Correct An Upper Spine Hump (Simple Stretch & Exercise)

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Generally called a neck hump in this video, it can be in the cervical (neck) vertebrae or it can be in the thoracic (upper back) vertebrae. It’s also known as a dowager’s hump, buffalo hump, or kyphosis.

However, it can be fixed:

What to do

First understand the cause: it generally comes from poor posture, especially from prolonged desk work or phone use.

With that in mind…

  1. Posture adjustments: lean back in a chair to counter gravity’s pull on your head. Avoid slumping; keep your head aligned with your spine.
  2. Stretching: lie flat on the floor without pillows to restore spinal alignment. Gradually reduce pillow height during sleep to decrease neck hyperflexion.
  3. Neck retraction: pull chin straight back while keeping your eyes looking forwards. Hold for 15 seconds, gradually increasing to 60 seconds. Perform 10 repetitions, resting between sets.
  4. Strengthening: lean forward and pull the chin back against gravity. Hold, or repeat for 10 repetitions. Over time, increase duration to a minute.

For more on all of this plus visual demonstrations, enjoy:

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

Want to learn more?

You might also like to read:

The Pains That Good Posture Now Can Help You Avoid Later

Take care!

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    Transform your exercise routine from a chore to joy with a 10-step method and a friendly guide to regular, enjoyable fitness. Say yes to a passionate exercise lifestyle!

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  • How gender-affirming care improves trans mental health

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    In recent years, a growing number of states have passed laws restricting or banning gender-affirming care for transgender people, particularly minors. As conversations about gender-affirming care increase, so do false narratives about it, with some opponents falsely suggesting that it’s harmful to mental health.

    Despite widespread attacks against gender-affirming care, research clearly shows that it improves mental health outcomes for transgender people.

    Read on to learn more about what gender-affirming care is, how it benefits mental well-being, and how you can access it.

    What is gender-affirming care?

    Gender-affirming care describes a range of medical interventions that help align people’s bodies with their gender identities. While anyone can seek gender-affirming care in the form of laser hair removal, breast augmentation, erectile dysfunction medication, or hormone therapy, among other treatments, most conversations about gender-affirming care center around transgender people, whose gender identity or gender expression does not conform to their sex assigned at birth.

    Gender-affirming care for trans people varies based on age. For example, some trans adults seek hormone replacement therapy (HRT) or gender-affirming surgeries that help their bodies match their internal sense of gender.

    Trans kids entering adolescence might be prescribed puberty blockers, which temporarily delay the production of hormones that initiate puberty, to give them more time to figure out their gender identities before deciding on next steps. This is the same medication given to cisgender kids—whose gender identities match the sex they were assigned at birth—experiencing early puberty.

    What is gender dysphoria?

    Gender dysphoria describes a feeling of unease that some trans people experience when their perceived gender doesn’t match their gender identity. This can lead to a range of mental health conditions that affect their quality of life

    Some trans people may manage gender dysphoria by wearing gender-affirming clothing, opting for a gender-affirming hairstyle, or asking others to refer to them by a name and pronouns that authentically represent them. Others may need gender-affirming care to feel at home in their bodies.

    Trans people who desire gender-affirming care and have not been able to access it experience psychological distress, including depression, anxiety, self-harm, and suicidal ideation. The Trevor Project’s 2023 U.S. National Survey on the Mental Health of LGBTQ Young People found that roughly half of trans youth “seriously considered attempting suicide in the past year.”

    A grid shows 10 drawings of people in black and white. Seven of the people are highlighted in purple squares. Text on the image reads,

    How does gender-affirming care improve mental health?

    For trans adults, gender-affirming care can alleviate gender dysphoria, which has been shown to improve both short-term and long-term mental health. A 2018 study found that trans adults who do not undergo HRT are four times more likely to experience depression than those who do, although not all trans people desire HRT.

    Extensive research has shown that gender-affirming care also alleviates gender dysphoria and improves mental health outcomes in trans kids, teens, and young adults. A 2022 study found that access to HRT and puberty blockers lowered the odds of depression in trans people between the ages of 13 and 20 by 60 percent and reduced the risk of self-harm and suicidal thoughts by 73 percent.

    Both the Endocrine Society—which aims to advance hormone research—and the American Academy of Pediatrics recommend that trans kids and teens have access to developmentally appropriate gender-affirming care.

    How can I access gender-affirming care?

    If you’re a trans adult seeking gender-affirming care or a guardian of a trans kid or teen who’s seeking gender-affirming care, talk to your health care provider about your options. You can find a trans-affirming provider by searching the World Professional Association for Transgender Health directory or visiting your local LGBTQ+ health center or Planned Parenthood.

    Some gender-affirming care may not be covered by insurance. Learn how to make the most of your coverage from the National Center for Transgender Equality. Find insurance plans available through the Marketplace that cover gender-affirming care in some states through Out2Enroll.

    Some states restrict or ban gender-affirming care. Learn about the laws in your state by visiting the Trans Legislation Tracker.

    Where can trans people and their families find mental health support?

    In addition to working with a trans-affirming therapist, trans people and their families can find mental health support through these free services:

    • PFLAG offers resources for families and friends of LGBTQ+ people. Find a PFLAG chapter near you.
    • The Trevor Project’s hotline has trained counselors who help LGBTQ+ youth in crisis. Call the TrevorLifeline 1-866-488-7386 or text START to 678-678.
    • The Trans Lifeline was created by and for the trans community to support trans people in crisis. You can reach the Trans Lifeline hotline at 1-877-565-8860.

    For more information, talk to your health care provider.

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • 10% Human – by Dr. Alanna Collen

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    The title, of course, is a nod to how by cell count, we are only about 10% human, and the other 90% are assorted microbes.

    Dr. Collen starts with the premise that “all diseases begin in the gut” which is perhaps a little bold, but as a general rule of thumb, the gut is, in fairness, implicated in most things—even if not being the cause, it generally plays at least some role in the pathogenesis of disease.

    The book talks us through the various ways that our trillions of tiny friends (and some foes) interact with us, from immune-related considerations, to nutrient metabolism, to neurotransmitters, and in some cases, direct mind control, which may sound like a stretch but it has to do with the vagus nerve “gut-brain highway”, and how microbes have evolved to tug on its strings just right. Bearing in mind, most of these microbes have very short life cycles, which means evolution happens for them so much more rapidly than it does for us—something that Dr. Collen, with her PhD in evolutionary biology, has plenty to say about.

    There is a practical element too: advice on how to avoid the many illnesses that come with having our various microbiomes (it’s not just the gut!) out of balance, and how to keep everything working together as a team.

    The style is quite light pop-science and, once we get past the first chapter (which is about the history of the field), quite a pleasant read as Dr. Collen has an enjoyable and entertaining tone.

    Bottom line: if you’d like to understand more about all the things that come together to make us functionally 100% human, then this book is an excellent guide to that.

    Click here to check out 10% Human, and learn about how we interact with ourselves!

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  • Longevity… Simplified – by Dr. Howard Luks

    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 the spirit of the book itself, we’ll keep this one simple:

    The information in this book will not be new to regular readers of 10almonds, or at least, not if you’ve been with us for a while (because we can only cover so much per day, so long-time readers will have accumulated more knowledge).

    On the other hand, the information is clear, correct, and very much stripped down to the most important basics. Not the very simplest basics, which would be an oversimplification to the point of inutility, but the most important basics.

    To take an example, when it comes to exercise, he doesn’t say “exercise more” but rather that “a complete exercise program has four pillars: aerobic training, resistance training, balance training, and high-intensity interval training (HIIT)”, and then he goes about explaining, in clear and simple terms, how to do those.

    The style is similar when it comes to diet, sleep, and body-part-specific chapters such as about heart health, brain health, and so forth.

    Bottom line: if you’re a long-time 10almonds reader, you probably don’t need this one, but it’d be a great book for someone else who has expressed an interest in getting healthier, as it really is a top-tier “primer” in increasing health and healthspan.

    Click here to check out Longevity… Simplified, and enjoy simplified longevity!

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Related Posts

  • Tooth Remineralization: How To Heal Your Teeth Naturally
  • Maca Root’s Benefits For The Mood And The Ability

    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.

    Maca Root: What It Does And Doesn’t Do

    Maca root, or Lepidium meyenii, gets thought of as a root vegetable, though it’s in fact a cruciferous vegetable and more closely related to cabbage—notwithstanding that it also gets called “Peruvian ginseng”.

    • Nutritionally, it’s full of all manner of nutrients (vitamins, minerals, fiber, and a wide array of phytochemicals)
    • Medicinally, it’s long enjoyed traditional use against a wide variety of illnesses, including respiratory infections and inflammatory diseases.

    It’s also traditionally an aphrodisiac.

    Is it really anti-inflammatory?

    Probably not… Unless fermented. This hasn’t been studied deeply, but a 2023 study found that non-fermented and fermented maca root extracts had opposite effects in this regard:

    Anti-Inflammation and Anti-Melanogenic Effects of Maca Root Extracts Fermented Using Lactobacillus Strains

    However, this was an in vitro study, so we can’t say for sure that the results will carry over to humans.

    Is it really an aphrodisiac?

    Actually yes, it seems so. Here’s a study in which 45 women with antidepressant-induced sexual dysfunction found it significantly improved both libido and sexual function:

    ❝In summary, maca root may alleviate antidepressant-induced sexual dysfunction as women age, particularly in the domain of orgasm❞

    ~ Dr. Christina Dording et al.

    Read in full: A Double-Blind Placebo-Controlled Trial of Maca Root as Treatment for Antidepressant-Induced Sexual Dysfunction in Women

    As for men, well these mice (not technically men) found it beneficial too:

    Effects of combined extracts of Lepidium meyenii and Allium tuberosum Rottl. on [e-word] dysfunction

    (pardon the censorship; we’re trying to avoid people’s spam filters)

    It did also improve fertility (and, actually in real men this time):

    Does Lepidium meyenii (Maca) improve seminal quality?

    Oh, to be in the mood

    Here’s an interesting study in which 3g/day yielded significant mood improvement in these 175 (human) subjects:

    Acceptability, Safety, and Efficacy of Oral Administration of Extracts of Black or Red Maca (Lepidium meyenii) in Adult Human Subjects: A Randomized, Double-Blind, Placebo-Controlled Study

    And yes, it was found to be “well-tolerated” which is scientist-speak for “this appears to be completely safe, but we don’t want to commit ourselves to an absolutist statement and we can’t prove a negative”.

    Oh, to have the energy

    As it turns out, maca root does also offer benefits in this regard too:

    The improvement of daily fatigue in women following the intake of maca (Lepidium meyenii) extract containing benzyl glucosinolate

    (that’s not an added ingredient; it’s just a relevant chemical that the root naturally contains)

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • Women are less likely to receive CPR than men. Training on manikins with breasts could help

    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.

    If someone’s heart suddenly stops beating, they may only have minutes to live. Doing CPR (cardiopulmonary resusciation) can increase their chances of survival. CPR makes sure blood keeps pumping, providing oxygen to the brain and vital organs until specialist treatment arrives.

    But research shows bystanders are less likely to intervene to perform CPR when that person is a woman. A recent Australian study analysed 4,491 cardiac arrests between 2017–19 and found bystanders were more likely to give CPR to men (74%) than women (65%).

    Could this partly be because CPR training dummies (known as manikins) don’t have breasts? Our new research looked at manikins available worldwide to train people in performing CPR and found 95% are flat-chested.

    Anatomically, breasts don’t change CPR technique. But they may influence whether people attempt it – and hesitation in these crucial moments could mean the difference between life and death.

    Pixel-Shot/Shutterstock

    Heart health disparities

    Cardiovascular diseases – including heart disease, stroke and cardiac arrest – are the leading cause of death for women across the world.

    But if a woman has a cardiac arrest outside hospital (meaning her heart stops pumping properly), she is 10% less likely to receive CPR than a man. Women are also less likely to survive CPR and more likely to have brain damage following cardiac arrests.

    People cross a busy street in lined with trees in Melbourne.
    Bystanders are less likely to intervene if a woman needs CPR, compared to a man. doublelee/Shutterstock

    These are just some of many unequal health outcomes women experience, along with transgender and non-binary people. Compared to men, their symptoms are more likely to be dismissed or misdiagnosed, or it may take longer for them to receive a diagnosis.

    Bystander reluctance

    There is also increasing evidence women are less likely to receive CPR compared to men.

    This may be partly due to bystander concerns they’ll be accused of sexual harassment, worry they might cause damage (in some cases based on a perception women are more “frail”) and discomfort about touching a woman’s breast.

    Bystanders may also have trouble recognising a woman is experiencing a cardiac arrest.

    Even in simulations of scenarios, researchers have found those who intervened were less likely to remove a woman’s clothing to prepare for resuscitation, compared to men. And women were less likely to receive CPR or defibrillation (an electric charge to restart the heart) – even when the training was an online game that didn’t involve touching anyone.

    There is evidence that how people act in resuscitation training scenarios mirrors what they do in real emergencies. This means it’s vital to train people to recognise a cardiac arrest and be prepared to intervene, across genders and body types.

    Skewed to male bodies

    Most CPR training resources feature male bodies, or don’t specify a sex. If the bodies don’t have breasts, it implies a male default.

    For example, a 2022 study looking at CPR training across North, Central and South America, found most manikins available were white (88%), male (94%) and lean (99%).

    A woman's hands press down on a male manikin torso wearing a blue jacket.
    It’s extremely rare for a manikin to have breasts or a larger body. M Isolation photo/Shutterstock

    These studies reflect what we see in our own work, training other health practitioners to do CPR. We have noticed all the manikins available to for training are flat-chested. One of us (Rebecca) found it difficult to find any training manikins with breasts.

    A single manikin with breasts

    Our new research investigated what CPR manikins are available and how diverse they are. We identified 20 CPR manikins on the global market in 2023. Manikins are usually a torso with a head and no arms.

    Of the 20 available, five (25%) were sold as “female” – but only one of these had breasts. That means 95% of available CPR training manikins were flat-chested.

    We also looked at other features of diversity, including skin tone and larger bodies. We found 65% had more than one skin tone available, but just one was a larger size body. More research is needed on how these aspects affect bystanders in giving CPR.

    Breasts don’t change CPR technique

    CPR technique doesn’t change when someone has breasts. The barriers are cultural. And while you might feel uncomfortable, starting CPR as soon as possible could save a life.

    Signs someone might need CPR include not breathing properly or at all, or not responding to you.

    To perform effective CPR, you should:

    • put the heel of your hand on the middle of their chest
    • put your other hand on the top of the first hand, and interlock fingers (keep your arms straight)
    • press down hard, to a depth of about 5cm before releasing
    • push the chest at a rate of 100-120 beats per minute (you can sing a song) in your head to help keep time!)

    https://www.youtube.com/embed/Plse2FOkV4Q?wmode=transparent&start=94 An example of how to do CPR – with a flat-chested manikin.

    What about a defibrillator?

    You don’t need to remove someone’s bra to perform CPR. But you may need to if a defibrillator is required.

    A defibrillator is a device that applies an electric charge to restore the heartbeat. A bra with an underwire could cause a slight burn to the skin when the debrillator’s pads apply the electric charge. But if you can’t remove the bra, don’t let it delay care.

    What should change?

    Our research highlights the need for a range of CPR training manikins with breasts, as well as different body sizes.

    Training resources need to better prepare people to intervene and perform CPR on people with breasts. We also need greater education about women’s risk of getting and dying from heart-related diseases.

    Jessica Stokes-Parish, Assistant Professor in Medicine, Bond University and Rebecca A. Szabo, Honorary Senior Lecturer in Critical Care and Obstetrics, Gynaecology and Newborn Health, The University of Melbourne

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

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  • The Many Health Benefits Of Garlic

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    The Many Health Benefits of Garlic

    We’re quite confident you already know what garlic is, so we’re going to leap straight in there with some science today:

    First, let’s talk about allicin

    Allicin is a compound in garlic that gives most of its health benefits. A downside of allicin is that it’s not very stable, so what this means is:

    • Garlic is best fresh—allicin breaks down soon after garlic is cut/crushed
      • So while doing the paperwork isn’t fun, buying it as bulbs is better than buying it as granules or similar
    • Allicin also breaks down somewhat in cooking, so raw garlic is best
      • Our philosophy is: still use it in cooking as well; just use more!
    • Supplements (capsule form etc) use typically use extracts and potency varies (from not great to actually very good)

    Read more about that:

    Now, let’s talk benefits…

    Benefits to heart health

    Garlic has been found to be as effective as the drug Atenolol at reducing blood pressure:

    Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension

    It also lowers LDL (bad cholesterol):

    Lipid-lowering effects of time-released garlic powder tablets in double-blinded placebo-controlled randomized study

    Benefits to the gut

    We weren’t even looking for this, but as it turns out, as an add-on to the heart benefits…

    Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis

    Benefits to the immune system

    Whether against the common cold or bringing out the heavy guns, garlic is a booster:

    Benefits to the youthfulness of body and brain

    Garlic is high in antioxidants that, by virtue of reducing oxidative stress, help slow aging. This effect, combined with the cholesterol and blood pressure benefits, means it may also reduce the risk of Alzheimer’s and other forms of dementia:

    There are more benefits too…

    That’s all we have time to dive into study-wise today, but for the visually-inclined, here are yet more benefits to garlic (at a rate of 3–4 cloves per day):

    An incredible awesome recipe using lots of garlic:

    • Take small potatoes (still in their skins), cut in half
    • Add enough peeled cloves of garlic so that you have perhaps a 1:10 ratio of garlic to potato by mass
    • Boil (pressure-cooking is ideal) until soft, and drain
    • Keeping them in the pan, add a lashing of olive oil, and any additional seasonings per your preference (consider black pepper, rosemary, thyme, parsley)
    • Put a lid on the pan, and holding it closed, shake the pan vigorously
      • Note: if you didn’t leave the skins on, or you chopped much larger potatoes smaller instead of cutting in half, the potatoes will break up into a rough mash now. This is actually also fine and still tastes (and honestly, looks) great, but it is different, so just be aware, so that you get the outcome you want.
    • The garlic, which—unlike the potatoes—didn’t have a skin to hold it together, will now have melted over the potatoes like butter

    You can serve like this (it’s delicious already) or finish up in the oven or air-fryer or under the grill, if you prefer a roasted style dish (an amazing option too).

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