
With Only Gloves To Protect Them, Farmworkers Say They Tend Sick Cows Amid Bird Flu
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GREELEY, Colo. — In early August, farmworkers gathered under a pavilion at a park here for a picnic to celebrate Farmworker Appreciation Day. One sign that this year was different from the others was the menu: Beef fajitas, tortillas, pico de gallo, chips, beans — but no chicken.
Farms in Colorado had culled millions of chickens in recent months to stem the transmission of bird flu. Organizers filled out the spread with hot dogs.
No matter the menu, some dairy workers at the event said they don’t exactly feel appreciated. They said they haven’t received any personal protective equipment beyond gloves to guard against the virus, even as they or colleagues have come down with conjunctivitis and flu-like symptoms that they fear to be bird flu.
“They should give us something more,” one dairy worker from Larimer County said in Spanish. He spoke on the condition of anonymity out of fear he’d lose his job for speaking out. “What if something happens to us? They act as if nothing is wrong.”
Agricultural health and safety experts have been trying to get the word out about how to protect against bird flu, including through bilingual videos on TikTok showing the proper way to gear up with respirators, eye protection, gloves, and coveralls. And Colorado’s health and agriculture departments have offered a free month’s supply of protective equipment to any producer who requests it.
But so far, many farms aren’t taking them up on it: According to numbers provided by the state health department in late August, fewer than 13% of the state’s dairies had requested and received such PPE.
The virus is known to infect mammals — from skunks, bears, and cows to people and house pets. It began showing up in dairy cattle in recent months, and Colorado has been in the thick of it. Ten of the 13 confirmed human cases in the U.S. this year have occurred in Colorado, where it continues to circulate among dairy cows. It isn’t a risk in cooked meat or pasteurized milk but is risky for those who come into contact with infected animals or raw milk.
Weld County, where the farmworker event was held, is one of the nation’s top milk producers, supplying enough milk each month this year to fill about 45 Olympic-size swimming pools, according to U.S. Department of Agriculture data. Neighboring counties are notable producers, too.
Concerns are growing about undiagnosed illness among farmworkers because of a lack of testing and safety precautions. One reason for concern: Bird flu and seasonal flu are capable of gene trading, so if they ended up in the same body at the same time, bird flu might end up with genes that boost its contagiousness. The virus doesn’t appear to be spreading easily between people yet. That could change, and if people aren’t being tested then health officials may be slow to notice.
Strains of seasonal flu already kill some 47,000 people in the U.S. a year. Public health officials fear the havoc a new form of the flu could wreak if it spreads among people.
The Centers for Disease Control and Prevention recommends that dairy workers don a respirator and goggles or a face shield, among other protections, whether they are working with sick animals or not.
A recent study found that not all infected cows show symptoms, so workers could be interacting with contagious animals without realizing it. Even when it is known that animals are infected, farmworkers often still have to get in close contact with them, sometimes under grueling conditions, such as during a recent heat wave when Colorado poultry workers collected hundreds of chickens by hand for culling because of the outbreak. At least six of the workers became infected with bird flu.
One dairy worker in Weld County, who spoke on the condition of anonymity for fear of losing his job, said his employer has not offered any protective equipment beyond gloves, even though he works with sick cows and raw milk.
His bosses asked the workers to separate sick cows from the others after some cows produced less milk, lost weight, and showed signs of weakness, he said. But the employer didn’t say anything about the bird flu, he said, or suggest they take any precautions for their own safety.
He said he bought protective goggles for himself at Walmart when his eyes became itchy and red earlier this summer. He recalled experiencing dizziness, headaches, and low appetite around the same time. But he self-medicated and pushed through, without missing work or going to a doctor.
“We need to protect ourselves because you never know,” he said in Spanish. “I tell my wife and son that the cows are sick, and she tells me to leave, but it will be the same wherever I go.”
He said he’d heard that his employers were unsympathetic when a colleague approached them about feeling ill. He’d even seen someone affiliated with management remove a flyer about how people can protect themselves from the bird flu and throw it in a bin.
The dairy worker in neighboring Larimer County said he, too, has had just gloves as protection, even when he has worked with sick animals — close enough for saliva to wipe off on him. He started working with them when a colleague missed work because of his flu-like symptoms: fever, headache, and red eyes.
“I only wear latex gloves,” he said. “And I see that those who work with the cows that are sick also only wear gloves.”
He said he doesn’t have time to wash his hands at work but puts on hand sanitizer before going home and takes a shower once he arrives. He has not had symptoms of infection.
Such accounts from dairy workers echo those from farmworkers in Texas, as reported by KFF Health News in July.
“Employers who are being proactive and providing PPE seem to be in the minority in most states,” said Bethany Boggess Alcauter with the National Center for Farmworker Health, a not-for-profit organization based in Texas that advocates for improving the health of farmworkers and their families. “Farmworkers are getting very little information.”
But Zach Riley, CEO of the Colorado Livestock Association, said he thinks such scenarios are the exception, not the rule.
“You would be hard-pressed to find a dairy operation that isn’t providing that PPE,” he said. Riley said dairies typically have a stockpile of PPE ready to go for situations like this and that, if they don’t, it’s easily accessed through the state. “All you have to do is ask.”
Producers are highly motivated to keep infections down, he said, because “milk is their life source.” He said he has heard from some producers that “their family members who work on the farm are doing 18-to 20-hour days just to try to stay ahead of it, so that they’re the first line between everything, to protect their employees.”
Colorado’s health department is advertising a hotline that ill dairy workers can call for help getting a flu test and medicine.
Project Protect Food Systems Workers, an organization that emerged early in the covid-19 pandemic to promote farmworker health across Colorado, is distributing PPE it received from the state so promotoras — health workers who are part of the community they serve — can distribute masks and other protections directly to workers if employers aren’t giving them out.
Promotora Tomasa Rodriguez said workers “see it as another virus, another covid, but it is because they don’t have enough information.”
She has been passing out flyers about symptoms and protective measures, but she can’t access many dairies. “And in some instances,” she said, “a lot of these workers don’t know how to read, so the flyers are not reaching them, and then the employers are not doing any kind of talks or trainings.”
The CDC’s Nirav Shah said during an Aug. 13 call with journalists that awareness about bird flu among dairy workers isn’t as high as officials would like it to be, despite months of campaigns on social media and the radio.
“There’s a road ahead of us that we still need to go down to get awareness on par with, say, what it might be in the poultry world,” he said. “We’re using every single messenger that we can.”
KFF Health News correspondents Vanessa G. Sánchez and Amy Maxmen contributed to this report.
Healthbeat is a nonprofit newsroom covering public health published by Civic News Company and KFF Health News. Sign up for its newsletters here.
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.
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Dark Spots Gone! (Antihyperpigmentation Method)
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Dr. Sam Ellis, dermatologist, shows us how:
Let’s make this clear
Your skin, that is. The trick here is to treat stubborn hyperpigmentation with a “kitchen sink” strategy that targets pigment production, inflammation, oxidative stress, and cell turnover;
- Cleansing is optional: skip a morning cleanse if your skin is sensitive or dry to preserve overnight oils, but use a gentle, non-stripping cleanser if your skin is oily or has heavy nighttime product residue.
- AHA exfoliation one to two times weekly: use alpha hydroxy acids like glycolic, lactic, or mandelic acid to increase cell turnover and fade surface pigment.
- Daily antioxidant protection: apply an antioxidant on non-exfoliation days to neutralize free radicals and reduce pigment stimulation, with vitamin C as the gold standard.
- Prescription options: apply prescription treatments like azelaic acid or hydroquinone after antioxidants, with azelaic acid being pregnancy-safe, anti-inflammatory, pigment-reducing, and available both by prescription and OTC.
- Non-prescription pigment serums: layer targeted treatments such as Allies of Skin Tranexamic and Arbutin Advanced Brightening Serum, which combines alpha arbutin, tranexamic acid, licorice root extract, and other pigment inhibitors at effective levels while remaining gentle.
- Moisturizer as needed: use a lightweight moisturizer if required for hydration, ensuring it layers well without interfering with actives or sunscreen. This also helps with skin shedding, counterintuitively, because the skin struggles to do what it’s supposed to if it’s too dry.
- Sunscreen is non-negotiable: apply an adequate amount and consider layering in two applications for better coverage.
That’s quite a bit of layering, so wait about 30–60 seconds between steps, aiming for a thorough but efficient routine that takes more than 2 minutes but still under 10 minutes.
For more on all that plus some additional product-specific recommendations, enjoy:
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Want to learn more?
You might also like:
Discoloration 101: Tips, Tricks, & Best Approaches For Your Skin Type!
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Eating disorder symptoms in teens can be traced back to family hardship, new study shows
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Eating disorders can affect anybody, no matter their age, gender, ethnicity, socioeconomic status or body size. Yet the myth that eating disorders are “diseases of affluence” persists, and can mean those from wealthier backgrounds are more likely to receive a diagnosis and be able to access treatment.
In fact, people who experience socioeconomic disadvantage may be more at risk of developing eating disorder symptoms, such as excessive dieting, fasting or binge eating.
A new study from the United Kingdom followed 7,824 children, roughly half male and half female, from birth to 18 years. It found those born into financial hardship were more likely than others to later experience eating disorder symptoms as teens.
This means the stereotype that eating disorders only affect the rich is simply not true. And it shows we need to better understand the risk for children from lower-income families, so we can recognise and treat their symptoms earlier.
Eugene Chystiakov/Unsplash What the study looked at
Previous research has shown eating disorders can affect people from all socioeconomic backgrounds, not just those with higher economic status. But this new study is one of the first to show deprivation in childhood could be a risk factor for eating disorder symptoms in adolescence.
This new large, long-term study collected data from thousands of people over an 18-year period to investigate the impact of social and financial hardship.
Researchers looked at parents’ education, job type and where they lived. They also examined income, which was split into five groups from low to high. These were more aspects of social studies than previous research had considered.
To assess financial hardship, mothers rated how much they struggled to afford daily expenses such as food, heating, clothing, rent and baby items. They used a scale from 0-15, with higher scores indicating greater hardship.
When the children grew up to be teenagers, researchers assessed eating disorder symptoms in all the young people across the study.
Patterns of disordered eating included excessive dieting, binge eating, vomiting or using laxatives to get rid of food, and fasting. The teens were also asked how they felt about their bodies – for example, how satisfied they were with their appearance, weight and shape.
What the study found
Eating disorder symptoms were higher in young people aged 14–18 whose parents had suffered greater financial hardship when they were babies. For patterns of disordered eating, this meant a 6% higher likelihood for every one point increase between 0 and 15 on the financial-hardship scale.
The study also found teens whose parents completed less formal education (meaning only compulsory schooling) were 80% more likely to experience disordered eating patterns than those whose parents went to university. For teens with parents in the lowest fifth and fourth income band, the risk was 34–35% higher than those in the top band of income.
These results are different to other studies on eating disorders, because they show people from low socioeconomic backgrounds have a higher chance of developing eating disorder symptoms.
The researchers suggest this difference may be because other studies only included participants with a diagnosis or who have sought help. Research has shown those experiencing financial hardship are less likely to be formally diagnosed or access treatment.
While this study is impressive in its size and results, it has a few limitations. Only around half the participants (55.9%) completed the full study, which may have affected the results.
Among those who did complete the study, some of their data was missing. This may also have influenced the findings.
The study also did not measure whether young people had a diagnosed eating disorder – only whether they had symptoms.
So, it may have captured a wider range of eating disorder experiences, including from those who wouldn’t seek formal support. But it means more research is needed to understand the link between socioeconomic status and formal diagnosis.
What does this mean?
People who are born into financial hardship may be more likely to struggle with disordered eating and body image issues in their teenage years than those who are not.
This not only debunks the stereotype that eating disorders occur only in people from affluent backgrounds, it shows disadvantage can be a risk factor.
The study sheds light on the inequalities and barriers in recognising and treating eating disorders.
Rates of people seeking help for an eating disorder are already low – and even lower among people from disadvantaged backgrounds.
The researchers suggested this could be because people from lower socioeconomic backgrounds may also believe eating disorders mainly affect people from wealthier backgrounds.
Another reason may be that lower income is linked to higher rates of obesity and being overweight, and this might limit referrals for eating disorder symptoms.
Eating disorders not associated with thinness, such as bulimia and binge eating disorder, are often less visible and go undetected.
Better education about eating disorders – in schools and for families and health-care professionals – may help us recognise and treat them earlier.
But treatment also needs to be more affordable. In Australia, people can access eating disorder treatment sessions under Medicare, but this typically still involves a gap fee which can be up to A$100 or more, depending on the service. More no- or low-cost services are needed to reach everyone who needs them.
If you have a history of an eating disorder or suspect you may have one, you can contact the Butterfly Foundation’s national helpline on 1800 334 673 (or via their online chat).
Catherine Houlihan, Senior Lecturer in Clinical Psychology, University of the Sunshine Coast and Kathina Ali, Senior Lecturer in Clinical Psychology, University of the Sunshine Coast
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Painkiller That Increases Cognitive Impairment Risk By 85%
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…and other items from this week’s health news:
This Common Painkiller Now → Cognitive Decline Within 10 Years?
We’ll get straight to it: receiving six or more prescriptions of gabapentin for lower back pain is linked to 29% increased risk of dementia and 85% risk of mild cognitive impairment (MCI) within 10 years.
Because MCI is, by definition, not yet full-blown dementia, that means that those risk increases are not overlapping (because by definition you cannot have both at once), which means they stack, which means you get 29+85 = 114% increased risk of getting one of those two conditions. In other words, your 10-year risk is more than doubled.
Gabapentin is widely used for chronic neuropathic pain due to low addiction potential (compared to opioids), but since there is a clear association between gabapentin prescriptions and later cognitive decline, it may not be so safe as it was hoped.
Read in full: Frequent gabapentin use linked to higher dementia and cognitive impairment risk
Related: Before You Reach For That Tylenol… ← includes a resource list for safer alternatives
USA Measles epidemic now at 33-year high
The US has recently recorded a record-breaking 1,288 confirmed measles cases, although of course the actual rate will be much higher. Of these, 750 cases have come from Texas, with additional spread into New Mexico and Oklahoma. The outbreak began in Gaines County, West Texas, which Dr. Peter Hotez attributes to anti-vaccine sentiment and low immunization rates.
In short, the highly effective MMR vaccine (97% efficacy) is still being underused as childhood vaccination rates continue to fall, leaving whole communities vulnerable to outbreaks. This was possible because recent Texas laws have made it easier to opt out of school vaccine requirements.
On the wider scale across the nation, there have been dozens of outbreaks this year; 13% of measles cases have required hospitalization, but few deaths so far (the deaths mostly being unvaccinated children).
Read in full: US measles case count hits 33-year high—and Texas’ outbreak is to blame, suggests vaccine expert
Related: The Truth About Vaccines
Fasting and the gut-brain axis
The news here is that is that intermitting fasting (IF) boosts beneficial gut bacteria, which produce short-chain fatty acids (SCFAs). These in turn help reduce inflammation, strengthen the gut lining, and support better communication between the gut and brain.
The benefits don’t stop there! You may remember that serotonin is made mostly in the gut. This study also showed that IF improves the production of serotonin and other neurotransmitters by changing how the body processes the amino acid tryptophan. IF therefore helps keep the brain’s internal clock in sync in multiple ways, reducing inflammation in areas of the brain that are sensitive to disrupted schedules—something especially important in aging and neurodegeneration.
At the cellular level, fasting encourages the brain to switch its fuel source from sugar to ketones, like β-hydroxybutyrate (BHB), which are more efficient and protective. This switch improves energy use in brain cells, boosts antioxidants, and triggers “cellular clean-up” processes like autophagy, which help clear out harmful detritus—a major contributing factor to Alzheimer’s and Parkinson’s disease.
Not content with just that, the study further showed that IF supports brain repair by increasing levels of brain-derived neurotrophic factor (BDNF).
In short, there’s a lot to be said for it:
Read in full: Fasting triggers neuroprotective changes that could delay dementia
Related: The Alzheimer’s Gut-Brain Connection—Caught On X-Ray!
Take care!
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Is Dairy Scary?
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Is Dairy Scary?
Milk and milk products are popularly enjoyed as a good source of calcium and vitamin D.
In contrast, critics of dairy products (for medical reasons, rather than ethical, which is another matter entirely and beyond the scope of this article) point to risks of cancer, heart disease, and—counterintuitively—osteoporosis. We’ll focus more on the former, but touch on the latter two before closing.
Dairy & Cancer
Evidence is highly conflicting. There are so many studies with so many different results. This is partially explicable by noting that not only is cancer a many-headed beast that comes in more than a hundred different forms and all or any of them may be affected one way or another by a given dietary element, but also… Not all milk is created equal, either!
Joanna Lampe, of the Public Health Sciences division, Fred Hutchinson Cancer Research Center in Seattle, writes:
❝Dairy products are a complex group of foods and composition varies by region, which makes evaluation of their association with disease risk difficult. For most cancers, associations between cancer risk and intake of milk and dairy products have been examined only in a small number of cohort studies, and data are inconsistent or lacking❞
In her systematic review of studies, she noted, for example, that:
- Milk and dairy products contain micronutrients and several bioactive constituents that may influence cancer risk and progression
- There’s probable association between milk intake and lower risk of colorectal cancer
- There’s a probable association between diets high in calcium and increased risk of prostate cancer
- Some studies show an inverse association between intake of cultured dairy products and bladder cancer (i.e., if you eat yogurt you’re less likely to get bladder cancer)
Since that systemic review was undertaken, more research has been conducted, and the results are… Not conclusive, but converging towards a conclusion:
- Dairy products can increase or decrease cancer risk
- The increase in cancer risk seems strongest when milk is consumed in quantities that result in too much calcium. When it comes to calcium, you can absolutely have too much of a good thing—just ask your arteries!
- The decrease in cancer seems to be mostly, if not exclusively, from fermented dairy products. This usually means yogurts. The benefit here is not from the milk itself, but rather from the gut-friendly bacteria.
You may be wondering: “Hardened arteries, gut microbiome health? I thought we were talking about cancer?” and yes we are. No part of your health is an island unrelated to other parts of your health. One thing can lead to another. Sometimes we know how and why, sometimes we don’t, but it’s best to not ignore the data.
The bottom line on dairy products and cancer is:
- Consuming dairy products in general is probably fine
- Yogurt, specifically, is probably beneficial
Dairy and Heart Disease
The reason for the concern is clear enough: it’s largely assumed to be a matter of saturated fat intake.
The best combination of “large” and “recent” that we found was a three-cohort longitudinal study in 2019, which pretty much confirms what was found in smaller or less recent studies:
- There is some evidence to suggest that consumption of dairy can increase all-cause mortality in general, and death from (cancer and) cardiovascular disease in particular
- The evidence is not, however, overwhelming. It is marginal.
Dairy and Osteoporosis
Does dairy cause osteoporosis? Research here tends to fall into one of two categories when it comes to conclusions, so we’ll give an example of each:
- “Results are conflicting, saying yes/no/maybe, and basically we just don’t know”
- “Results are conflicting, but look: cross-sectional and case-control studies say yes; cohort studies say maybe or no; we prefer the cohort studies”
See them for yourself:
- Osteoporosis: Is milk a kindness or a curse?
- Consumption of milk and dairy products and risk of osteoporosis and hip fracture
Conclusion: really, the jury is very much still out on this one
Summary:
- Moderate consumption of dairy products is almost certainly fine
- More specifically: it probably has some (small) pros and some (small) cons
- Yogurt is almost certainly healthier than other dairy products, and is almost universally considered a healthy food (assuming not being full of added sugar etc, of course)
- If you’re going to have non-dairy alternatives to milk, choose wisely!
That’s all we have time for today, but perhaps in a future edition we’ll do a run-down of the pros and cons of various dairy alternatives!
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The Insider’s Guide To Making Hospital As Comfortable As Possible
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Nobody Likes Surgery, But Here’s How To Make It Much Less Bad
This is Dr. Chris Bonney. He’s an anesthesiologist. If you have a surgery, he wants you to go in feeling calm, and make a quick recovery afterwards, with minimal suffering in between.
Being a patient in a hospital is a bit like being a passenger in an airplane:
- Almost nobody enjoys the thing itself, but we very much want to get to the other side of the experience.
- We have limited freedoms and comforts, and small things can make a big difference between misery and tolerability.
- There are professionals present to look after us, but they are busy and have a lot of other people to tend to too.
So why is it that there are so many resources available full of “tips for travelers” and so few “tips for hospital patients”?
Especially given the relative risks of each, and likelihood, or even near-certainty of coming to at least some harm… One would think “tips for patients” would be more in demand!
Tips for surgery patients, from an insider expert
First, he advises us: empower yourself.
Empowering yourself in this context means:
- Relax—doctors really want you to feel better, quickly. They’re on your side.
- Research—knowledge is power, so research the procedure (and its risks!). Dr. Bonney, himself an anesthesiologist, particularly recommends you learn what specific anesthetic will be used (there are many, and they’re all a bit different!), and what effects (and/or after-effects) that may have.
- Reframe—you’re not just a patient; you’re a customer/client. Many people suffer from MDeity syndrome, and view doctors as authority figures, rather than what they are: service providers.
- Request—if something would make you feel better, ask for it. If it’s information, they will be not only obliged, but also enthusiastic, to give it. If it’s something else, they’ll oblige if they can, and the worst case scenario is something won’t be possible, but you won’t know if you don’t ask.
Next up, help them to help you
There are various ways you can be a useful member of your own care team:
- Go into surgery as healthy as you can. If there’s ever a time to get a little fitter, eat a little healthier, prioritize good quality sleep more, the time approaching your surgery is the time to do this.
- This will help to minimize complications and maximize recovery.
- Take with you any meds you’re taking, or at least have an up-to-date list of what you’re taking. Dr. Bonney has very many times had patients tell him such things as “Well, let me see. I have two little pink ones and a little white one…” and when asked what they’re for they tell him “I have no idea, you’d need to ask my doctor”.
- Help them to help you; have your meds with you, or at least a comprehensive list (including: medication name, dosage, frequency, any special instructions)
- Don’t stop taking your meds unless told to do so. Many people have heard that one should stop taking meds before a surgery, and sometimes that’s true, but often it isn’t. Keep taking them, unless told otherwise.
- If unsure, ask your surgical team in advance (not your own doctor, who will not be as familiar with what will or won’t interfere with a surgery).
Do any preparatory organization well in advance
Consider the following:
- What do you need to take with you? Medications, clothes, toiletries, phone charger, entertainment, headphones, paperwork, cash for the vending machine?
- Will the surgeons need to shave anywhere, and if so, might you prefer doing some other form of depilation (e.g. waxing etc) yourself in advance?
- Is your list of medications ready?
- Who will take you to the hospital and who will bring you back?
- Who will stay with you for the first 24 hours after you’re sent home?
- Is someone available to look after your kids/pets/plants etc?
Be aware of how you do (and don’t) need to fast before surgery
The American Society of Anesthesiologists gives the following fasting guidelines:
- Non-food liquids: fast for at least 2 hours before surgery
- Food liquids or light snacks: fast for at least 6 hours before surgery
- Fried foods, fatty foods, meat: fast for at least 8 hours before surgery
(see the above link for more details)
Dr. Bonney notes that many times he’s had patients who’ve had the worst thirst, or caffeine headache, because of abstaining unnecessarily for the day of the surgery.
Unless told otherwise by your surgical team, you can have black coffee/tea up until two hours before your surgery, and you can and should have water up until two hours before surgery.
Hydration is good for you and you will feel the difference!
Want to know more?
Dr. Bonney has his own website and blog, where he offers lots of advice, including for specific conditions and specific surgeries, with advice for before/during/after your hospital stay.
He also has a book with many more tips like those we shared today:
Calm For Surgery: Supertips For A Smooth Recovery
Take good care of yourself!
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The Most Important Mobility Moves Everyone Needs
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Mobility training can feel difficult at first, but it’s just because your body isn’t used to the movements. This is normal, and is just a stage to get past. Here’s how:
The Core Four
Here are four exercises that target the most critical kinds of mobility that it’s most important to build and maintain:
- Spinal segmentation (from tabletop position): move your spine one section at a time—pelvis, lower back, mid back, upper back—using controlled tilts to build spinal awareness and form control.
- Hip internal and external Rotation (from cross-legged position): rotate each leg outwards and inwards while seated, keeping both knees bent, to improve hip mobility, leg strength, and to help prevent knee injuries.
- Shoulder & upper back mobility (sunbather to prisoner position): circle your arms from behind your head to behind your back and back again while controlling your rib movement, targeting a full range of motion in your shoulders.
- Hamstring mobility (elephant walk with anterior tilt): with your knees slightly bent and back flat, alternate straightening each leg while maintaining an anterior pelvic tilt to gently lengthen your hamstrings.
For more on each of these, plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Four Habits That Drastically Improve Mobility
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