Compact Tai Chi – by Dr. Jesse Tsao

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.

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!

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:

  • Hope For Cancer – by Dr. Antonio Jimenez

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

    We’ll not keep the 7 principles a mystery; they are:

    1. Non-toxic cancer therapies
    2. Immunomodulation
    3. Full spectrum nutrition
    4. Detoxification
    5. Oxygenation
    6. Restore the microbiome
    7. Spiritual and emotional healing

    When it comes to how these are covered in the book, they are often spread over chapters, often with testimonials, and you may notice that some chapters are not like others, for example:

    • The chapter “Tools that empower your immune system” is followed by a chapter on “Nutrition based on the Garden of Eden
    • The chapter “Lifestyle tools for healing” is followed by a chapter on “Jesus, the Resurrection, the Life, and the Great Physician

    …and so forth.

    Indeed, the first chapter alone, “Healing the whole person”, has many more Bible references than it has scientific references. So, all this to say, there is a lot of science in here, but there is also a remarkable amount of Christianity considering the lack of mentioning such (or even so much as hinting at it) in the title or subtitle or even anywhere in the current blurb on Amazon.

    As such, if you are a Christian, you’ll probably get a lot more out of this book than otherwise. For non-Christians, the book could have been half the size without losing any scientifically relevant content.

    As for the science side of things, most of the lifestyle advice is good, integrative cancer therapies are great, the detoxification angle is perhaps a little overemphasized, and the oxygenation chapter is on shaky ground.

    Bottom line: this book wasn’t quite what we signed up for. Now, we have nothing against books about Christianity (this reviewer can recommend some excellent ones), but when we pick up a book about cancer, we ideally want to hear more from doctors and less from apostles. Nevertheless! If you are a Christian, you might find more value in this one.

    Click here to check out Hope For Cancer, and do not, of course, hope for cancer!

    Share This Post

  • Fitness Freedom for Seniors – by Jackie Jacobs

    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.

    Exercise books often assume that either we are training for the Olympics, and most likely also that we are 20 years old. This one doesn’t.

    Instead, we see a well-researched, well-organized, clearly-illustrated fitness plan with age in mind. Author Jackie Jacobs offers tips and advice for all levels, and a progressive week-by-week plan of 15-minute sessions. This way, we’re neither overdoing it nor slacking off; it’s a perfect balance.

    The exercises are aimed at “all areas”, that is to say, improving cardiovascular fitness, balance, flexibility, and strength. It also gives some supplementary advice with regard to diet and suchlike, but the workouts are the real meat of the book.

    Bottom line: if you’d like a robust, science-based exercise regime that’s tailored to seniors, this is the book for you.

    Click here to check out Fitness Freedom for Seniors, and get yours!

    Share This Post

  • Why do some people’s hair and nails grow quicker than mine?

    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.

    Throughout recorded history, our hair and nails played an important role in signifying who we are and our social status. You could say, they separate the caveman from businessman.

    It was no surprise then that many of us found a new level of appreciation for our hairdressers and nail artists during the COVID lockdowns. Even Taylor Swift reported she cut her own hair during lockdown.

    So, what would happen if all this hair and nail grooming got too much for us and we decided to give it all up. Would our hair and nails just keep on growing?

    The answer is yes. The hair on our head grows, on average, 1 centimeter per month, while our fingernails grow an average of just over 3 millimetres.

    When left unchecked, our hair and nails can grow to impressive lengths. Aliia Nasyrova, known as the Ukrainian Rapunzel, holds the world record for the longest locks on a living woman, which measure an impressive 257.33 cm.

    When it comes to record-breaking fingernails, Diana Armstrong from the United States holds that record at 1,306.58 cm.

    Most of us, however, get regular haircuts and trim our nails – some with greater frequency than others. So why do some people’s hair and nails grow more quickly?

    Jari Lobo/Pexels

    Remind me, what are they made out of?

    Hair and nails are made mostly from keratin. Both grow from matrix cells below the skin and grow through different patterns of cell division.

    Nails grow steadily from the matrix cells, which sit under the skin at the base of the nail. These cells divide, pushing the older cells forward. As they grow, the new cells slide along the nail bed – the flat area under the fingernail which looks pink because of its rich blood supply.

    Person plays guitar
    Nails, like hair, are made mostly of keratin. Scott Gruber/Unsplash

    A hair also starts growing from the matrix cells, eventually forming the visible part of the hair – the shaft. The hair shaft grows from a root that sits under the skin and is wrapped in a sac known as the hair follicle.

    This sac has a nerve supply (which is why it hurts to pull out a hair), oil-producing glands that lubricate the hair and a tiny muscle that makes your hair stand up when it’s cold.

    At the follicle’s base is the hair bulb, which contains the all-important hair papilla that supplies blood to the follicle.

    Matrix cells near the papilla divide to produce new hair cells, which then harden and form the hair shaft. As the new hair cells are made, the hair is pushed up above the skin and the hair grows.

    But the papilla also plays an integral part in regulating hair growth cycles, as it sends signals to the stem cells to move to the base of the follicle and form a hair matrix. Matrix cells then get signals to divide and start a new growth phase.

    Unlike nails, our hair grows in cycles

    Scientists have identified four phases of hair growth, the:

    1. anagen or growth phase, which lasts between two and eight years
    2. catagen or transition phase, when growth slows down, lasting around two weeks
    3. telogen or resting phase, when there is no growth at all. This usually lasts two to three months
    4. exogen or shedding phase, when the hair falls out and is replaced by the new hair growing from the same follicle. This starts the process all over again.
    Stages of hair growth graphic
    Hair follicles enter these phases at different times so we’re not left bald. Mosterpiece/Shutterstock

    Each follicle goes through this cycle 10–30 times in its lifespan.

    If all of our hair follicles grew at the same rate and entered the same phases simultaneously, there would be times when we would all be bald. That doesn’t usually happen: at any given time, only one in ten hairs is in the resting phase.

    While we lose about 100–150 hairs daily, the average person has 100,000 hairs on their head, so we barely notice this natural shedding.

    So what affects the speed of growth?

    Genetics is the most significant factor. While hair growth rates vary between individuals, they tend to be consistent among family members.

    Nails are also influenced by genetics, as siblings, especially identical twins, tend to have similar nail growth rates.

    Girls compare nailpolish
    Genetics have the biggest impact on growth speed. Cottonbro Studio/Pexels

    But there are also other influences.

    Age makes a difference to hair and nail growth, even in healthy people. Younger people generally have faster growth rates because of the slowing metabolism and cell division that comes with ageing.

    Hormonal changes can have an impact. Pregnancy often accelerates hair and nail growth rates, while menopause and high levels of the stress hormone cortisol can slow growth rates.

    Nutrition also changes hair and nail strength and growth rate. While hair and nails are made mostly of keratin, they also contain water, fats and various minerals. As hair and nails keep growing, these minerals need to be replaced.

    That’s why a balanced diet that includes sufficient nutrients to support your hair and nails is essential for maintaining their health.

    Two people lay on the end of a bed. One has much longer hair.
    Nutrition can impact hair and nail growth. Cottonbro Studio/Pexels

    Nutrient deficiencies may contribute to hair loss and nail breakage by disrupting their growth cycle or weakening their structure. Iron and zinc deficiencies, for example, have both been linked to hair loss and brittle nails.

    This may explain why thick hair and strong, well-groomed nails have long been associated with perception of good health and high status.

    However, not all perceptions are true.

    No, hair and nails don’t grow after death

    A persistent myth that may relate to the legends of vampires is that hair and nails continue to grow after we die.

    In reality, they only appear to do so. As the body dehydrates after death, the skin shrinks, making hair and nails seem longer.

    Morticians are well aware of this phenomenon and some inject tissue filler into the deceased’s fingertips to minimise this effect.

    So, it seems that living or dead, there is no escape from the never-ending task of caring for our hair and nails.

    Michelle Moscova, Adjunct Associate Professor, Anatomy, UNSW Sydney

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

    Share This Post

  • Increase in online ADHD diagnoses for kids poses ethical questions

    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.

    In 2020, in the midst of a pandemic, clinical protocols were altered for Ontario health clinics, allowing them to perform more types of care virtually. This included ADHD assessments and ADHD prescriptions for children – services that previously had been restricted to in-person appointments. But while other restrictions on virtual care are back, clinics are still allowed to virtually assess children for ADHD.

    This shift has allowed for more and quicker diagnoses – though not covered by provincial insurance (OHIP) – via a host of newly emerging private, for-profit clinics. However, it also has raised significant ethical questions.

    It solves an equity issue in terms of rural access to timely assessments, but does it also create new equity issues as a privatized service?

    Is it even feasible to diagnose a child for a condition like ADHD without meeting that child in person?

    And as rates of ADHD diagnosis continue to rise, should health regulators re-examine the virtual care approach?

    Ontario: More prescriptions, less regulation

    There are numerous for-profit clinics offering virtual diagnoses and prescriptions for childhood ADHD in Ontario. These include KixCare, which does not offer the option of an in-person assessment. Another clinic, Springboard, makes virtual appointments available within days, charging around $2,600 for assessments, which take three to four hours. The clinic offers coaching and therapy at an additional cost, also not covered by OHIP. Families can choose to continue to visit the clinic virtually during a trial stage with medications, prescribed by a doctor in the clinic who then sends prescribing information back to the child’s primary care provider.

    For-profit clinics like these are departing from Canada’s traditional single-payer health care model. By charging patients out-of-pocket fees for services, the clinics are able to generate more revenue because they are working outside of the billing standards for OHIP, standards that set limits on the maximum amount doctors can earn for providing specific services. Instead many services are provided by non-physician providers, who are not limited by OHIP in the same way.

    Need for safeguards

    ADHD prescriptions rose during the pandemic in Ontario, with women, people of higher income and those aged 20 to 24 receiving the most new diagnoses, according to research published in January 2024 by a team including researchers from the Centre for Addictions and Mental Health and Holland Bloorview Children’s Hospital. There may be numerous reasons for this increase but could the move to virtual care have been a factor?

    Ontario psychiatrist Javeed Sukhera, who treats both children and adults in Canada and the U.S., says virtual assessments can work for youth with ADHD, who may receive treatment quicker if they live in remote areas. However, he is concerned that as health care becomes more privatized, it will lead to exploitation and over-diagnosis of certain conditions.

    “There have been a lot of profiteers who have tried to capitalize on people’s needs and I think this is very dangerous,” he said. “In some settings, profiteering companies have set up systems to offer ADHD assessments that are almost always substandard. This is different from not-for-profit setups that adhere to quality standards and regulatory mechanisms.”

    Sukhera’s concerns recall the case of Cerebral Inc., a New York state-based virtual care company founded in 2020 that marketed on social media platforms including Instagram and TikTok. Cerebral offered online prescriptions for ADHD drugs among other services and boasted more than 200,000 patients. But as Dani Blum reported in the New York Times, Cerebral was accused in 2023 of pressuring doctors on staff to prescribe stimulants and faced an investigation by state prosecutors into whether it violated the U.S. Controlled Substances Act.

    “At the start of the pandemic, regulators relaxed rules around medical prescription of controlled substances,” wrote Blum. “Those changes opened the door for companies to prescribe and market drugs without the protocols that can accompany an in-person visit.”

    Access increased – but is it equitable?

    Virtual care has been a necessity in rural areas in Ontario since well before the pandemic, although ADHD assessments for children were restricted to in-person appointments prior to 2020.

    But ADHD assessment clinics that charge families out-of-pocket for services are only accessible to people with higher incomes. Rural families, many of whom are low income, are unable to afford thousands for private assessments, let alone the other services upsold by providers. If the private clinic/virtual care trend continues to grow unchecked, it may also attract doctors away from the public model of care since they can bill more for services. This could further aggravate the gap in care that lower income people already experience.

    This could further aggravate the gap in care that lower income people already experience.

    Sukhera says some risks could be addressed by instituting OHIP coverage for services at private clinics (similar to private surgical facilities that offer mixed private/public coverage), but also with safeguards to ensure that profits are reinvested back into the health-care system.

    “This would be especially useful for folks who do not have the income, the means to pay out of pocket,” he said.

    Concerns of misdiagnosis and over-prescription

    Some for-profit companies also benefit financially from diagnosing and issuing prescriptions, as has been suggested in the Cerebral case. If it is cheaper for a clinic to do shorter, virtual appointments and they are also motivated to diagnose and prescribe more, then controls need to be put in place to prevent misdiagnosis.

    The problem of misdiagnosis may also be related to the nature of ADHD assessments themselves. University of Strathclyde professor Matthew Smith, author of Hyperactive: The Controversial History of ADHD, notes that since the publication of Diagnostic and Statistical Manual of Mental Disorders in 1980, assessment has typically involved a few hours of parents and patients providing their subjective perspectives on how they experience time, tasks and the world around them.

    “It’s often a box-ticking exercise, rather than really learning about the context in which these behaviours exist,” Smith said. “The tendency has been to use a list of yes/no questions which – if enough are answered in the affirmative – lead to a diagnosis. When this is done online or via Zoom, there is even less opportunity to understand the context surrounding behaviour.”

    Smith cited a 2023 BBC investigation in which reporter Rory Carson booked an in-person ADHD assessment at a clinic and was found not to have the condition, then had a private online assessment – from a provider on her couch in a tracksuit – and was diagnosed with ADHD after just 45 minutes, for a fee of £685.

    What do patients want?

    If Canadian regulators can effectively tackle the issue of privatization and the risk of misdiagnosis, there is still another hurdle: not every youth is willing to take part in virtual care.

    Jennifer Reesman, a therapist and Training Director for Neuropsychology at the Chesapeake Center for ADHD, Learning & Behavioural Health in Maryland, echoed Sukhera’s concerns about substandard care, cautioning that virtual care is not suitable for some of her young clients who had poor experiences with online education and resist online health care. It can be an emotional issue for pediatric patients who are managing their feelings about the pandemic experience.

    “We need to respect what their needs are, not just the needs of the provider,” says Reesman.

    In 2020, Ontario opted for virtual care based on the capacity of our health system in a pandemic. Today, with a shortage of doctors, we are still in a crisis of capacity. The success of virtual care may rest on how engaged regulators are with equity issues, such as waitlists and access to care for rural dwellers, and how they resolve ethical problems around standards of care.

    Children and youth are a distinct category, which is why we had restrictions on virtual ADHD diagnosis prior to the pandemic. A question remains, then: If we could snap our fingers and have the capacity to provide in-person ADHD care for all children, would we? If the answer to that question is yes, then how can we begin to build our capacity?

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

    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:

  • What is a ‘digital detox’ and will it make me 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.

    Are you surrounded by screens?

    Today, we rely on technology to do everything from sending emails to ordering food. But being constantly connected can leave us physically and mentally exhausted.

    That’s why some people are doing “digital detoxes”, the practice of staying away from devices and social media for a set period of time.

    The concept is gaining traction online, with supporters spruiking the health benefits of the “analogue lifestyle”. Some are even paying big bucks to go on “digital retreats”, with the aim of becoming healthier and happier.

    But do digital detoxes actually work, or are they just another wellness trend?

    SolStock/Getty

    What is a ‘digital detox’?

    The term “digital detox” stems from detoxification, the process of safely getting a person off an addictive substance such as alcohol or drugs. This is usually done with support from a health-care professional.

    So the idea of a digital detox is to step away from technology, to instead experience life with fewer distractions and foster relationships offline.

    The trouble with tech

    On average, young people in Australia look at screens for nine hours a day. Research suggests adults aren’t much better, with Australians aged between 45 and 64 spending up to six hours each day on screens.

    As a result, more people are experiencing information overload, the idea of being physically and emotionally overwhelmed by an immense amount of data. A related concept is social media fatigue, a consequence of being constantly connected through online platforms.

    But there are signs people are resisting the pull of technology. Some younger people are swapping screens for hands-on hobbies such as knitting, and joining chess clubs and other offline social activities.

    They are also driving trends such as “raw-dogging boredom”, the practice of sitting through long haul flights without headphones. And friction-maxxing, the idea you can become a better, more resilient person by doing tasks that involve some level of difficulty, is also gaining traction online.

    So in a sense, digital detoxes are just the latest online trend.

    Do ‘digital detoxes’ work?

    Current research suggests digital detoxes may have some benefits. But the evidence is far from conclusive.

    One 2025 meta-analysis examined 20 randomised controlled trials, all looking at the effects of social media detoxes. It found taking a short break from social media had a small but positive effect on people’s feelings of life satisfaction and self-esteem. Participants also reported feeling less anxious, depressed and lonely.

    In another 2025 study, researchers blocked participants’ smartphones so they could only receive calls and texts, over a two-week period. The results were striking. The researchers found this intervention had a greater positive effect on participants’ mental health than antidepressants. Importantly, this was because participants spent less time on their phones, but also spent this time doing beneficial activities such as socialising in person, exercising and being in nature.

    Not for everyone

    Digital detoxes may impact people differently, due to various factors.

    One is cultural context. Research suggests people using social media in collectivist cultures such as Turkey may experience more social pressure to respond quickly and maintain extensive networks, compared to those in more individualistic societies. So people in collectivist cultures may benefit more from taking a break from social media.

    Another is gender. Research suggests women mainly use social media to maintain relationships, and that they compare their physical appearance to others. This means they may benefit more from a digital detox, compared to men. One 2020 study found women who took a one-week break from Instagram felt significantly more satisfied with their life than women who stayed on it. However, the researchers did not see the same effect in men.

    All about the approach

    Current research suggests doing a digital detox may improve your mental health. But the way you approach it matters.

    You shouldn’t just go cold turkey on technology. That’s because you’re less likely to sustain that change. One 2023 study found people who reduced their daily smartphone use by one hour experienced stronger and more lasting mental health benefits, compared to those who quit entirely.

    Here are some tips to make your digital detox last:

    • identify any unhelpful habits, for example checking your phone too often or bringing it everywhere
    • make a plan to change those habits, for instance setting app time limits or only checking messages at certain times
    • set specific goals, such as taking a break from Instagram for one week
    • share your goals with family and friends, both so they can support you and understand why you may not reply to their messages
    • monitor your progress, for example by reflecting on whether you feel less anxious or are sleeping better.

    It’s hard to stay present and connected in our increasingly digital world. But doing a digital detox could help. Importantly, the aim is not to eliminate technology from your life, but to use it in a more conscious, deliberate way.

    Joanne Orlando, Researcher, Digital Wellbeing, Western Sydney University

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

    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 Nanodots That Kill Cancer

    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.

    …and other items from this week’s health news:

    A new cancer treatment emerges

    Whenever news emerges that some new thing “kills cancer cells in vitro” (i.e. in a petri dish), it’s always worth remembering “so does a handgun”.

    However, when something selectively kills cancer cells while sparing healthy cells, then that’s a lot more promising (especially if we understand the mechanism of how it’s killing the cancer cells while sparing the healthy ones), and that’s what’s happening in this case.

    Researchers (Dr. Farjana Haque et al.) created tiny molybdenum oxide nanodots that increase oxidative stress inside cells by releasing reactive oxygen molecules, pushing already-stressed cancer cells past their survival threshold while healthy cells can still cope.

    Notably, in cell-culture experiments, the nanodots killed cervical cancer cells at about three times the rate of healthy cells over 24 hours and did not require light activation (as many such things do require).

    This is a big discovery, since unlike many current cancer treatments that harm healthy tissue, this approach exploits vulnerabilities unique to cancer cells and will hopefully lead to gentler, more targeted therapies:

    Read in full: These nanoparticles kill cancer cells while sparing healthy ones

    Related: The Minerals That Neutralize Viruses (While Being Harmless To Humans)

    ADHD medications work indirectly

    Did you know that ADHD medications work primarily by making rewarding activities feel rewarding? If you did, then well, apparently science didn’t—until now.

    You could be forgiven for thinking that was obvious (this writer certainly thought it), but apparently, it was previously widely believed that it had to do with increasing the function of brain regions that have to do with attention and focus specifically.

    However, resting-state fMRI data from 5,795 children aged 8–11 in the Adolescent Brain Cognitive Development (ABCD) Study showed increased activity in arousal and reward regions among children taking stimulants, with no significant increase in classical attention networks.

    This means that improved attention appears to be a secondary effect of increased alertness and task interest, rather than a direct enhancement of attention circuitry.

    These findings also help explain why stimulants can reduce hyperactivity by making unrewarding tasks easier to tolerate, reducing the urge to seek alternative stimulation.

    In terms of cognitive performance, stimulants erased brain activity patterns associated with sleep deprivation and reduced related cognitive and behavioral deficits, effectively reproducing the effects of good sleep. Further, stimulants were not linked to improved cognitive performance in well-rested neurotypical children.

    This would also explain why children with ADHD who took stimulants showed stronger cognitive test performance, with the largest gains seen in those with more severe symptoms:

    Read in full: Stimulant ADHD medications work differently than previously thought

    Related: ADHD 2.0 – by Dr. Edward Hallowell & Dr. John Ratey ← an unusually good book on the topic

    What vitamin C does to your skin from the inside

    When it comes to vitamin C and skincare, most people think of topical serums, creams, and the like. But in fact, eating more vitamin C measurably increases vitamin C levels throughout your skin, leading to thicker skin (in a good way), stronger collagen production, and faster skin renewal.

    The reason this can work better than topical applications, is because vitamin C dissolves easily in water and penetrates the skin barrier poorly when applied topically, while vitamin C consumed in food enters your bloodstream very easily and is efficiently transported into every layer of your skin, where skin cells actively prioritize uptake.

    However, daily intake is important, not just an occasional megadose, because the body does not usefully* store vitamin C, maintaining steady blood levels through regular intake is essential for sustained skin benefits.

    *it can store some, for a while, in the liver, but not enough to make up for a chronic dietary deficiency—much like a fridge can store some food, for a little while, but this will not compensate for failing to do the grocery shopping more than a few days in a row.

    The researchers had the participants eat two kiwi fruits per day, but you can do it with other sources of vitamin C, of course:

    Read in full: Eating more vitamin C can physically change your skin

    Related: The Best Foods For Collagen Production

    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: