Becoming a Supple Leopard – by Dr. Kelly Starrett and Glen Cordoza

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We’ve previously reviewed Dr. Starrett’s other book, “Built To Move“, and now today we’ll review his more famous book!

Why is this one so famous? It’s popularly considered “the Bible of Cross-Fit”, even though it’s not at all marketed as such, and nor does it talk about Cross Fit directly. But: people who are interested in being fit, fast, strong, mobile, stable, and so forth, tend to invest in this book at some point if they are serious.

The book is big, heavy, and textbook-like. This isn’t a quick light read. This is a “study over the course of a year or more while doing your physiotherapy degree” book. And yet, it’s written for the widest audience, and as such, everything is explained from the ground up, so no prior knowledge is expected.

It does have pictures, which are clear and helpful, though the print version is better for this than the Kindle edition.

The subtitle of the book is no lie; it does indeed cover all those things, deeply and at length, for everything musculoskeletal.

Bottom line: this book will seriously improve your knowledge and understanding of all things body mechanics and related body maintenance. If you care to get/remain fit/strong/mobile/etc, this book is a fine cornerstone for such endeavors.

Click here to check out Becoming A Supple Leopard, and become a supple leopard!*

*Metaphorically. Furry metamorphosis is not a side-effect. Suppleness, however, is on offer. Yes, even for you, dear reader!

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    Addressing rucking safety for seniors and evaluating the efficacy of wellness perks like cryotherapy and red light therapy – delve into the benefits and risks.

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  • How do I handle it if my parent is refusing aged care? 4 things to consider

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s a shock when we realise our parents aren’t managing well at home.

    Perhaps the house and garden are looking more chaotic, and Mum or Dad are relying more on snacks than nutritious meals. Maybe their grooming or hygiene has declined markedly, they are socially isolated or not doing the things they used to enjoy. They may be losing weight, have had a fall, aren’t managing their medications correctly, and are at risk of getting scammed.

    You’re worried and you want them to be safe and healthy. You’ve tried to talk to them about aged care but been met with swift refusal and an indignant declaration “I don’t need help – everything is fine!” Now what?

    Here are four things to consider.

    1. Start with more help at home

    Getting help and support at home can help keep Mum or Dad well and comfortable without them needing to move.

    Consider drawing up a roster of family and friends visiting to help with shopping, cleaning and outings. You can also use home aged care services – or a combination of both.

    Government subsidised home care services provide from one to 13 hours of care a week. You can get more help if you are a veteran or are able to pay privately. You can take advantage of things like rehabilitation, fall risk-reduction programs, personal alarms, stove automatic switch-offs and other technology aimed at increasing safety.

    Call My Aged Care to discuss your options.

    An older man with a serious expression on his face looks out a window.
    Is Mum or Dad OK at home?
    Nadino/Shutterstock

    2. Be prepared for multiple conversations

    Getting Mum or Dad to accept paid help can be tricky. Many families often have multiple conversations around aged care before a decision is made.

    Ideally, the older person feels supported rather than attacked during these conversations.

    Some families have a meeting, so everyone is coming together to help. In other families, certain family members or friends might be better placed to have these conversations – perhaps the daughter with the health background, or the auntie or GP who Mum trusts more to provide good advice.

    Mum or Dad’s main emotional support person should try to maintain their relationship. It’s OK to get someone else (like the GP, the hospital or an adult child) to play “bad cop”, while a different person (such as the older person’s spouse, or a different adult child) plays “good cop”.

    3. Understand the options when help at home isn’t enough

    If you have maximised home support and it’s not enough, or if the hospital won’t discharge Mum or Dad without extensive supports, then you may be considering a nursing home (also known as residential aged care in Australia).

    Every person has a legal right to choose where we live (unless they have lost capacity to make that decision).

    This means families can’t put Mum or Dad into residential aged care against their will. Every person also has the right to choose to take risks. People can choose to continue to live at home, even if it means they might not get help immediately if they fall, or eat poorly. We should respect Mum or Dad’s decisions, even if we disagree with them. Researchers call this “dignity of risk”.

    It’s important to understand Mum or Dad’s point of view. Listen to them. Try to figure out what they are feeling, and what they are worried might happen (which might not be rational).

    Try to understand what’s really important to their quality of life. Is it the dog, having privacy in their safe space, seeing grandchildren and friends, or something else?

    Older people are often understandably concerned about losing independence, losing control, and having strangers in their personal space.

    Sometimes families prioritise physical health over psychological wellbeing. But we need to consider both when considering nursing home admission.

    Research suggests going into a nursing home temporarily increases loneliness, risk of depression and anxiety, and sense of losing control.

    Mum and Dad should be involved in the decision-making process about where they live, and when they might move.

    Some families start looking “just in case” as it often takes some time to find the right nursing home and there can be a wait.

    After you have your top two or three choices, take Mum or Dad to visit them. If this is not possible, take pictures of the rooms, the public areas in the nursing home, the menu and the activities schedule.

    We should give Mum or Dad information about their options and risks so they can make informed (and hopefully better) decisions.

    For instance, if they visit a nursing home and the manager says they can go on outings whenever they want, this might dispel a belief they are “locked up”.

    Having one or two weeks “respite” in a home may let them try it out before making the big decision about staying permanently. And if they find the place unacceptable, they can try another nursing home instead.

    An older Asian woman sits with her daughter.
    You might need to have multiple conversations about aged care.
    CGN089/Shutterstock

    4. Understand the options if a parent has lost capacity to make decisions

    If Mum or Dad have lost capacity to choose where they live, family may be able to make that decision in their best interests.

    If it’s not clear whether a person has capacity to make a particular decision, a medical practitioner can assess for that capacity.

    Mum or Dad may have appointed an enduring guardian to make decisions about their health and lifestyle decisions when they are not able to.

    An enduring guardian can make the decision that the person should live in residential aged care, if the person no longer has the capacity to make that decision themselves.

    If Mum or Dad didn’t appoint an enduring guardian, and have lost capacity, then a court or tribunal can appoint that person a private guardian (usually a family member, close friend or unpaid carer).

    If no such person is available to act as private guardian, a public official may be appointed as public guardian.

    Deal with your own feelings

    Families often feel guilt and grief during the decision-making and transition process.

    Families need to act in the best interest of Mum or Dad, but also balance other caring responsibilities, financial priorities and their own wellbeing.The Conversation

    Lee-Fay Low, Professor in Ageing and Health, University of Sydney

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

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  • Boost Your Digestive Enzymes

    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’ll Try To Make This Easy To Digest

    Do you have a digestion-related problem?

    If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:

    New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles

    …which puts Americans just a little over the global average of 35%:

    Global Burden of Digestive Diseases: A Systematic Analysis of the Global Burden of Diseases Study, 1990 to 2019

    Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.

    There’s plenty we can do to improve gut health, for example:

    Today we’re going to be examining digestive enzyme supplements!

    What are digestive enzymes?

    Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:

    • Protease: breaks down proteins (into amino acids)
    • Amylase: breaks down starches (into sugars)
    • Lipase: breaks down fats (into fatty acids)

    All three are available as popular supplements to aid digestion. How does the science stack up for them?

    Protease

    For this, we only found animal studies like this one, but the results have been promising:

    Exogenous protease supplementation to the diet enhances growth performance, improves nitrogen utilization, and reduces stress

    Amylase

    Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:

    The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas

    Lipase

    Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:

    ❝Lipase supplementation significantly reduced stomach fullness without change of EGG.

    Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞

    ~ Dr. Seon-Young Park & Dr. Jong-Sun Rew

    Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?

    (short answer: yes, it is)

    More studies found the same, such as:

    Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects

    All together now!

    When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.

    The following paper gives a good rundown:

    Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase

    Is it safe?

    For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).

    As ever, check with your doctor/pharmacist if you’re not completely sure!

    Want some?

    We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three

    Enjoy!

    We’ll Try To Make This Easy To Digest

    Do you have a digestion-related problem?

    If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:

    New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles

    …which puts Americans just a little over the global average of 35%:

    Global Burden of Digestive Diseases: A Systematic Analysis of the Global Burden of Diseases Study, 1990 to 2019

    Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.

    There’s plenty we can do to improve gut health, for example:

    Today we’re going to be examining digestive enzyme supplements!

    What are digestive enzymes?

    Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:

    • Protease: breaks down proteins (into amino acids)
    • Amylase: breaks down starches (into sugars)
    • Lipase: breaks down fats (into fatty acids)

    All three are available as popular supplements to aid digestion. How does the science stack up for them?

    Protease

    For this, we only found animal studies like this one, but the results have been promising:

    Exogenous protease supplementation to the diet enhances growth performance, improves nitrogen utilization, and reduces stress

    Amylase

    Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:

    The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas

    Lipase

    Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:

    ❝Lipase supplementation significantly reduced stomach fullness without change of EGG.

    Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞

    ~ Dr. Seon-Young Park & Dr. Jong-Sun Rew

    Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?

    (short answer: yes, it is)

    More studies found the same, such as:

    Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects

    All together now!

    When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.

    The following paper gives a good rundown:

    Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase

    Is it safe?

    For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).

    As ever, check with your doctor/pharmacist if you’re not completely sure!

    Want some?

    We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three

    Enjoy!

    Share This Post

  • Pelvic Floor Exercises (Not Kegels!) To Prevent Urinary Incontinence

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s a common threat, and if you think it couldn’t happen to you, then well, just wait. Happily, Dr. Christine Pieton, PT, DPT, a sport & women’s health physical therapist, has advice:

    On the ball!

    Or rather, we’re going to be doing ball-squeezing here, if you’ll pardon the expression. You will need a soccer-ball sized ball to squeeze.

    Ball-squeeze breathing: lie on your back, ball between your knees, and inhale deeply, expanding your torso. Exhale, pressing your knees into the ball, engaging your abdominal muscles from lower to upper. Try to keep your spine long and avoid your pelvis tucking under during the exhalation.

    Ball-squeeze bridge: lie on your back, ball between your knees, inhale to prepare, and then exhale, pressing up into a bridge, maintaining a firm pressure on the ball. Inhale as you lower yourself back down.

    Ball-squeeze side plank: lie on your side this time, ball between your knees, supporting forearm under your shoulder, as in the video thumbnail. Inhale to prepare, and then exhale, lifting your hip a few inches off the mat. Inhale as you lower yourself back down.

    Ball-squeeze bear plank: get on your hands and knees, ball between your thighs. Lengthen your spine, inhale to prepare, and exhale as you bring your knees just a little off the floor. Inhale as you lower yourself back down.

    For more details and tips on each of these, plus a visual demonstration, plus an optional part 2 video with more exercises that aren’t ball-squeezes this time, enjoy:

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

    Want to learn more?

    You might also like to read:

    Psst… A Word To The Wise About UTIs

    Take care!

    Share This Post

Related Posts

  • DBT Made Simple – by Sheri van Dijk
  • Vibration Plate, Review After 6 Months: Is It Worth It?

    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.

    Is it push-button exercise, or an expensive fad, or something else entirely? Robin, from “The Science of Self-Care”, has insights:

    Science & Experience

    According to the science (studies cited in the video and linked-to in the video description, underneath it on YouTube), vibration therapy does have some clear benefits, namely:

    • Bone health (helps with bone density, particularly beneficial for postmenopausal women)
    • Muscle recovery (reduces lactate levels, aiding faster recovery)
    • Joint health (reduces pain and improves function in osteoarthritis patients)
    • Muscle stimulation (helps older adults maintain muscle mass)
    • Cognitive function (due to increased blood flow to the brain)

    And from her personal experience, the benefits included:

    • Improved recovery after exercise, reducing muscle soreness and stiffness
    • Reduced back pain and improved posture (not surprising, given the need for stabilizing muscles when using one of these)
    • Better circulation and (likely resulting from same) skin clarity

    She did not, however, notice:

    • Any reduction in cellulite
    • Any change in body composition (fat loss or muscle gain)

    For a deeper look into these things and more, plus a demonstration of how the machine actually operates, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

    Don’t Forget…

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  • Cold Medicines & Heart Health

    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.

    Cold Medicines & Heart Health

    In the wake of many decongestants disappearing from a lot of shelves after a common active ingredient being declared useless*, you may find yourself considering alternative decongestants at this time of year.

    *In case you missed it:

    Why Is Oral Phenylephrine on the Market After Compelling Evidence of Its Ineffectiveness as a Decongestant?

    It doesn’t seem to be dangerous, by the way, just also not effective:

    FDA Panel Says Common OTC Decongestant, Phenylephrine, Is Useless

    Good for your nose, bad for your heart?

    With products based on phenylephrine out of the running, products based on pseudoephedrine, a competing drug, are enjoying a surge in popularity.

    Good news: pseudoephedrine works!

    Bad news: pseudoephedrine works because it is a vasoconstrictor, and that vasoconstriction reduces nasal swelling. That same vasoconstriction also raises overall blood pressure, potentially dangerously, depending on an assortment of other conditions you might have.

    Further reading: Can decongestants spike your blood pressure? What to know about hypertension and cold medicine

    Who’s at risk?

    The warning label, unread by many, reads:

    ❝Do not use this product if you have heart disease, high blood pressure, thyroid disease, diabetes, or difficulty in urination due to enlargement of the prostate gland, unless directed by a doctor❞

    Source: Harvard Health | Don’t let decongestants squeeze your heart

    What are the other options?

    The same source as above recommends antihistamines as an option to be considered, citing:

    ❝Antihistamines such as […] cetirizine (Zyrtec) and loratadine (Claritin) can help with a stuffy nose and are safe for the heart.❞

    But we’d be remiss not to mention drug-free options too, for example:

    • Saline rinse with a neti pot or similar
    • Use of a humidifier in your house/room
    • Steam inhalation, with or without eucalyptus etc

    See also: Inhaled Eucalyptus’s Immunomodulatory and Antimicrobial Effects

    Take care!

    Don’t Forget…

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  • Amid Wildfire Trauma, L.A. County Dispatches Mental Health Workers to Evacuees

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    PASADENA, Calif. — As Fernando Ramirez drove to work the day after the Eaton Fire erupted, smoke darkened the sky, ash and embers rained onto his windshield, and the air smelled of melting rubber and plastic.

    He pulled to the side of the road and cried at the sight of residents trying to save their homes.

    “I could see people standing on the roof, watering it, trying to protect it from the fire, and they just looked so hopeless,” said Ramirez, a community outreach worker with the Pasadena Public Health Department.

    That evening, the 49-year-old volunteered for a 14-hour shift at the city’s evacuation center, as did colleagues who had also been activated for emergency medical duty. Running on adrenaline and little sleep after finding shelter for homeless people all day, Ramirez spent the night circulating among more than a thousand evacuees, offering wellness checks, companionship, and hope to those who looked distressed.

    Local health departments, such as Ramirez’s, have become a key part of governments’ response to wildfires, floods, and other extreme weather events, which scientists say are becoming more intense and frequent due to climate change. The emotional toll of fleeing and possibly losing a home can help cause or exacerbate mental health conditions such as anxiety, depression, post-traumatic stress disorder, suicidal ideation, and substance use, according to health and climate experts.

    Wildfires have become a recurring experience for many Angelenos, making it difficult for people to feel safe in their home or able to go about daily living, said Lisa Wong, director of the Los Angeles County Department of Mental Health. However, with each extreme weather event, the county has improved its support for evacuees, she said.

    For instance, Wong said the county deployed a team of mental health workers trained to comfort evacuees without retraumatizing them, including by avoiding asking questions likely to bring up painful memories. The department has also learned to better track people’s health needs and redirect those who may find massive evacuation settings uncomfortable to other shelters or interim housing, Wong said. In those first days, the biggest goal is often to reduce people’s anxiety by providing them with information.

    “We’ve learned that right when a crisis happens, people don’t necessarily want to talk about mental health,” said Wong, who staffed the evacuation site Jan. 8 with nine colleagues.

    Instead, she and her team deliver a message of support: “This is really bad right now, but you’re not going to do this alone. We have a whole system set up for recovery too. Once you get past the initial shock of what happened — initial housing needs, medication needs, all those things — then there’s this whole pathway to recovery that we set up.”

    The convention center in downtown Pasadena, which normally hosts home shows, comic cons, and trade shows, was transformed into an evacuation site with hundreds of cots. It was one of at least 13 shelters opened to serve more than 200,000 residents under evacuation orders.

    The January wildfires have burned an estimated 64 square miles — an area larger than the city of Paris — and destroyed at least 12,300 buildings since they started Jan. 7. AccuWeather estimates the region will likely face more than $250 billion in economic losses from the blazes, surpassing the estimates from the state’s record-breaking 2020 wildfire season.

    Lisa Patel, executive director of the Medical Society Consortium on Climate and Health, said she’s most concerned about low-income residents, who are less likely to access mental health support.

    “There was a mental health crisis even before the pandemic,” said Patel, who is also a clinical associate professor of pediatrics at Stanford School of Medicine, referring to the covid-19 pandemic. “The pandemic made it worse. Now you lace in all of this climate change and these disasters into a health care system that isn’t set up to care for the people that already have mental health illness.”

    Early research suggests exposure to large amounts of wildfire smoke can damage the brain and increase the risk of developing anxiety, she added.

    At the Pasadena Convention Center, Elaine Santiago sat on a cot in a hallway as volunteers pulled wagons loaded with soup, sandwiches, bottled water, and other necessities.

    Santiago said she drew comfort from being at the Pasadena evacuation center, knowing that she wasn’t alone in the tragedy.

    “It sort of gives me a sense of peace at times,” Santiago said. “Maybe that’s weird. We’re all experiencing this together.”

    She had been celebrating her 78th birthday with family when she fled her home in the small city of Sierra Madre, east of Pasadena. As she watched flames whip around her neighborhood, she, along with children and grandkids, scrambled to secure their dogs in crates and grabbed important documents before they left.

    The widower had leaned on her husband in past emergencies, and now she felt lost.

    “I did feel helpless,” Santiago said. “I figured I’m the head of the household; I should know what to do. But I didn’t know.”

    Donny McCullough, who sat on a neighboring green cot draped in a Red Cross blanket, had fled his Pasadena home with his family early on the morning of Jan. 8. Without power at home, the 68-year-old stayed up listening for updates on a battery-powered radio. His eyes remained red from smoke irritation hours later.

    “I had my wife and two daughters, and I was trying not to show fear, so I quietly, inside, was like, ‘Oh my God,’” said McCullough, a music producer and writer. “I’m driving away, looking at the house, wondering if it’s going to be the last time I’m going to see it.”

    He saved his master recording from a seven-year music project, but he left behind his studio with all his other work from a four-decade career in music.

    Not all evacuees arrived with family. Some came searching for loved ones. That’s one of the hardest parts of his shift, Ramirez said. The community outreach worker helped walk people around the building, cot by cot.

    A week in, at least two dozen people had been killed in the wildfires.

    The work takes a toll on disaster relief workers too. Ramirez said many feared losing their homes in the fires and some already had. He attends therapy weekly, which he said helps him manage his emotions.

    At the evacuation center, Ramirez described being on autopilot.

    “Some of us react differently. I tend to go into fight mode,” Ramirez said. “I react. I run towards the fire. I run towards personal service. Then once that passes, that’s when my trauma catches up with me.”

    Need help? Los Angeles County residents in need of support can call the county’s mental health helpline at 1-800-854-7771. The national Suicide & Crisis Lifeline, 988, is also available for those who’d like to speak with someone confidentially, free of charge.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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