The Best 4 Pool Exercises to Strengthen Your Core & Tone Up

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A lot of people don’t love working on their core strength, but exercising in the pool can make it a lot more enjoyable, as well as minimizing risk of injury.

Dr Alyssa Kuhn, arthritis specialist, also advises “being in the water also helps to control for balance and can offload the joints so they aren’t as painful”:

The gentlest exercise

The specific exercises she recommends are:

Wood Chops

Stagger your feet, clasp your hands, and submerge them in the water. Now, move your hands diagonally from one side to the other. This engages your core and balance using water resistance. Perform 10–20 reps per side, exhaling on the hardest part.

Front Kick with Opposite Arm Press

Kick one leg forward while pushing the opposite arm out or overhead—higher kicks increase difficulty by requiring more balance. If balance isn’t sufficient for you yet, hold onto the pool wall if needed. Either way, engage the core to lift the leg. Do 20–30 reps alternating sides.

Wall Push-Ups

Place your hands on the pool wall, shoulder-width apart. Keep feet together and hips slightly tucked for core engagement. Next, move your chest toward the wall and push back while maintaining a straight body—avoid arching your back. Do 10–20 reps.

Arm Circles

Stand with your feet wider than shoulder-width. Clasp your hands, extend your arms, and submerge them in the water. Make large circular motions for resistance training. This can be done with straight or bent arms for different difficulty levels. Do 10–20 circles in each direction.

For more on each of these plus visual demonstrations, enjoy:

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

Want to learn more?

You might also like to read:

Osteoporosis & Exercises: Which To Do (And Which To Avoid)

Take care!

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    Rethinking Drinking: Improve your diet, exercise, sleep, and quit smoking. Learn about the harmful effects of alcohol, including skin aging, weight gain, and memory problems. Find alternative drinks and coping strategies.

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  • Stimulant Users Are Caught in Fatal ‘Fourth Wave’ of Opioid Epidemic

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    In Pawtucket, Rhode Island, near a storefront advertising “free” cellphones, J.R. sat in an empty back stairwell and showed a reporter how he tries to avoid overdosing when he smokes crack cocaine. KFF Health News is identifying him by his initials because he fears being arrested for using illegal drugs.

    It had been several hours since his last hit, and the chatty, middle-aged man’s hands moved quickly. In one hand, he held a glass pipe. In the other, a lentil-size crumb of cocaine.

    Or at least J.R. hoped it was cocaine, pure cocaine — uncontaminated by fentanyl, a potent opioid that was linked to about 75% of all overdose deaths in Rhode Island in 2022. He flicked his lighter to “test” his supply. He believed that if it had a “cigar-like sweet smell,” he said, it would mean that the cocaine was laced with fentanyl. He put the pipe to his lips and took a tentative puff. “No sweet,” he said, reassured.

    But this method offers only false and dangerous reassurance. A mistake can be fatal.

    It is impossible to tell whether a drug contains fentanyl by the taste or smell. “Somebody can believe that they can smell it or taste it, or see it … but that’s not a scientific test,” said Josiah “Jody” Rich, an addiction specialist and researcher who teaches at Brown University. “People are going to die today because they buy some cocaine that they don’t know has fentanyl in it.”

    The first wave of the long-running and devastating opioid epidemic began in the United States with the abuse of prescription painkillers in the early 2000s. The second wave involved an increase in heroin use, starting around 2010. The third wave began when powerful synthetic opioids such as fentanyl started appearing in the supply around 2015. Now experts are observing a fourth phase of the deadly epidemic.

    The mix of stimulants such as cocaine and methamphetamines with fentanyl — a synthetic opioid 50 times as powerful as heroin — is driving what experts call the opioid epidemic’s “fourth wave.” The mixture of stimulants and fentanyl presents powerful challenges to efforts to reduce overdoses because many users of stimulants don’t know they are at risk of ingesting opioids, so they don’t take overdose precautions.

    The only way to know whether cocaine or other stimulants contain fentanyl is to use drug-checking tools such as fentanyl test strips — a best practice for what’s known as “harm reduction,” now embraced by federal health officials in combating drug overdose deaths. Fentanyl test strips cost as little as $2 for a two-pack online, but many front-line organizations also give them out free.

    Nationwide, illicit stimulants mixed with fentanyl were the most common drugs found in fentanyl-related overdoses, according to a study published in 2023 in the scientific journal Addiction. The stimulant in the fatal mixture tends to be cocaine in the Northeast, and methamphetamine in the West and much of the Midwest and South.

    “The No. 1 thing that people in the U.S. are dying from in terms of drug overdoses is the combination of fentanyl and a stimulant,’’ said Joseph Friedman, a researcher at UCLA and the study’s lead author. “Black and African Americans are disproportionately affected by this crisis to a large magnitude, especially in the Northeast.”

    Friedman was also the lead author of another new study, published in the American Journal of Psychiatry, that shows the fourth wave of the opioid epidemic is driving up the mortality rate among older Black Americans (ages 55-64) and, more recently, Hispanic people. Friedman said part of the reason street fentanyl is so deadly is that there’s no way to tell how potent it is. Hospitals have safely used medical-grade fentanyl for surgical pain because the potency is strictly regulated, but “the potency fluctuates wildly in the illicit market” Friedman said.

    Studies of street drugs, he said, show that in illicit drugs the potency can vary from 1% to 70% fentanyl.

    “Imagine ordering a mixed drink in a bar and it contains one to 70 shots,” Friedman said, “and the only way you know is to start drinking it. … There would be a huge number of alcohol overdose deaths.”

    Drug-checking technology can provide a rough estimate of fentanyl concentration, he said, but to get a precise measure requires sending drugs to a laboratory.

    It’s not clear how much of the latest trend in polydrug use — in which users mix substances, such as cocaine and fentanyl, for example — is accidental versus intentional. It can vary for individual users: a recent study from Millennium Health found that most people who use fentanyl do so at times intentionally and other times unintentionally.

    People often use stimulants to power through the rapid withdrawal from fentanyl, Friedman said. And the high-risk practice of using cocaine or meth with heroin, known as “speedballing,” has been around for decades. Other factors include manufacturers’ adding the cheap synthetic opioid to a stimulant to stretch their supply, or dealers mixing up bags.

    Researchers say many people still think they are using unadulterated cocaine or crack — a misconception that can be deadly. “Folks who are using stimulants, and not intentionally using opioids, are unprepared to respond to an opioid overdose,” said Brown University epidemiologist Jaclyn White Hughto, “because they don’t perceive themselves to be at risk.” Hughto is a principal investigator in a new, unpublished study called “Preventing Overdoses Involving Stimulants.”

    Hughto and the team surveyed more than 260 people in Rhode Island and Massachusetts who use drugs, including some who manufacture and distribute stimulants such as cocaine. More than 60% of the people they interviewed in Rhode Island had bought or used stimulants that they later found out had fentanyl in them. And many of the people interviewed in the study also use drugs alone. That means that if they do overdose, they may not be found until it’s too late.

    In 2022, Rhode Island had the fourth-highest rate of overdose deaths involving cocaine in 2022, after Washington, D.C., Delaware, and Vermont, according to the Centers for Disease Control and Prevention.

    The fourth wave is also hitting stimulant users who choose pills over what they perceive as more dangerous drugs such as cocaine in an effort to avoid fentanyl. That’s what happened to Jennifer Dubois’ son Cliffton.

    Dubois was a single mother raising two Black sons. The older son, Cliffton, had been struggling with addiction since he was 14, she said. Cliffton also had been diagnosed with attention-deficit/hyperactivity disorder and a mood disorder.

    In March 2020, Cliffton had checked into a rehab program as the pandemic ramped up, Dubois said. Because of the lockdown at rehab, Cliffton was upset about not being able to visit with his mother. “He said, ‘If I can’t see my mom, I can’t do treatment,’” Dubois recalled. “And I begged him” to stay in treatment.

    But soon after, Cliffton left the rehab program. He showed up at her door. “And I just cried,” she said.

    Dubois’ younger son was living at home. She didn’t want Cliffton doing drugs around his younger brother. So she gave Cliffton an ultimatum: “If you want to stay home, you have to stay drug-free.”

    Cliffton went to stay with family friends, first in Atlanta and later in Woonsocket, an old mill city that has Rhode Island’s highest rate of drug overdose deaths.

    In August 2020, Cliffton overdosed but was revived. Cliffton later confided that he’d been snorting cocaine in a car with a friend, Dubois said. Hospital records show he tested positive for fentanyl.

    “He was really scared,” Dubois said. After the overdose, he tried to “leave the cocaine and the hard drugs alone,” she said. “But he was taking pills.” Eight months later, on April 17, 2021, Cliffton was found unresponsive in the bedroom of a family member’s home.

    The night before, Cliffton had bought counterfeit Adderall, according to the police report. What he didn’t know was that the Adderall pill was laced with fentanyl. “He thought by staying away from the street drugs and just taking pills, he was doing better,” Dubois said.

    A fentanyl test strip could have saved his life.

    This article is from a partnership that includes The Public’s Radio, NPR, and KFF Health News.

    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.

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    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • The Cold Truth About Respiratory Infections

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    The Pathogens That Came In From The Cold

    Yesterday, we asked you about your climate-themed policy for avoiding respiratory infections, and got the above-depicted, below-described, set of answers:

    • About 46% of respondents said “Temperature has no bearing on infection risk”
    • About 31% of respondents said “It’s important to get plenty of cold, fresh air, as this kills/inactivates pathogens”
    • About 22% of respondents said “It’s important to stay warm to avoid getting colds, flu, etc”

    Some gave rationales, including…

    For “stay warm”:

    ❝Childhood lessons❞

    For “get cold, fresh air”:

    ❝I just feel that it’s healthy to get fresh air daily. Whether it kills germs, I don’t know❞

    For “temperature has no bearing”:

    ❝If climate issue affected respiratory infections, would people in the tropics suffer more than those in colder climates? Pollutants may affect respiratory infections, but I doubt just temperature would do so.❞

    So, what does the science say?

    It’s important to stay warm to avoid getting colds, flu, etc: True or False?

    False, simply. Cold weather does increase the infection risk, but for reasons that a hat and scarf won’t protect you from. More on this later, but for now, let’s lay to rest the idea that bodily chilling will promote infection by cold, flu, etc.

    In a small-ish but statistically significant study (n=180), it was found that…

    ❝There was no evidence that chilling caused any acute change in symptom scores❞

    Read more: Acute cooling of the feet and the onset of common cold symptoms

    Note: they do mention in their conclusion that chilling the feet “causes the onset of cold symptoms in about 10% of subjects who are chilled”, but the data does not support that conclusion, and the only clear indicator is that people who are more prone to colds generally, were more prone to getting a cold after a cold water footbath.

    In other words, people who were more prone to colds remained more prone to colds, just the same.

    It’s important to get plenty of cold, fresh air, as this kills/inactivates pathogens: True or False?

    Broadly False, though most pathogens do have an optimal operating temperature that (for obvious reasons) is around normal human body temperature.

    However, given that they don’t generally have to survive outside of a host body for long to get passed on, the fact that the pathogens may be a little sluggish in the great outdoors will not change the fact that they will be delighted by the climate in your respiratory tract as soon as you get back into the warm.

    With regard to the cold air not being a reliable killer/inactivator of pathogens, we call to the witness stand…

    Polar Bear Dies From Bird Flu As H5N1 Spreads Across Globe

    (it was found near Utqiagvik, one of the northernmost communities in Alaska)

    Because pathogens like human body temperature, raising the body temperature is a way to kill/inactivate them: True or False?

    True! Unfortunately, it’s also a way to kill us. Because we, too, cannot survive for long above our normal body temperature.

    So, for example, bundling up warmly and cranking up the heating won’t necessarily help, because:

    • if the temperature is comfortable for you, it’s comfortable for the pathogen
    • if the temperature is dangerous to the pathogen, it’s dangerous to you too

    This is why the fever response evolved, and/but why many people with fevers die anyway. It’s the body’s way of playing chicken with the pathogen, challenging “guess which of us can survive this for longer!”

    Temperature has no bearing on infection risk: True or False?

    True and/or False, circumstantially. This one’s a little complex, but let’s break it down to the essentials.

    • Temperature has no direct effect, for the reasons we outlined above
    • Temperature is often related to humidity, which does have an effect
    • Temperature does tend to influence human behavior (more time spent in open spaces with good ventilation vs more time spent in closed quarters with poor ventilation and/or recycled air), which has an obvious effect on transmission rates

    The first one we covered, and the third one is self-evident, so let’s look at the second one:

    Temperature is often related to humidity, which does have an effect

    When the environmental temperature is warmer, water droplets in the air will tend to be bigger, and thus drop to the ground much more quickly.

    When the environmental temperature is colder, water droplets in the air will tend to be smaller, and thus stay in the air for longer (along with any pathogens those water droplets may be carrying).

    Some papers on the impact of this:

    So whatever temperature you like to keep your environment, humidity is a protective factor against respiratory infections, and dry air is a risk factor.

    So, for example:

    • If the weather doesn’t suit having good ventilation, a humidifier is a good option
    • Being in an airplane is one of the worst places to be for this, outside of a hospital

    Don’t have a humidifier? Here’s an example product on Amazon, but by all means shop around.

    A crock pot with hot water in and the lid off is also a very workable workaround too

    Take care!

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  • Edamame vs Brussels Sprouts – Which is Healthier?

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    Our Verdict

    When comparing edamame to Brussels sprouts, we picked the edamame.

    Why?

    We were curious to see if something could unseat Brussels sprouts from the vegetable throne!

    In terms of macros, edamame have more than 3x the protein and and nearly 50% more fiber, for the same amount of carbs. An easy win for edamame.

    In the category of vitamins, edamame have more of vitamins B1, B2, B3, B5, B9, and choline, while Brussels sprouts have more of vitamins A, B6, C, E, and K, meaning a marginal 6:5 win for edamame this time.

    When it comes to minerals, things are quite one-sided: edamame have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while Brussels sprouts have more selenium. Another easy win for edamame!

    Adding up the sections makes it clear that edamame win the day, but of course, by all means, enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest

    Enjoy!

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  • The Best Foods For Collagen Production
  • How To Unfatty A Fatty Liver

    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 Unfatty A Fatty Liver

    In Greek mythology, Prometheus suffered the punishment of being chained to a rock, where he would have his liver eaten by an eagle, whereupon each day his liver would grow back, only to be eaten again the next day.

    We mere humans who are not Greek gods might not be able to endure quite such punishment to our liver, but it is an incredibly resilient and self-regenerative organ.

    In fact, provided at least 51% of the liver is still present and correct, the other 49% will regrow. Similarly, damage done (such as by trying to store too much fat there due to metabolic problems, as in alcoholic or non-alcoholic fatty liver disease) will reverse itself in time, given the chance.

    The difference between us and Prometheus

    In the myth, Prometheus had his liver regrow overnight every night. Ours don’t recover quite so quickly.

    Indeed, the science has good and bad news for us:

    ❝Liver recolonization models have demonstrated that hepatocytes have an unlimited regenerative capacity. However, in normal liver, cell turnover is very slow.❞

    ~ Michalopoulos and Bhusan (2020)

    Read more: Liver regeneration: biological and pathological mechanisms and implications

    If it regenerates, why do people need transplants, and/or die of liver disease?

    There are some diseases of the liver that inhibit its regenerative abilities, or (as in the case of cancer) abuse them to our detriment. However, in the case of fatty liver disease, the reason is usually simple:

    If the lifestyle factors that caused the liver to become fatty are still there, then its regenerative abilities won’t be able to keep up with the damage that is still being done.

    Can we speed it up at all?

    Yes! The first and most important thing is to minimize how much ongoing harm you are still doing to it, though.

    • If you drink alcohol, stop. According to the WHO, the only amount of alcohol that is safe for you is zero.
    • Consider your medications, and find out which place a strain on the liver. Many medications are not optional; you’re taking them for an important reason, so don’t quit things without checking with your doctor. Medications that strain the liver include, but are by no means limited to:
      • Many painkillers, including acetaminophen/paracetamol (e.g. Tylenol), and ibuprofen
      • Some immunosuppresent drugs, including azathioprine
      • Some epilepsy drugs, including phenytoin
      • Some antibiotics, including amoxicillin
      • Statins in general

    Note: we are not pharmacists, nor doctors, let alone your doctors.

    Check with yours about what is important for you to take, and what alternatives might be safe for you to consider.

    Dietary considerations

    While there are still things we don’t know about the cause(s) of non-alcoholic fatty liver disease, there is a very strong association with a diet that is:

    • high in salt
    • high in refined carbohydrates
      • e.g. white flour and white flour products such as white bread and white pasta; also the other main refined carbohydrate: sugar
    • high in red meat
    • high in non-fermented dairy
    • high in fried foods.

    So, consider minimizing those, and instead getting plenty of fiber, and plenty of lean protein (not from red meat, but poultry and fish are fine iff not fried; beans and legumes are top-tier, though).

    Also, hydrate. Most people are dehydrated most of the time, and that’s bad for all parts of the body, and the liver is no exception. It can’t regenerate if it’s running on empty!

    Read more: Foods To Include (And Avoid) In A Healthy Liver Diet

    How long will it take to heal?

    In the case of alcoholic fatty liver disease, it should start healing a few days after stopping drinking. Then, how long it takes to fully recover depends on the extent of the damage; it could be weeks or months. In extreme cases, years, but that is rare. Usually if the damage is that severe, a transplant is needed.

    In the case of non-alcoholic fatty liver disease, again it depends on the extent of the damage, but it is usually a quicker recovery than the alcoholic kind—especially if eating a Mediterranean diet.

    Read more: How Long Does It Take For Your Liver To Repair Itself?

    Take good care of yourself!

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  • Your Future Self – by Dr. Hal Herschfield

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    How do you want to be, one year from now? Five years from now? Ten years from now?

    Now, how would you have answered that same question one, five, ten years ago?

    The reality, according to Dr. Hal Herschfield, is that often we go blundering into the future blindly, because we lack empathy with our future self. Our past self, we can have strong feelings about. They could range from compassion to shame, pride to frustration, but we’ll have feelings. Our future self? A mystery.

    What he proposes in this book, therefore, is not merely the obvious “start planning now, little habits that add up”, etc, but also to address the underlying behavioral science of why we don’t.

    Starting with exercises of empathy for our tomorrow-self (literally tomorrow, i.e. the day after this one), and building a mindset of “paying it forward”—to ourself.

    By treating our future self like a loved one, we can find ourselves a lot more motivated to actually do the things that future-us will thank us for.

    The real value of this book is in the progressive exercises, because it’s a “muscle” that most people haven’t exercised much. But when we do? What a superpower it becomes!

    Bottom line: if you know what you “should” do, but somehow just don’t do it, this book will help connect you to your future self and work as a better team to get there… the way you actually want.

    Click here to check out Your Future Self, and start by gifting this book to future-you!

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  • Fiber Fueled – by Dr. Will Bulsiewicz

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    We generally know that for gut health we should eat fiber, but what of the balances of different sorts of fiber?

    That’s one of the main things that make this book stand out—fostering diversity in our microbiome by fostering diversity in our diet. Specifically, diversity of fiber-containing foods.

    The book is part “science made easy for the lay reader”, and part recipe book. The recipes come with shopping lists and a meal planner, though we would recommend to use those as a guide rather than to try to adhere perfectly to them.

    In particular, this reviewer would encourage much more generous use of healthful seasonings… and less reliance on there being leftovers several days later (tasty food gets gone quickly in this house!)

    As for the science, the feel of this is more like reading a science-based observational documentary with explanations, than of reading a science textbook. Studies are mentioned in passing, but not dissected in any detail, and the focus is more on getting the key learnings across.

    Bottom line: if you’d like to boost not just the amount, but also the diversity, of fiber in your diet, and reap the gut-health rewards, this book is a great guide for that!

    Click here to get your copy of “Fiber Fueled” from Amazon today!

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    Learn to Age Gracefully

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