2025 study shows about 12% of Australian cosmetic patients either have unrealistic expectations of cosmetic surgery or show symptoms of body dysmorphic disorder or psychological distress.
Many patients with body dysmorphic disorder still feel dissatisfied with their appearance after cosmetic treatment. This is because they often focus on the same perceived flaw or a completely different one. This can negatively impact their mental health and, in some cases, may lead patients to take legal action against surgeons for not delivering the desired result.
The reason for screening
Nearly three years ago, the Australian Health Practitioner Regulation Agency changed its guidelines about cosmetic procedures.
As a result, doctors who perform cosmetic procedures must screen patients for psychological conditions, such as body dysmorphic disorder. They can do this by conducting interviews or using tools such as a written questionnaire.
If doctors identify any concerns, they must refer patients to a psychologist, psychiatrist or GP before proceeding with treatment.
However, a recent national survey suggests the cosmetic industry is not embracing these reforms. This research shows 84% of plastic surgeons referred fewer than 5% of patients. This is far less than our research would indicate have body dysmorphic disorder. About 70% of plastic surgeons interviewed say they would not continue screening if it were not mandatory.
Some surgeons have made their concerns public. In 2024, one group of surgeons even took the Australian Health Practitioner Regulation Agency to court. They sought to overturn the new guidelines or establish other protections for patients.
From a patient’s perspective, mandatory screening may mean they can’t undergo cosmetic surgery. In our 2025 study involving more than 8,000 Australian cosmetic patients, we found people were much more hesitant to report mental health symptoms in a cosmetic clinic, compared to when completing the same questionnaire anonymously for research. This is likely because they felt they needed to “pass” psychological screening tests to receive cosmetic surgery. So, the self-reporting element of current questionnaires is a major limitation.
So, is psychological screening necessary?
The purpose of screening was never to exclude people from cosmetic treatment. Rather, it was designed to help practitioners and patients make informed decisions.
Almost half of people considering cosmetic procedures report mental health concerns. For most, this does not make them unsuitable candidates. But in certain cases, they may benefit from delaying a cosmetic procedure. This would give them time to seek additional psychological support or talk to a practitioner about what they should expect from cosmetic surgery.
Importantly, screening tools should not be used alone. Instead, they should be part of a broader assessment of a patient’s motivations, goals and overall wellbeing. This includes a discussion of how cosmetic surgery may positively or negatively affect their mental health.
But researchers, like ourselves, are working on new screening questionnaires to help surgeons more accurately assess a patient’s mindset and identify any psychological concerns before they have a cosmetic procedure. But we need more research to know if these will improve outcomes for patients and practitioners.
Yes, talking about your mental health with a cosmetic surgeon may feel uncomfortable. But it helps ensure any decision to change how you look comes from a place of stability, not distress.
Correction: this article originally stated examining patients’ mental health before any cosmetic procedure affects how they feel after an operation. This has been amended to say it’s their psychological state rather than the examination of it.
Toni Pikoos, Adjunct Research Fellow, Swinburne University of Technology; Federation University Australia and Ben Buchanan, Adjunct Research Fellow, School of Psychological Sciences, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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If You Sit 8 Hours a Day, Do This Before Bed
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Undo the damage of sitting:
Time to hit “reset”
Passive stretching doesn’t work for this purpose because holding static positions after a full day of sitting doesn’t retrain your nervous system, so your body stays locked in the same trying-to-be-protective patterns.
Thus, what’s actually needed is to move through tension dynamically to give your nervous system new information instead of waiting for muscles to relax.
Step by step:
- Ground decompression: move into child’s pose with lateral reaches to create space through your rib cage, your spine, and your hips while breathing calmly.
- Spinal wave movement: transition slowly from cat cow into downward dog to restore segment-by-segment spinal motion and improve overall spinal health.
- Hip and low-back release: lie on your back and circle your knees gently to let your hips move freely while your lower back relaxes into the floor.
- Slow flow hip control: circle your hips in quadruped to relearn independent hip movement instead of moving your spine and hips as one unit.
- Dynamic hip flexor opening: rock forwards, backwards, and side to side in a low lunge to teach your hip flexors to lengthen and shorten actively.
- Active pigeon movement: lean and shift through pigeon to release hip tension using motion rather than static pressure.
- Rotational hip recovery: transition smoothly through 90-90 positions to restore internal and external hip rotation lost from prolonged sitting.
- Posterior chain integration: bridge gently from a supine pigeon position to connect release through your hips, your glutes, and your spine.
- Nervous system downregulation: rock slowly in happy baby to signal safety, reduce residual tension, and prepare your body for sleep.
For more on all of thus plus some visual demonstrations that are quicker and more effective than explaining some of the poses in words alone, enjoy:
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Want to learn more?
You might also like:
Stand Up For Your Health (Or Don’t) ← our main feature on this also includes more things you can do if you must sit, to make sitting less bad!
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Strawberries vs Blackberries – 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 strawberries to blackberries, we picked the blackberries.
Why?
Shocking nobody, both are very healthy options. However, blackberries do come out on top:
In terms of macros, the main thing that sets them apart is that blackberries have more than 2x the fiber. Other differences in macros are also in blackberries’ favor, but only very marginally, so we’ll not distract with those here. The fiber difference is distinctly significant, though.
In the category of vitamins, blackberries lead with more of vitamins A, B2, B3, B5, B9, E, and K, as well as more choline. Meanwhile, strawberries boast more of vitamins B1, B6, and C. So, a 8:2 advantage for blackberries (and some of the margins are very large, such as 9x more choline, 4x more vitamin E, and nearly 18x more vitamin A).
When it comes to minerals, things are not less clear: blackberries have considerably more calcium, copper, iron, magnesium, manganese, and zinc. The two fruits are equal in other minerals that they both contain, and strawberries don’t contain any mineral in greater amounts than blackberries do.
A discussion of these berries’ health benefits would be incomplete without at least mentioning polyphenols, but both of them are equally good sources of such, so there’s no distinction to set one above the other in this category.
As ever, enjoy both, though! Diversity is good.
Want to learn more?
You might like to read:
- Strawberries vs Cherries – Which is Healthier?
- Blackberries vs Blueberries – Which is Healthier?
- Strawberries vs Raspberries – Which is Healthier?
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Relaxation Revolution – by Dr. Herbert Benson & Dr. William Proctor
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.
Stress management makes a huge difference to a lot of aspects of physical health, yet it’s a very commonly overlooked area for improvement. Everyone’s all “I must eat better and exercise more”, but the truth is that being able to relax is just as important.
The premise of this book is to first do something that we should find not at all arduous or unpleasant to do (that is: relax) and then weaponize that against all manner of ailments.
Of course, it’s not a panacea, but stress makes almost every bodily process worse (aside from some of those actually needed in an acute crisis, e.g. to fight a tiger), which means that relaxation makes almost every bodily process better.
The style of the book is a mix of old-school pop-science, anecdotes, and direct, practical “do this, do that” advice, often in the form of meditative exercises to perform, as well as what doesn’t get called CBT in the book, but it is.
We’ll also mention that there are 22 pages of bibliography at the back, which is sufficiently respectable for a book of this size (good rule of thumb = if the bibliography is at least 10% of the size of the main content section of the book, it’s probably decent).
Bottom line: if you’d like to be walked through the process of leveraging relaxation to improve your body’s ability to look after (and restore and repair) itself, then this book can help with that.
Click here to check out Relaxation Revolution, and indeed relax!
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Brown Rice vs Oats – Which is Healthier?
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Our Verdict
When comparing brown rice to oats, we picked the oats.
Why?
Both are great, but ultimately, rice cannot compete with the nutritional heavyweight that is oats:
In terms of macros, brown rice has more carbs, while oats have nearly 3x the fiber nearly 2x the protein; an easy first-round win for oats.
In the category of vitamins, brown rice has more of vitamins B3 and B6, while oats have more of vitamins B1, B2, B5, B7, and B9, winning another round.
Looking at minerals next, brown rice is not higher in any minerals, while oats have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, winning their third round in a row.
Adding up the sections makes for a clear overall win for oats, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
The Best Kind Of Fiber For Overall Health? ← it’s β-glucan, the kind find abundantly in oats!
Enjoy!
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