Calisthenics for Beginners – by Matt Schifferle

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For those who are curious to take up calisthenics, for its famed benefit to many kinds of health, this is a great starter-book.

First, what kind of benefits can we expect? Lots, but most critically:

  • Greater mobility (as a wide range of movements is practiced, some of them stretchy)
  • Cardiovascular fitness (calisthenics can be performed as a form of High Intensity Impact Training, HIIT)
  • Improved muscle-tone (because these are bodyweight strength-training exercises—have you seen a gymnast’s body?)
  • Denser bones (strong muscles can’t be built on weak bones, so the body compensates by strengthening them)

A lot of the other benefits stem from those, ranging from reduced risk of stroke, diabetes, heart disease, osteoporosis, etc, to improved mood, more energy, better sleep, and generally all things that come with a decent, rounded, exercise regime.

Schifferle explains not just the exercises, but also the principles, so that we understand what we’re doing and why. Understanding improves motivation, adherence, and—often—form. Exercise diagrams are clear, and have active muscle-groups highlighted and color-coded for extra clarity.

As well as explaining exercises individually, he includes three programs, increasing in intensity. He also offers adjustments to make exercises easier or more challenging, depending on the current condition of your body.

The book’s not without its limitations—it may be a little male-centric for some readers, for instance—but all in all, it’s a very strong introduction to calisthenics… Enough to get anyone up and running, so to speak!

Get started with “Calisthenics for Beginners” from Amazon today!

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    Policosanol’s journey: From acclaimed cholesterol-buster to scrutiny and back, uncovering the truth behind this sugar cane extract’s lipid-lowering prowess.

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  • Navigating the health-care system is not easy, but you’re not alone.

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    Hello, dear reader!

    This is my first column for Healthy Debate as a Patient Navigator. This column will be devoted to providing patients with information to help them through their journey with the health-care system and answering your questions.

    Here’s a bit about me: I have been a patient partner at The Ottawa Hospital and Ottawa Hospital Research Institute since 2017, and have joined a variety of governance boards that work on patient and caregiver engagement such as the Patient Advisors Network, the Ontario Health East Region Patient and Family Advisory Council and the Equity in Health Systems Lab.

    My journey as a patient partner started much before 2017 though. When I was a teenager, I was diagnosed with a cholesteatoma, a rare and chronic disease that causes the development of fatty tumors in the middle ear. I have had multiple surgeries to try to fix it but will need regular follow-ups to monitor whether the tumor returns. Because of this, I also live with an invisible disability since I have essentially become functionally deaf in one ear and often rely on a hearing aid when I navigate the world.

    Having undergone three surgeries in my adolescent years, it was my experience undergoing surgery for an acute hand and wrist injury following a jet ski accident as an adult that was the catalyst for my decision to become a patient partner. There was an intriguing contrast between how I was cared for at two different health-care institutions, my age being the deciding factor at which hospital I went to (a children’s hospital or an adult one).

    The most memorable example was how, as a teenager or child, you were never left alone before surgery, and nurses and staff took all the time necessary to comfort me and answer my (and my family’s) questions. I also remember how right before putting me to sleep, the whole staff initiated a surgical pause and introduced themselves and explained to me what their role was during my surgery.

    None of that happened as an adult. I was left in a hallway while the operating theater was prepared, anxious and alone with staff walking by not even batting an eye. My questions felt like an annoyance to the care team; as soon as I was wheeled onto the operating room table, the anesthetist quickly put me to sleep. I didn’t even have the time to see who else was there.

    Now don’t get me wrong: I am incredibly appreciative with the quality of care I received, but it was the everyday interactions with the care teams that I felt could be improved. And so, while I was recovering from that surgery, I looked for a way to help other patients and the hospital improve its care. I discovered the hospital’s patient engagement program, applied, and the rest is history!

    Since then, I have worked on a host of patient-centered policy and research projects and fervently advocate that surgical teams adopt a more compassionate approach with patients before and after surgery.

    I’d be happy to talk a bit more about my journey if you ask, but with that out of the way … Welcome to our first patient navigator column about patient engagement.

    Conceptualizing the continuum of Patient Engagement

    In the context of Canadian health care, patient engagement is a multifaceted concept that involves active collaboration between patients, caregivers, health-care providers and researchers. It involves patients and caregivers as active contributors in decision-making processes, health-care services and medical research. Though the concept is not new, the paradigm shift toward patient engagement in Canada started around 2010.

    I like to conceptualize the different levels of patient engagement as a measure of the strength of the relationship between patients and their interlocutors – whether it’s a healthcare provider, administrator or researcher – charted against the duration of the engagement or the scope of input required from the patient.

    Defining different levels of Patient Engagement

    Following the continuum, let’s begin by defining different levels of patient engagement. Bear in mind that these definitions can vary from one organization to another but are useful in generally labelling the level of patient engagement a project has achieved (or wishes to achieve).

    Patient involvement: If the strength of the relationship between patients and their interlocutors is minimal and not time consuming or too onerous, then perhaps it can be categorized as patient involvement. This applies to many instances of transactional engagement.

    Patient advisory/consulting: Right in the middle of our continuum, patients can find themselves engaging in patient advisory or consulting work, where projects are limited in scope and duration or complexity, and the relationship is not as profound as a partnership.

    Patient partnership: The stronger the relationship is between the patient and their interlocutor, and the longer the engagement activity lasts or how much input the patient is providing, the more this situation can be categorized as patient partnership. It is the inverse of patient involvement.

    Examples of the different levels of Patient Engagement

    Let’s pretend you are accompanying a loved one to an appointment to manage a kidney disease, requiring them to undergo dialysis treatment. We’ll use this scenario to exemplify what label could be used to describe the level of engagement.

    Patient involvement: In our case, if your loved one – or you – fills out a satisfaction or feedback survey about your experience in the waiting room and all that needed to be done was to hand it back to the clerk or care team, then, at a basic level, you could likely label this interaction as a form of patient involvement. It can also involve open consultations around a design of a new look and feel for a hospital, or the understandability of a survey or communications product. Interactions with the care team, administrators or researchers are minimal and often transactional.

    Patient advisory/consulting: If your loved one was asked for more detailed information about survey results over the course of a few meetings, this could represent patient advisory/consulting. This could mean that patients meet with program administrators and care providers and share their insights on how things can be improved. It essentially involves patients providing advice to health-care institutions from the perspective of patients, their family members and caregivers.

    Patient advisors or consultants are often appointed by hospitals or academic institutions to offer insights at multiple stages of health-care delivery and research. They can help pilot an initiative based on that feedback or evaluate whether the new solutions are working. Often patient advisors are engaged in smaller-term individual projects and meet with the project team as regularly as required.

    Patient partnership: Going above and beyond patient advisory, if patients have built a trusting relationship with their care team or administrators, they could feel comfortable enough to partner with them and initiate a project of their own. This could be for a project in which they study a different form of treatment to improve patient-centered outcomes (like the time it takes to feel “normal” following a session); it could be working together to identify and remove barriers for other patients that need to access that type of care. These projects are not fulfilled overnight, but require a collaborative, longstanding and trusting relationship between patients and health-care providers, administrators or researchers. It ensures that patients, regardless of severity or chronicity of their illness, can meaningfully contribute their experiences to aid in improving patient care, or develop or implement policies, pilots or research projects from start to finish.

    It is leveraging that lived and living experience to its full extent and having the patient partner involved as an equal voice in the decision-making process for a project – over many months, usually – that the engagement could be labeled a partnership.

    Last words

    The point of this column will be to answer or explore issues or questions related to patient engagement, health communications or even provide some thoughts on how to handle a particular situation.

    I would be happy to collect your questions and feedback at any time, which will help inform future columns. Just email me at max@le-co.ca or connect with me on social media (Linked In, X / Twitter).

    It’s not easy to navigate our health-care systems, but you are not alone.

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

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  • Delicious Daily Daal

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    You’re not obliged to eat this every day, but you might want to. The reason we called this one this, is because it’s a super simple recipe (don’t be put off by the long ingredients list; it’s mostly spices making it look long) which, after you’ve done it a couple of times, you could practically do it in your sleep quickly and easily.

    The name “lentil daal” is a bit like “naan bread”—a redundant tautology repeated more than once unnecessarily, but it helps for international clarity. The dish is usually served with naan, by the way, and rice. We don’t have room for those today, maybe we’ll do them another day; for now, you can just cook rice how you normally do, and buy naan if necessary.

    Writer’s note: I love strong flavors; many people don’t. For this reason I’m going to give a “basic” version. Please feel free to multiply the spices if you feel so inclined. Where I give “one teaspoon” of a spice below, I’d use a tablespoon at home. Chili peppers can vary in heat a lot even within the same type, so what I do for any given batch is taste one (raw), judge the heat, and use an appropriate number of peppers accordingly. If you don’t want to do that, I suggest just guessing low (as per the instructions below) and if you find at the end you want more heat, you can always stir in a little hot sauce. I know that sounds heretical, but at the end of the day, the primary goal of cooking is to have the meal you want at the end of it.

    You will need

    • 1 1/2 cups red lentils
    • 1 large onion, chopped
    • 1 large bulb garlic, minced
    • 1 oz ginger, grated
    • 2 hot peppers (e.g. serrano), chopped
    • 1 tsp ground cumin
    • 1 tsp ground coriander
    • 1 tsp ground turmeric
    • 1 tsp garam masala (this is also ground, but it doesn’t come any other way)
    • 1 tsp chili flakes (omit if you’re not a fan of heat)
    • 2 tsp cracked black pepper
    • 1 tsp salt ← I wouldn’t recommend multiplying this one unless later, to taste. In fact, instead of 1 tsp salt I use 2 tsp MSG, which has less sodium than 1 tsp salt. But “1 tsp salt” is the “easy to find in the store” version.
    • 2 large or 3 small tomatoes, chopped (or 1 can chopped tomatoes)
    • 2 shallots, thinly sliced
    • 1 tsp cumin seeds
    • 1 tsp mustard seeds
    • 1 tsp coriander seeds
    • 1 tsp black peppercorns
    • 1 lime
    • 1/2 cup fresh cilantro, or if you have the “that tastes like soap” gene, parsley, chopped
    • Coconut oil for cooking (if you don’t like coconut, consider springing for avocado oil—if you use olive oil, it’ll add an olivey taste which changes the dish a lot; not inherently bad, but it feels a lot less like traditional daal; seed oils are less healthy and we don’t recommend them; ghee is a traditional option and not bad in moderation, but not as healthy as the oils we mentioned first)
    • Water for cooking the lentils

    Method

    (we suggest you read everything at least once before doing anything)

    1) In a saucepan, boil water and add the lentils; let them simmer while doing the next things.

    2) Sauté the onions until translucent. This should only take a few minutes.

    3) Add the garlic, ginger, and hot peppers, and keep stirring for another couple of minutes.

    4) Add the ground spices (cumin, coriander, turmeric, garam masala) chili flakes, and cracked black pepper, as well as the salt or MSG if using (not both), and stir them in quickly but thoroughly.

    For the next step, you may need to transfer to larger pan if your sauté pan isn’t big enough to take the volume; if so, that’s fine, the sauté has done its job and can have a rest now. If your sauté pan is big enough, just carry on in the same pan; this is perfect.

    5) Add the lentils with the water you cooked them in (there might not be much water left now, as the lentils will have absorbed a lot of it; this is fine) as well as the chopped tomatoes.

    6) Simmer until it has the consistency of a very thick sauce (you can add a splash more water here and there if it seems to need more). In the West it’s common to serve lentils “al dente”, but in the East it’s usual to (for dishes like this) cook them until they start to

    7) Add the juice of at least 1/2 of your lime, or the whole lime if you feel so inclined.

    8) In a pre-heated skillet, flash-fry the sliced shallots and the seeds (cumin, coriander, mustard, black peppercorns) at the hottest temperature you can muster. Don’t worry if the oil smokes; we’re only going to be at this tadka-making stage for a moment and nothing will stick provided you keep it moving. When the seeds start popping, it’s ready. Add it all to the big pan and stir in.

    9) Add the cilantro-or-parsley garnish once you’re ready to serve.

    Enjoy!

    Learn more

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Dancing vs Parkinson’s Depression

    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.

    This is a fun study, and the results are/were very predictable, and/but not necessarily something that people might think of in advance. First, let’s look at how some things work:

    Parkinson’s disease & depression

    Parkinson’s disease is a degenerative neurological disease that, amongst other things, is characterized by low dopamine levels.

    For the general signs and symptoms, see: Recognize The Early Symptoms Of Parkinson’s Disease

    Dopamine is the neurotransmitter responsible for feelings of reward, is involved in our language faculties and the capacity to form plans (even simple plans such as “make a cup of coffee”) as well as being critical for motor functions.

    See also: Neurotransmitter Cheatsheet ← for demystifying some of “what does what” for commonly-conflated chemicals

    You can see, therefore, why Parkinson’s disease will often have depression as a comorbidity—there may be influencing social factors as well (many Parkinson’s disease sufferers are quite socially isolated, which certainly does not help), but a clear neurochemical factor that we can point to is “a person with low dopamine levels will feel joyless, bored, and unmotivated”.

    Let movement be thy medicine

    Parkinson’s disease medications, therefore, tend to involve increasing dopamine levels and/or the brain’s ability to use dopamine.

    Antidepressant medications, however, are more commonly focused on serotonin, as serotonin is another neurotransmitter associated with happiness—it’s the one we get when we look at open green spaces with occasional trees and a blue sky ← we get it in other ways too, but for evolutionary reasons, it seems our brains still yearn the most for landscapes that look like the Serengeti, even if we have never even been there personally.

    There are other kinds of antidepressants too, and (because depression can have different causes) what works for one person won’t necessarily work for another. See: Antidepressants: Personalization Is Key!

    In the case of Parkinson’s disease, because the associated depression is mostly dopamine-related, those green spaces and blue skies and SSRIs won’t help much. But you know what does?

    Dance!

    A recent (published last month, at time of writing) study by Dr. Karolina Bearss et al. did an interventional study that found that dance classes significantly improved both subjective experience of depression, and objective brain markers of depression, across people with (68%) and without (32%) Parkinson’s disease.

    The paper is quite short and it has diagrams, and discusses the longer-term effect as well as the per-session effect:

    Impact of Weekly Community-Based Dance Training Over 8 Months on Depression and Blood Oxygen Level–Dependent Signals in the Subcallosal Cingulate Gyrus for People With Parkinson Disease: Observational Study

    Dance is thought to have a double-effect, improving both cognitive factors and motor control factors, for obvious reasons, and all related to dopamine response (dancing is an activity we are hardwired to find rewarding*, plus it is exercise which also triggers various chemicals to be made, plus it is social, which also improves many mental health factors).

    *You may have heard the expression that “dancing is a vertical expression of a horizontal desire”, and while that may not be true for everyone on an individual level, on a species level it is a very reasonable hypothesis for why we do it and why it is the way it is.

    Want to learn more?

    We wrote previously about battling depression (of any kind) here:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    Take care!

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Related Posts

  • Food for Life – by Dr. Tim Spector
  • Coffee & Your Gut

    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.

    Coffee, in moderation, is generally considered a healthful drink—speaking for the drink itself, at least! Because the same cannot be said for added sugar, various sorts of creamers, or iced caramelatte mocha frappucino dessert-style drinks:

    The Bitter Truth About Coffee (or is it?)

    Caffeine, too, broadly has more pros than cons (again, in moderation):

    Caffeine: Cognitive Enhancer Or Brain-Wrecker?

    Some people will be concerned about coffee and the heart. Assuming you don’t have a caffeine sensitivity (or you do but you drink decaf), it is heart-neutral in moderation, though there are some ways of preparing it that are better than others:

    Make Your Coffee Heart-Healthier!

    So, what about coffee and the gut?

    The bacteria who enjoy a good coffee

    Amongst our trillions of tiny friends, allies, associates, and enemies-on-the-inside, which ones like coffee, and what kind of coffee do they prefer?

    A big (n=35,214) international multicohort analysis examined the associations between coffee consumption and very many different gut microbial species, and found:

    115 species were positively associated with coffee consumption, mostly of the kind considered “friendly”, including ones often included in probiotic supplements, such as various Bifidobacterium and Lactobacillus species.

    The kind that was most strongly associated with coffee consumption, however, was Lawsonibacter asaccharolyticus, a helpful little beast who converts chlorogenic acid (one of the main polyphenols in coffee) into caffeic acid, quinic acid, and various other metabolites that we can use.

    More specifically: moderate coffee-drinkers, defined as drinking 1–3 cups per day, enjoyed a 300–400% increase in L. asaccharolyticus, while high coffee-drinkers (no, not that kind of high), defined as drinking 4 or more cups of coffee per day, enjoyed a 400–800% increase, compared to “never/rarely” coffee-drinkers (defined as drinking 2 or fewer cups per month).

    Click here to see more data from the study, in a helpful infographic

    Things that did not affect the outcome:

    • The coffee-making method—it seems the bacteria are not fussy in this regard, as espresso or brewed, and even instant, yielded the same gut microbiome benefits
    • The caffeine content—as both caffeinated and decaffeinated yielded the same gut microbiome benefits

    You can read the paper itself in full for here:

    Coffee consumption is associated with intestinal Lawsonibacter asaccharolyticus abundance and prevalence across multiple cohorts

    Want to enjoy coffee, but not keen on the effects of caffeine or the taste of decaffeinated?

    Taking l-theanine alongside coffee flattens the curve of caffeine metabolism, and means one can get the benefits without unwanted jitteriness:

    The Magic Of L-Theanine

    Enjoy!

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  • Simply The Pits: These Underarm Myths!

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    Are We Taking A Risk To Smell Fresh As A Daisy?

    Yesterday, we asked you for your health-related view of underarm deodorants.

    So, what does the science say?

    They can cause (or increase risk of) cancer: True or False?

    False, so far as we know. Obviously it’s very hard to prove a negative, but there is no credible evidence that deodorants cause cancer.

    The belief that they do comes from old in vitro studies applying the deodorant directly to the cells in question, like this one with canine kidney tissues in petri dishes:

    Antiperspirant Induced DNA Damage in Canine Cells by Comet Assay

    Which means that if you’re not a dog and/or if you don’t spray it directly onto your internal organs, this study’s data doesn’t apply to you.

    In contrast, more modern systematic safety reviews have found…

    ❝Neither is there clear evidence to show use of aluminum-containing underarm antiperspirants or cosmetics increases the risk of Alzheimer’s Disease or breast cancer.

    Metallic aluminum, its oxides, and common aluminum salts have not been shown to be either genotoxic or carcinogenic.

    Source: Systematic review of potential health risks posed by pharmaceutical, occupational and consumer exposures to metallic and nanoscale aluminum, aluminum oxides, aluminum hydroxide and its soluble salts

    (however, one safety risk it did find is that we should avoid eating it excessively while pregnant or breastfeeding)

    Alternatives like deodorant rocks have fewer chemicals and thus are safer: True or False?

    True and False, respectively. That is, they do have fewer chemicals, but cannot in scientific terms be qualifiably, let alone quantifiably, described as safer than a product that was already found to be safe.

    Deodorant rocks are usually alum crystals, by the way; that is to say, aluminum salts of various kinds. So if it was aluminum you were hoping to avoid, it’s still there.

    However, if you’re trying to cut down on extra chemicals, then yes, you will get very few in deodorant rocks, compared to the very many in spray-on or roll-on deodorants!

    Soap and water is a safe, simple, and sufficient alternative: True or False?

    True or False, depending on what you want as a result!

    • If you care that your deodorant also functions as an antiperspirant, then no, soap and water will certainly not have an antiperspirant effect.
    • If you care only about washing off bacteria and eliminating odor for the next little while, then yes, soap and water will work just fine.

    Bonus myths:

    There is no difference between men’s and women’s deodorants, apart from the marketing: True or False?

    False! While to judge by the marketing, the only difference is that one smells of “evening lily” and the other smells of “chainsaw barbecue” or something, the real difference is…

    • The “men’s” kind is designed to get past armpit hair and reach the skin without clogging the hair up.
    • The “women’s” kind is designed to apply a light coating to the skin that helps avoid chafing and irritation.

    In other words… If you are a woman with armpit hair or a man without, you might want to ignore the marketing and choose according to your grooming preferences.

    Hopefully you can still find a fragrance that suits!

    Shaving (or otherwise depilating) armpits is better for hygiene: True or False?

    True or False, depending on what you consider “hygiene”.

    Consistent with popular belief, shaving means there is less surface area for bacteria to live. And empirically speaking, that means a reduction in body odor:

    A comparative clinical study of different hair removal procedures and their impact on axillary odor reduction in men

    However, shaving typically causes microabrasions, and while there’s no longer hair for the bacteria to enjoy, they now have access to the inside of your skin, something they didn’t have before. This can cause much more unpleasant problems in the long-run, for example:

    ❝Hidradenitis suppurativa is a chronic and debilitating skin disease, whose lesions can range from inflammatory nodules to abscesses and fistulas in the armpits, groin, perineum, inframammary region❞

    Read more: Hidradenitis suppurativa: Basic considerations for its approach: A narrative review

    And more: Hidradenitis suppurativa: Epidemiology, clinical presentation, and pathogenesis

    If this seems a bit “damned if you do; damned if you don’t”, this writer’s preferred way of dodging both is to use electric clippers (the buzzy kind, as used for cutting short hair) to trim hers down low, and thus leave just a little soft fuzz.

    What you do with yours is obviously up to you; our job here is just to give the information for everyone to make informed decisions whatever you choose 🙂

    Take care!

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  • Compact Tai Chi – by Dr. Jesse Tsao

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    A very frustrating thing when practicing tai chi, especially when learning, is the space typically required. We take a step this way and lunge that way and turn and now we’ve kicked a bookcase. Add a sword, and it’s goodnight to the light fixtures at the very least.

    While a popular suggestion may be “do it outside”, we do not all have the luxury of living in a suitable climate. We also may prefer to practice in private, with no pressing urge to have an audience.

    Tsao’s book, therefore, is very welcome. But how does he do it? The very notion of constriction is antithetical to tai chi, after all.

    He takes the traditional forms, keeps the movements mostly the same, and simply changes the order of them. This way, the practitioner revolves around a central point. Occasionally, a movement will become a smaller circle than it was, but never in any way that would constrict movement.

    Of course, an obvious question for any such book is “can one learn this from a book?” and the answer is complex, but we would lean towards yes, and insofar as one can learn any physical art from a book, this one does a fine job. It helps that it builds up progressively, too.

    All in all, this book is a great choice for anyone who’s interested in taking up tai chi, and/but would like to do so without leaving their home.

    Check Out “Compact Tai Chi” on Amazon Today!

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