
Knee Pain Won’t Get Better Unless You Fix This First
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Most knee pain is mechanical, caused by excessive stress or strain on specific parts of the knee joint. However, it’s weak glutes that are often the root cause of excess knee strain, because when glutes are weak, they fail to keep the pelvis level and legs aligned, leading to improper knee movement.
The seat of the problem
Weak glutes cause the pelvis to drop and the thigh bone to roll inwards (called “valgus knee”). This misalignment creates shearing forces and excessive pressure on different parts of the knee. However, it can usually be fixed, and the following exercises are recommended:
- Seated band abductions: use a resistance band around the thighs while seated. Push your knees apart, and hold for a few seconds.
- Glute bridge with resistance band: lie on your back with your feet flat and a resistance band around your thighs. Push your hips up into a bridge position, then press your knees outward against the band.
- Clamshell exercise: lie on your side, with your knees bent at 90°. Keep your body slightly tilted forward, then lift the top knee while keeping your heels together.
- Hip abductions (lateral leg raises): lie on your side, keeping your legs straight. Lift the top leg slightly backward and upward, leading with your heel.
- Standing hip abductions: stand upright, using a wall for support. Lift one leg sideways and slightly backward while keeping your spine straight. Unlike the other exercises, this one has the benefit of being doable almost anywhere.
For more on each of these plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
The Secret to Better Squats: Foot, Knee, & Ankle Mobility
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The Other Waist Ratio
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We’ve written before about the use of the waist-to-hip ratio as a health risk calculator, because it’s a lot better than BMI.
Before we proceed, let’s take a moment for our time-honored tradition of first briefly laying waste to BMI as a putative reckoner of individual health:
What’s wrong with BMI?
Oof, what isn’t wrong with BMI?
In short, it was developed as a demographic-based tool to specifically chart the weight-related health of working-age European white men a little under 200 years ago.
This means that if you are, perchance, not a working-age European white man in 1830 or so, then it’s not so useful. It’d be like first establishing height norms based on NBA basketball players, and then applying it to the general population, and thus coming to the conclusion that someone who is 6’2″ is very short.
In long, we did a deep-dive into it here, and in particular what things go dangerously wrong when it’s applied to women, non-white people, athletic people, pregnant people, people under 16 or over 65 and more:
When BMI Doesn’t Quite Measure Up
Now, a quick note on waist-to-hip ratio:
The ratio of your waist to hips (in circumference) is a strong indicator of not just cardiovascular disease risk, but also all-cause mortality.
Now, that’s not too surprising, considering that cardiovascular disease is a top killer and other top killers are often metabolically linked (diabetes, stroke, etc, arguably even cancer as it is in part a dysfunction of cellular metabolism; see for example What Your Metabolism Says About How Aggressive Breast Cancer Is Likely To Be For You), and that medical malpractice is often proportional to a patient’s weight (see: Fat’s Real Barriers To Health) which is definitely a major factor too.
You can read about waist-to-hip ratio (including how to calculate it, and what numbers are ideal (or risky) for women and men, here: Better Than BMI
A new contender: waist-to-height ratio!
This one’s “the other waist ratio” mentioned in the title.
A Swedish research team, namely Dr. Amra Jujic et al., looked at 1,792 participants aged 45–73 (mean average age 67) from the Malmö Preventive Project, their waist-to-height ratios (henceforth “WtHR” as used in the study), and how they fared over an average of just under 13 years (like any longitudinal study investigating potentially fatal results, not every participant was there for the entire length of the study, due to dying during it).
In this case, 132 heart failure events (i.e. not all of them fatal) occurred during follow-up.
Higher WtHR was linked to a significantly greater risk of heart failure, with (simplifying rather here for brevity), the following statistical considerations:
- Participants had a median average WtHR of 0.57
- Each standard deviation increase in WtHR raised heart failure risk by 34%, independent of other factors.
- Participants in the highest WtHR quartile (median 0.65) had nearly triple the heart failure risk compared to those in lower quartiles.
What this means in simpler terms: you want to be twice as tall as your waist is round.
In other words, and picking an easy number for clarity: someone who is 6ft wants to ideally have a waist circumference of 36 inches (36 inches being 3ft, i.e. half of 6ft) or less.
Most people (based on the Swedish population sample, anyway; American average size may differ) have a WtHR of very slightly more than that, i.e. a 6ft person will, on average, per the Malmö study, have a waist circumference of 40 inches.
Those who were in the highest-risk group had, on average (again using the 6ft height for arithmetical simplicity here) a waist circumference of 47 inches.
Now, in reality, not everyone is 6ft tall. So if for example you are 5ft tall, that ideal waist circumference becomes 30 inches or less, and the highest-risk threshold becomes 39 inches.
The paper itself isn’t yet publicly available, but you can read a pop-science article about it here:
Waist-to-height ratio predicts heart failure incidence, study indicates
Want to trim up?
If you’ve crunched the numbers and found your ratio is a bit higher than you’d like it to be, then here are some of our resources:
- How To Lose Weight (Healthily!)
- Visceral Belly Fat & How To Lose It
- The Real Way To Shrink Your Waist & Train Your Core
Take care!
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Kidney Beans vs Chickpeas – Which is Healthier?
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Our Verdict
When comparing kidney beans to chickpeas, we picked the chickpeas.
Why?
Both are great! But there’s a clear winner here today:
In terms of macros, chickpeas have more protein, carbs, and fiber, making them the more nutrient-dense option in this category.
In the category of vitamins, kidney beans have more of vitamins B1, B3, and K, while chickpeas have more of vitamins A, B2, B5, B6, B7, B9, C, E, and choline, taking the victory again here.
When it comes to minerals, it’s a similar story: kidney beans have more potassium, while chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc. Another easy win for chickpeas.
Adding up the three wins makes chickpeas the clear overall winner, but of course, as ever, enjoy either or both; diversity is good!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
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The High-Protein, High-Fiber Superfood Salad You’ll Want To Enjoy Daily
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This salad from Nisha Vora at Rainbow Plant Life has 30g protein and takes minutes to prepare, while being tasty enough to look forward to eating each day:
Easy preparation
Prepare the toppings first; you can do a week’s in advance at once:
- Roasted chickpeas:
- Drain, rinse, and dry two cans of chickpeas.
- Toss with olive oil, salt, and pepper.
- Roast at 425°F for 30–35 minutes.
- Roasted walnuts:
- Chop and toss with olive oil, salt, and pepper.
- Roast at 350°F for 12 minutes after chickpeas finish.
As for the salad base:
- Kale:
- Remove tough stems, slice thinly.
- Wash and massage with lemon juice and salt to soften.
- Cabbage:
- Slice thinly with a knife or mandolin.
- Store in a sealed bag in the fridge for up to a week.
Red wine vinaigrette dressing:
- Key ingredients: red wine vinegar, lemon juice, red pepper flakes, garlic, olive oil.
- Can be stored in the fridge for up to 10 days.
Putting it all together:
- Toss kale and cabbage with vinaigrette by hand.
- Add roasted chickpeas and walnuts for crunch.
- Include a protein source like tofu (store-bought curry tofu recommended).
- Mix in fresh vegetables like grated carrots, sliced bell peppers, or beets.
- Add extras like sauerkraut, avocado, pickled onions, and such.
- Top with fresh herbs (she recommends parsley, basil, or dill).
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You might also like:
21 Most Beneficial Polyphenols & What Foods Have Them
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- Roasted chickpeas:
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Working Smarter < Working Brighter!
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When it comes to working smarter, not harder, there’s plenty of advice and honestly, it’s mostly quite sensible. For example:
(Nice to see they featured a method we talked about last week—great minds!)
But, as standards of productivity rise, the goalposts get moved too, and the treadmill just keeps on going…
- 49% of entrepreneurs say they’ve struggled with some kind of mental illness
- Millennial women are one of the workforce groups at the highest risk of anxiety
- About 7 in 10 millennials experience burnout at work
Not that these things are confined to Millennials, by any stretch, but Millennials make up a huge portion of working people. Ideally, this age group should be able to bring the best of both worlds to the workplace by combining years of experience with youthful energy.
So clearly something is going wrong; the question is: what can be done about it?
Workers of the World, Unwind
A knee-jerk response might be “work to rule”—a tactic long-used by disgruntled exploited workers to do no more than the absolute minimum required to not get fired. And it’s arguably better for them than breaking themselves at work, but that’s not exactly enriching, is it?
This is Brittany Berger, founder of “Work Brighter”.
She’s a content marketing consultant, mental health advocate, and (in her words) a highly ridiculous human who always has a pop culture reference at the ready.
What, besides pop culture references, is she bringing to the table? What is Working Brighter?
❝Working brighter means going beyond generic “work smarter” advice on the internet and personalizing it to work FOR YOU. It means creating your own routines for work, productivity, and self-care.❞
Brittany Berger
Examples of working brighter include…
Asking:
- What would your work involve, if it were more fun?
- How can you make your work more comfortable for you?
- What changes could you make that would make your work more sustainable (i.e., to avoid burnout)?
Remembering:
- Mental health is just health
- Self-care is a “soft skill”
- Rest is work when it’s needed
This is not one of those “what workers really want is not more pay, it’s beanbags” things, by the way (but if you want a beanbag, then by all means, get yourself a beanbag).
It’s about making time to rest, it’s about having the things that make you feel good while you’re working, and making sure you can enjoy working. You’re going to spend a lot of your life doing it; you might as well enjoy it.
❝Nobody goes to their deathbed wishing they’d spent more time at the office❞
Anon
On the contrary, having worked too hard is one of the top reported regrets of the dying!
Article: The Top Five Regrets Of The Dying
And no, they don’t wish they’d “worked smarter, not harder”. They wish (also in the above list, in fact) that they’d had the courage to live a life more true to themselves.
You can do that in your work. Whatever your work is. And if your work doesn’t permit that (be it the evil boss trope, or even that you are the boss and your line of work just doesn’t work that way), time to change that up. Stop focusing on what you can’t do, and look for what you can do.
Spoiler: you can have a blast just trying things out!
That doesn’t mean you should quit your job, or replace your PC with a Playstation, or whatever.
It just means that you deserve comfort and happiness while working, and around your work!
Need a helping hand getting started?
- Create your own self-care plan to avoid burnout
- ⏳ Complete your first “time audit”
- ❣️ Zip through to self-awareness with bullet-journalling
Like A Boss
And pssst, if you’re a business-owner who is thinking “but I have quotas to meet”, your customers are going to love your staff being happier, and will enjoy their interactions with your company much more. Or if your staff aren’t customer-facing, then still, they’ll work better when they enjoy doing it. This isn’t rocket science, but all too many companies give a cursory nod to it before proceeding to ignore it for the rest of the life of the company.
So where do you start, if you’re in those particular shoes?
Read on…
*straightens tie because this is the serious bit* —just kidding, I’m wearing my comfiest dress and fluffy-lined slipper-socks. But that makes this absolutely no less serious:
The Institute for Health and Productivity Management (IHPM) and WorkPlace Wellness Alliance (WPWA) might be a good place to get you on the right track!
❝IHPM/WPWA is a global nonprofit enterprise devoted to establishing the full economic value of employee health as a business asset—a neglected investment in the increased productivity of human capital.
IHPM helps employers identify the full economic cost impact of employee health issues on business performance, design and implement the best programs to reduce this impact by improving functional health and productivity, and measure the success of their efforts in financial terms.❞
The Institute for Health and Productivity Management
They offer courses and consultations, but they also have free downloadables and videos, which are awesome and in many cases may already be enough to seriously improve things for your business already:
Check Out IHPM’s Resources Here!
What can you do to make your working life better for you? We’d love to hear about any changes you make inspired by Brittany’s work—you can always just hit reply, and we’re always glad to hear from you!
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How does cancer spread to other parts of the body?
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All cancers begin in a single organ or tissue, such as the lungs or skin. When these cancers are confined in their original organ or tissue, they are generally more treatable.
But a cancer that spreads is much more dangerous, as the organs it spreads to may be vital organs. A skin cancer, for example, might spread to the brain.
This new growth makes the cancer much more challenging to treat, as it can be difficult to find all the new tumours. If a cancer can invade different organs or tissues, it can quickly become lethal.
When cancer spreads in this way, it’s called metastasis. Metastasis is responsible for the majority (67%) of cancer deaths.
Cells are supposed to stick to surrounding tissue
Our bodies are made up of trillions of tiny cells. To keep us healthy, our bodies are constantly replacing old or damaged cells.
Each cell has a specific job and a set of instructions (DNA) that tells it what to do. However, sometimes DNA can get damaged.
This damage might change the instructions. A cell might now multiply uncontrollably, or lose a property known as adherence. This refers to how sticky a cell is, and how well it can cling to other surrounding cells and stay where it’s supposed to be.
If a cancer cell loses its adherence, it can break off from the original tumour and travel through the bloodstream or lymphatic system to almost anywhere. This is how metastasis happens.
Many of these travelling cancer cells will die, but some will settle in a new location and begin to form new cancers.
Some cells settle in a new location.
Scipro/ShutterstockParticular cancers are more likely to metastasise to particular organs that help support their growth. Breast cancers commonly metastasise to the bones, liver, and lungs, while skin cancers like melanomas are more likely to end up in the brain and heart.
Unlike cancers which form in solid organs or tissues, blood cancers like leukaemia already move freely through the bloodstream, but can escape to settle in other organs like the liver or brain.
When do cancers metastasise?
The longer a cancer grows, the more likely it is to metastasise. If not caught early, a patient’s cancer may have metastasised even before it’s initially diagnosed.
Metastasis can also occur after cancer treatment. This happens when cancer cells are dormant during treatment – drugs may not “see” those cells. These invisible cells can remain hidden in the body, only to wake up and begin growing into a new cancer months or even years later.
For patients who already have cancer metastases at diagnosis, identifying the location of the original tumour – called the “primary site” – is important. A cancer that began in the breast but has spread to the liver will probably still behave like a breast cancer, and so will respond best to an anti-breast cancer therapy, and not anti-liver cancer therapy.
As metastases can sometimes grow faster than the original tumour, it’s not always easy to tell which tumour came first. These cancers are called “cancers of unknown primary” and are the 11th most commonly diagnosed cancers in Australia.
One way to improve the treatment of metastatic cancer is to improve our ways of detecting and identifying cancers, to ensure patients receive the most effective drugs for their cancer type.
What increases the chances of metastasis and how can it be prevented?
If left untreated, most cancers will eventually acquire the ability to metastasise.
While there are currently no interventions that specifically prevent metastasis, cancer patients who have their tumours surgically removed may also be given chemotherapy (or other drugs) to try and weed out any hidden cancer cells still floating around.
The best way to prevent metastasis is to diagnose and treat cancers early. Cancer screening initiatives such as Australia’s cervical, bowel, and breast cancer screening programs are excellent ways to detect cancers early and reduce the chances of metastasis.
The best way to prevent cancer spreading is to diagnose and treat them early.
Peakstock/ShutterstockNew screening programs to detect cancers early are being researched for many types of cancer. Some of these are simple: CT scans of the body to look for any potential tumours, such as in England’s new lung cancer screening program.
Using artificial intelligence (AI) to help examine patient scans is also possible, which might identify new patterns that suggest a cancer is present, and improve cancer detection from these programs.
More advanced screening methods are also in development. The United States government’s Cancer Moonshot program is currently funding research into blood tests that could detect many types of cancer at early stages.
One day there might even be a RAT-type test for cancer, like there is for COVID.
Will we be able to prevent metastasis in the future?
Understanding how metastasis occurs allows us to figure out new ways to prevent it. One idea is to target dormant cancer cells and prevent them from waking up.
Directly preventing metastasis with drugs is not yet possible. But there is hope that as research efforts continue to improve cancer therapies, they will also be more effective at treating metastatic cancers.
For now, early detection is the best way to ensure a patient can beat their cancer.
Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and John (Eddie) La Marca, Senior Resarch Officer, Walter and Eliza Hall Institute
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Loving Someone Who Has Dementia – by Dr. Pauline Boss
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We previously reviewed Dr. Boss’s excellent book “Loss, Trauma, and Resilience: Therapeutic Work With Ambiguous Loss”, which partially overlaps in ideas with this one. In that case, it was about grief when a loved one is “gone, but are they really?”, which can include missing persons, people killed in ways that weren’t 100% confirmed (e.g. no body to bury), and in contrast, people who are present in body but not entirely present mentally: perhaps in a coma, for example. It also includes people are for other reasons not entirely present in the way they used to be, which includes dementia. And that latter case is what this book focuses on.
In the case of dementia, we cannot, of course, simply focus on ourselves. Well, not if we care about the person with dementia, anyway. Much like with the other kinds of ambiguous loss, we cannot fully come to terms with things while on the cusp of presence and absence, and we cannot, as such, “give up” on our loved one.
What then, of hope? The author makes the case for—in absence of any kind of closure—making our peace with the situation as it is, making our peace with the uncertainty of things. And that means not only “at any moment could come a more clearly complete loss”, but also on the flipside at least a faint candle of hope, that we should not grasp with both hands (that is not how to treat a candle, literally or metaphorically), but rather, hold gently, and enjoy its gentle light.
Dr. Boss also covers more practical considerations; family rituals, celebrations, gatherings, and the idea of “the good-enough relationship”. Particularly helpfully, she gives her “seven guidelines for the journey”, which even if one decides against adopting them all, are definitely all good things to at least have considered.
The style is much more tailored to the lay reader than the other book of hers that we reviewed, which was intended more for clinicians, but useful also for those of us who have been hit by such kinds of grief. In this case, however, her intention is first and foremost for the family of a person who has dementia—there are still footnotes throughout though, for those who still want to read scientific papers that support the various ideas discussed in the book.
Bottom line: if a loved one has dementia or that seems a likely possibility for you, this book can help a lot!
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