
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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Full Body Stretches (Without Getting On The Floor)
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When it comes to exercise, do you love getting down on the floor? No?
If you don’t, then mobility coach Alisa Szyman has just the thing for you:
Stick to this
This routine uses a dowel rod (or broomstick) to unlock your hips, spine, and shoulders. We’ll be doing warm-up, mobility, and active stretching. Here’s what it looks like, step-by-step:
- Warm up:
- Hold the dowel overhead and lower it to meet your lifted knee, alternating sides.
- Put the dowel across your upper back, and rotate your torso from side to side with your hips facing forwards.
- With the dowel behind you, make controlled torso circles forwards and backwards to loosen your mid-back.
- If you take your time and prioritize good form, you should feel the difference (in a good way!) before proceeding to the exercises below.
- Good morning: with the dowel behind your head, hinge forwards from your hips while keeping your spine long and chest open, then return upright.
- Hamstring sweep: with a wide stance and soft knees, hinge at your hips and sweep your chest in a smooth arc from one side to the other, stretching your hamstrings and engaging your core.
- Shoulder mobility: hold the dowel in one hand and rotate it behind your back to the other hand, passing it around your body slowly and with good, steady control.
- Wrist stretch: hold the dowel in front with both hands; twist your wrists one way, then the other, feeling the stretch through your wrists, shoulders, and arms.
- Lateral squat & twist: hold the dowel at hip level, shift into a side squat, twist your torso towards your bent leg, lean forwards slightly, and reach the dowel towards the floor.
- Forward fold: with the dowel behind your back, hinge forwards from your hips, fold your torso towards the floor as your arms lift up and over your head, then return to standing.
- Side bends: with one end of the dowel on the floor, and the other arm overhead reaching to the side, bend through your torso to stretch your the side of your body.
- Spine rotation (lift and twist): hold the dowel in front with wide arms, lift one arm and rotate your torso towards that side, stretching your shoulder, chest, and upper back.
- Spine rotation (parallel hold): with the dowel held straight at hip level, lift it to shoulder height as you rotate your torso to one side, keeping the dowel parallel to the floor, then return to center.
- Hips, glutes & balance: using the dowel for support, lift your knee, hinge forwards from your hips, extend your back leg while lowering your chest, then return to the start to do the other side.
- Hip abduction & curtsy lunge: using the dowel for balance again, lift your leg out to the side, then step it diagonally behind you into a curtsy lunge, returning to standing before repeating.
- Sumo squat: with a wide stance with toes slightly out, hold the dowel and lift your arms parallel to the floor, lowering into a squat while keeping your chest tall, stretching and strengthening your inner thighs and groin as you do.
- Full body stretch: with the dowel overhead and your arms straight, reach upwards as you inhale, then exhale as you fold forwards, relaxing your back; repeat with gentle side-to-side swaying.
For more detail plus visual demonstrations that make it much easier than it might sound, enjoy:
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Want to learn more?
You might also like:
3 Standing Abs Exercises You’ll Actually Feel Tomorrow
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Q&A with the 10almonds Team
Q: Very interested in this article on CBD oil in the states. hope you do another one in the future with more studies done on people and more information on what’s new as far as CBD oil goes
A: We’re glad you enjoyed it! We’ll be sure to revisit CBD in the future—partly because it was a very popular article, and partly because, as noted, there is a lot going on there, research-wise!
And yes, we prefer human studies rather than mouse/rat studies where possible, too, and try to include those where we find them. In some cases, non-human animal studies allow us to know things that we can’t know from human studies… because a research institution’s ethics board will greenlight things for mice that it’d never* greenlight for humans.
Especially: things that for non-human animals are considered “introduction of external stressors” while the same things done to humans would be unequivocally called “torture”.
Animal testing in general is of course a moral quagmire, precisely because of the suffering it causes for animals, while the research results (hopefully) can be brought to bear to reduce to suffering of humans. We’re a health and productivity newsletter, not a philosophical publication, but all this to say: we’re mindful of such too.
And yes, we agree, when studies are available on humans, they’re always going to be better than the same study done on mice and rats.
As a topical aside, did you know there’s a monument to laboratory mice and all they’ve (however unintentionally) done for us?
❝The quirky statue depicts an anthropomorphic mouse as an elderly woman, complete with glasses balanced atop its nose. Emerging from two knitting needles in its hands is the recognizable double-helix of a strand of DNA.❞
~ Smithsonian Magazine
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How safe are the chemicals in sunscreen? A pharmacology expert explains
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Last week, the Therapeutic Goods Administration (TGA) released its safety review of seven active ingredients commonly used in sunscreens.
It found five were low-risk and appropriate for use in sunscreens at their current concentrations.
However, the TGA recommended tighter restrictions on two ingredients – homosalate and oxybenzone – to reduce how much can be used in a product. This is based on uncertainty about their potential effects on the endocrine system, which creates and releases hormones.
This news, together with recent reports some products may have inflated their claims of SPF coverage, might make Australians worried about whether their sunscreen products are working – and safe.
But it’s not time to abandon sunscreens. In Australia, all sunscreens must pass a strict approval process before going on the market. The TGA tests the safety and efficacy of all ingredients, and this recent review is part of the TGA’s continuing commitment to safety.
The greatest threat sunscreen poses to Australians’ health is not using it.
Australia has the highest incidence of melanoma and non-melanoma skin cancer worldwide, and approximately 95% of melanoma cases in Australia are linked to ultraviolet (UV) exposure.
Still, it’s understandable people want to know what’s in their products, and any changes that might affect them. So let’s take a closer look at the safety review and what it found.
aquaArts studio/Getty What are the active ingredients in sunscreen?
There are two main types of sunscreen: physical and chemical. This is based on the different active ingredients they use.
An active ingredient is a chemical component in a product that has an effect on the body – basically, what makes the product “work”.
In sunscreens, this is the compound that absorbs UV rays from the Sun. The other ingredients – for example, those that give the sunscreen its smell or help the skin absorb it – are “inactive”.
Physical sunscreens typically use minerals, such as titanium dioxide and zinc oxide, that can absorb the Sun’s rays but also reflect some of them.
Chemical sunscreens use a variety of chemical ingredients to absorb or scatter UV light, both long wave (UVA) or short wave (UVB).
The seven active ingredients in this review are in chemical sunscreens.
Why did the TGA do the review?
Our current limits for the concentrations of these chemicals in sunscreen are generally consistent with other regulatory agencies, such as the European Union and the US Food and Drug Administration.
However, safety is an evolving subject. The TGA periodically reexamines the safety of all therapeutic goods.
Last year, the TGA revised its method of estimating sunscreen exposure to more closely model how skin is exposed to sunscreens over time.
This model considers how much sunscreen someone typically applies, how much skin they cover (whole body versus face and hands, or just face) and how it’s absorbed through the skin.
Given this new model – along with changes in the EU and US approaches to sunscreen regulation – the TGA selected seven common sunscreen ingredients to investigate in depth.
Determining what’s safe
When evaluating whether chemicals are safe for human use, testing will often consider studies in animals – especially when there is no or limited data on humans. These animal tests are done by the manufacturers, not the TGA.
To take into account any unforeseen sensitivity humans may have to these chemicals, a “margin of safety” is built in. This is typically a concentration 50–100 times lower than the dose at which no negative effect was seen in animals.
The sunscreen review used a margin of safety 100 times lower than this dose as the safety threshold.
For most of the seven investigated sunscreen chemicals, the TGA found the margin of safety was above 100.
This means they’re considered safe and low-risk for long-term use.
However, two ingredients, homosalate and oxybenzone, were found to be below 100. This was based on the highest estimated sunscreen exposure, applied to the body at the maximum permitted concentration: 15% for homosalate, 10% for oxybenzone.
At lower concentrations, other uses – such as just the hands and face – could be considered low-risk for both ingredients.
What are the health concerns?
Homosalate and oxybenzone have low acute oral toxicity – meaning you would need to swallow a lot of it to experience toxic effects, nearly half a kilogram of these chemicals – and don’t cause irritation to eyes or skin.
There is inconclusive evidence about oxybenzone potentially causing cancer in rats and mice – but only at concentrations to which humans will never be exposed via sunscreens.
The key issue is whether the two ingredients affect the endocrine system.
While effects have been seen at high concentrations in animal studies, it is not clear whether these translate to humans exposed to sunscreen levels.
No effect has been seen in clinical studies on fertility, hormones, weight gain and, in pregnant women, fetal development.
The TGA is being very cautious here, using a very wide margin of safety under worst-case scenarios.
What are the recommendations?
The TGA recommends the allowed concentration of homosalate and oxybenzone be reduced.
But exactly how much it will be lowered is complicated, depending on whether the product is intended for adults or children, specifically for face, or the whole body, and so on.
However, some sunscreens would need to be reformulated or warning labels placed on particular formulations. The exact changes will be decided after public consultation. Submissions close on August 12.
What about benzophenone?
There is also some evidence benzophenone – a chemical produced when sunscreen that contains octocrylene degrades – may cause cancer at high concentrations.
This is based on studies in which mice and rats were fed benzophenone well above the concentration in sunscreens.
Octocrylene degrades slowly over time to benzophenone. Heat makes it degrade faster, especially at temperatures above 40°C.
The TGA has recommended restricting benzophenone to 0.0383% in sunscreens to ensure it remains safe during the product’s shelf life.
The Cancer Council advises storing sunscreens below 30°C.
The bottom line
The proposed restrictions are very conservative, based on worst-case scenarios.
But even in worst-case scenarios, the margin of safety for these ingredients is still below the level at which any negative effect was seen in animals.
The threat of cancer from sun exposure is far more serious than any potential negative effect from sunscreens.
If you do wish to avoid these chemicals before new limits are imposed, several sunscreens are available that provide high levels of protection with little or no homosalate and oxybenzone. For more information, consult product labels.
Ian Musgrave, Senior Lecturer in Pharmacology, University of Adelaide
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Blueberries vs Papaya – Which is Healthier?
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Our Verdict
When comparing blueberries to papaya, we picked the blueberries.
Why?
In terms of macros, blueberries have rather more fiber, carbs, and for what it’s worth (which isn’t much) protein, making them the more nutritionally-dense option in this category.
In the category of vitamins, blueberries have more of vitamins B1, B2, B3, B6, E, and K, while papaya has more of vitamins A, B5, B9, and C, giving blueberries a 6:4 win here.
Looking at minerals, blueberries have more copper, iron, manganese, phosphorus, and zinc, while papaya has more calcium, magnesium, potassium, and selenium, yielding a more marginal 5:4 victory to blueberries in this round.
In other considerations, blueberries have a much higher polyphenol content, living up to their superfood reputation in this regard, so that’s another point in their favor.
Adding up the sections makes for a total win for blueberries, but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
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Why Do Americans Pay More for Prescription Drugs?
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Drug companies in the U.S. face few restraints on what to charge for their products. A bipartisan bill would penalize those companies that sell their drugs at higher prices than the average of the prices in other wealthy nations.
In the U.S., the price of Revlimid, a brand-name cancer drug, has been increasing for two decades. It now sells for nearly $1,000 a pill. In Europe, the price has been consistently lower — in some countries by two-thirds.
I started reporting on Revlimid after I was prescribed the drug following a diagnosis of multiple myeloma, an incurable blood cancer. Stunned by the high price, I found that the drugmaker, Celgene, had used Revlimid as its own personal piggy bank for more than a decade, raising the price in the U.S. whenever it saw fit.
Even with lower prices in Europe, Celgene still made a profit there, a former executive told Congress. That added to the more than $21 billion in net earnings the company made after Revlimid was introduced in 2005.
Of course, Revlimid isn’t the only drug with a price disparity. Americans pay more in general for prescription drugs than people in other wealthy countries. And costs keep going up, saddling patients with crippling debt or forcing them to choose between filling prescriptions or buying groceries. So why do we pay so much more? And is anything being done about it?
In most other wealthy countries, governments set a single price for a drug that is usually based on analysis of the therapeutic benefit of the medicine and what other countries pay. In the U.S., drug companies determine what to charge for their products with few restraints. Insurance companies can refuse to cover a drug to try to negotiate a lower price, but for some diseases like cancer, that poses a risk of public backlash. Cancer is a “very politically charged disease,” said Dr. Aaron Kesselheim, a Harvard Medical School professor who studies drug pricing and regulation. Some states also mandate that insurers cover certain cancer drugs.
Pharmaceutical companies have consistently argued that American drug prices reflect the cost of research and development. Americans may pay more, but they also benefit from having first-line access to cutting-edge treatments. (Celgene has since been acquired by Bristol Myers Squibb, which says its price for Revlimid, which it increased in the U.S. last year by 7%, “reflects the continued clinical benefit Revlimid brings to patients, along with other economic factors.”)
Dr. Hagop Kantarjian, a leukemia specialist at MD Anderson Cancer Center who studies drug pricing, said that pharmaceutical companies often overstate the cost of developing drugs and that many drug discoveries originate in hospital and academic labs funded through government grants. Funding from the U.S. National Institutes of Health contributed to all but two of the 356 drugs approved by the Food and Drug Administration from 2010 to 2019, according to a Bentley University study. Companies also don’t spend all their profits on innovation: The 14 largest drug companies in the world spent more on stock buybacks and dividend payments to investors than on research and development, according to a 2021 analysis by the U.S. House Oversight Committee.
One possible solution to bring down costs: tie American prices to what drugmakers charge in other wealthy countries. The Congressional Budget Office found last year that this would have the biggest impact on reducing costs of seven proposals it studied. It’s an idea with bipartisan support.
Sens. Josh Hawley, R-Mo., and Peter Welch, D-Vt., introduced a bill this week that would penalize pharmaceutical companies that sell their drugs at higher prices than the average of the prices in Canada, France, Germany, Japan, Italy and the United Kingdom. Companies that sell above the average would face civil penalties equal to 10 times the difference between the U.S. list price and the average price in those other countries.
President Donald Trump has advocated for similar actions. During his first term, he issued an executive order directing the Medicare program to employ a “most favored nation” approach in paying for drugs. The administration later developed a rule directing Medicare to select the lowest price from a basket of similar countries and make that the maximum amount the agency would pay for 50 drugs administered by doctors. A court blocked the rule from being implemented in the last days of the first administration.
Now, according to reports this week, the administration is pushing plans to tie Medicaid and Medicare prices to lower prices charged in other countries.
Linking U.S. prices to those in other countries is opposed by industry groups who say it would leave decisions on medications to the government rather than doctors and patients.
“Government price setting in any form is bad for American patients,” said Alex Schriver, a spokesperson for the Pharmaceutical Research and Manufacturers of America, an industry group. He said efforts should be focused on fixing “the flaws in the U.S. system,” including money that flows to intermediaries such as pharmacy benefit managers.
Some critics also warn so-called international reference pricing can be gamed and allows foreign governments to essentially set the value of medicines sold in the U.S.
The Trump administration is expected to announce drug pricing plans as early as next week, according to a report. The White House did not respond to a request for comment.
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Hope Not Nope – by Dr. Dillon Caswell
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The author, a Doctor of Physical Therapy, writes from both professional expertise and personal experience, when it comes to the treatment of long term injury / disability / chronic illness.
His position here is that while suffering is unavoidable, we don’t have to suffer as much or as long as many might tell us. We can do things to crawl and claw our way to a better position, and we do not have to settle for any outcome we don’t want. That doesn’t mean there’s always a miracle cure—we don’t get to decide that—but we do get to decide whether we keep trying.
Dr. Caswell’s advice is based mostly in psychology—a lot of it in sports psychology, which is no surprise given his long history as an athlete as well as his medical career.
The style is very easy-reading, and a combination of explanation, illustrative (often funny) anecdotes, and a backbone of actual research to keep everything within the realms of science rather than mere wishful thinking—he strikes a good balance.
Bottom line: if your current health outlook is more of an uphill marathon, then this book can give you the tools to carry yourself through the healthcare system that’s been made for numbers, not people.
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