How Tight Are Your Hips? Test (And Fix!) With This
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Upon surveying over half a million people; hips were the most common area for stiffness and lack of mobility. So, what to do about it?
This test don’t lie
With 17 muscles contributing to hip function (“hip flexors” being the name for this group of 17 muscles, not specific muscle), it’s important to figure out which ones are tight, and if indeed it really is the hip flexors at all, or if it could be, as it often is, actually the tensor fasciae latae (TFL) muscle of the thigh. If it turns out to be both, well, that’s unfortunate but the good news is, now you’ll know and can start fixing from all the necessary angles.
Diagnostic test for tight hip flexors (Thomas Test):
- Use a sturdy, elevated surface (e.g. table or counter—not a bed or couch, unless there is perchance room to swing your legs without them touching the floor).
- Sit at the edge, lie back, and pull both knees to your chest.
- Return one leg back down until the thigh is perpendicular to the table.
- Let the other leg dangle off the edge to assess flexibility.
Observations from the test:
- Thigh contact: is the back of your thigh touching the table?
- Knee angle: is your knee bent at roughly 80° or straighter?
- Thigh rotation: does the thigh roll outward?
Interpreting results:
- If your thigh contacts the surface and the knee is bent at around 80°, hip mobility is good.
- If your thigh doesn’t touch or knee is too straight, hip flexor tightness is present.
- If your thigh rolls outwards from your midline, that indicates tightness in the TFL muscle of the thigh.
Three best hip flexor stretches:
- Kneeling lunge stretch:
- Hips above the knee, tuck tailbone, engage glutes, press hips forward, reach arm up with a slight side bend.
- Seated hip lift stretch:
- Sit with feet hip-width apart, hands behind shoulders, lift hips, step one foot back, tuck tailbone, point knee away.
- Sofa stretch:
- Kneel with one shin against a couch/wall, other foot forward in lunge, tuck tailbone, press hips forward, lift torso.
It’s recommended to how each stretch for 30 seconds on each side.
For more on all of the above, and visual demonstrations, enjoy:
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Banana Bread vs Bagel – Which is Healthier?
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Our Verdict
When comparing banana bread to bagel, we picked the bagel.
Why?
Unlike most of the items we compare in this section, which are often “single ingredient” or at least highly standardized, today’s choices are rather dependent on recipe. Certainly, your banana bread and your bagels may not be the same as your neighbor’s. Nevertheless, to compare averages, we’ve gone with the FDA’s Food Central Database for reference values, using the most default average recipes available. Likely you could make either or both of them a little healthier, but as it is, this is how we’ve gone about making it a fair comparison. With that in mind…
In terms of macros, bagels have more than 2x the protein and about 4x the fiber, while banana bread has slightly higher carbs and about 7x more fat. You may be wondering: are the fats healthy? And the answer is, it could be better, could be worse. The FDA recipe went with margarine rather than butter, which lowered the saturated fat to being only ¼ of the total fat (it would have been higher, had they used butter) whereas bagels have no saturated fat at all—which characteristic is quite integral to bagels, unless you make egg bagels, which is rather a different beast. All in all, the macros category is a clear win for bagels, especially when we consider the carb to fiber ratio.
In the category of vitamins, bagels have on average more vitamin B1, B3, B5, and B9, while banana bread has on average more of vitamins A and C. A modest win for bagels.
When it comes to minerals, bagels are the more nutrient dense with more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while banana bread is not higher in any minerals. An obvious and easy win for bagels.
Closing thoughts: while the micronutrient profile quite possibly differs wildly from one baker to another, something that will probably stay more or less the same regardless is the carb to fiber ratio, and protein to fat. As a result, we’d weight the macros category as the more universally relevant. Bagels won in all categories today, as it happened, but it’s fairly safe to say that, on average, a baker who makes bagels and banana bread with the same levels of conscientiousness for health (or lack thereof) will tend to make bagels that are healthier than banana bread, based on the carb to fiber ratio, and the protein to fat ratio.
Enjoy!
Want to learn more?
You might like to read:
- Should You Go Light Or Heavy On Carbs?
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Wholewheat Bread vs Seeded White – Which is Healthier?
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The 7-Minute Morning Routine That Eliminates Stiffness
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The video title says “65+”, but honestly, if you are younger than that, and wait until you are 65 to attend to such things as mobility maintenance, then you’ll wish you’d started a long time previously!
So, today is always a good day to start, whatever your age.
A good way to start the day
The exercises do not, in fact, include the forwards bend depicted in the thumbnail. Rather, they are:
Exercise 1: toe wiggles (1 minute):
- while lying in bed, open and close your toes to improve foot mobility.
- this may seem silly and/or trivial, but it’s vital for overall mobility as foot health impacts daily movement, and your toes are responsible for a surprising amount when it comes to your posture, gait, etc.
Exercise 2: calf and hamstring stretch (1 minute):
- use a rolled-up towel (or similar non-stretchy long thing) to pull one foot towards you while straightening your leg.
- hold the stretch for 30 seconds per leg to relieve tightness in the calf or hamstring.
Exercise 3: knee flexion (1 minute):
- bend your knee as much as possible and pull your shin towards you.
- perform for 30 seconds per leg, gently easing into stiffness if necessary to improve knee mobility (i.e. if this is difficult at first).
Exercise 4: knee extension (1 minute):
- straighten one leg on the bed and press your knee down while pulling the toes up.
- hold for 5 seconds, repeat six times per leg, improving knee extension and strengthening the quads.
Exercise 5: hip flexion mobilization (1 minute):
- with your knees bent, pull one knee towards your chest and release in a rhythmic motion (see video for differences from #3)
- do 30 seconds per leg to improve hip mobility and loosen stiffness, especially beneficial for those with hip arthritis.
exercise 6: cat-cow stretch (1 minute):
- on all fours, alternate between arching your back (cat) and dipping it (cow).
- improves mobility in the neck, mid-back, and lower back.
exercise 7: shoulder and upper back stretch (1 minute):
- stand facing a wall, place your hands on the wall, and hinge at the hips to drop your torso between your arms.
- stretches lats, shoulders, and the upper back; do two 30-second holds..
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Want to learn more?
You might also like:
Over 50? Do These 3 Stretches Every Morning To Avoid Pain
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What should I do if I can’t see a psychiatrist?
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People presenting at emergency with mental health concerns are experiencing the longest wait times in Australia for admission to a ward, according to a new report from the Australasian College of Emergency Medicine.
But with half of New South Wales’ public psychiatrists set to resign next week after ongoing pay disputes – and amid national shortages in the mental health workforce – Australians who rely on psychiatry support may be wondering where else to go.
If you can’t get in to see a psychiatrist and you need help, there are some other options. However in an emergency, you should call 000.
Why do people see a psychiatrist?
Psychiatrists are doctors who specialise in mental health and can prescribe medication.
People seek or require psychiatry support for many reasons. These may include:
- severe depression, including suicidal thoughts or behaviours
- severe anxiety, panic attacks or phobias
- post-traumatic stress disorder (PTSD)
- eating disorders, such as anorexia or bulimia
- attention deficit hyperactivity disorder (ADHD).
Psychiatrists complement other mental health clinicians by prescribing certain medications and making decisions about hospital admission. But when psychiatry support is not available a range of team members can contribute to a person’s mental health care.
Can my GP help?
Depending on your mental health concerns, your GP may be able to offer alternatives while you await formal psychiatry care.
GPs provide support for a range of mental health concerns, regardless of formal diagnosis. They can help address the causes and impact of issues including mental distress, changes in sleep, thinking, mood or behaviour.
The GP Psychiatry Support Line also provides doctors advice on care, prescription medication and how support can work.
It’s a good idea to book a long consult and consider taking a trusted person. Be explicit about how you’ve been feeling and what previous supports or medication you’ve accessed.
What about psychologists, counsellors or community services?
Your GP should also be aware of supports available locally and online.
For example, Head to Health is a government initiative, including information, a nationwide phone line, and in-person clinics in Victoria. It aims to improve mental health advice, assessment and access to treatment.
Medicare Mental Health Centres provide in-person care and are expanding across Australia.
There are also virtual care services in some areas. This includes advice on individualised assessment including whether to go to hospital.
Some community groups are led by peers rather than clinicians, such as Alternatives to Suicide.
How about if I’m rural or regional?
Accessing support in rural or regional areas is particularly tough.
Beyond helplines and formal supports, other options include local Suicide Prevention Networks and community initiatives such as ifarmwell and Men’s sheds.
Should I go to emergency?
As the new report shows, people who present at hospital emergency departments for mental health should expect long wait times before being admitted to a ward.
But going to a hospital emergency department will be essential for some who are experiencing a physical or mental health crisis.
Managing suicide-related distress
With the mass resignation of NSW psychiatrists looming, and amid shortages and blown-out emergency waiting times, people in suicide-related distress must receive the best available care and support.
Roughly nine Australians die by suicide each day. One in six have had thoughts of suicide at some point in their lives.
Suicidal thoughts can pass. There are evidence-based strategies people can immediately turn to when distressed and in need of ongoing care.
Safety planning is a popular suicide prevention strategy to help you stay safe.
What is a safety plan?
This is a personalised, step-by-step plan to remain safe during the onset or worsening of suicidal urges.
You can develop a safety plan collaboratively with a clinician and/or peer worker, or with loved ones. You can also make one on your own – many people like to use the Beyond Now app.
Safety plans usually include:
- recognising personal warning signs of a crisis (for example, feeling like a burden)
- identifying and using internal coping strategies (such as distracting yourself by listening to favourite music)
- seeking social supports for distraction (for example, visiting your local library)
- letting trusted family or friends know how you’re feeling – ideally, they should know they’re in your safety plan
- knowing contact details of specific mental health services (your GP, mental health supports, local hospital)
- making the environment safer by removing or limiting access to lethal means
- identifying specific and personalised reasons for living.
Our research shows safety planning is linked to reduced suicidal thoughts and behaviour, as well as feelings of depression and hopelessness, among adults.
Evidence from people with lived experience shows safety planning helps people to understand their warning signs and practice coping strategies.
Sharing your safety plan with loved ones may help understand warning signs of a crisis. Dragana Gordic/Shutterstock Are there helplines I can call?
There are people ready to listen, by phone or online chat, Australia-wide. You can try any of the following (most are available 24 hours a day, seven days a week):
Suicide helplines:
- Lifeline 13 11 14
- Suicide Call Back Service 1300 659 467
There is also specialised support:
- for men: MensLine Australia 1300 78 99 78
- children and young people: Kids’ Helpline 1800 55 1800
- Aboriginal and Torres Strait Islander people: 13YARN 13 92 76
- veterans and their families: Open Arms 1800 011 046
- LGBTQIA+ community: QLife 1300 184 527
- new and expecting parents: PANDA 1300 726 306
- people experiencing eating disorders: Butterfly Foundation 1800 33 4673.
Additionally, each state and territory will have its own list of mental health resources.
With uncertain access to services, it’s helpful to remember that there are people who care. You don’t have to go it alone.
Monika Ferguson, Senior Lecturer in Mental Health, University of South Australia and Nicholas Procter, Professor and Chair: Mental Health Nursing, University of South Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Fat’s Real Barriers To Health
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Fat Justice In Healthcare
This is Aubrey Gordon, an author, podcaster, and fat justice activist. What does that mean?
When it comes to healthcare, we previously covered some ideas very similar to her work, such as how…
There’s a lot of discrimination in healthcare settings
In this case, it often happens that a thin person goes in with a medical problem and gets treated for that, while a fat person can go in with the same medical problem and be told “you should try losing some weight”.
Top tip if this happens to you… Ask: “what would you advise/prescribe to a thin person with my same symptoms?”
Other things may be more systemic, for example:
When a thin person goes to get their blood pressure taken, and that goes smoothly, while a fat person goes to get their blood pressure taken, and there’s not a blood pressure cuff to fit them, is the problem the size of the person or the size of the cuff? It all depends on perspective, in a world built around thin people.
That’s a trivial-seeming example, but the same principle has far-reaching (and harmful) implications in healthcare in general, e.g:
- Surgeons being untrained (and/or unwilling) to operate on fat people
- Getting a one-size-fits-all dose that was calculated using average weight, and now doesn’t work
- MRI machines are famously claustrophobia-inducing for thin people; now try not fitting in it in the first place
…and so forth. So oftentimes, obesity will be correlated with a poor healthcare outcome, where the problem is not actually the obesity itself, but rather the system having been set up with thin people in mind.
It would be like saying “Having O- blood type results in higher risks when receiving blood transfusions”, while omitting to add “…because we didn’t stock O- blood”.
Read more on this topic: Shedding Some Obesity Myths
Does she have practical advice about this?
If she could have you understand one thing, it would be:
You deserve better.
Or if you are not fat: your fat friends deserve better.
How this becomes useful is: do not accept being treated as the problem!
Demand better!
If you meekly accept that you “just need to lose weight” and that thus you are the problem, you take away any responsibility from your healthcare provider(s) to actually do their jobs and provide healthcare.
See also Gordon’s book, which we’ve reviewed:
“You Just Need to Lose Weight”: And 19 Other Myths About Fat People – by Aubrey Gordon
Are you saying fat people don’t need to lose weight?
That’s a little like asking “would you say office workers don’t need to exercise more?”; there are implicit assumptions built into the question that are going unaddressed.
Rather: some people might benefit healthwise from losing weight, some might not.
In fact, over the age of 65, being what is nominally considered “overweight” reduces all-cause mortality risk.
For details of that and more, see: When BMI Doesn’t Measure Up
But what if I do want/need to lose weight?
Gordon’s not interested in helping with that, but we at 10almonds are, so…
Check out: Lose Weight, But Healthily
Where can I find more from Aubrey Gordon?
You might enjoy her blog:
Aubrey Gordon | Your Fat Friend
Or her other book:
What We Don’t Talk About When We Talk About Fat – by Aubrey Gordon
Enjoy!
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Psychedelics and Psychotherapy – Edited by Dr. Tim Read & Maria Papaspyrou
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A quick note on authorship, first: this book is edited by the psychiatrist and psychotherapist credited above, but after the introductory section, the rest of the chapters are written by experts on the individual topics.As such, the style will vary somewhat, from chapter to chapter.
What this book isn’t: “try drugs and feel better!”
Rather, the book explores the various ways in which assorted drugs can help people to—even if just briefly—shed things they didn’t know they were carrying, or otherwise couldn’t put down, and access parts of themselves they otherwise couldn’t.
We also get to read a lot about the different roles the facilitator can play in guiding the therapeutic process, and what can be expected out of each kind of experience. This varies a lot from one drug to another, so it makes for very worthwhile reading, if that’s something you might consider pursuing. Knowledge makes for much more informed choices!
Bottom line: if you’re curious about the therapeutic potential of psychedelics, and want a reference that’s more personal than dry clinical studies, but still more “safe and removed” than diving in by yourself, this is the book for you.
Click here to check out Psychedelics and Psychotherapy, and expand your understanding!
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Erythritol & Brain Damage: Is The Science As Scary As It Sounds?
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A couple of years ago, we examined some news about another sweetener: The Sucralose News: Scaremongering Or Serious?
…and the short version is that initial headlines are often not a completely honest representation of the truth (in the above case, the reality was “this doesn’t look good, but we need to do a lot more science to declare it with confidence”).
We wrote about that, too: How Science News Outlets Can Lie To You (Yes, Even If They Cite Studies!)
So, what’s the deal with erythritol?
Erythritol is a sugar alcohol, which so far as the body is concerned is neither sugar nor alcohol in the way those words are commonly understood; it’s just a chemical term. The sugar isn’t processed as such by the body and are passed as dietary fiber, and nor is there any intoxicating effect as one might expect from an alcohol. However, as it has a sweet taste, it can be used a sweetener.
This is general (sweetening things, no matter with what), can lead to a slippery slope of craving increasingly sweeter things, which is generally a bad idea.
See what the WHO had to say about that (and why), here: The Problem With Sweeteners
The WHO recommendation (avoid sweeteners) applied to artificial and naturally-occurring non-sugar sweeteners, such as:
- Acesulfame K
- Advantame
- Aspartame
- Cyclamates
- Neotame
- Saccharin
- Stevia
Erythritol (and sucralose, for that matter) didn’t make the list, because as they are technically sugars, they don’t go on a list of non-sugar sweeteners.
That said, around the same time a study did find that erythritol was linked to a higher risk of heart attack, stroke, and early death, so it was clear even then that it may not be an amazing sweetener either:
Read: The artificial sweetener erythritol and cardiovascular event risk
We further explored that in one of our “This or That” head-to heads: Xylitol vs Erythritol – Which is Healthier?
The answer we came to was:
❝The one thing that sets them apart is their respective safety profiles. Xylitol is prothrombotic and associated with major adverse cardiac events (CI=95, adjusted hazard ratio=1.57, range=1.12-2.21). Erythritol is also prothrombotic and more strongly associated with major adverse cardiac events (CI=95, adjusted hazard ratio=2.21, range=1.20-4.07).
So, xylitol is bad and erythritol is worse, which means the relatively “healthier” is xylitol. We don’t recommend either, though.❞
(we showed studies for this, linked in the “This or That” page here)
As a quick aside: readers with good memories may recall that we’ve sometimes recommended xylitol for good oral health (it’s not just “not too bad as sweeteners go”, it actively does good things too; the crux is that it’s being used in the mouth (such as with xylitol-sweetened gum) but not actually ingested in meaningful amounts.
You can learn more about that here: Xylitol: Cavity Fighter Or Gut Disruptor? The Dose Makes the Poison
Now, back to erythritol and the science of the day:
A team of researchers (Dr. Auburn Berry et al.) investigated the effects of erythritol directly on the brain.
This was prompted by the research we mentioned up above about the major adverse cardiac events, and others, showing higher blood erythritol levels to increased risk of heart attack or stroke within three years.
This study, however, was all about the brain. And when a moment ago we said “directly on the brain”, we do mean exactly that; this was an in vitro study, because it’s difficult to get live human volunteers to give the scientists permission to slice their brains into thin slices to look at them under the microscope, and while many advances have been made in scanning techniques and “liquid biopsies”, we’re not quite there yet for this kind of research.
What they found, in few words, was that exposing brain blood vessel cells to erythritol levels similar to a typical sugar-free drink caused:
- increased reactive oxygen species (which age and inflame tissues)
- reduced nitric oxide (leading to less vessel relaxation)
- increased endothelin-1 (causing more vessel constriction)
- impaired production of t-PA (reducing the ability to break down clots)
This all has important implications for stroke risk, since especially the combination of:
- narrower vessels,
- less clot-busting capability, and
- more cellular stress
…are all things that increase stroke risk. Alone, never mind together.
And together, they don’t just add up, but rather compound to make things even worse.
All that said, Dr. Berry herself does emphasize that the study was done on cells in petri dishes, that as such…
- while yes the findings do add to growing concern, and
- people are advised to read labels and limit intake of erythritol and similar sweeteners,
- it still cannot be said absolutely conclusively that the same things definitely happens in vivo (i.e. in live humans outside of the laboratory).
You can read the paper in full, here: The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function
Want to learn more?
Check out:
How To Reduce Your Stroke Risk ← 8 ways
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