Foam Rolling – by Karina Inkster

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If you’ve ever bought a foam roller only to place it under your lower back once and then put it somewhere for safekeeping and never use it again, this book will help fix that.

Karina Inkster (what a cool name) is a personal trainer, and the book also features tips and advice from physiotherapists and sports medicine specialist doctors too, so all bases are well and truly covered.

This is not, in case you’re wondering, a book that could have been a pamphlet, with photos of the exercises and one-liner explanation and that’s it. Rather, Inkster takes us through the anatomy and physiology of what’s going on, so that we can actually use this thing correctly and get actual noticeable improvements to our health from it—as promised in the subtitle’s mention of “for massage, injury prevention, and core strength”. To be clear, a lot of it is also about soft tissue mobilization, and keeping our fascia healthy (an oft-underestimated aspect of general mobility).

We would mention that since the photos are pleasantly colorful (like those on the cover) and this adds to the clarity, we’d recommend springing for the (quite inexpensive) physical copy, rather than a Kindle edition (if your e-reader is a monochrome e-ink device like this reviewer’s, anyway).

Bottom line: this book will enable your foam roller to make a difference to your life.

Click here to check out Foam Rolling, and get rolling (correctly)!

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Recommended

  • Lost Connections – by Johann Hari
  • Plant vs Animal Protein
    Plant vs Animal Protein: A comparison of health benefits. It’s important to choose less processed options and moderate meat consumption for optimal health. A varied diet is key.

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  • Apple Cider Vinegar vs Balsamic Vinegar – 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 apple cider vinegar to balsamic vinegar, we picked the apple cider vinegar.

    Why?

    It’s close! And it’s a simple one today and they’re both great. Taking either for blood-sugar-balancing benefits is fine, as it’s the acidity that has this effect. But:

    • Of the two, balsamic vinegar is the one more likely to contain more sugars, especially if it’s been treated in any fashion, and not by you, e.g. made into a glaze or even a reduction (the latter has no need to add sugar, but sometimes companies do because it is cheaper—so we recommend making your own balsamic vinegar reduction at home)
    • Of the two, apple cider vinegar is the one more likely to contain “the mother”, that is to say, the part with extra probiotic benefits (but if the vinegar has been filtered, it won’t have this—it’s just more common to be able to find unfiltered apple cider vinegar, since it has more popular attention for its health benefits than balsamic vinegar does)

    So, two wins for apple cider vinegar there.

    Want to learn more?

    You might like to read:

    Take care!

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  • How worried should I be about cryptosporidiosis? Am I safe at the pool?

    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.

    You might have heard of something called “cryptosporidiosis” recently, closely followed by warnings to stay away from your local swimming pool if you’ve had diarrhoea.

    More than 700 cases of this gastrointestinal disease were reported in Queensland in January, which is 13 times more than in January last year. Just under 500 cases have been recorded in New South Wales this year to-date, while other states have similarly reported an increase in the number of cryptosporidiosis infections in recent months.

    Cryptosporidiosis has been listed as a national notifiable disease in Australia since 2001.
    But what exactly is it, and should we be worried?

    What causes cryptosporidiosis, and who is affected?

    Cryptosporidiosis is the disease caused by the parasite Cryptosporidium, of which there are two types that can make us sick. Cryptosporidum hominis only affects humans and is the major cause of recent outbreaks in Australia, while Cryptosporidium parvum can also affect animals.

    The infection is spread by spores called oocysts in the stools of humans and animals. When ingested, these oocysts migrate and mature in the small bowel. They damage the small bowel lining and can lead to diarrhoea, nausea, vomiting, fever and abdominal discomfort.

    Most people develop symptoms anywhere from one to 12 days after becoming infected. Usually these symptoms resolve within two weeks, but the illness may last longer and can be severe in those with a weakened immune system.

    Children and the elderly tend to be the most commonly affected. Cryptosporidiosis is more prevalent in young children, particularly those under five, but the disease can affect people of any age.

    A 'pool closed' sign in front of a swimming pool.
    A number of public pools have been closed lately due to cryptosporidiosis outbreaks.
    LBeddoe/Shutterstock

    So how do we catch it?

    Most major outbreaks of cryptosporidiosis have been due to people drinking contaminated water. The largest recorded outbreak occurred in Milwaukee in 1993 where 403,000 people were believed to have been infected.

    Cryptosporidium oocysts are very small in size and in Milwaukee they passed through the filtration system of one of the water treatment plants undetected, infecting the city’s water supply. As few as ten oocysts can cause infection, making it possible for contaminated drinking water to affect a very large number of people.

    Four days after infection a person with cryptosporidiosis can shed up to ten billion oocysts into their stool a day, with the shedding persisting for about two weeks. This is why one infected person in a swimming pool can infect the entire pool in a single visit.

    Cryptosporidium oocysts excreted in the faeces of infected humans and animals can also reach natural bodies of water such as beaches, rivers and lakes directly through sewer pipes or indirectly such as in manure transported with surface runoff after heavy rain.

    One study which modelled Cryptosporidium concentrations in rivers around the world estimated there are anywhere from 100 to one million oocysts in a litre of river water.

    In Australia, cryptosporidiosis outbreaks tend to occur during the late spring and early summer periods when there’s an increase in recreational water activities such as swimming in natural water holes, water catchments and public pools. We don’t know exactly why cases have seen such a surge this summer compared to other years, but we know Cryptosporidium is very infectious.

    Oocysts have been found in foods such as fresh vegetables and seafood but these are not common sources of infection in Australia.

    What about chlorine?

    Contrary to popular belief, chlorine doesn’t kill off all infectious microbes in a swimming pool. Cryptosporidium oocysts are hardy, thick-walled and resistant to chlorine and acid. They are not destroyed by chlorine at the normal concentrations found in swimming pools.

    We also know oocysts can be significantly protected from the effects of chlorine in swimming pools by faecal material, so the presence of even small amounts of faecal matter contaminated with Cryptosporidium in a swimming pool would necessitate closure and a thorough decontamination.

    Young children and in particular children in nappies are known to increase the potential for disease transmission in recreational water. Proper nappy changing, frequent bathroom breaks and showering before swimming to remove faecal residue are helpful ways to reduce the risk.

    Two children playing in a body of water.
    Cryptosporidium can spread in other bodies of water, not just swimming pools.
    Yulia Simonova/Shutterstock

    Some sensible precautions

    Other measures you can take to reduce yours and others’ risk of cryptosporidiosis include:

    • avoid swimming in natural waters such as rivers and creeks during and for at least three days after heavy rain
    • avoid swimming in beaches for at least one day after heavy rain
    • avoid drinking untreated water such as water from rivers or springs. If you need to drink untreated water, boiling it first will kill the Cryptosporidium
    • avoid swallowing water when swimming if you can
    • if you’ve had diarrhoea, avoid swimming for at least two weeks after it has resolved
    • avoid sharing towels or linen for at least two weeks after diarrhoea has resolved
    • avoid sharing, touching or preparing food that other people may eat for at least 48 hours after diarrhoea has resolved
    • wash your hands with soap and water after going to the bathroom or before preparing food (Cryptosporidium is not killed by alcohol gels and sanitisers).

    Not all cases of diarrhoea are due to cryptosporidiosis. There are many other causes of infectious gastroenteritis and because the vast majority of the time recovery is uneventful you don’t need to see a doctor unless very unwell. If you do suspect you may have cryptosporidiosis you can ask your doctor to refer you for a stool test.The Conversation

    Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University

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

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  • Is it OK to lie to someone with dementia?

    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.

    There was disagreement on social media recently after a story was published about an aged care provider creating “fake-away” burgers that mimicked those from a fast-food chain, to a resident living with dementia. The man had such strict food preferences he was refusing to eat anything at meals except a burger from the franchise. This dementia symptom risks malnutrition and social isolation.

    But critics of the fake burger approach labelled it trickery and deception of a vulnerable person with cognitive impairment.

    Dementia is an illness that progressively robs us of memories. Although it has many forms, it is typical for short-term recall – the memory of something that happened in recent hours or days – to be lost first. As the illness progresses, people may come to increasingly “live in the past”, as distant recall gradually becomes the only memories accessible to the person. So a person in the middle or later stages of the disease may relate to the world as it once was, not how it is today.

    This can make ethical care very challenging.

    Pikselstock/Shutterstock

    Is it wrong to lie?

    Ethical approaches classically hold that specific actions are moral certainties, regardless of the consequences. In line with this moral absolutism, it is always wrong to lie.

    But this ethical approach would require an elderly woman with dementia who continually approaches care staff looking for their long-deceased spouse to be informed their husband has passed – the objective truth.

    Distress is the likely outcome, possibly accompanied by behavioural disturbance that could endanger the person or others. The person’s memory has regressed to a point earlier in their life, when their partner was still alive. To inform such a person of the death of their spouse, however gently, is to traumatise them.

    And with the memory of what they have just been told likely to quickly fade, and the questioning may resume soon after. If the truth is offered again, the cycle of re-traumatisation continues.

    older man looks into distance holding mug
    People with dementia may lose short term memories and rely on the past for a sense of the world. Bonsales/Shutterstock

    A different approach

    Most laws are examples of absolutist ethics. One must obey the law at all times. Driving above the speed limit is likely to result in punishment regardless of whether one is in a hurry to pick their child up from kindergarten or not.

    Pragmatic ethics rejects the notion certain acts are always morally right or wrong. Instead, acts are evaluated in terms of their “usefulness” and social benefit, humanity, compassion or intent.

    The Aged Care Act is a set of laws intended to guide the actions of aged care providers. It says, for example, psychotropic drugs (medications that affect mind and mood) should be the “last resort” in managing the behaviours and psychological symptoms of dementia.

    Instead, “best practice” involves preventing behaviour before it occurs. If one can reasonably foresee a caregiver action is likely to result in behavioural disturbance, it flies in the face of best practice.

    What to say when you can’t avoid a lie?

    What then, becomes the best response when approached by the lady looking for her husband?

    Gentle inquiries may help uncover an underlying emotional need, and point caregivers in the right direction to meet that need. Perhaps she is feeling lonely or anxious and has become focused on her husband’s whereabouts? A skilled caregiver might tailor their response, connect with her, perhaps reminisce, and providing a sense of comfort in the process.

    This approach aligns with Dementia Australia guidance that carers or loved ones can use four prompts in such scenarios:

    • acknowledge concern (“I can tell you’d like him to be here.”)
    • suggest an alternative (“He can’t visit right now.”)
    • provide reassurance (“I’m here and lots of people care about you.”)
    • redirect focus (“Perhaps a walk outside or a cup of tea?”)

    These things may or may not work. So, in the face of repeated questions and escalating distress, a mistruth, such as “Don’t worry, he’ll be back soon,” may be the most humane response in the circumstances.

    Different realities

    It is often said you can never win an argument with a person living with dementia. A lot of time, different realities are being discussed.

    So, providing someone who has dementia with a “pretend” burger may well satisfy their preferences, bring joy, mitigate the risk of malnutrition, improve social engagement, and prevent a behavioural disturbance without the use of medication. This seems like the correct approach in ethical terms. On occasion, the end justifies the means.

    Steve Macfarlane, Head of Clinical Services, Dementia Support Australia, & Associate Professor of Psychiatry, Monash University

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

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Related Posts

  • Lost Connections – by Johann Hari
  • Mushrooms vs Eggplant – 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 mushrooms to eggplant, we picked the mushrooms.

    Why?

    First, you may be wondering: which mushrooms? Button mushrooms? White mushrooms? Chestnut mushrooms? Portobello mushrooms? And the answer is yes. Those (and more; it represents most mushrooms that are commonly sold fresh in western supermarkets) are all the same species at different ages; namely, Agaricus bisporus—not to be mistaken for fly agaric, which despite the name, is not even a member of the Agaricus genus, and is in fact Amanita muscari. This is an important distinction, because fly agaric is poisonous, though fatality is rare, and it’s commonly enjoyed recreationally (after some preparation, which reduces its toxicity) for its psychoactive effects. It’s the famous red one with white spots. Anyway, today we will be talking instead about Agaricus bisporus, which is most popular western varieties of “edible mushroom”.

    With that in mind, let’s get down to it:

    In terms of macros, mushrooms contain more than 3x the protein, while eggplant contains nearly 2x the carbs and 3x the fiber. We’ll call this a tie for macros.

    As for vitamins, mushrooms contain more of vitamins B1, B2, B3, B5, B6, B7, B9, B12, D, and choline, while eggplant contains more of vitamins A, E, and K. Most notably for vegans, mushrooms are a good non-animal source of vitamins B12 and D, which nutrients are not generally found in plants. Mushrooms, of course, are not technically plants. In any case, the vitamins category is an easy win for mushrooms.

    When it comes to minerals, mushrooms have more copper, iron, phosphorus, potassium, selenium, and zinc, while eggplant has more calcium, magnesium, and manganese. Another easy win for mushrooms.

    One final thing worth noting is that mushrooms are a rich source of the amino acid ergothioneine, which has been called a “longevity vitamin” for its healthspan-increasing effects (see our article below).

    Meanwhile, in the category of mushrooms vs eggplant, mushrooms don’t leave much room for doubt and are the clear winner here.

    Want to learn more?

    You might like to read:

    The Magic of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin)

    Take care!

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  • Anti-Inflammatory Pineapple Fried Rice

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    Fried rice is not most people’s go-to when one thinks of health food, but this one is. It’s packed with plenty of nutrients, many of which are anti-inflammatory, but the real star is the pineapple (with its high bromelain content and thus particularly potent benefits).

    You will need

    • 2½ cups cooked wholegrain basmati rice (you can use our Tasty Versatile Rice recipe if you don’t already have leftovers to use)
    • 1 cup pineapple chunks
    • ½ red onion, diced
    • 1 red bell pepper, diced
    • ½ cup sweetcorn
    • ½ peas
    • 3 green onions, chopped
    • 2 serrano peppers, chopped (omit if you don’t care for heat)
    • 2 tbsp coconut oil
    • 1 tbsp grated fresh ginger
    • 1 tbsp black pepper, coarse ground

    Method

    (we suggest you read everything at least once before doing anything)

    1) Fry the red onion, serrano peppers, and ginger in the coconut oil over a medium heat, stirring frequently, for about 3 minutes.

    2) Add the pineapple, bell pepper, sweetcorn, peas, and black pepper, stirring frequently, for about another 3 minutes.

    3) Add the rice, stirring gently but thoroughly, until fully reheated and mixed in.

    4) Serve, garnishing with the green onions.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Taking A Trip Through The Evidence On Psychedelics

    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.

    In Tuesday’s newsletter, we asked you for your opinions on the medicinal use of psychedelics, and got the above-depicted, below-described, set of responses:

    • 32% said “This is a good, evidence-based way to treat many brain disorders”
    • 32% said “There are some benefits, but they don’t outweigh the risks”
    • 20% said “This can help a select few people only; useless for the majority”
    • 16% said “This is hippie hogwash and hearsay; wishful thinking at best”

    Quite a spread of answers, so what does the science say?

    This is hippie hogwash and hearsay; wishful thinking at best! True or False?

    False! We’re tackling this one first, because it’s easiest to answer:

    There are some moderately-well established [usually moderate] clinical benefits from some psychedelics for some people.

    If that sounds like a very guarded statement, it is. Part of this is because “psychedelics” is an umbrella term; perhaps we should have conducted separate polls for psilocybin, MDMA, ayahuasca, LSD, ibogaine, etc, etc.

    In fact: maybe we will do separate main features for some of these, as there is a lot to say about each of them separately.

    Nevertheless, looking at the spread of research as it stands for psychedelics as a category, the answers are often similar across the board, even when the benefits/risks may differ from drug to drug.

    To speak in broad terms, if we were to make a research summary for each drug it would look approximately like this in each case:

    • there has been research into this, but not nearly enough, as “the war on drugs” may well have manifestly been lost (the winner of the war being: drugs; still around and more plentiful than ever), but it did really cramp science for a few decades.
    • the studies are often small, heterogenous (often using moderately wealthy white student-age population samples), and with a low standard of evidence (i.e. the methodology often has some holes that leave room for reasonable doubt).
    • the benefits recorded are often small and transient.
    • in their favor, though, the risks are also generally recorded as being quite low, assuming proper safe administration*.

    *Illustrative example:

    Person A takes MDMA in a club, dances their cares away, has had only alcohol to drink, sweats buckets but they don’t care because they love everyone and they see how we’re all one really and it all makes sense to them and then they pass out from heat exhaustion and dehydration and suffer kidney damage (not to mention a head injury when falling) and are hospitalized and could die;

    Person B takes MDMA in a lab, is overwhelmed with a sense of joy and the clarity of how their participation in the study is helping humanity; they want to hug the researcher and express their gratitude; the researcher reminds them to drink some water.

    Which is not to say that a lab is the only safe manner of administration; there are many possible setups for supervised usage sites. But it does mean that the risks are often as much environmental as they are risks inherent to the drug itself.

    Others are more inherent to the drug itself, such as adverse cardiac events for some drugs (ibogaine is one that definitely needs medical supervision, for example).

    For those who’d like to see numbers and clinical examples of the bullet points we gave above, here you go; this is a great (and very readable) overview:

    NIH | Evidence Brief: Psychedelic Medications for Mental Health and Substance Use Disorders

    Notwithstanding the word “brief” (intended in the sense of: briefing), this is not especially brief and is rather an entire book (available for free, right there!), but we do recommend reading it if you have time.

    This can help a select few people only; useless for the majority: True or False?

    True, technically, insofar as the evidence points to these drugs being useful for such things as depression, anxiety, PTSD, addiction, etc, and estimates of people who struggle with mental health issues in general is often cited as being 1 in 4, or 1 in 5. Of course, many people may just have moderate anxiety, or a transient period of depression, etc; many, meanwhile, have it worth.

    In short: there is a very large minority of people who suffer from mental health issues that, for each issue, there may be one or more psychedelic that could help.

    This is a good, evidence-based way to treat many brain disorders: True or False?

    True if and only if we’re willing to accept the so far weak evidence that we discussed above. False otherwise, while the jury remains out.

    One thing in its favor though is that while the evidence is weak, it’s not contradictory, insofar as the large preponderance of evidence says such therapies probably do work (there aren’t many studies that returned negative results); the evidence is just weak.

    When a thousand scientists say “we’re not completely sure, but this looks like it helps; we need to do more research”, then it’s good to believe them on all counts—the positivity and the uncertainty.

    This is a very different picture than we saw when looking at, say, ear candling or homeopathy (things that the evidence says simply do not work).

    We haven’t been linking individual studies so far, because that book we linked above has many, and the number of studies we’d have to list would be:

    n = number of kinds of psychedelic drugs x number of conditions to be treated

    e.g. how does psilocybin fare for depression, eating disorders, anxiety, addiction, PTSD, this, that, the other; now how does ayahuasca fare for each of those, and so on for each drug and condition; at least 25 or 30 as a baseline number, and we don’t have that room.

    But here are a few samples to finish up:

    In closing…

    The general scientific consensus is presently “many of those drugs may ameliorate many of those conditions, but we need a lot more research before we can say for sure”.

    On a practical level, an important take-away from this is twofold:

    • drugs, even those popularly considered recreational, aren’t ontologically evil, generally do have putative merits, and have been subject to a lot of dramatization/sensationalization, especially by the US government in its famous war on drugs.
    • drugs, even those popularly considered beneficial and potentially lifechangingly good, are still capable of doing great harm if mismanaged, so if putting aside “don’t do drugs” as a propaganda of the past, then please do still hold onto “don’t do drugs alone”; trained professional supervision is a must for safety.

    Take care!

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