How To Ease Neck Pain At Home

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Dr. Bang is offering exercises to alleviate neck pain, which pain can be a real… Well, if only there were a good phrase for expressing how troublesome pain in that part of the body can be.

To be clear, he’s a doctor of chiropractic, not a medical doctor, but his advice has clearly been helping people alleviate pain, so without further ado, he advises the following things:

  • Taking the head and neck slowly and carefully through the full range of motion available
  • Contracting the neck muscles while repeating the above exercise, three times each way
  • Backing off a little if it hurts at any point, but noting where the limits lie
  • Repeating again the range of motion exercise, this time adding gentle resistance
  • Holding each end of this for twenty seconds before releasing and doing the other side, three times each way
  • Finally, stabilizing the head centrally and pushing into one’s hands, as an isometric strengthening exercise

He demonstrates each part clearly in this short (5:58) video:

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Want to know more about chiropractic?

You might like our previous main feature:

Is Chiropractic All It’s Cracked Up To Be?

Take care!

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  • Chickpeas vs Pinto Beans – Which is Healthier?
    Pinto beans triumph with more fiber, protein, and less sodium while chickpeas lead with slightly more carbs. It’s a close call, but pinto beans edge out. Enjoy both!

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  • An Apple (Cider Vinegar) A Day…

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    An Apple (Cider Vinegar) A Day…

    You’ve probably heard of people drinking apple cider vinegar for its health benefits. It’s not very intuitive, so today we’re going to see what the science has to say…

    Apple cider vinegar for managing blood sugars

    Whether diabetic, prediabetic, or not at all, blood sugar spikes aren’t good for us, so anything that evens that out is worth checking out. As for apple cider vinegar…

    Diabetes Control: Is Vinegar a Promising Candidate to Help Achieve Targets?

    …the answer found by this study was “yes”, but their study was small, and they concluded that more research would be worthwhile. So…

    The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle in humans with impaired glucose tolerance

    …was also a small study, with the same (positive) results.

    But! We then found a much larger systematic review was conducted, examining 744 previously-published papers, adding in another 14 they found via those. After removing 47 duplicates, and removing another 15 for not having a clinical trial or not having an adequate control, they concluded:

    ❝In this systematic review and meta-analyses, the effect of vinegar consumption on postprandial glucose and insulin responses were evaluated through pooled analysis of glucose and insulin AUC in clinical trials. Vinegar consumption was associated with a statistically significant reduction in postprandial glucose and insulin responses in both healthy participants and participants with glucose disorder.❞

    ~ Sishehbor, Mansoori, & Shirani

    Check it out:

    Vinegar consumption can attenuate postprandial glucose and insulin responses; a systematic review and meta-analysis of clinical trials

    Apple cider vinegar for weight loss?

    Yep! It appears to be an appetite suppressant, probably moderating ghrelin and leptin levels.

    See: The Effects of Vinegar Intake on Appetite Measures and Energy Consumption: A Systematic Literature Review

    But…

    As a bonus, it also lowers triglycerides and total cholesterol, while raising HDL (good cholesterol), and that’s in addition to doubling the weight loss compared to control:

    See for yourself: Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial

    How much to take?

    Most of these studies were done with 1–2 tbsp of apple cider vinegar in a glass of water, at mealtime.

    Obviously, if you want to enjoy the appetite-suppressant effects, take it before the meal! If you forget and/or choose to take it after though, it’ll still help keep your blood sugars even and still give you the cholesterol-moderating benefits.

    Where to get it?

    Your local supermarket will surely have it. Or if you buy it online, you can even get it in capsule form!

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  • Water Water Everywhere, But Which Is Best To Drink?

    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.

    Well Well Well…

    In Tuesday’s newsletter, we asked you for your (health-related) opinion on drinking water—with the understanding that this may vary from place to place. We got the above-depicted, below-described, set of responses:

    • About 65% said “Filtered is best”
    • About 20% said “From the mains is best”
    • About 8% said “Bottled is best”
    • About 3% said “Distilled is best”
    • About 3% said “Some other source is best”

    Of those who said “some other source is best”, one clarified that their preferred source was well water.

    So what does the science say?

    Fluoridated water is bad for you: True or False?

    False, assuming a normal level of consumption. Rather than take up more space today though, we’ll link to what we previously wrote on this topic:

    Q&A: Water Fluoridation

    You may be wondering: but what if my level of consumption is higher than normal?

    Let’s quickly look at some stats:

    • The maximum permitted safety level varies from place to place, but is (for example) 2mg/l in the US, 1.5mg/l in Canada & the UK.
    • The minimum recommended amount also varies from place to place, but is (for example) 0.7mg/l in Canada and the US, and 1mg/l in the UK.

    It doesn’t take grabbing a calculator to realize that if you drink twice as much water as someone else, then depending on where you are, water fluoridated to the minimum may give you more than the recommended maximum.

    However… Those safety margins are set so much lower than the actual toxicity levels of fluoride, that it doesn’t make a difference.

    For example: your writer here takes a medication that has the side effect of causing dryness of the mouth, and consequently she drinks at least 3l of water per day in a climate that could not be described as hot (except perhaps for about 2 weeks of the year). She weighs 72kg (that’s about 158 pounds), and the toxicity of fluoride (for ill symptoms, not death) is 0.2mg/kg. So, she’d need 14.4mg of fluoride, which even if the water fluoridation here were 2mg/l (it’s not; it’s lower here, but let’s go with the highest figure to make a point), would require drinking more than 7l of water faster than the body can process it.

    For more about the numbers, check out:

    Acute Fluoride Poisoning from a Public Water System

    Bottled water is the best: True or False?

    False, if we consider “best” to be “healthiest”, which in turn we consider to be “most nutrients, with highest safety”.

    Bottled water generally does have higher levels of minerals than most local mains supply water does. That’s good!

    But you know what else is generally has? Microplastics and nanoplastics. That’s bad!

    We don’t like to be alarmist in tone; it’s not what we’re about here, but the stats on bottled water are simply not good; see:

    We Are Such Stuff As Bottles Are Made Of

    You may be wondering: “but what about bottled water that comes in glass bottles?”

    Indeed, water that comes in glass bottles can be expected to have lower levels of plastic than water that comes in plastic bottles, for obvious reasons.

    However, we invite you to consider how likely you believe it to be that the water wasn’t stored in plastic while being processed, shipped and stored, before being portioned into its final store-ready glass bottles for end-consumer use.

    Distilled water is the best: True or False?

    False, generally, with caveats:

    Distilled water is surely the safest water anywhere, because you know that you’ve removed any nasties.

    However, it’s also devoid of nutrients, because you also removed any minerals it contained. Indeed, if you use a still, you’ll be accustomed to the build-up of these minerals (generally simplified and referenced as “limescale”, but it’s a whole collection of minerals).

    Furthermore, that loss of nutrients can be more than just a “something good is missing”, because having removed certain ions, that water could now potentially strip minerals from your teeth. In practice, however, you’d probably have to swill it excessively to cause this damage.

    Nevertheless, if you have the misfortune of living somewhere like Flint, Michigan, then a water still may be a fair necessity of life. In other places, it can simply be useful to have in case of emergency, of course.

    Here’s an example product on Amazon if you’d like to invest in a water still for such cases.

    PS: distilled water is also tasteless, and is generally considered bad, tastewise, for making tea and coffee. So we really don’t recommend distilling your water unless you have a good reason to do so.

    Filtered water is the best: True or False?

    True for most people in most places.

    Let’s put it this way: it can’t logically be worse than whatever source of water you put into it…

    Provided you change the filter regularly, of course.

    Otherwise, after overusing a filter, at best it won’t be working, and at worst it’ll be adding in bacteria that have multiplied in the filter over however long you left it there.

    You may be wondering: can water filters remove microplastics, and can they remove minerals?

    The answer in both cases is: sometimes.

    • For microplastics it depends on the filter size and the microplastic size (see our previous article for details on that).
    • For minerals, it depends on the filter type. Check out:

    The H2O Chronicles | 5 Water Filters That Remove Minerals

    One other thing to think about: while most water filtration jugs are made of PFAS-free BPA-free plastics for obvious reasons, for greater peace of mind, you might consider investing in a glass filtration jug, like this one ← this is just one example product on Amazon; by all means shop around and find one you like

    Take care!

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  • Working Smarter < Working Brighter!

    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.

    When it comes to working smarter, not harder, there’s plenty of advice and honestly, it’s mostly quite sensible. For example:

    (Nice to see they featured a method we talked about last week—great minds!)

    But, as standards of productivity rise, the goalposts get moved too, and the treadmill just keeps on going

    Not that these things are confined to Millennials, by any stretch, but Millennials make up a huge portion of working people. Ideally, this age group should be able to bring the best of both worlds to the workplace by combining years of experience with youthful energy.

    So clearly something is going wrong; the question is: what can be done about it?

    Workers of the World, Unwind

    A knee-jerk response might be “work to rule”—a tactic long-used by disgruntled exploited workers to do no more than the absolute minimum required to not get fired. And it’s arguably better for them than breaking themselves at work, but that’s not exactly enriching, is it?

    This is Brittany Berger, founder of “Work Brighter”.

    She’s a content marketing consultant, mental health advocate, and (in her words) a highly ridiculous human who always has a pop culture reference at the ready.

    What, besides pop culture references, is she bringing to the table? What is Working Brighter?

    ❝Working brighter means going beyond generic “work smarter” advice on the internet and personalizing it to work FOR YOU. It means creating your own routines for work, productivity, and self-care.❞

    Brittany Berger

    Examples of working brighter include…

    Asking:

    • What would your work involve, if it were more fun?
    • How can you make your work more comfortable for you?
    • What changes could you make that would make your work more sustainable (i.e., to avoid burnout)?

    Remembering:

    • Mental health is just health
    • Self-care is a “soft skill”
    • Rest is work when it’s needed

    This is not one of those “what workers really want is not more pay, it’s beanbags” things, by the way (but if you want a beanbag, then by all means, get yourself a beanbag).

    It’s about making time to rest, it’s about having the things that make you feel good while you’re working, and making sure you can enjoy working. You’re going to spend a lot of your life doing it; you might as well enjoy it.

    ❝Nobody goes to their deathbed wishing they’d spent more time at the office❞

    Anon

    On the contrary, having worked too hard is one of the top reported regrets of the dying!

    Article: The Top Five Regrets Of The Dying

    And no, they don’t wish they’d “worked smarter, not harder”. They wish (also in the above list, in fact) that they’d had the courage to live a life more true to themselves.

    You can do that in your work. Whatever your work is. And if your work doesn’t permit that (be it the evil boss trope, or even that you are the boss and your line of work just doesn’t work that way), time to change that up. Stop focusing on what you can’t do, and look for what you can do.

    Spoiler: you can have a blast just trying things out!

    That doesn’t mean you should quit your job, or replace your PC with a Playstation, or whatever.

    It just means that you deserve comfort and happiness while working, and around your work!

    Need a helping hand getting started?

    Like A Boss

    And pssst, if you’re a business-owner who is thinking “but I have quotas to meet”, your customers are going to love your staff being happier, and will enjoy their interactions with your company much more. Or if your staff aren’t customer-facing, then still, they’ll work better when they enjoy doing it. This isn’t rocket science, but all too many companies give a cursory nod to it before proceeding to ignore it for the rest of the life of the company.

    So where do you start, if you’re in those particular shoes?

    Read on…

    *straightens tie because this is the serious bit* —just kidding, I’m wearing my comfiest dress and fluffy-lined slipper-socks. But that makes this absolutely no less serious:

    The Institute for Health and Productivity Management (IHPM) and WorkPlace Wellness Alliance (WPWA) might be a good place to get you on the right track!

    ❝IHPM/WPWA is a global nonprofit enterprise devoted to establishing the full economic value of employee health as a business asset—a neglected investment in the increased productivity of human capital.

    IHPM helps employers identify the full economic cost impact of employee health issues on business performance, design and implement the best programs to reduce this impact by improving functional health and productivity, and measure the success of their efforts in financial terms.❞

    The Institute for Health and Productivity Management

    They offer courses and consultations, but they also have free downloadables and videos, which are awesome and in many cases may already be enough to seriously improve things for your business already:

    Check Out IHPM’s Resources Here!

    What can you do to make your working life better for you? We’d love to hear about any changes you make inspired by Brittany’s work—you can always just hit reply, and we’re always glad to hear from you!

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Related Posts

  • Why You Can’t Just “Get Over” Trauma
  • Benefits of Different Tropical Fruits

    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!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Would very much like your views of the benefits of different tropical fruits. I do find papaya is excellent for settling the digestion – but keen to know if others have remarkable qualities.❞

    Definitely one for a main feature sometime soon! As a bonus while you wait, pineapple has some unique and powerful properties:

    ❝Its properties include: (1) interference with growth of malignant cells; (2) inhibition of platelet aggregation*; (3) fibrinolytic activity; (4) anti-inflammatory action; (5) skin debridement properties. These biological functions of bromelain, a non-toxic compound, have therapeutic values in modulating: (a) tumor growth; (b) blood coagulation; (c) inflammatory changes; (d) debridement of third degree burns; (e) enhancement of absorption of drugs.❞

    *so do be aware of this if you are on blood thinners or otherwise have a bleeding disorder, as you might want to skip the pineapple in those cases!

    Source: Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update

    Enjoy!

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  • Considering taking Wegovy to lose weight? Here are the risks and benefits – and how it differs from Ozempic

    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.

    The weight-loss drug Wegovy is now available in Australia.

    Wegovy is administered as a once-weekly injection and is approved specifically for weight management. It’s intended to be used in combination with a reduced-energy diet and increased physical activity.

    So how does Wegovy work and how much weight can you expect to lose while taking it? And what are the potential risks – and costs – for those who use it?

    Let’s look at what the science says.

    Halfpoint/Shutterstock

    What is Wegovy?

    Wegovy is a brand name for the medication semaglutide. Semaglutide is a glucagon-like peptide-1 receptor agonist (GLP-1RA). This means it makes your body’s own glucagon-like peptide-1 hormone, called GLP-1 for short, work better.

    Normally when you eat, the body releases the GLP-1 hormone which helps signal to your brain that you are full. Semaglutides enhance this effect, leading to a feeling of fullness, even when you haven’t eaten.

    Another role of GLP-1 is to stimulate the body to produce more insulin, a hormone which helps lower the level of glucose (sugar) in the blood. That’s why semaglutides have been used for several years to treat type 2 diabetes.

    Pack of Wegovy injections
    Wegovy is self-injected once a week. S Becker/Shutterstock

    How does Wegovy differ from Ozempic?

    Like Wegovy, Ozempic is a semaglutide. The way Wegovy and Ozempic work in the body are essentially the same. They’re made by the same pharmaceutical company, Novo Nordisk.

    But there are two differences:

    1) They are approved for two different (but related) reasons.

    In Australia (and the United States), Ozempic is approved for use to improve blood glucose levels in adults with type 2 diabetes. By managing blood glucose levels effectively, the medication aims to reduce the risk of major complications, such as heart disease.

    Wegovy is approved for use alongside diet and exercise for people with a body mass index (BMI) of 30 or greater, or 27 or greater but with other conditions such as high blood pressure.

    Wegovy can also be used in people aged 12 years and older. Like Ozempic, Wegovy aims to reduce the risk of future health complications, including heart disease.

    2) They are both injected but come in different strengths.

    Ozempic is available in pre-loaded single-dose pens with varying dosages of 0.25 mg, 0.5 mg, 1 mg, or 2 mg per injection. The dose can be slowly increased, up to a maximum of 2 mg per week, if needed.

    Wegovy is available in prefilled single-dose pens with doses of 0.25 mg, 0.5 mg, 1 mg, 1.7 mg, or 2.4 mg. The treatment starts with a dose of 0.25 mg once weekly for four weeks, after which the dose is gradually increased until reaching a maintenance dose of 2.4 mg weekly.

    While it’s unknown what the impact of Wegovy’s introduction will be on Ozempic’s availability, Ozempic is still anticipated to be in low supply for the remainder of 2024.

    Is Wegovy effective for weight loss?

    Given Wegovy is a semaglutide, there is very strong evidence it can help people lose weight and maintain this weight loss.

    A recent study found that over four years, participants taking Wevovy as indicated experienced an average weight loss of 10.2% body weight and a reduction in waist circumference of 7.7cm.

    For those who stop taking the medication, analyses have shown that about two-thirds of weight lost is regained.

    Man leans against a bridge rail
    Wegovy can help people lose weight and maintain their weight loss – while they take the drug. Mladen Mitrinovic/Shutterstock

    What are the side effects of Wegovy?

    The most common side effects are nausea and vomiting.

    However, other serious side effects are also possible because of the whole-of-body impact of the medication. Thyroid tumours and cancer have been detected as a risk in animal studies, yet are rarely seen in human scientific literature.

    In the four-year Wegovy trial, 16.6% of participants who received Wegovy (1,461 people) experienced an adverse event that led to them permanently discontinuing their use of the medication. This was higher than the 8.2% of participants (718 people) who received the placebo (with no active ingredient).

    Side effects included gastrointestinal disorders (including nausea and vomiting), which affected 10% of people who used Wegovy compared to 2% of people who used the placebo.

    Gallbladder-related disorders occurred in 2.8% of people who used Wegovy, and 2.3% of people who received the placebo.

    Recently, concerns about suicidal thoughts and behaviours have been raised, after a global analysis reviewed more than 36 million reports of adverse events from semaglutide (Ozempic or Wegovy) since 2000.

    There were 107 reports of suicidal thoughts and self-harm among people taking semaglutide, sadly including six actual deaths. When people stopped the medication, 62.5% found the thoughts went away. What we don’t know is whether dose, weight loss, or previous mental health status or use of antidepressants had a role to play.

    Finally, concerns are growing about the negative effect of semaglutides on our social and emotional connection with food. Anecdotal and scientific evidence suggests people who use semaglutides significantly reduce their daily dietary intake (as anticipated) by skipping meals and avoiding social occasions – not very enjoyable for people and their loved ones.

    How can people access Wegovy?

    Wegovy is available for purchase at pharmacists with a prescription from a doctor.

    But there is a hefty price tag. Wegovy is not currently subsidised through the Pharmaceutical Benefits Scheme, leaving patients to cover the cost. The current cost is estimated at around A$460 per month dose.

    If you’re considering Wegovy, make an appointment with your doctor for individual advice.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

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

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  • Thinner Leaner Stronger – by Michael Matthews

    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.

    First, the elephant in the training room: this book does assume that you want to be thinner, leaner, and stronger. This is the companion book, written for women, to “Bigger, Stronger, Leaner”, which was written for men. Statistically, these assumptions are reasonable, even if the generalizations are imperfect. Also, this reviewer has a gripe with anything selling “thinner”. Leaner was already sufficient, and “stronger” is the key element here, so “thinner” is just marketing, and marketing something that’s often not unhealthy, to sell a book that’s actually full of good advice for building a healthy body.

    In other words: don’t judge a book by the cover, however eyeroll-worthy it may be.

    The book is broadly aimed at middle-aged readers, but boasts equal worth for young and old alike. If there’s something Matthews knows how to do well in his writing, it’s hedging his bets.

    As for what’s in the book: it’s diet and exercise advice, aimed at long-term implementation (i.e. not a crash course, but a lifestyle change), for maximum body composition change results while not doing anything silly (like many extreme short-term courses do) and not compromising other aspects of one’s health, while also not taking up an inordinate amount of time.

    The dietary advice is sensible, broadly consistent with what we’d advise here, and/but if you want to maximise your body composition change results, you’re going to need a pocket calculator (or be better than this writer is at mental arithmetic).

    The exercise advice is detailed, and a lot more specific than “lift things”; there are programs of specifically how many sets and reps and so forth, and when to increase the weights and when not to.

    A strength of this book is that it explains why all those numbers are what they are, instead of just expecting the reader to take on faith that the best for a given exercise is (for example) 3 sets of 8–10 reps of 70–75% of one’s single-rep max for that exercise. Because without the explanation, those numbers would seem very arbitrary indeed, and that wouldn’t help anyone stick with the program. And so on, for any advice he gives.

    The style is… A little flashy for this reader’s taste, a little salesy (and yes he does try to upsell to his personal coaching, but really, anything you need is in the book already), but when it comes down to it, all that gym-boy bravado doesn’t take away from the fact his advice is sound and helpful.

    Bottom line: if you would like your body to be the three things mentioned in the title, this book can certainly help you get there.

    Click here to check out Thinner Leaner Stronger, and become thinner, leaner, stronger!

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