11 Minutes to Pain-Free Hips – by Melinda Wright

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If hips don’t lie, what are yours saying to you? If what they’re saying to you sounds like a cry for help sometimes, this is the book to get you onto a better track.

The hip is the largest joint in your body, and it bears a lot of weight. So it’s little wonder if sometimes they’d like a word with the boss. The question is: what will you do about it? Melinda Wright has suggestions to keep your hips—and you—happy.

She spends the first couple of chapters introducing key concepts, and some anatomy and physiology that’ll be good to know.

Then we’re into resistance stretching, basic hip exercises, all the way through to more advanced stuff. There are very clear photos for each. One thing that stands out about this book is each exercise is not just explained simply and clearly, but also offers “easing oneself in” exercises. After all, we’re not all at the same starting point.

The book finishes off with some more holistic advice about chronic pain management, based on her personal experience with scoliosis, and some dietary tips to reduce joint pain and inflammation too.

All in all, a very helpful book!

Pick up 11 “Minutes to Pain-Free Hips” at Amazon today!

^You will also see options for pain-free back, and pain-free neck, by the same author

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  • The New Menopause – by Dr. Mary Claire Haver
  • Dr. Kim Foster’s Method For Balancing Hormones Naturally
    Boost your hormone health with Dr. Foster’s top picks: healthy fats, lean proteins, and stress-busting yoga. For more tips, watch her video!

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  • Overcoming Gravity – by Steven Low

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    The author, a professional gymnast and coach with a background in the sciences, knows his stuff here. This is what it says on the tin: it’s rigorously systematic. It’s also the most science-based calisthenics book this reviewer has read to date.

    If you just wanted to know how to do some exercises, then this book would be very much overkill, but if you want to be able to go from no knowledge to expert knowledge, then the nearly 600 pages of this weighty tome will do that for you.

    This is a textbook, it’s a “the bible of…” style book, it’s the one that if you’re serious, will engage you thoroughly and enable you to craft the calisthenics-forged body you want, head to toe.

    As if it weren’t already overdelivering, it also has plenty of information on injury avoidance (or injury/condition management if you have some existing injury or chronic condition), and building routines in a dynamic fashion that avoids becoming a grind, because it’s going from strength to strength while cycling through different body parts.

    Bottom line: if you’d like to get serious about calisthenics, then this is the book for you.

    Click here to check out Overcoming Gravity, and do just that!

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  • What’s Your Personal Life Expectancy?

    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.

    Tick Tock… Goes the Death Clock?

    This fun little test will ask a few questions about you and your lifestyle, and then make a prediction of your personal life expectancy, based on global statistics from the World Health Organisation.

    And then the countdown starts… Literally, it generates a clock for you to see your life-seconds ticking away—this may or may not delight you, but it sure is a curiosity.

    Their “Letters” page has a lot of reactions from people who just got their results (spoiler: people’s perspectives on life vary a lot)

    Who mostly uses this service? According to their stats page, it’s mostly curious under-45s, with gradually less interest in knowing about it from 45 onwards… until the age of 70, when suddenly everyone wants to know about it again!

    So Is It Possible To Pause The Clock On Aging? – Q&A Spotlight Interview

    Life extension is sometimes viewed as the domain of the super-rich, and with less than half of Millennials (and almost none of Gen-Z) having retirement plans, often those of us who aren’t super-rich have more mundane (and immediate!) goals than living to 120.

    And yet…

    Middle class and working class life-extensionists do exist, even if not garnering the same media attention. We think that’s strange—after all, while the whimsies of the super-rich may be entertaining to read about, it’s not nearly as applicable to most people as more relatable stories:

    • The twenty-something who gives up smoking and adds (healthier!) years to their life
    • The thirty-something who adopts a plant-based diet and is less likely to die of heart disease
    • The forty-something who stops drinking, and avoids health conditions and mishaps alike
    • The fifty-something who reconsiders their health plan in light of their changing body
    • The sixty-something who takes up yoga, or chess, or salsa dancing
    • The seventy-something who gets asked what their secret is
    • …and so on

    But these are ideas, textbook examples. What if we make it more personal?

    We interviewed 10 Almonds subscriber and longevity enthusiast Anastasia S., and here’s what she had to say:

    Q: What does life extension mean to you, in your life?

    A: To me, the key is healthy life extension. People often joke “I don’t want to live longer; the last years are the worst!” but they’re missing the point that after a certain age, those difficulties are coming whether they come at 50 or 70 or 90. Personally, I’d rather keep them at bay if I can.

    Q: How do you do that?

    A: Firstly, which won’t be a shock: good diet and exercise. Those two things are possibly the biggest active influences on my longevity. I’m vegan, which I don’t think is outright necessary for good health but done right, it can certainly be good. In this house we eat a lot of whole grains, beans, lentils, vegetables in general, nuts too. As for exercise, I do 30–60 minutes of Pilates daily; it’s nothing fancy and it’s just me in my pajamas at home, but it keeps me strong and fit and supple. I also walk everywhere; I don’t even own a car. Beyond that… I don’t drink or smoke (probably the biggest passive influences on my longevity, i.e., things that aren’t there to make it shorter), and I try to take my sleep seriously, making sure to schedule enough time and prepare properly for it.

    Q: Take your sleep seriously? How so?

    A: Good “sleep hygiene” as some call it—I schedule a little wind-down time before sleep, with no glaring screens or main lights, making a space between my busy day and restful sleep, kicking anything requiring brainpower to the morning, and making a conscious choice not to think more about those things in the meantime. I take care to make my sleeping environment as conducive as possible to good sleep too; I have a good mattress and pillows, I make sure the temperature is cool but cosy. I have a pot of herbal tea on my bedside table—I hydrate a lot.

    Q: Do you take any supplements?

    A: I do! They’re mostly quite general though, just “covering my bases”, so to speak. I take a daily nootropic stack (a collection of supplements specifically for brain health), too. I buy them in bulk, so they don’t cost so much.

    Q: This seems quite a healthy lifestyle! Do you have any vices at all?

    A: I definitely drink more coffee than I probably should! But hey, nobody’s perfect. I do love coffee, though, and as vices go, it’s probably not too bad.

    Q: How’s it all working out for you? Do you feel younger?

    A: I’m 38 and sometimes I feel like a teenager; sometimes I feel like an old lady. But the latter is usually for social reasons, not health-related reasons. I do have streaks of gray in my hair though, and I love that! If people don’t notice my grays, then they often think I’m in my 20s, rather than pushing 40. A little while back, I was stopped in the street by someone wanting to sell me a change of household utilities provider, then she stopped herself mid-sentence and said “Oh but wait, you look a bit too young, never mind”. Most general metrics of health would put me in my 20s.

    Q: That’s interesting that you love your gray hairs, for someone who wants to stay young; is it an exception?

    A: It’s more that I want to minimize the problems that come with age, and not everything’s a problem. Gray hairs are cool; joint pain, not so much. A long life rich with experiences is cool; memory loss, not so much. So, I try to keep healthy, and wear my years as best I can.

    Q: Sounds good to us; good luck with it!

    A: Thank you; I do my best!

    Here at 10 Almonds, we love featuring what our readers are doing to improve their health; if you’re willing to be featured in our newsletter, let us know by replying to this email (where an actual human will read it, we promise!)

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  • 5 Minute Posture Improvement Routine!

    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.

    McKay Lang walks us through it:

    Step by Step

    Breathing exercise:

    • Place your hands on your lower abdomen.
    • Take three deep breaths, focusing on body tension in the shoulders and neck… And release.

    Shoulder squeeze:

    • With your hands on your hips, inhale and squeeze your shoulders upwards.
    • Hold your breath for 3–4 seconds, then exhale.
    • Repeat two more times, holding the squeeze a little longer each time.

    Upper shoulder massage:

    • Massage your upper shoulder muscles to release tension stored there.

    Overhead arm stretch:

    • Raise your arms above your head, clasping each elbow with the opposite hand.
    • Inhale deeply, stretch upwards, then exhale and release.
    • Repeat, alternating elbows.

    Neck and head push:

    • Place your palms on the back of the head, and push your head into your hands (and vice versa, because of Newton’s Third Law of Motion).
    • Do the same sideways (one side and then the other), to engage the other neck muscles.

    Cool down:

    • Gently unclasp your hands, bring your head upright, and massage your muscles. And breathe.

    For variations and a visual demonstration of all, enjoy:

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

    Want to learn more?

    You might also like to read:

    6 Ways To Look After Your Back

    Take care!

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Related Posts

  • The New Menopause – by Dr. Mary Claire Haver
  • Clean Needles Save Lives. In Some States, They Might Not Be Legal.

    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.

    Kim Botteicher hardly thinks of herself as a criminal.

    On the main floor of a former Catholic church in Bolivar, Pennsylvania, Botteicher runs a flower shop and cafe.

    In the former church’s basement, she also operates a nonprofit organization focused on helping people caught up in the drug epidemic get back on their feet.

    The nonprofit, FAVOR ~ Western PA, sits in a rural pocket of the Allegheny Mountains east of Pittsburgh. Her organization’s home county of Westmoreland has seen roughly 100 or more drug overdose deaths each year for the past several years, the majority involving fentanyl.

    Thousands more residents in the region have been touched by the scourge of addiction, which is where Botteicher comes in.

    She helps people find housing, jobs, and health care, and works with families by running support groups and explaining that substance use disorder is a disease, not a moral failing.

    But she has also talked publicly about how she has made sterile syringes available to people who use drugs.

    “When that person comes in the door,” she said, “if they are covered with abscesses because they have been using needles that are dirty, or they’ve been sharing needles — maybe they’ve got hep C — we see that as, ‘OK, this is our first step.’”

    Studies have identified public health benefits associated with syringe exchange services. The Centers for Disease Control and Prevention says these programs reduce HIV and hepatitis C infections, and that new users of the programs are more likely to enter drug treatment and more likely to stop using drugs than nonparticipants.

    This harm-reduction strategy is supported by leading health groups, such as the American Medical Association, the World Health Organization, and the International AIDS Society.

    But providing clean syringes could put Botteicher in legal danger. Under Pennsylvania law, it’s a misdemeanor to distribute drug paraphernalia. The state’s definition includes hypodermic syringes, needles, and other objects used for injecting banned drugs. Pennsylvania is one of 12 states that do not implicitly or explicitly authorize syringe services programs through statute or regulation, according to a 2023 analysis. A few of those states, but not Pennsylvania, either don’t have a state drug paraphernalia law or don’t include syringes in it.

    Those working on the front lines of the opioid epidemic, like Botteicher, say a reexamination of Pennsylvania’s law is long overdue.

    There’s an urgency to the issue as well: Billions of dollars have begun flowing into Pennsylvania and other states from legal settlements with companies over their role in the opioid epidemic, and syringe services are among the eligible interventions that could be supported by that money.

    The opioid settlements reached between drug companies and distributors and a coalition of state attorneys general included a list of recommendations for spending the money. Expanding syringe services is listed as one of the core strategies.

    But in Pennsylvania, where 5,158 people died from a drug overdose in 2022, the state’s drug paraphernalia law stands in the way.

    Concerns over Botteicher’s work with syringe services recently led Westmoreland County officials to cancel an allocation of $150,000 in opioid settlement funds they had previously approved for her organization. County Commissioner Douglas Chew defended the decision by saying the county “is very risk averse.”

    Botteicher said her organization had planned to use the money to hire additional recovery specialists, not on syringes. Supporters of syringe services point to the cancellation of funding as evidence of the need to change state law, especially given the recommendations of settlement documents.

    “It’s just a huge inconsistency,” said Zoe Soslow, who leads overdose prevention work in Pennsylvania for the public health organization Vital Strategies. “It’s causing a lot of confusion.”

    Though sterile syringes can be purchased from pharmacies without a prescription, handing out free ones to make drug use safer is generally considered illegal — or at least in a legal gray area — in most of the state. In Pennsylvania’s two largest cities, Philadelphia and Pittsburgh, officials have used local health powers to provide legal protection to people who operate syringe services programs.

    Even so, in Philadelphia, Mayor Cherelle Parker, who took office in January, has made it clear she opposes using opioid settlement money, or any city funds, to pay for the distribution of clean needles, The Philadelphia Inquirer has reported. Parker’s position signals a major shift in that city’s approach to the opioid epidemic.

    On the other side of the state, opioid settlement funds have had a big effect for Prevention Point Pittsburgh, a harm reduction organization. Allegheny County reported spending or committing $325,000 in settlement money as of the end of last year to support the organization’s work with sterile syringes and other supplies for safer drug use.

    “It was absolutely incredible to not have to fundraise every single dollar for the supplies that go out,” said Prevention Point’s executive director, Aaron Arnold. “It takes a lot of energy. It pulls away from actual delivery of services when you’re constantly having to find out, ‘Do we have enough money to even purchase the supplies that we want to distribute?’”

    In parts of Pennsylvania that lack these legal protections, people sometimes operate underground syringe programs.

    The Pennsylvania law banning drug paraphernalia was never intended to apply to syringe services, according to Scott Burris, director of the Center for Public Health Law Research at Temple University. But there have not been court cases in Pennsylvania to clarify the issue, and the failure of the legislature to act creates a chilling effect, he said.

    Carla Sofronski, executive director of the Pennsylvania Harm Reduction Network, said she was not aware of anyone having faced criminal charges for operating syringe services in the state, but she noted the threat hangs over people who do and that they are taking a “great risk.”

    In 2016, the CDC flagged three Pennsylvania counties — Cambria, Crawford, and Luzerne — among 220 counties nationwide in an assessment of communities potentially vulnerable to the rapid spread of HIV and to new or continuing high rates of hepatitis C infections among people who inject drugs.

    Kate Favata, a resident of Luzerne County, said she started using heroin in her late teens and wouldn’t be alive today if it weren’t for the support and community she found at a syringe services program in Philadelphia.

    “It kind of just made me feel like I was in a safe space. And I don’t really know if there was like a come-to-God moment or come-to-Jesus moment,” she said. “I just wanted better.”

    Favata is now in long-term recovery and works for a medication-assisted treatment program.

    At clinics in Cambria and Somerset Counties, Highlands Health provides free or low-cost medical care. Despite the legal risk, the organization has operated a syringe program for several years, while also testing patients for infectious diseases, distributing overdose reversal medication, and offering recovery options.

    Rosalie Danchanko, Highlands Health’s executive director, said she hopes opioid settlement money can eventually support her organization.

    “Why shouldn’t that wealth be spread around for all organizations that are working with people affected by the opioid problem?” she asked.

    In February, legislation to legalize syringe services in Pennsylvania was approved by a committee and has moved forward. The administration of Gov. Josh Shapiro, a Democrat, supports the legislation. But it faces an uncertain future in the full legislature, in which Democrats have a narrow majority in the House and Republicans control the Senate.

    One of the bill’s lead sponsors, state Rep. Jim Struzzi, hasn’t always supported syringe services. But the Republican from western Pennsylvania said that since his brother died from a drug overdose in 2014, he has come to better understand the nature of addiction.

    In the committee vote, nearly all of Struzzi’s Republican colleagues opposed the bill. State Rep. Paul Schemel said authorizing the “very instrumentality of abuse” crossed a line for him and “would be enabling an evil.”

    After the vote, Struzzi said he wanted to build more bipartisan support. He noted that some of his own skepticism about the programs eased only after he visited Prevention Point Pittsburgh and saw how workers do more than just hand out syringes. These types of programs connect people to resources — overdose reversal medication, wound care, substance use treatment — that can save lives and lead to recovery.

    “A lot of these people are … desperate. They’re alone. They’re afraid. And these programs bring them into someone who cares,” Struzzi said. “And that, to me, is a step in the right direction.”

    At her nonprofit in western Pennsylvania, Botteicher is hoping lawmakers take action.

    “If it’s something that’s going to help someone, then why is it illegal?” she said. “It just doesn’t make any sense to me.”

    This story was co-reported by WESA Public Radio and Spotlight PA, an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    USE OUR CONTENT

    This story can be republished for free (details).

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Vitamin C (Drinkable) vs Vitamin C (Chewable) – 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 vitamin C (drinkable) to vitamin C (chewable), we picked the drinkable.

    Why?

    First let’s look at what’s more or less the same in each:

    • The usable vitamin C content is comparable
    • The bioavailability is comparable
    • The additives to hold it together are comparable

    So what’s the difference?

    With the drinkable, you also drink a glass of water

    If you’d like to read more about how to get the most out of the vitamins you take, you can do so here:

    Are You Wasting Your Vitamins? Maybe, But You Don’t Have To

    If you’d like to get some of the drinkable vitamin C, here’s an example product on Amazon

    Enjoy!

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  • Why is toddler milk so popular? Follow the money

    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.

    Toddler milk is popular and becoming more so. Just over a third of Australian toddlers drink it. Parents spend hundreds of millions of dollars on it globally. Around the world, toddler milk makes up nearly half of total formula milk sales, with a 200% growth since 2005. Growth is expected to continue.

    We’re concerned about the growing popularity of toddler milk – about its nutritional content, cost, how it’s marketed, and about the impact on the health and feeding of young children. Some of us voiced our concerns on the ABC’s 7.30 program recently.

    But what’s in toddler milk? How does it compare to cow’s milk? How did it become so popular?

    What is toddler milk? Is it healthy?

    Toddler milk is marketed as appropriate for children aged one to three years. This ultra-processed food contains:

    • skim milk powder (cow, soy or goat)
    • vegetable oil
    • sugars (including added sugars)
    • emulsifiers (to help bind the ingredients and improve the texture)
    • added vitamins and minerals.

    Toddler milk is usually lower in calcium and protein, and higher in sugar and calories than regular cow’s milk. Depending on the brand, a serve of toddler milk can contain as much sugar as a soft drink.

    Even though toddler milks have added vitamins and minerals, these are found in and better absorbed from regular foods and breastmilk. Toddlers do not need the level of nutrients found in these products if they are eating a varied diet.

    Global health authorities, including the World Health Organization (WHO), and Australia’s National Health and Medical Research Council, do not recommend toddler milk for healthy toddlers.

    Some children with specific metabolic or dietary medical problems might need tailored alternatives to cow’s milk. However, these products generally are not toddler milks and would be a specific product prescribed by a health-care provider.

    Toddler milk is also up to four to five times more expensive than regular cow’s milk. “Premium” toddler milk (the same product, with higher levels of vitamins and minerals) is more expensive.

    With the cost-of-living crisis, this means families might choose to go without other essentials to afford toddler milk.

    Woman holding blue plastic spoon of formula powder over open tin of formula, milk bottle in background
    Toddler milk is more expensive than cow’s milk and contains more sugar.
    Dragana Gordic/Shutterstock

    How toddler milk was invented

    Toddler milk was created so infant formula companies could get around rules preventing them from advertising their infant formula.

    When manufacturers claim benefits of their toddler milk, many parents assume these claimed benefits apply to infant formula (known as cross-promotion). In other words, marketing toddler milks also boosts interest in their infant formula.

    Manufacturers also create brand loyalty and recognition by making the labels of their toddler milk look similar to their infant formula. For parents who used infant formula, toddler milk is positioned as the next stage in feeding.

    How toddler milk became so popular

    Toddler milk is heavily marketed. Parents are told toddler milk is healthy and provides extra nutrition. Marketing tells parents it will benefit their child’s growth and development, their brain function and their immune system.

    Toddler milk is also presented as a solution to fussy eating, which is common in toddlers.

    However, regularly drinking toddler milk could increase the risk of fussiness as it reduces opportunities for toddlers to try new foods. It’s also sweet, needs no chewing, and essentially displaces energy and nutrients that whole foods provide.

    Toddler wearing bib with food smeared on face
    Toddler milk is said to help fussy eating, but it may make things worse.
    zlikovec/Shutterstock

    Growing concern

    The WHO, along with public health academics, has been raising concerns about the marketing of toddler milk for years.

    In Australia, moves to curb how toddler milk is promoted have gone nowhere. Toddler milk is in a category of foods that are allowed to be fortified (to have vitamins and minerals added), with no marketing restrictions. The Australian Competition & Consumer Commission also has concerns about the rise of toddler milk marketing. Despite this, there is no change in how it’s regulated.

    This is in contrast to voluntary marketing restrictions in Australia for infant formula.

    What needs to happen?

    There is enough evidence to show the marketing of commercial milk formula, including toddler milk, influences parents and undermines child health.

    So governments need to act to protect parents from this marketing, and to put child health over profits.

    Public health authorities and advocates, including us, are calling for the restriction of marketing (not selling) of all formula products for infants and toddlers from birth through to age three years.

    Ideally, this would be mandatory, government-enforced marketing restrictions as opposed to industry self-regulation in place currently for infant formulas.

    We musn’t blame parents

    Toddlers are eating more processed foods (including toddler milk) than ever because time-poor parents are seeking a convenient option to ensure their child is getting adequate nutrition.

    Formula manufacturers have used this information, and created a demand for an unnecessary product.

    Parents want to do the best for their toddlers, but they need to know the marketing behind toddler milks is misleading.

    Toddler milk is an unnecessary, unhealthy, expensive product. Toddlers just need whole foods and breastmilk, and/or cow’s milk or a non-dairy, milk alternative.

    If parents are worried about their child’s eating, they should see a health-care professional.

    Anthea Rhodes, a paediatrician from Royal Children’s Hospital Melbourne and a lecturer at the University of Melbourne, co-authored this article.The Conversation

    Jennifer McCann, Lecturer Nutrition Sciences, Institute for Physical Activity and Nutrition, Deakin University; Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University, and Naomi Hull, PhD candidate, University of Sydney

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

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