
Beginner Stretches: 6 Easy Alternatives That Actually Work
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.
Sometimes, it can seem that all the stretches that “everyone” does are actually kinda hard to get into.
Here’s a better way to get where you want to be:
Easing into it
Six ways to stretch the same muscles as popular stretches, much more easily and just as effectively:
- Forward fold: avoid rounding your back and bouncing to touch the floor; instead, lie on your back, use a strap or towel, pull your leg towards you, holding for 30 seconds
- Hip flexor couch stretch: skip the advanced couch stretch that can strain your knee, and instead do a kneeling or standing hip flexor stretch, focusing on tucking your pelvis in for an equally effective but safer stretch
- Overhead shoulder stretch: avoid the classic ineffective version; instead, put your arms on a chair and lean forwards or use the child’s pose to stretch both shoulders, thoracic spine, hamstrings, and glutes at once
- Standing quad stretch: instead of standing versions where hips shift and pelvis misaligns, lie on your stomach with a strap around your foot to keep your hips and pelvis aligned, and safely stretch your quads from there
- Pigeon stretch: skip the advanced hip opener that may cause hip pain; instead, do a lying figure-4 stretch to target your hips and glutes with less intensity, pressing your elbow to your knee for a deeper stretch if you like
- Butterfly stretch: avoid bouncing your knees up and down which doesn’t stretch adductors effectively; instead try the frog stretch (hips relax under gravity) or a lying butterfly stretch (feet together, knees drop with gravity, cushions optional) for safer and deeper hip flexibility
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:
How To Do A Forward Fold For The First Time
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
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 Avoid The “I’ve Blown It” Christmas Food Trap
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.
Dr. Ruth Machin advises not just on why, but also specifically on how:
Consistency is key—but flexibly
When it comes to healthy eating plans, a lot of people feel that one indulgent Christmas meal means they have “blown it” and might as well give up until January.
In psychology, this is known as the cognitive bias of all-or-nothing thinking, resulting here in the idea that “if I can’t do this perfectly, then I might as well not do it at all”.
The “give up until January” approach also fails, since most people lose only 5–10% of body weight on a restrictive diet and regain it thereafter, making it unrealistic to undo several weeks of excess with a short reset.
So, what to do instead?
- Intentional imperfection: enjoy chosen foods without guilt, recognizing that one imperfect meal makes no difference in the long term and that intentional eating differs from stress-eating or other emotionally-motivated binges.
- Drop food morality: stop labeling foods as good, bad, or cheating, and instead observe how food affects mood, energy, sleep, and digestion. On which note…
- Practise embodied decision-making: skipping dessert or alcohol because of fullness and anticipated poor sleep shows listening to bodily cues rather than relying on willpower. Including if you have already signed up for such and then decide against it—eating past fullness is not morally superior to throwing food away, and it is acceptable to leave food when satisfied.
- Favor consistency over perfection: follow an 80–90% nourishing pattern most of the time while making space for joy, recognizing that sustainability beats nutritional perfection.
As for the “how”, Dr. Machin offers the following tips:
- Daily habit anchors: maintain one or two simple habits every day, such as protein at breakfast and a daily walk, to provide structure during otherwise disrupted holiday routines.
- Remember that every meal is a fresh start: replace the spiral of self-criticism with the thought that the next choice can support health, reinforcing personal agency and consistency.
- Indulge! But, with quality over quantity: choose foods that are genuinely enjoyable and well-made, eating smaller amounts with mindfulness rather than large quantities of mediocre options.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
What Flexible Dieting Really Means
Take care!
Share This Post
-
Syringe Exchange Fears Hobble Fight Against West Virginia HIV Outbreak
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.
CHARLESTON, http://w.va/. — More than three years have passed since federal health officials arrived in central Appalachia to assess an alarming outbreak of HIV spread mostly between people who inject opioids or methamphetamine.
Infectious disease experts from the Centers for Disease Control and Prevention made a list of recommendations following their visit, including one to launch syringe service programs to stop the spread at its source. But those who’ve spent years striving to protect people who use drugs from overdose and illness say the situation likely hasn’t improved, in part because of politicians who contend that such programs encourage illegal drug use.
Joe Solomon is a Charleston City Council member and co-director of SOAR WV, a group that works to address the health needs of people who use drugs. He’s proud of how his close-knit community has risen to this challenge but frustrated with the restraints on its efforts.
“You see a city and a county willing to get to work at a scale that’s bigger than ever before,” Solomon said, “but we still have one hand tied behind our back.”
The hand he references is easier access to clean syringes.
In April 2021, the CDC came to Charleston — the seat of Kanawha County and the state capital, tucked into the confluence of the Kanawha and Elk rivers — to investigate dozens of newly detected HIV infections. The CDC’s HIV intervention chief called it “the most concerning HIV outbreak in the United States” and warned that the number of reported diagnoses could be just “the tip of the iceberg.”
Now, despite attention and resources directed toward the outbreak, researchers and health workers say HIV continues to spread. In large part, they say, the outbreak lingers because of restrictions state and local policymakers have placed on syringe exchange efforts.
Research indicates that syringe service programs are associated with an estimated 50% reduction in HIV and hepatitis C, and the CDC issued recommendations to steer a response to the outbreak that emphasized the need for improved access to those services.
That advice has thus far gone unheeded by local officials.
In late 2015, the Kanawha-Charleston Health Department launched a syringe service program but shuttered it in 2018 under pressure, with then-Mayor Danny Jones calling it a “mini-mall for junkies and drug dealers.”
SOAR stepped in, hosting health fairs at which it distributed naloxone, an opioid overdose reversal drug; offered treatment and referrals; provided HIV testing; and exchanged clean syringes for used ones.
But in April 2021, the state legislature passed a bill limiting the number of syringes people could exchange and made it mandatory to present a West Virginia ID. The Charleston City Council subsequently added guidelines of its own, including requiring individual labeling of syringes.
As a result of these restrictions, SOAR ceased exchanging syringes. West Virginia Health Right now operates an exchange program in the city under the restrictions.
Robin Pollini is a West Virginia University epidemiologist who conducts community-based research on injection drug use. “Anyone I’ve talked to who’s used that program only used it once,” she said. “And the numbers they report to the state bear that out.”
A syringe exchange run by the health department in nearby Cabell County — home to Huntington, the state’s largest city after Charleston — isn’t so constrained. As Solomon notes, that program exchanges more than 200 syringes for every one exchanged in Kanawha.
A common complaint about syringe programs is that they result in discarded syringes in public spaces. Jan Rader, director of Huntington’s Mayor’s Office of Public Health and Drug Control Policy, is regularly out on the streets and said she seldom encounters discarded syringes, pointing out that it’s necessary to exchange a used syringe for a new one.
In August 2023, the Charleston City Council voted down a proposal from the Women’s Health Center of West Virginia to operate a syringe exchange in the city’s West Side community, with opponents expressing fears of an increase in drug use and crime.
Pollini said it’s difficult to estimate the number of people in West Virginia with HIV because there’s no coordinated strategy for testing; all efforts are localized.
“You would think that in a state that had the worst HIV outbreak in the country,” she said, “by this time we would have a statewide testing strategy.”
In addition to the testing SOAR conducted in 2021 at its health fairs, there was extensive testing during the CDC’s investigation. Since then, the reported number of HIV cases in Kanawha County has dropped, Pollini said, but it’s difficult to know if that’s the result of getting the problem under control or the result of limited testing in high-risk groups.
“My inclination is the latter,” she said, “because never in history has there been an outbreak of injection-related HIV among people who use drugs that was solved without expanding syringe services programs.”
“If you go out and look for infections,” Pollini said, “you will find them.”
Solomon and Pollini praised the ongoing outreach efforts — through riverside encampments, in abandoned houses, down county roads — of the Ryan White HIV/AIDS Program to test those at highest risk: people known to be injecting drugs.
“It’s miracle-level work,” Solomon said.
But Christine Teague, Ryan White Program director at the Charleston Area Medical Center, acknowledged it hasn’t been enough. In addition to HIV, her concerns include the high incidence of hepatitis C and endocarditis, a life-threatening inflammation of the lining of the heart’s chambers and valves, and the cost of hospital resources needed to address them.
“We’ve presented that data to the legislature,” she said, “that it’s not just HIV, it’s all these other lengthy hospital admissions that, essentially, Medicaid is paying for. And nothing seems to penetrate.”
Frank Annie is a researcher at CAMC specializing in cardiovascular diseases, a member of the Charleston City Council, and a proponent of syringe service programs. Research he co-authored found 462 cases of endocarditis in southern West Virginia associated with injection drug use, at a cost to federal, state, and private insurers of more than $17 million, of which less than $4 million was recovered.
Teague is further concerned for West Virginia’s rural counties, most of which don’t have a syringe service program.
Tasha Withrow, a harm reduction advocate in bordering rural Putnam County, said her sense is that HIV numbers aren’t alarmingly high there but said that, with little testing and heightened stigma in a rural community, it’s difficult to know.
In a January 2022 follow-up report, the CDC recommended increasing access to harm reduction services such as syringe service programs through expansion of mobile services, street outreach, and telehealth, using “patient-trusted” individuals, to improve the delivery of essential services to people who use drugs.
Teague would like every rural county to have a mobile unit, like the one operated by her organization, offering harm reduction supplies, medication, behavioral health care, counseling, referrals, and more. That’s an expensive undertaking. She suggested opioid settlement money through the West Virginia First Foundation could pay for it.
Pollini said she hopes state and local officials allow the experts to do their jobs.
“I would like to see them allow us to follow the science and operate these programs the way they’re supposed to be run, and in a broader geography,” she said. “Which means that it shouldn’t be a political decision; it should be a public health decision.”
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.
Share This Post
-
Here’s a simple, science-backed way to sharpen your thinking and improve your memory
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.
Many of us turn to Sudoku, Wordle or brain-training apps to sharpen our minds. But research is increasingly showing one of the best ways to boost memory, focus and brain health is exercise.
Our new research reviewed data from more than 250,000 participants across 2,700 studies. We found exercise helps boost brain function – whether it’s walking, cycling, yoga, dancing, or even playing active video games such as Pokémon GO.
Moving your body improves how we think, make decisions, remember things and stay focused – no matter your age.
Centre for Ageing Better/Unsplash What the science says
Our review adds to a growing body of research that shows regular physical activity improves three key areas of brain function:
- cognition, which is your overall ability to think clearly, learn and make decisions
- memory, especially short-term memory and the ability to remember personal experiences
- executive function, which includes focus, planning, problem-solving and managing emotions.
We conducted an umbrella review, which means we looked at the results of more than 130 high-quality research reviews that had already combined findings from many exercise studies. These studies usually involved people starting a new, structured exercise program, not just tracking the exercise they were already doing.
To assess the effects on cognition, memory and executive function, the original studies used a range of brain function tests. These included things like remembering word lists, solving puzzles, or quickly switching between tasks – simple activities designed to reliably measure how well the brain is working.
The improvements were small to moderate. On average, exercise led to a noticeable boost in cognition, with slightly smaller but still meaningful gains in memory and executive function.
The benefits showed up across all age groups, though children and teens saw major gains in memory.
People with attention-deficit hyperactivity disorder (ADHD) showed greater improvements in executive function after physical activity than other population groups.
The brain started responding fairly quickly – many people experienced improvements after just 12 weeks of starting regular exercise.
Generally, the greatest benefits were seen in those doing at least 30 minutes of exercise on most days of the week, aiming for a total of about 150 minutes per week.
Many people notice the difference after 12 weeks. Isaac Takeu/Unsplash What’s happening in the brain?
Activities such as walking or cycling can increase the size of the hippocampus, the part of the brain responsible for memory and learning.
In one study, older adults who did aerobic exercise for a year grew their hippocampus by 2%, effectively reversing one to two years of age-related brain shrinkage.
More intense workouts, such as running or high-intensity interval training, can further boost neuroplasticity – the brain’s ability to adapt and rewire itself. This helps you learn more quickly, think more clearly and stay mentally sharp with age.
Another reason to get moving
The world’s population is ageing. By 2030, one in six of people will be aged over 60. With that comes a rising risk of dementia, Alzheimer’s disease and cognitive decline.
At the same time, many adults aren’t moving enough. One in three adults aren’t meeting the recommended levels of physical activity.
Adults should aim for at least 150 of moderate exercise – such as brisk walking – each week, or at least 75 minutes of more vigorous activity, like running.
It’s also important to incorporate muscle-strengthening exercises, such as lifting weights, into workouts at least twice a week.
Adults need 75 minutes of vigorous activity a week, or 150 minutes of moderate exercise – plus two sessions of strength training. Centre for Ageing Better/Unsplash Everyday movement counts
You don’t need to run marathons or lift heavy weights to benefit. Our study showed lower-intensity activities such as yoga, tai chi and “exergames” (active video games) can be just as effective – sometimes even more so.
These activities engage both the brain and body. Tai chi, for instance, requires focus, coordination and memorising sequences.
Exergames often include real-time decision-making and rapid response to cues. This trains attention and memory.
Importantly, these forms of movement are inclusive. They can be done at home, outdoors, or with friends, making them a great option for people of all fitness levels or those with limited mobility.
Although you may already be doing a lot through daily life – like walking instead of driving or carrying shopping bags home – it’s still important to find time for structured exercise, such as lifting weights at the gym or doing a regular yoga class, to get the full benefits for your brain and body.
Real-life applications
If you’re a grandparent, consider playing Wii Sports virtual tennis or bowling with your grandchild. If you’re a teenager with signs of ADHD, try a dance class, and see if it impacts your concentration in class. If you’re a busy parent, you might be more clear-headed if you can squeeze a 20-minute yoga video session between meetings.
In each of these cases, you’re not just being active, you’re giving your brain a valuable tune-up. And unlike most brain-training apps or supplements, exercise delivers far reaching benefits, including improved sleep and mental health.
Workplaces and schools are starting to take note. Short movement breaks are being introduced during the workday to improve employee focus.
Schools that incorporate physical activity into the classroom are seeing improvements in students’ attention and academic performance.
Exercise is one of the most powerful and accessible tools we have for supporting brain health. Best of all, it’s free, widely available and it’s never too late to start.
Ben Singh, Research Fellow, Allied Health & Human Performance, University of South Australia and Ashleigh E. Smith, Associate Professor, Healthy Ageing, University of South Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Share This Post
Related Posts
-
Fast Exercise – by Dr. Michael Mosley & Peta Bee
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’ve written before about the benefits of High-Intensity Interval Training (HIIT), but there’s more to say than we can fit in a short article!
Dr. Michael Mosley, who hates exercise but knows his stuff when it comes to the benefits, teamed up with Peta Bee, who loves exercise and is a science journalist with degrees in sports science and nutrition, to bring us this book.
In it, we learn a lot about:
- the science of HIIT
- what makes it so different from most kinds of exercise
- exactly what benefits one can expect
…in a very detailed clinical fashion (while still remaining very readable).
By “very detailed clinical fashion”, here we mean “one minute of this kind of exercise this many times per week over this period of time will give this many extra healthy life-years”, for example, along with lots of research to back numbers, and explanations of the mechanisms of action (e.g. reducing inflammatory biomarkers of aging, increasing cellular apoptosis, improving cardiometabolic stats for reduced CVD risk, and many things)
There’s also time/space given over to exactly what to do and how to do it, giving enough options to suit personal tastes/circumstances.
Bottom line: if you’d like to make your exercise work a lot harder for you while you spend a lot less time working out, then this book will help you do just that!
Click here to check out Fast Exercise, and enjoy the benefits!
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:
-
The “Forever Chemicals” That Can Triple The Risk Of Liver Disease
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.
Usually, our livers work best when we’re young, and begin to struggle in middle-age if we’re not careful with our lifestyle.
If you are thinking “well, I must be doing great, as I’m in/past middle-age and my liver is fine”, then: is that backed up with a recent liver test?
- If it is: great!
- If isn’t: please be aware that your liver can continue more-or-less functioning down to its last tiny bit, and it’s not uncommon to not have symptoms until the situation is truly very dire indeed.
Here’s what to look out for, though: 12 Signs Of Liver Disease That You Can See
Now, we said “usually, our livers work best when we’re young”.
But there are surprising things that can done to get liver disease started early…
The PFAS to MASLD pipeline
First, a note on terminology, because there has been a rebrand: what used to be called non-alcoholic fatty liver disease (NAFLD) is now called metabolic dysfunction-associated steatotic liver disease (MASLD).
Attentive readers may have noticed that there appears to be a D missing from the acronym. We noticed that too, and were not able to find any explanation of why it’s not MDASLD.
However, you can read about why the change was made, and how the decision was agreed upon, here: A multisociety Delphi consensus statement on new fatty liver disease nomenclature
Now, onto the latest science…
Researchers (Dr. Lida Chatzi et al.) analyzed data from hundreds of adolescents and young adults, measuring eight different per- and polyfluoroalkyl substances (PFAS) in blood, and also assessed liver fat using MRI.
What Dr. Chatzi and her team found is that higher blood levels of certain PFAS were associated with an increased risk of MASLD in adolescents, with risk estimates as high as nearly threefold for some exposures.
The PFAS in question are widely used in nonstick cookware, stain- and water-repellent fabrics, food packaging, and some cleaning products. They persist in the environment, and are detectable in the blood of more than 99% of people in the US, and some are hit harder than others. While many health risks hit poor people the hardest, this one mostly affects wealthier people more—for why, see: The Household Cleaner That Triples Liver Disease Risk
Back to the recent study, it turns out that adolescents are even more vulnerable to the adverse health effects of PFAS, due to being in a critical period of development and growth.
Shocking nobody, smoking also made it worse at any age.
You can read the paper in full, here: Associations between per- and polyfluoroalkyl substances and metabolic dysfunction-associated steatotic liver disease in adolescents and young adults: modifying roles of age, lifestyle factors, and PNPLA3 genotype
You may be wondering about that last bit: having the PNPLA3 GG genotype, a known liver fat risk variant, further increased the risk beyond the already-increased risk found in those without that genotype.
If you’re not sure about your genes, then see: The Real Benefits Of Genetic Testing
Want to learn more?
Check out:
And if you want to give it some extra support…
Consider: N-Acetyl Cysteine For The Liver & More
Or for a much deeper dive into the broader topic of avoiding the toxins the industrial world is keen to throw our way, you might like this book that we reviewed a little while back:
Healthy Living in a Contaminated World – by Dr. Donald Hoernschemeyer
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:
-
Avocado vs Papaya – 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 avocado to papaya, we picked the avocado.
Why?
It was quite one-sided today!
In terms of macros, avocados have 4x more fiber, 4x more protein, and 45x more fats (famously healthy ones), while papaya has slightly more carbs. An easy first-round win for avocados!
In the category of vitamins, avocados have more of vitamins B1, B2, B3, B5, B6, B7, B9, E, and K, while papaya has more of vitamins A and C. Another clear win for avocados here.
Looking at minerals, avocados have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while papayas have more calcium and selenium, meaning this one’s three rounds in a row for avocados.
Adding up the sections makes for an overwhelming overall win for avocados, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Avocado, Coconut & Lime Crumble Pots ← an easy recipe that’s fun, delicious, and healthy!
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:










