Tight Hamstrings? Here’s A Test To Know If It’s Actually Your Sciatic Nerve

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.

Tight hamstrings are often not actually due to hamstring issues, but rather, are often being limited by the sciatic nerve. This video offers a home test to determine if the sciatic nerve is causing mobility problems (and how to improve it, if so):

The Connection

Try this test:

  • Sit down with a slumped posture.
  • Extend one leg with the ankle flexed.
  • Note any stretching or pulling sensation behind the knee or in the calf.
  • Bring your head down to your chest

If this increases the sensation, it likely indicates sciatic nerve involvement.

If only the hamstrings are tight, head movement won’t change the stretch sensation.

This is because the nervous system is a continuous structure, so head movement can affect nerve tension throughout the body. While this can cause problems, it can also be integral in the solution. Here are two ways:

  • Flossing method: sit with “poor” slumped posture, extend the knee, keep the ankle flexed, and lift the head to relieve nerve tension. This movement helps the sciatic nerve slide without stretching it.
  • Even easier method: lie on your back, grab behind the knee, and extend the leg while extending the neck. This position avoids compression in the gluteal area, making it suitable for severely compromised nerves. Perform the movement without significant stretching or pain.

In both cases: move gently to avoid straining the nerve, which can worsen muscle tension. Do 10 repetitions per leg, multiple times a day; after a week, increase to 20 reps.

A word of caution: speak with your doctor before trying these exercises if you have underlying neurological diseases, cut or infected nerves, or other severe conditions.

For more on all of this, plus visual demonstrations, enjoy:

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

Want to learn more?

You might also like to read:

Exercises for Sciatica Pain Relief

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Why Telomeres Shorten, & What Can Be Done About It
  • Using the”Task Zero” approach
    Do you ever find yourself in a room wondering why you’re there? Or getting easily distracted from your to-do list? Here’s a trick to stay on track: focus on only two tasks at a time.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • How to keep your teeth young

    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.

    How to keep your teeth young

    The association between aging and teeth is so well-established that it’s entered popular idiom, “too long in the tooth”, and when it comes to visual representations, false teeth are well-associated with old age.

    And yet, avoiding such outcomes does not get anywhere near so much attention as, say, avoiding wrinkles or hair loss.

    At 10almonds, we’ve covered general dental health before, in a three-part series:

    1. Toothpastes & Mouthwashes: Which Help And Which Harm?
    2. Flossing, Better (And Easier!)
    3. Less Common Oral Hygiene Options

    Today, we’re going to be looking specifically at keeping our teeth young. What if you have lost your teeth already? Well, gum health remains important, and it’s foundational for everyone, so…

    Look after your gums first and last

    Hollywood’s most “perfect” whites would be nothing without the gums holding them in place. So, set aside the cosmetic whitening products that often harm gums (anything containing bleach / hydrogen peroxide, is generally a bad idea), andinstead focus on your gums.

    As for avoiding gum disease (periodontitis)?

    ❝In conclusion, periodontitis might enhance the association of biological aging with all-cause mortality in middle-aged and older adults.

    Hence, maintaining and enhancing periodontal health is expected to become an intervention to slow aging and extend life span.❞

    Source: Does Periodontitis Affect the Association of Biological Aging with Mortality?

    Ways to look after gum health include the obvious “floss” and “brush often” and “use fluoride toothpaste”, along with other options we covered in our “Less Common Oral Hygiene Options” article above.

    Also important: don’t smoke. It is bad for everything, and this is no exception.

    We expect we probably don’t have many subscribers who smoke, but if you do, please consider making quitting a priority.

    See also: Smoking, Gum Disease, and Tooth Loss

    Consider supplementing with collagen

    Everyone’s all about the calcium and vitamin D for bones (and teeth), but a large part of the mass of both is actually collagen. And unlike calcium, which most people not living in a food desert get plenty of, or vitamin D, which is one of the most popular supplements around, collagen is something that gets depleted as we get older. We’ve written about its importance for bones:

    We Are Such Stuff As Fish Are Made Of—Collagen’s benefits are more than skin deep

    And as for its role in combatting gum disease and tooth loss:

    Nanoscale Dynamics of Streptococcal Adhesion to AGE-Modified Collagen

    By the way, that “AGE” there isn’t about chronological age; it’s about advanced glycation end-products. Those are also something you can and should avoid:

    Are You Eating AGEs?

    A different kind of “spit and polish”

    We imagine you have the “polishing” part in hand; that’s tooth-brushing, of course. But spit?

    Saliva is hugely important for our oral health, but it’s not something most of us think about a lot. For example, you might not have known (or might have known but not thought much about) that many common medications affect our saliva, including many blood pressure medications and antidepressants:

    Impact of ageing and drug consumption on oral health

    Because there are so many possibilities, this is the kind of thing to check with your pharmacist or doctor about. But as a rule, if you take a medication whose side-effects include “dry mouth”, this might be you.

    Here’s a really useful (academic) article that covers what drugs cause this, how to diagnose it, and what can be done about it:

    Hyposalivation in Elderly Patients

    If something’s difficult, find a way to make it easier

    Sometimes, as we get older, some things that used to be easy, aren’t. We can lose strength, coordination, manual dexterity, memory, attention, and more. Obviously, we try not to, and do what we can to keep ourselves in good health.

    But, if you do have some disability that makes for example brushing and/or flossing difficult to do consistently and/or well, consider talking to your doctor to see if there are assistive devices that can help, or some other kind of support that could allow you to do what you need to.

    See also: Improving oral hygiene for better cognitive health: Interrelationships of oral hygiene habits, oral health status, and cognitive function in older adults

    There’s never any shame in getting help if we need it.

    Take care!

    Share This Post

  • Eat to Beat Your Diet – by Dr. William Li

    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.

    We previously reviewed Dr. Li’s excellent “Eat To Beat Disease”, so you may be wondering how much overlap there is. While he does still cover such topics as angiogenesis, organ regeneration, microbiome health, DNA protection, and immunological considerations, and much of the dietary advice is similar, most of the explanation is different.

    Because, this time, rather than looking at beating disease in general, there’s a much stronger focus on metabolic disease in particular, and yes, for those who want to do so, losing fat.

    The scientific explanations are in-depth, such that you come way with not merely “I should eat an avocado once in a while”, but a comprehensive understanding of the body’s metabolic processes, from the chemistry to the organs involved, from the cellular to the systemic.

    The style is on the hard end of pop-science. It’s approachably readable, while having a lot of densely-packed information with minimal fluff. You will be more than getting your money’s worth out of its 496 pages.

    Bottom line: if you’d like to perk up your metabolism with a dietary approach that’s enjoyable and very restrictive, then this book will arm you with the knowledge to do that.

    Click here to check out Eat To Beat Your Diet, and eat to beat your diet!

    Share This Post

  • Their First Baby Came With Medical Debt. These Illinois Parents Won’t Have Another.

    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.

    JACKSONVILLE, Ill. — Heather Crivilare was a month from her due date when she was rushed to an operating room for an emergency cesarean section.

    The first-time mother, a high school teacher in rural Illinois, had developed high blood pressure, a sometimes life-threatening condition in pregnancy that prompted doctors to hospitalize her. Then Crivilare’s blood pressure spiked, and the baby’s heart rate dropped. “It was terrifying,” Crivilare said.

    She gave birth to a healthy daughter. What followed, though, was another ordeal: thousands of dollars in medical debt that sent Crivilare and her husband scrambling for nearly a year to keep collectors at bay.

    The Crivilares would eventually get on nine payment plans as they juggled close to $5,000 in bills.

    “It really felt like a full-time job some days,” Crivilare recalled. “Getting the baby down to sleep and then getting on the phone. I’d set up one payment plan, and then a new bill would come that afternoon. And I’d have to set up another one.”

    Crivilare’s pregnancy may have been more dramatic than most. But for millions of new parents, medical debt is now as much a hallmark of having children as long nights and dirty diapers.

    About 12% of the 100 million U.S. adults with health care debt attribute at least some of it to pregnancy or childbirth, according to a KFF poll.

    These people are more likely to report they’ve had to take on extra work, change their living situation, or make other sacrifices.

    Overall, women between 18 and 35 who have had a baby in the past year and a half are twice as likely to have medical debt as women of the same age who haven’t given birth recently, other KFF research conducted for this project found.

    “You feel bad for the patient because you know that they want the best for their pregnancy,” said Eilean Attwood, a Rhode Island OB-GYN who said she routinely sees pregnant women anxious about going into debt.

    “So often, they may be coming to the office or the hospital with preexisting debt from school, from other financial pressures of starting adult life,” Attwood said. “They are having to make real choices, and what those real choices may entail can include the choice to not get certain services or medications or what may be needed for the care of themselves or their fetus.”

    Best-Laid Plans

    Crivilare and her husband, Andrew, also a teacher, anticipated some of the costs.

    The young couple settled in Jacksonville, in part because the farming community less than two hours north of St. Louis was the kind of place two public school teachers could afford a house. They saved aggressively. They bought life insurance.

    And before Crivilare got pregnant in 2021, they enrolled in the most robust health insurance plan they could, paying higher premiums to minimize their deductible and out-of-pocket costs.

    Then, two months before their baby was due, Crivilare learned she had developed preeclampsia. Her pregnancy would no longer be routine. Crivilare was put on blood pressure medication, and doctors at the local hospital recommended bed rest at a larger medical center in Springfield, about 35 miles away.

    “I remember thinking when they insisted that I ride an ambulance from Jacksonville to Springfield … ‘I’m never going to financially recover from this,’” she said. “‘But I want my baby to be OK.’”

    For weeks, Crivilare remained in the hospital alone as covid protocols limited visitors. Meanwhile, doctors steadily upped her medications while monitoring the fetus. It was, she said, “the scariest month of my life.”

    Fear turned to relief after her daughter, Rita, was born. The baby was small and had to spend nearly two weeks in the neonatal intensive care unit. But there were no complications. “We were incredibly lucky,” Crivilare said.

    When she and Rita finally came home, a stack of medical bills awaited. One was already past due.

    Crivilare rushed to set up payment plans with the hospitals in Jacksonville and Springfield, as well as the anesthesiologist, the surgeon, and the labs. Some providers demanded hundreds of dollars a month. Some settled for monthly payments of $20 or $25. Some pushed Crivilare to apply for new credit cards to pay the bills.

    “It was a blur of just being on the phone constantly with all the different people collecting money,” she recalled. “That was a nightmare.”

    Big Bills, Big Consequences

    The Crivilares’ bills weren’t unusual. Parents with private health coverage now face on average more than $3,000 in medical bills related to a pregnancy and childbirth that aren’t covered by insurance, researchers at the University of Michigan found.

    Out-of-pocket costs are even higher for families with a newborn who needs to stay in a neonatal ICU, averaging $5,000. And for 1 in 11 of these families, medical bills related to pregnancy and childbirth exceed $10,000, the researchers found.

    “This forces very difficult trade-offs for families,” said Michelle Moniz, a University of Michigan OB-GYN who worked on the study. “Even though they have insurance, they still have these very high bills.”

    Nationwide polls suggest millions of these families end up in debt, with sometimes devastating consequences.

    About three-quarters of U.S. adults with debt related to pregnancy or childbirth have cut spending on food, clothing, or other essentials, KFF polling found.

    About half have put off buying a home or delayed their own or their children’s education.

    These burdens have spurred calls to limit what families must pay out-of-pocket for medical care related to pregnancy and childbirth.

    In Massachusetts, state Sen. Cindy Friedman has proposed legislation to exempt all these bills from copays, deductibles, and other cost sharing. This would parallel federal rules that require health plans to cover recommended preventive services like annual physicals without cost sharing for patients. “We want … healthy children, and that starts with healthy mothers,” Friedman said. Massachusetts health insurers have warned the proposal will raise costs, but an independent state analysis estimated the bill would add only $1.24 to monthly insurance premiums.

    Tough Lessons

    For her part, Crivilare said she wishes new parents could catch their breath before paying down medical debt.

    “No one is in the right frame of mind to deal with that when they have a new baby,” she said, noting that college graduates get such a break. “When I graduated with my college degree, it was like: ‘Hey, new adult, it’s going to take you six months to kind of figure out your life, so we’ll give you this six-month grace period before your student loans kick in and you can get a job.’”

    Rita is now 2. The family scraped by on their payment plans, retiring the medical debt within a year, with help from Crivilare’s side job selling resources for teachers online.

    But they are now back in debt, after Rita’s recurrent ear infections required surgery last year, leaving the family with thousands of dollars in new medical bills.

    Crivilare said the stress has made her think twice about seeing a doctor, even for Rita. And, she added, she and her husband have decided their family is complete.

    “It’s not for us to have another child,” she said. “I just hope that we can put some of these big bills behind us and give [Rita] the life that we want to give her.”

    About This Project

    “Diagnosis: Debt” is a reporting partnership between KFF Health News and NPR exploring the scale, impact, and causes of medical debt in America.

    The series draws on original polling by KFF, court records, federal data on hospital finances, contracts obtained through public records requests, data on international health systems, and a yearlong investigation into the financial assistance and collection policies of more than 500 hospitals across the country. 

    Additional research was conducted by the Urban Institute, which analyzed credit bureau and other demographic data on poverty, race, and health status for KFF Health News to explore where medical debt is concentrated in the U.S. and what factors are associated with high debt levels.

    The JPMorgan Chase Institute analyzed records from a sampling of Chase credit card holders to look at how customers’ balances may be affected by major medical expenses. And the CED Project, a Denver nonprofit, worked with KFF Health News on a survey of its clients to explore links between medical debt and housing instability. 

    KFF Health News journalists worked with KFF public opinion researchers to design and analyze the “KFF Health Care Debt Survey.” The survey was conducted Feb. 25 through March 20, 2022, online and via telephone, in English and Spanish, among a nationally representative sample of 2,375 U.S. adults, including 1,292 adults with current health care debt and 382 adults who had health care debt in the past five years. The margin of sampling error is plus or minus 3 percentage points for the full sample and 3 percentage points for those with current debt. For results based on subgroups, the margin of sampling error may be higher.

    Reporters from KFF Health News and NPR also conducted hundreds of interviews with patients across the country; spoke with physicians, health industry leaders, consumer advocates, debt lawyers, and researchers; and reviewed scores of studies and surveys about medical debt.

    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.

    Share This Post

Related Posts

  • Why Telomeres Shorten, & What Can Be Done About It
  • Ending Aging – by Dr. Aubrey de Grey

    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.

    We know about how to slow aging. We know about diet, exercise, sleep, intermittent fasting, and other lifestyle tweaks to make. But how much can we turn back the clock, according to science?

    Dr. Aubrey de Grey’s foundational principle is simple: the body is a biological machine, and aging is fundamentally an engineering problem.

    He then outlines the key parts to that problem: the princple ways in which cells (and DNA) get damaged, and what we need to do about that in each case. Car tires get damaged over time; our approach is to replace them within a certain period of time so that they don’t blow out. In the body, it’s a bit similar with cells so that we don’t get cancer, for example.

    The book goes into detail regards each of the seven main ways we accumulate this damage, and highlights avenues of research looking to prevent it, and in at least some cases, the measures already available to so.

    Bottom line: if you want a hard science overview of actual rejuvenation research in biogerontology, this is a book that presents that comprehensively, without assuming prior knowledge.

    Click here to check out Ending Aging and never stop learning!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Millet vs Couscous – 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 millet to couscous, we picked the millet.

    Why?

    In terms of macros, they’re pretty much equal, and are both moderately high glycemic index foods so to abate that, it’s good to have them with some fibrous foods (e.g. some vegetables) and fats (e.g. perhaps sauté the vegetables with a little olive oil), to slow down the carbs a little. But, as there’s nothing meaningful between them in this regard, we declare this category a tie.

    In the category of vitamins, millet has more of vitamins B1, B2, B3, B6, B7, B9, K, and choline, while millet has more of vitmains B5 and E. An easy win for millet here.

    When it comes to minerals, it’s a similar story: millet has more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while couscous has more calcium and selenium. Another clear win for millet.

    For those avoiding gluten, you want to be aware that millet is naturally gluten-free, while couscous is usually made of durum wheat and thus contains gluten.

    For those avoiding oxalates (shouldn’t make any difference for most people, but if you have certain kidney problems, then it can matter), millet is low in oxalates and couscous is high in oxalates.

    All in all, it’s a clear overall win for millet!

    Want to learn more?

    You might like to read:

    Grains: Bread Of Life, Or Cereal Killer?

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Dentists Debunk 15 Teeth Myths

    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.

    Dentists Dr. John Yoo and Dr. Jason Lin leave no gaps in the truth:

    The tooth, the whole tooth, and nothing but the tooth

    Not only is there no tooth fairy (we are shocked), but also…

    1. “Baby teeth aren’t important.”
      False! Baby teeth act as space holders for permanent teeth, affect speech development, and influence a child’s psychological well-being.
    2. “Acidic fruits will whiten your smile.”
      False! In any practical sense, anyway: acidic fruits may temporarily make teeth appear whiter by dispersing stains but cause enamel erosion and weaken teeth over time.
    3. “Fillings last forever.”
      False! Fillings can wear down, fail, or develop cavities underneath if oral hygiene isn’t maintained, requiring replacement over time.
    4. “Cavities are irreversible.”
      False! Cavities in the enamel can be reversed with fluoride and good oral hygiene, but cavities that reach the dentin are typically irreversible.
    5. “Braces are just for crooked teeth.”
      False! Braces also correct functional issues like overbites, underbites, crossbites, and prevent future complications like tooth impaction.
    6. “A knocked-out tooth is gone for good.”
      False! A knocked-out tooth can be reimplanted if done quickly (ideally within an hour); storing it in whole milk or saliva helps preserve it.
    7. “Diet sodas won’t give you cavities.”
      False! Diet sodas can still cause cavities due to their acidic pH, which erodes enamel, even without sugar.
    8. “Dental cleanings aren’t necessary.”
      False! Dental cleanings help remove plaque and tartar that regular brushing can’t, and allow for regular oral health checkups.
    9. “Retainers aren’t for life.”
      False! To maintain teeth alignment after braces, retainers should be worn long-term as teeth can shift even years later.
    10. “You should floss before brushing.”
      False! The order doesn’t matter, but do floss regularly.
    11. “Everyone has wisdom teeth.”
      False! Not everyone is born with wisdom teeth; they are the most commonly missing teeth, and not everyone needs them removed.
    12. “Hydrogen peroxide and baking soda are good toothpaste replacements.”
      False! While they are common components in toothpaste, they lack fluoride, which is essential for remineralizing and protecting enamel.
    13. “You’re too old to get braces.”
      False! There’s no age limit for braces or aligners; adults often seek them for both aesthetic and functional reasons.
    14. “Teeth that have had root canals can’t feel.”
      False! Teeth with root canals can’t feel pain from nerves, but you can still sense pressure due to surrounding ligaments.
    15. “You’ll inevitably lose all your teeth when you’re old.”
      False! Good oral hygiene and regular dental care can preserve natural teeth into old age, though genetics also play a role.

    For more on each of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Keep Your Teeth Young

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: