Can’t Squat? Try This Instead For Stronger Legs

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This video is for anyone who finds squats painful or difficult, especially due to knee pain, and offers alternative leg-strengthening exercises. These exercises are low-impact and done lying down, making them joint-friendly:

Three ways

Will Harlow, the over-50s specialist physio, recommends:

  • Straight leg raise: lie on your back, straighten one leg, flatten your lower back, pull your toes up, lift your leg until your thighs are parallel, and then lower slowly.
  • Straight leg raise (advanced): same movement as above but adds a resistance band around both ankles for increased difficulty. One leg acts as an anchor while the other lifts against the band.
  • Glute bridge: bend your knees, flatten your lower back, push from your heels, and lift your pelvis to form a straight line from your shoulders to your knees. Squeeze your glutes at the top; avoid over-arching your back.

For more on each of these (including how to make them easier/harder) plus visual demonstrations, enjoy:

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

Want to learn more?

You might also like:

The Most Anti-Aging Exercise

Take care!

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  • The Path To Revenue – by Theresa Marcroft

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    So many books about start-ups skip right over the elephant in the room: survivorship bias. Not so for Marcroft! This book contains the most comprehensive and unapologetic treatment of it we’ve seen.

    Less “here’s what Steve Jobs did right and here’s what Chocolate-Teapots-For-Dogs-R-Us did wrong; don’t mess up that badly and you’ll be fine”… and more realism. Marcroft gives us a many-angled critical analytic approach. In it, she examines why many things can seem similar in both content and presentation… but can cause growth or failure (and how and why), based on more than anecdotes and luck.

    The book is information-dense (taking a marketing-centric approach) and/but well-presented in a very readable format.

    If we can find any criticism of the book, it’s less about what’s in it and more about what’s not in it. This can never be a “your start-up bible!” book because it’s not comprehensive. It doesn’t cover assembling your team, for example. Nor does it give a lot of attention to management, preferring to focus on strategy.

    But no single book can be all things, and we highly recommend this one—the marketing advice alone is more than worth the cost of the book!

    Take Your First Step Along The Path To Revenue By Checking It Out On Amazon!

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  • Why is cancer called cancer? We need to go back to Greco-Roman times for the answer

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    One of the earliest descriptions of someone with cancer comes from the fourth century BC. Satyrus, tyrant of the city of Heracleia on the Black Sea, developed a cancer between his groin and scrotum. As the cancer spread, Satyrus had ever greater pains. He was unable to sleep and had convulsions.

    Advanced cancers in that part of the body were regarded as inoperable, and there were no drugs strong enough to alleviate the agony. So doctors could do nothing. Eventually, the cancer took Satyrus’ life at the age of 65.

    Cancer was already well known in this period. A text written in the late fifth or early fourth century BC, called Diseases of Women, described how breast cancer develops:

    hard growths form […] out of them hidden cancers develop […] pains shoot up from the patients’ breasts to their throats, and around their shoulder blades […] such patients become thin through their whole body […] breathing decreases, the sense of smell is lost […]

    Other medical works of this period describe different sorts of cancers. A woman from the Greek city of Abdera died from a cancer of the chest; a man with throat cancer survived after his doctor burned away the tumour.

    Where does the word ‘cancer’ come from?

    Galen, the physician
    Why does the word ‘cancer’ have its roots in the ancient Greek and Latin words for crab? The physician Galen offers one explanation. Pierre Roche Vigneron/Wikimedia

    The word cancer comes from the same era. In the late fifth and early fourth century BC, doctors were using the word karkinos – the ancient Greek word for crab – to describe malignant tumours. Later, when Latin-speaking doctors described the same disease, they used the Latin word for crab: cancer. So, the name stuck.

    Even in ancient times, people wondered why doctors named the disease after an animal. One explanation was the crab is an aggressive animal, just as cancer can be an aggressive disease; another explanation was the crab can grip one part of a person’s body with its claws and be difficult to remove, just as cancer can be difficult to remove once it has developed. Others thought it was because of the appearance of the tumour.

    The physician Galen (129-216 AD) described breast cancer in his work A Method of Medicine to Glaucon, and compared the form of the tumour to the form of a crab:

    We have often seen in the breasts a tumour exactly like a crab. Just as that animal has feet on either side of its body, so too in this disease the veins of the unnatural swelling are stretched out on either side, creating a form similar to a crab.

    Not everyone agreed what caused cancer

    Bust of physician Erasistratus
    The physician Erasistratus didn’t think black bile was to blame. Didier Descouens/Musée Ingres-Bourdelle/Wikimedia, CC BY-SA

    In the Greco-Roman period, there were different opinions about the cause of cancer.

    According to a widespread ancient medical theory, the body has four humours: blood, yellow bile, phlegm and black bile. These four humours need to be kept in a state of balance, otherwise a person becomes sick. If a person suffered from an excess of black bile, it was thought this would eventually lead to cancer.

    The physician Erasistratus, who lived from around 315 to 240 BC, disagreed. However, so far as we know, he did not offer an alternative explanation.

    How was cancer treated?

    Cancer was treated in a range of different ways. It was thought that cancers in their early stages could be cured using medications.

    These included drugs derived from plants (such as cucumber, narcissus bulb, castor bean, bitter vetch, cabbage); animals (such as the ash of a crab); and metals (such as arsenic).

    Galen claimed that by using this sort of medication, and repeatedly purging his patients with emetics or enemas, he was sometimes successful at making emerging cancers disappear. He said the same treatment sometimes prevented more advanced cancers from continuing to grow. However, he also said surgery is necessary if these medications do not work.

    Surgery was usually avoided as patients tended to die from blood loss. The most successful operations were on cancers of the tip of the breast. Leonidas, a physician who lived in the second and third century AD, described his method, which involved cauterising (burning):

    I usually operate in cases where the tumours do not extend into the chest […] When the patient has been placed on her back, I incise the healthy area of the breast above the tumour and then cauterize the incision until scabs form and the bleeding is stanched. Then I incise again, marking out the area as I cut deeply into the breast, and again I cauterize. I do this [incising and cauterizing] quite often […] This way the bleeding is not dangerous. After the excision is complete I again cauterize the entire area until it is dessicated.

    Cancer was generally regarded as an incurable disease, and so it was feared. Some people with cancer, such as the poet Silius Italicus (26-102 AD), died by suicide to end the torment.

    Patients would also pray to the gods for hope of a cure. An example of this is Innocentia, an aristocratic lady who lived in Carthage (in modern-day Tunisia) in the fifth century AD. She told her doctor divine intervention had cured her breast cancer, though her doctor did not believe her.

    Ancient city of Carthage
    Innocentia from Carthage, in modern-day Tunisia, believed divine intervention cured her breast cancer. Valery Bareta/Shutterstock

    From the past into the future

    We began with Satyrus, a tyrant in the fourth century BC. In the 2,400 years or so since then, much has changed in our knowledge of what causes cancer, how to prevent it and how to treat it. We also know there are more than 200 different types of cancer. Some people’s cancers are so successfully managed, they go on to live long lives.

    But there is still no general “cure for cancer”, a disease that about one in five people develop in their lifetime. In 2022 alone, there were about 20 million new cancer cases and 9.7 million cancer deaths globally. We clearly have a long way to go.

    Konstantine Panegyres, McKenzie Postdoctoral Fellow, Historical and Philosophical Studies, The University of Melbourne

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

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  • Celery vs Chard – Which is Healthier?

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    Our Verdict

    When comparing celery to chard, we picked the chard.

    Why?

    In terms of macros, chard has more fiber, carbs, and protein, making it the more nutrient-dense option and thus the winner of the macros category.

    In the category of vitamins, celery has more of vitamins B5 and B9, while chard has more of vitamins A, B1, B2, B3, B6, C, E, K, and choline—another win for chard.

    When it comes to minerals, celery is not higher in any minerals, while chard has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. One more very clear win for chard!

    Looking at polyphenols, celery has very little to boast, about 3mg/100g furanocoumarins and nothing else, while chard has an impressive array of polyphenols, with 9mg/100g kaempferol and 7.5mg/100g quercetin atop the list of 12 polyphenols. Yet another win for chard.

    Adding up the sections is not difficult arithmetic today: chard sweeps every category. But by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Dr. Greger’s Daily Dozen ← the “dozen” in question includes getting a good amount of of leafy greens per day

    Enjoy!

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  • Chard vs Collard Greens – 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 chard to collard greens, we picked the collards.

    Why?

    Both are great, but…

    In terms of macros, collards have about 2x the fiber as well as more carbs and protein, winning this round.

    In the category of vitamins, chard has more vitamin B5, while collards have more of vitamins A, B1, B2, B3, B6, B7, B9, C, E, and K, winning this round also.

    Looking at minerals, chard has more copper, iron, magnesium, and phosphorus, while collards have more calcium, manganese, and selenium, giving a marginal 4:3 win to chard in this round.

    In other considerations, both have a generous array of polyphenols and carotenoids, whose numbers will vary too much from one plant to another to compare here, so we’ll call this round a tie.

    Adding up the sections makes an overall win for collard greens, but by all means enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    Brain Food? The Eyes Have It!

    Enjoy!

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  • How Relationships Affect The Heart (For Better Or For Worse)

    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.

    Love has long been associated with the heart, despite the latter being nothing but a hot wet pumping organ. Which string of words might conjure an image of a different kind of love, but what we mean here is: as body parts go, it’s a fairly simple mechanical thing that doesn’t do much.

    It has one job, if it does that one job well, we rarely think about it much at all.

    So, what’s this about relationships and heart health?

    How well cared-for is your heart?

    Firstly, it is well-established in science that strong relationships tend to be associated with strong health.

    We wrote about that here: Only One Kind Of Relationship Promotes Longevity This Much!

    Of course, there are limitations to this association, including that causality is not clear. For example, without examining further, it could be that people in poor health are less likely to have good relationships (because people are impatient, the stress of ill health places a strain on the relationship, financial problems are more likely, and so forth).

    However, when we do look at more specific things, rather than all-cause mortality, or looking at people’s relationship status at the time of their death, and recording such things as “a married person died at this age”, “a widowed person died at this other age”, etc, asking very clear-cut questions about health, relationships, and the timelines of events, can deliver some much clearer results. For example,

    ❝In 34 studies with a total of > 2 million participants, unmarried people (i.e., never married, divorced, or widowed) were > 40% more likely to have CVD and die from a myocardial infarction than were married people.❞

    Source: Marital status and risk of cardiovascular diseases: a systematic review and meta-analysis

    Most recently, a team of researchers (Dr. Heather Tulloch et al.) examined whether couples-based cardiac rehabilitation improves cardiovascular risk factors, cardiac outcomes, mental health, and relationship quality in adults with heart disease and their partners.

    As Dr. Tulloch herself said,

    ❝Sometimes heart disease brings couples closer together, but often it’s a challenge for the relationship and both people in it. We’ve learned over the years that cardiac events do not only happen to the patient, but to the couple❞

    In this case, across 12 randomized controlled trials involving 1,444 patient-partner dyads, 77% of studies reported improvements in health behaviors, while evidence for cardiac outcomes and mental health benefits was mixed.

    You can read her work in full here: What About Love? A Review of Interventions for Patients With Heart Disease and Their Intimate Partners: Recommendations for Cardiac Rehabilitation

    So what gives?

    One factor may be the manner of the data collection, as most were nurse-led CBT-centric programs and focused primarily on behavior change such as diet, physical activity, and medication adherence.

    Some things appear to be sex-specific. Among women, a single-unit increase in negative relationship quality has been associated with a nearly 10-fold increase in uncontrolled hypertension, whereas a single-unit increase in positive relationship quality has been related to a 70% decrease in the risk of hypertension.

    Source: Bad marriage, broken heart? Age and gender differences in the link between marital quality and cardiovascular risks among older adults

    For men, in contrast, relationship distress is known to mobilize circulating lipids and to lead to upsurges in circulating inflammatory markers such as interleukin-6 and C-reactive protein all of which can (and often do) contribute to the development and progression of CVD.

    Source: Acute stress-induced blood lipid reactivity in hypertensive and normotensive men and prospective associations with future cardiovascular risk

    For people in general, more physical intimacy is closely correlated with lower cortisol levels, and thus (all else being equal) better heart health.

    Source: Positive couple interactions and daily cortisol: On the stress-protecting role of intimacy

    We wrote on that topic before; you can check out that article here: Better Sex = Longer Life (Here’s How)

    …and while we’re at it: Who Initiates Sex & Why It Matters

    Of course, not every relationship is beneficial, sadly. Remember when we mentioned how “only one kind of relationship promotes longevity this much”? Well, that was about happy, secure, loving, fulfilling relationships.

    But what if that’s not what we have? In such a case, see: Relationships: When To Stick It Out & When To Call It Quits

    And lastly (and for posterity, this article was written in the second half of December), it is worth mentioning:

    For many who are suffering with prolonged grief, the holidays can be a time to reflect and find meaning in loss

    Which means: for almost all of us, regardless of relationship status, there is something that we can do to improve our health in this regard.

    So, if you’re in a relationship (a good one!), please do take care of it.

    And either way, please do take care of yourself 🙂

    Want to learn more?

    You might like this book that we reviewed a little while back:

    Just One Heart: A Cardiologist’s Guide to Healing, Health, and Happiness – by Dr. Jonathan Fisher

    Enjoy!

    Don’t Forget…

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  • What To Leave Off Your Table (To Stay Off This Surgeon’s)

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    Why we eat too much (and how we can fix that)

    This is Dr. Andrew Jenkinson. He’s a Consultant Surgeon specializing in the treatment of obesity, gallstones, hernias, heartburn and abdominal pain. He runs regular clinics in both London and Dubai. What he has to offer us today, though, is insight as to what’s on our table that puts us on his table, and how we can quite easily change that up.

    So, why do we eat too much?

    First things first: some metabolic calculations. No, we’re not going to require you to grab a calculator here… Your body does it for you!

    Our body’s amazing homeostatic system (the system that does its best to keep us in the “Goldilocks Zone” of all our bodily systems; not too hot or too cold, not dehydrated or overhydrated, not hyperglycemic or hypoglycemic, blood pressure not too high or too low, etc, etc) keeps track of our metabolic input and output.

    What this means: if we increase or decrease our caloric consumption, our body will do its best to increase or decrease our metabolism accordingly:

    • If we don’t give it enough energy, it will try to conserve energy (first by slowing our activities; eventually by shutting down organs in a last-ditch attempt to save the rest of us)
    • If we give it too much energy, it will try to burn it off, and what it can’t burn, it will store

    In short: if we eat 10% or 20% more or less than usual, our body will try to use 10% to 20% more or less than usual, accordingly.

    So… How does this get out of balance?

    The problem is in how our system does that, and how we inadvertently trick it, to our detriment.

    For a system to function, it needs at its most base level two things—a sensor and a switch:

    • A sensor: to know what’s going on
    • A switch: to change what it’s doing accordingly

    Now, if we eat the way we’re evolved to—as hunter-gatherers, eating mostly fruit and vegetables, supplemented by animal products when we can get them—then our body knows exactly what it’s eating, and how to respond accordingly.

    Furthermore, that kind of food takes some eating! Most fruit these days is mostly water and fiber; in those days it often had denser fiber (before agricultural science made things easier to eat), but either way, our body knows when we are eating fruit and how to handle that. Vegetables, similarly. Unprocessed animal products, again, the gut goes “we know what this is” and responds accordingly.

    But modern ultra-processed foods with trans-fatty acids, processed sugar and flour?

    These foods zip calories straight into our bloodstream like greased lightning. We get them so quickly so easily and in such great caloric density, that our body doesn’t have the chance to count them on the way in!

    What this means is: the body has no idea what it’s just consumed or how much or what to do with it, and doesn’t adjust our metabolism accordingly.

    Bottom line:

    Evolutionarily speaking, your body has no idea what ultra-processed food is. If you skip it and go for whole foods, you can, within the bounds of reason, eat what you like and your body will handle it by adjusting your metabolism accordingly.

    Now, advising you “avoid ultra-processed foods and eat whole foods” was probably not a revelation in and of itself.

    But: sometimes knowing a little more about the “why” makes the difference when it comes to motivation.

    Want to know more about Dr. Jenkinson’s expert insights on this topic?

    If you like, you can check out his website here—he has a book too

    Why We Eat (Too Much) – Dr. Andrew Jenkinson on the Science of Appetite

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