Built from Broken – by Scott Hogan, CPT, COES

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So many exercise programs come with the caveat “consult your doctor before engaging in any new activity”, and the safe-but-simple “do not try to train through an injury”.

Which is all very well and good for someone in fabulous health who sprained an ankle while running and can just wait a bit, but what about those of us carrying…

  • long-term injuries
  • recurring injuries
  • or just plain unfixable physical disabilities?

That’s where physiotherapist Scott Hogan comes in. The subtitle line goes:

❝A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body❞

…but he does also recognize that there are some things that won’t bounce back.

On the other hand… There are a lot of things that get written off by doctors as “here’s some ibuprofen” that, with consistent mindful training, could actually be fixed.

Hogan delivers again and again in this latter category! You’ll see on Amazon that the book has thousands of 4- and 5-star ratings and many glowing reviews, and it’s for a reason or three:

  • The book first lays a foundational knowledge of the most common injuries likely to impede us from training
  • It goes on to give step-by-step corrective exercises to guide your body through healing itself. Your body is trying to heal itself anyway; you might as well help it accomplish that!
  • It finishes up with a comprehensive (and essential) guide to train for the strength and mobility that will help you avoid future problems.

In short: a potentially life-changing book if you have some (likely back- or joint-related) problem that needs overcoming!

And if you don’t? An excellent pre-emptive guide all the same. This is definitely one of those “an ounce of prevention is better than a pound of cure” things.

Get your copy of Built from Broken from Amazon today!

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  • Progesterone Menopausal HRT: When, Why, And How To Benefit

    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.

    Progesterone doesn’t get talked about as much as other sex hormones, so what’s its deal? Dr. Heather Hirsch explains:

    Menopausal progesterone

    Dr. Hirsch considers progesterone essential for menopausal women who are taking estrogen and have an intact uterus, to keep conditions at bay such as endometriosis or even uterine cancer.

    However, she advises it is not critical in those without a uterus, unless there was a previous case of one of the above conditions.

    10almonds addition: on the other hand, progesterone can still be beneficial from a metabolic and body composition standpoint, so do speak with your endocrinologist about it.

    As an extra bonus: while not soporific (it won’t make you sleepy), taking progesterone at night will improve the quality of your sleep once you do sleep, so that’s a worthwhile thing for many!

    Dr. Hirsch also discusses the merits of continuous vs cyclic use; continuous maintains the above sleep benefits, for example, while cyclic use can help stabilize menstrual patterns in late perimenopause and early menopause.

    For more on these things, plus discussion of different types of progesterone, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • The Science Of Sounds

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    We Think You Might Like The Sound Of This…

    We’ve written before about the benefits of mindfulness meditation, and how to do it.

    We also reviewed a great book on a related topic:

    This is Your Brain On Music – by Dr. Daniel Levitin

    (yes, that’s the same neuroscientist that we featured as an expert talking about The Five Keys of Aging Healthily)

    But what happens when we combine the two?

    Mantra meditation & music

    Most scientific studies that have been undertaken with regard to meditation tend to focus on mindfulness meditation. It’s easy, effective, and (which makes a difference when it comes to publication bias) is a very safe bet when it comes to funding.

    However, today we’re going to look at mantra meditation, which has a lot in common, neurologically speaking, with music. Indeed, when the two were compared separately in a randomized control trial:

    ❝Daily mantra meditation or classical music listening may be beneficial for cognitive outcomes and quality of life of breast cancer survivors with cancer-related cognitive impairment.

    The cognitive benefits appear to be sustained beyond the initial intervention period.❞

    ~ Dr. Ashley Henneghan et al.

    Read in full: Sustained Effects of Mantra Meditation Compared to Music Listening on Neurocognitive Outcomes of Breast Cancer Survivors: A Brief Report of a Randomized Control Trial

    One possible reason for some of the similar benefits is the vagus nerve—whether intoning a mantra, or humming along to music, the vibrations can stimulate the vagus nerve, which in turn activates the parasympathetic nervous system, resulting in body-wide relaxation:

    The Vagus Nerve (And How You Can Make Use Of It)

    How effective is mantra meditation?

    According to a large recent narrative review, it depends on your goal:

    ❝Based on the studies in the four important areas presented, there is no doubt of a strong connection between mantra meditation and human health.

    Strong evidence has been found that practicing mantra meditation is effective in relieving stress and in coping with hypertension.

    For the other two areas: anxiety and immunity, the evidence is inconclusive or not strong enough to firmly support the claim that the mantra meditation can be used to reduce anxiety or to improve immunity. ❞

    ~ Dr. Dr. Ampere Tseng

    Read in full: Scientific Evidence of Health Benefits by Practicing Mantra Meditation: Narrative Review

    this is a very interesting read if you do have the time!

    How do I practice mantra meditation?

    The definition is broad, but the critical criteria are:

    1. You meditate
    2. …using a mantra

    Lest that seem flippant: those really are the two key points!

    Meditation comes in various forms, and mantra meditation is a form of focussed meditation. While some focussed meditation forms may use a candle or some other focal point, in mantra meditation, the mantra itself provides the focus.

    You may be wondering: what should the mantra be?

    Classic and well-tested mantras include such simple things as the monosyllabic Sanskrit “Om” or “Ham”. We’re a health science newsletter, so we’ll leave esoteric meanings to other publications as they are beyond our scope, but we will say that these result, most naturally, in the humming sound that we mentioned earlier stimulates the vagus nerve.

    But that’s not the only way. Practitioners of religions that have repetitive prayer systems (e.g. anything that uses prayer beads, for example) also provide the basis of focused meditation, using a mantra (in this case, usually a very short oft-repeated prayer phrase).

    How long is needed for benefits?

    Most studies into mantra meditation have used timed sessions of 15–30 minutes, with 20 minutes being a commonly-used session length, once per day. However…

    • Vagus nerve benefits should appear a lot more quickly than that (under 5 minutes) in the case of mantras that cause that vibration we mentioned.
    • Repetitive spoken prayers (or similar repeated short phrases, for the irreligious) will generally effect relaxation in whatever period of time it takes for your brain to be fully focused on what you are doing now, instead of what you were thinking about before. If using counting beads, then you probably already know what number works for you.

    (again, as a health science publication, we cannot comment on any otherworldly benefits, but the worldly benefits seem reason enough to consider these practices for their potential therapeutic effects)

    10almonds tip: for any meditative practice that you want to take approximately a given period of time, we recommend investing in a nice sand timer like this one, as this will not result in a jarring alarm going off!

    Like to jazz things up a little?

    Enjoy: Meditation That You’ll Actually Enjoy ← Meditation games!

    Prefer to keep things to the basics?

    Enjoy: No Frills, Evidence-Based Mindfulness ← The simplest scientific approach

    Take care!

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  • Cherries’ Very Healthy Wealth Of Benefits!

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    Cherries’ Health Benefits Simply Pop

    First, be aware, there are different kinds:

    Sweet & Sour

    Cherries can be divided into sweet vs sour. These are mostly nutritionally similar, though sour ones do have some extra benefits.

    Sweet and sour cherries are closely related but botanically different plants; it’s not simply a matter of ripeness (or preparation).

    These can mostly be sorted into varieties of Prunus avium and Prunus cerasus, respectively:

    Cherry Antioxidants: From Farm to Table

    Sour cherry varieties include morello and montmorency, so look out for those names in particular when doing your grocery-shopping.

    You may remember that it’s a good rule of thumb that foods that are more “bitter, astringent, or pungent” will tend to have a higher polyphenol content (that’s good):

    Enjoy Bitter Foods For Your Heart & Brain

    Juiced up

    Almost certainly for reasons of budget and convenience, as much as for standardization, most studies into the benefits of cherries have been conducted using concentrated cherry juice as a supplement.

    At home, we need not worry so much about standardization, and our budget and convenience are ours to manage. To this end, as a general rule of thumb, whole fruits are pretty much always better than juice:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Antioxidant & anti-inflammatory!

    Cherries are a very good source of antioxidants, and as such they also reduce inflammation, which in turn means ameliorating autoimmune diseases, from common things like arthritis…

    Efficacy of Tart Cherry Juice to Reduce Inflammation Biomarkers among Women with Inflammatory Osteoarthritis (OA)

    …to less common things like gout:

    Cherry Consumption and the Risk of Recurrent Gout Attacks

    This can also be measured by monitoring uric acid metabolites:

    Consumption of cherries lowers plasma urate in healthy women

    Anti-diabetic effect

    Most of the studies on this have been rat studies, and the human studies have been less “the effect of cherry consumption on diabetes” and more a matter of separate studies adding up to this conclusion in, the manner of “cherries have this substance, this substance has this effect, therefore cherries will have this effect”. You can see an example of this discussed over the course of 15 studies, here:

    A Review of the Health Benefits of Cherries ← skip to section 2.2.1: “Cherry Intake And Diabetes”

    In short, the jury is out on cherry juice, but eating cherries themselves (much like getting plenty of fruit in general) is considered good against diabetes.

    Good for healthy sleep

    For this one, the juice suffices (actual cherries are still recommended, but the juice gave clear significant positive results):

    Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms ← this was specifically in people over the age of 50

    Importantly, it’s not that cherries have a sedative effect, but rather they support the body’s ability to produce melatonin adequately when the time comes:

    Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality

    Post-exercise recovery

    Cherries are well-known for boosting post-exercise recovery, though they may actually improve performance during exercise too, if eaten beforehand/

    For example, these marathon-runners who averaged 13% compared to placebo control:

    Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals

    As for its recovery benefits, we wrote about this before:

    How To Speed Up Recovery After A Workout (According To Actual Science)

    Want to get some?

    We recommend your local supermarket (or farmer’s market!), but if for any reason you prefer to take a supplement, here’s an example product on Amazon

    Enjoy!

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  • Counterclockwise – by Dr. Ellen Langer
  • Dates vs Banana – 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 dates to banana, we picked the dates.

    Why?

    It was close, and bananas do have some strengths too! We pitted these two against each other as they’re both sweet fruits often used as a sweetening and consistency-altering ingredient in desserts and sweet snacks, so if you’re making a choice between them, here are the things to consider:

    In terms of macros, dates have more than 3x the fiber, more than 2x the protein, and a little over 3x the carbs. You may be wondering how this adds up in terms of glycemic index: dates have the lower GI. So, we pick dates, here, for that reason and overall nutritional density too.

    When it comes to vitamins, bananas have their moment, albeit barely: dates have more of vitamins B1, B3, B5, and K, while bananas have more of vitamins A, B6, C, E, and choline, making for a marginal victory for bananas in this category.

    Looking at minerals next, however, it’s quite a different story: dates have more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while bananas are not higher in any mineral. No, not even potassium, for which they are famous—dates have nearly 2x more potassium than bananas.

    Adding up these sections makes for a clear win for dates in general!

    Enjoy either/both, but dates are the more nutritious snack/ingredient.

    Want to learn more?

    You might like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • Vegan Eager for Milk Alternatives

    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.

    It’s Q&A Day at 10almonds!

    Q: Thanks for the info about dairy. As a vegan, I look forward to a future comment about milk alternatives

    Thanks for bringing it up! What we research and write about is heavily driven by subscriber feedback, so notes like this really help us know there’s an audience for a given topic!

    We’ll do a main feature on it, to do it justice. Watch out for Research Review Monday!

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  • We created a VR tool to test brain function. It could one day help diagnose dementia

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    If you or a loved one have noticed changes in your memory or thinking as you’ve grown older, this could reflect typical changes that occur with ageing. In some cases though, it might suggest something more, such as the onset of dementia.

    The best thing to do if you have concerns is to make an appointment with your GP, who will probably run some tests. Assessment is important because if there is something more going on, early diagnosis can enable prompt access to the right interventions, supports and care.

    But current methods of dementia screening have limitations, and testing can be daunting for patients.

    Our research suggests virtual reality (VR) could be a useful cognitive screening tool, and mitigate some of the challenges associated with current testing methods, opening up the possibility it may one day play a role in dementia diagnosis.

    Where current testing is falling short

    If someone is worried about their memory and thinking, their GP might ask them to complete a series of quick tasks that check things like the ability to follow simple instructions, basic arithmetic, memory and orientation.

    These sorts of screening tools are really good at confirming cognitive problems that may already be very apparent. But commonly used screening tests are not always so good at detecting early and more subtle difficulties with memory and thinking, meaning such changes could be missed until they get worse.

    A clinical neuropsychological assessment is better equipped to detect early changes. This involves a comprehensive review of a patient’s personal and medical history, and detailed assessment of cognitive functions, including attention, language, memory, executive functioning, mood factors and more. However, this can be costly and the testing can take several hours.

    Testing is also somewhat removed from everyday experience, not directly tapping into activities of daily living.

    Enter virtual reality

    VR technology uses computer-generated environments to create immersive experiences that feel like real life. While VR is often used for entertainment, it has increasingly found applications in health care, including in rehabilitation and falls prevention.

    Using VR for cognitive screening is still a new area. VR-based cognitive tests generally create a scenario such as shopping at a supermarket or driving around a city to ascertain how a person would perform in these situations.

    Notably, they engage various senses and cognitive processes such as sight, sound and spatial awareness in immersive ways. All this may reveal subtle impairments which can be missed by standard methods.

    VR assessments are also often more engaging and enjoyable, potentially reducing anxiety for those who may feel uneasy in traditional testing environments, and improving compliance compared to standard assessments.

    A senior woman sitting on a bed with her hand to her face.
    Millions of people around the world have dementia.
    pikselstock/Shutterstock

    Most studies of VR-based cognitive tests have explored their capacity to pick up impairments in spatial memory (the ability to remember where something is located and how to get there), and the results have been promising.

    Given VR’s potential for assisting with diagnosis of cognitive impairment and dementia remains largely untapped, our team developed an online computerised game (referred to as semi-immersive VR) to see how well a person can remember, recall and complete everyday tasks. In our VR game, which lasts about 20 minutes, the user role plays a waiter in a cafe and receives a score on their performance.

    To assess its potential, we enlisted more than 140 people to play the game and provide feedback. The results of this research are published across three recent papers.

    Testing our VR tool

    In our most recently published study, we wanted to verify the accuracy and sensitivity of our VR game to assess cognitive abilities.

    We compared our test to an existing screening tool (called the TICS-M) in more than 130 adults. We found our VR task was able to capture meaningful aspects of cognitive function, including recalling food items and spatial memory.

    We also found younger adults performed better in the game than older adults, which echoes the pattern commonly seen in regular memory tests.

    A senior man sitting outdoors using a laptop.
    Adults of a range of ages tried our computerised game.
    pikselstock/Shutterstock

    In a separate study, we followed ten adults aged over 65 while they completed the game, and interviewed them afterwards. We wanted to understand how this group – who the tool would target – perceived the task.

    These seniors told us they found the game user-friendly and believed it was a promising tool for screening memory. They described the game as engaging and immersive, expressing enthusiasm to continue playing. They didn’t find the task created anxiety.

    For a third study, we spoke to seven health-care professionals about the tool. Overall they gave positive feedback, and noted its dynamic approach to age-old diagnostic challenges.

    However, they did flag some concerns and potential barriers to implementing this sort of tool. These included resource constraints in clinical practice (such as time and space to carry out the assessment) and whether it would be accessible for people with limited technological skills. There was also some scepticism about whether the tool would be an accurate method to assist with dementia diagnosis.

    While our initial research suggests this tool could be a promising way to assess cognitive performance, this is not the same as diagnosing dementia. To improve the test’s ability to accurately detect those who likely have dementia, we’ll need to make it more specific for that purpose, and carry out further research to validate its effectiveness.

    We’ll be conducting more testing of the game soon. Anyone interested in giving it a go to help with our research can register on our team’s website.The Conversation

    Joyce Siette, Research Theme Fellow in Health and Wellbeing, Western Sydney University and Paul Strutt, Senior Lecturer in Psychology, Western Sydney University

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

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