
Unlock Your Flexibility With These 4 New Stretches
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People often stick to the same few stretches, which may limit flexibility progress, especially as the most common stretches often miss deeper, harder-to-reach areas.
So, here are some new (well, probably new to most people, at least) stretches that can get things moving in different directions:
Diversity Continues To Be Good!
The stretches are:
90/90 Hip stretch with a twist:
- Sit with your knees forming 90° angles; add an arm bar and twist your chest upward.
- Hold for 5 deep breaths and repeat.
- This one targets top glute muscles and quadratus lumborum in the lower back.
Shoulder mobility stretch using a wall:
- Kneel in front of a wall with your forearms placed shoulder-width apart, hands turned outward.
- Lift your hips, push your chest toward your legs, and use the wall and your body weight for deeper leverage.
- This one targets multiple shoulder and rotator cuff muscles through external rotation.
Quad stretch using body weight:
- Sit with your feet hip-width apart, lift your hips, step one foot back, and tuck in your tailbone.
- Focus on pointing your knee down and forward for a deep quad stretch.
- This one targets all four quad muscles, hip flexors, plantar fascia, and opens chest/shoulders.
Chicken wing stretch for upper back:
- Sit with bent knees, place the back of one hand on your waist (chicken wing position).
- Tuck the “wing” into the inner thigh, press your knee inward while resisting with the arm.
- This one broadens the shoulder blade and stretches rear shoulder/upper back muscles; it’s particularly effective for reaching difficult upper back areas not typically stretched.
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:
Yoga Teacher: “If I wanted to get flexible in 2025, here’s what I’d do”
Take care!
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Survival of the Prettiest – by Dr. Nancy Etcoff
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Beauty is in the eye of the beholder, right? And what does it matter, in this modern world, especially if we are already in a happy stable partnership?
The science of it, as it turns out, is less poetic. Not only is evolutionary psychology still the foundation of our perception of human beauty (yes, even if we have zero possibility of further procreation personally), but also, its effects are far, far wider than partner selection.
From how nice people are to you, to how much they trust you, to how easily they will forgive a (real or perceived) misdeed, to what kind of medical care you get (or don’t), your looks shape your experiences.
In this very easy-reading work that nevertheless contains very many references, Dr. Etcoff explores the science of beauty. Not just what traits are attractive and why, but also, what they will do for (or against) us—in concrete terms, with numbers.
Bottom line: if you’d like to better understand the subconscious biases held by yourself and others, this book is a top-tier primer.
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Veg in One Bed New Edition – by Huw Richards
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We all know that growing our own veg is ultimately not only healthier on the plate, but also a very healthy activity. Cheaper too. So why don’t more of us do it?
For many of us, it’s a matter of not having the skills or knowledge to do so. This book bridges that knowledge-gap.
Richards gives, as promised, a month-by-month well-illustrated guide to growing a wide variety of vegetables. He does, by the way, assume that we are in a temperate climate in the Northern Hemisphere. So if you’re not, you may need to make some adjustments.
The book doesn’t assume prior knowledge, and does give the reader everything we need from an initial basic shopping list onwards.
A particular strength of this book is that it’s about growing veg in a single raised bed—this ensures keeping everything very manageable.
Bottom line: if you have ever thought it would be good to grow your own veg, but didn’t know where to start and want something practical for a beginner, this is an excellent guide that will get you going!
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These Top Few Things Make The Biggest Difference To Health
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The Best Few Interventions For The Best Health
Writer’s note: I was going to do something completely different for today (so that can go out another week now), but when reflecting on my own “what should I focus on in the new year?” (in terms of my own personal health goals and such) it occured to me that I should look back on the year’s articles, to take our own advice myself, and see what most important things I should make sure to focus on.
In so doing for myself, it occured to me that you, our subscribers who like condensed information and simple interventions for big positive effects, might also find value in a similar once-over. And so, today’s main feature was born!
Sometimes at 10almonds we talk about “those five things that affect everything”. They are:
- Good diet
- Good exercise
- Good sleep
- Not drinking
- Not smoking
If we were to add a sixth in terms of things that make a huge difference, it would be “manage stress effectively” and a seventh, beyond the scope of our newsletter, would be “don’t be socioeconomically disadvantaged” (e.g. poor, and/or part of some disprivileged minority group).
But as for those five we listed, it still leaves the question: what are the few most effective things we can do to improve them? Where can we invest our time/energy/effort for greatest effect?
Good diet
Best current science consistently recommends the Mediterranean Diet:
The Mediterranean Diet: What Is It Good For?
But it can be tweaked for specific desired health considerations:
Four Ways To Upgrade The Mediterranean Diet
Other most-effective dietary tweaks that impact a lot of other areas of health include looking after your gut health and looking after your blood sugars:
Making Friends With Your Gut (You Can Thank Us Later)
and
“Let Them Eat Cake”, She Said (10 Ways To Balance Blood Sugars)
Good exercise
Most exercise is good, but two of the most beneficial things that are (for most people) easy to implement are walking, and High-Intensity Interval Training:
How To Do HIIT (Without Wrecking Your Body)
Good sleep
This means quality and quantity! We cannot skimp on either and expect good health:
Why You Probably Need More Sleep
and as for quality,
The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down
Not drinking
According to the World Health Organization, the only safe amount of alcohol is zero.
See also:
Can We Drink To Good Health? (e.g. Red Wine & Heart Health)
and
Not smoking
We haven’t done a main feature on this! It’s probably not really necessary, as it’s not very contentious to say “smoking is bad for everything”.
WHO | Tobacco kills up to half its users who don’t quit
However, as a side-note, while cannabis is generally recognised as not as harmful as tobacco-based products, it has some fairly major drawbacks too. For some people, the benefits (e.g. pain relief) may outweigh the risks, though:
Final thoughts
Not sure where to start? We suggest this order of priorities, unless you have a major health condition that makes something else a higher priority:
- If you smoke, stop
- If you drink, reduce, or ideally stop
- Improve your diet
About that diet…
- Worry less about what to exclude, and instead focus on adding more variety of fruit/veg
- See also: Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- That said, if you’re looking for things to cut, sugar is a top candidate (and red meat is in clear second place albeit some way below)
When it comes to exercise, get your 10,000 daily steps in (actually, science says 8,000 steps is fine), and consider adding HIIT per our above article, when you feel like adding that in. As for that about the steps:
When it comes to sleep, if you’re taking care of the above things, and set a regular early wake-up time that you do not deviate from, then this will probably take care of itself, if you don’t have a sleep-inconvenient lifestyle (e.g. shift work, just had a baby, etc) or a sleep disorder.
For further pointers, see: 10 Tips for Better Sleep: Starting In The Morning
Take care!
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Almonds vs Cashews – Which is Healthier?
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Our Verdict
When comparing almonds to cashews, we picked the almonds.
Why?
Both are great! But here’s why we picked the almonds:
In terms of macros, almonds have a little more protein and more than 4x the fiber. Given how critical fiber is to good health, and how most people in industrialized countries in general (and N. America in particular) aren’t getting enough, we consider this a major win for almonds.
Things are closer to even for vitamins, but almonds have a slight edge. Almonds are higher in vitamins A, B2, B3, B9, and especially 27x higher in vitamin E, while cashews are higher in vitamins B1, B5, B6, C & K. So, a moderate win for almonds.
In the category of minerals, cashews do a bit better on average. Cashews have moderately more copper, iron, phosphorus, selenium, and zinc, while almonds boast 6x more calcium, and slightly more manganese and potassium. We say this one’s a slight win for cashews.
Adding the categories up, however, makes it clear that almonds win the day.
However, of course, enjoy both! Diversity is healthy. Just, if you’re going to choose between them, we recommend almonds.
Want to learn more?
You might like to read:
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Almonds vs Walnuts – Which is Healthier?
- Pistachios vs Cashews – Which is Healthier?
- Why You Should Diversify Your Nuts!
- What Matters Most For Your Heart?
Take care!
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I’m a medical forensic examiner. Here’s what people can expect from a health response after a sexual assault
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An estimated one in five women and one in 16 men in Australia have experienced sexual violence.
After such a traumatic experience, it’s understandable many are unsure if they want to report it to the police. In fact, less than 10% of Australian women who experience sexual assault ever make a police report.
In Australia there is no time limit on reporting sexual assault to police. However, there are tight time frames for collecting forensic evidence, which can sometimes be an important part of the police investigation, whether it’s commenced at the time or later.
This means the decision of whether or not to undergo a medical forensic examination needs to be made quite quickly after an assault.
I work as a medical forensic examiner. Here’s what you can expect if you present for a medical forensic examination after a sexual assault.
fizkes/Shutterstock A team of specialists
There are about 100 sexual assault services throughout Australia providing 24-hour care. As with other areas of health care, there are extra challenges in regional and rural areas, where there are often further distances to travel and staff shortages.
Sexual assault services in Australia are free regardless of Medicare status. To find your nearest service you can call 1800 RESPECT (1800 737 732) or Full Stop Australia (1800 385 578) who can also provide immediate telephone counselling support.
It’s important to call the local sexual assault service before turning up. They can provide the victim-survivor with information and advice to prevent delays and make the process as helpful as possible.
The consultation usually occurs in a hospital emergency department which has a designated forensic suite, or in a specialised forensic service.
The victim-survivor is seen by a doctor or nurse trained in medical and forensic care. There’s a sexual assault counsellor, crisis worker or social worker present to support the patient and offer counselling advice. This is called an “integrated response” with medical and psychosocial staff working together.
In most cases the victim-survivor can have their own support person present too.
Depending on what the victim-survivor wants, the doctor or nurse will take a history of the assault to guide any medical care which may be needed (such as emergency contraception) and to guide the examination.
Sexual assault services are always very aware of giving victim-survivors a choice about having a medical forensic examination. If a person presents to a sexual assault service, they can receive counselling and medical care without undergoing a forensic examination if they do not wish to. https://www.youtube.com/embed/CGlbTgia0Ek?wmode=transparent&start=0 Sexual assault services are inclusive of all genders.
Collecting forensic samples
Samples collected during a medical forensic examination can sometimes identify the perpetrator’s DNA or intoxicating substances (alcohol or drugs that might be relevant to the investigation). The window of opportunity to collect these samples can be as short as 12 hours, or up to 5–7 days, depending on the nature of the sexual assault.
In most of Australia, an adult who has experienced a recent sexual assault can be offered a medical forensic examination without making a report to police.
Depending on the state or territory, the forensic samples can usually be stored for 3 to 12 months (up to 100 years in Tasmania). This allows the victim-survivor time to decide if they want to release them to police for processing.
The doctor or nurse will collect the samples using a sexual assault investigation kit, or a “rape kit”.
Collecting these samples might involve taking swabs to try to detect DNA from external and internal genital areas and anywhere there may have been DNA transfer. This can be from skin cells, where the perpetrator touched the victim-survivor, or from bodily fluids including semen or saliva.
The doctor or nurse carrying out the examination do their best to minimise re-traumatisation, by providing the victim-survivor information, choices and control at every step of the process.
The victim-survivor can usually have a support person with them. Monkey Business Images/Shutterstock How about STIs and pregnancy?
During the consultation, the doctor or nurse will address any concerns about sexually transmitted infections (STIs) and pregnancy, if applicable.
In most cases the risk of STIs is small. But follow-up testing at 1–2 weeks for infections such as chlamydia and gonorrhoea, and at 6–12 weeks for infections such as syphilis and HIV, is usually recommended.
Emergency contraception (sometimes called the “morning after pill”) can be provided to prevent pregnancy. It can be taken up to five days after sexual assault (but the sooner the better) with follow-up pregnancy testing recommended at 2–3 weeks.
Things have improved over time
When I was a junior doctor in the late 90s, taking forensic swabs was usually the responsibility of the busy obstetrics and gynaecology trainee in the emergency department, who was often managing multiple patients and had little training in forensics. There was also usually no supportive counsellor.
Anecdotally, both the doctor and the patient were traumatised by this experience. Research shows that when specialised, integrated services are not provided, victim-survivors’ feelings of powerlessness are magnified.
But the way we carry out medical forensic examinations after sexual assault in Australia has improved over the years.
With patient-centred practices, and designated forensic and counselling staff, the experience for the patient is thought to be empowering rather than re-traumatising.
Our research
In new research published in the Australian Journal of General Practice, my colleagues and I explored the experience of the medical forensic examination from the victim-survivor’s perspective.
We surveyed 291 patients presenting to a sexual assault service in New South Wales (where I work) over four years.
Some 75% of patients reported the examination was reassuring and another 20% reported it was OK. Only 2% reported that it was traumatising. The majority (98%) said they would recommend a friend present to a sexual assault service if they were in a similar situation.
While patients spoke positively about the care they received, many commented that the sexual assault service was not visible enough. They didn’t know how to find it or even that it existed.
We know many victim-survivors don’t present to a sexual assault service or undergo a medical forensic examination after a sexual assault. So we need to do more to increase the visibility of these services.
The National Sexual Assault, Family and Domestic Violence Counselling Line – 1800 RESPECT (1800 737 732) – is available 24 hours a day, seven days a week for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault.
Mary Louise Stewart, Senior Career Medical Officer, Northern Sydney Local Health District; PhD Candidate, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Anti-Inflammatory Khichri & Tadka
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This is halfway between a daal and a risotto; it’s delicious and it’s full of protein, fiber, heathy fats, and flavors. And those flavors? Mostly from health-giving phytochemicals of one kind of another.
You will need
For the khichri:
- 1 oz chana dal
- 1 oz red lentils
- 1 oz brown lentils
- 1 oz quinoa
- 4 oz wholegrain basmati rice
- 1 tbsp chia seeds
- 1 tsp ground turmeric
- ½ tsp MSG or 1 tsp low-sodium salt
For the tadka:
- 2 tbsp avocado oil (or other oil suitable for high temperatures—so, not olive oil on this occasion!)
- ¼ bulb garlic, thinly sliced
- 1 fresh red chili (adjust per heat preferences)
- 1 fresh green chili (adjust per heat preferences)
- 1 tsp cumin seeds
- 6 curry leaves
- 12 twists of freshly ground black pepper
To serve:
- Optional: flatbreads or poppadoms
- Optional: lemon wedges or lime wedges
- Optional: chopped cilantro or parsley
Method
(we suggest you read everything at least once before doing anything)
1) Simmer the khichri ingredients in 5 cups of water, stirring occasionally if necessary, until it has a risotto-like consistency; this will probably take about 30–40 minutes. This time can be greatly reduced by using a pressure cooker, but obviously you won’t be able to check or stir, so do that only if you know what you’re doing cooking those grains and pseudograins in there, and what settings/timings to use for your specific device.
2) Make the tadka when the khichri is nearly ready, by heating the 2 tbsp of avocado oil in a skillet until very hot but not smoking, Add the rest of the ingredients from the tadka section, and cook until the garlic is nice and golden.
3) Pour the tadka over the khichri to serve, with any of the optional accompaniments we mentioned.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Capsaicin For Weight Loss And Against Inflammation
- The Many Health Benefits Of Garlic
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Why Curcumin (Turmeric) Is Worth Its Weight In Gold
- If You’re Not Taking Chia, You’re Missing Out
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
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