Rebounding Into The Best Of Health

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“Trampoline” is a brand-name that’s been popularized as a generic name, and “rebounding”, the name used in this video, is the same thing as “trampolining”. With that in mind, let us bounce swiftly onwards:

Surprising benefits

It’s easy to think “isn’t that cheating?” to the point that such “cheating” could be useless, since surely the device is doing most of the work?

The thing is, while indeed it’s doing a lot of the work for you, your muscles are still doing a lot—mostly stabilization work, which is of course a critical thing for our muscles to be able to do. While it’s rare that we need to do a somersault in everyday life, it’s common that we have to keep ourselves from falling over, after all.

It also represents a kind of gentle resistance exercise, and as such, improves bone density—something first discovered during NASA research for astronauts. Other related benefits pertain to the body’s ability to deal with acceleration and deceleration; it also benefits the lymphatic system, which unlike the blood’s circulatory system, has no pump of its own. Rebounding does also benefit the cardiovascular system, though, as now the heart gets confused (in the healthy way, a little like it gets confused with high-intensity interval training).

Those are the main evidence-based benefits; anecdotally (but credibly, since these things can be said of most exercise) it’s also claimed that it benefits posture, improves sleep and mood, promotes weight loss and better digestion, reduces bloating, improves skin (the latter being due to improved circulation), and alleviates arthritis (most moderate exercise improves immune response, and thus reduces chronic inflammation, so again, this is reasonable, even if anecdotal).

For more details on all of these and more, enjoy:

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  • 5 Minute Posture Improvement Routine!

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    McKay Lang walks us through it:

    Step by Step

    Breathing exercise:

    • Place your hands on your lower abdomen.
    • Take three deep breaths, focusing on body tension in the shoulders and neck… And release.

    Shoulder squeeze:

    • With your hands on your hips, inhale and squeeze your shoulders upwards.
    • Hold your breath for 3–4 seconds, then exhale.
    • Repeat two more times, holding the squeeze a little longer each time.

    Upper shoulder massage:

    • Massage your upper shoulder muscles to release tension stored there.

    Overhead arm stretch:

    • Raise your arms above your head, clasping each elbow with the opposite hand.
    • Inhale deeply, stretch upwards, then exhale and release.
    • Repeat, alternating elbows.

    Neck and head push:

    • Place your palms on the back of the head, and push your head into your hands (and vice versa, because of Newton’s Third Law of Motion).
    • Do the same sideways (one side and then the other), to engage the other neck muscles.

    Cool down:

    • Gently unclasp your hands, bring your head upright, and massage your muscles. And breathe.

    For variations and a visual demonstration of all, enjoy:

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    6 Ways To Look After Your Back

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  • Ashwagandha: The Root of All Even-Mindedness?

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    Ashwagandha: The Root Of All Even-Mindedness?

    In the past few years, Ashwagandha root has been enjoying popular use in consumer products ranging from specialist nootropic supplement stacks, to supermarket teas and hot chocolates.

    This herb is considered to have a calming effect, but the science goes a lot deeper than that. Let’s take a look!

    Last summer, a systematic review was conducted, that asked the question:

    Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress?

    While they broadly found the answer was “yes”, they expressed low confidence, and even went so far as to say there was contradictory evidence. We (10almonds) were not able to find any contradictory evidence, and their own full article had been made inaccessible to the public, so we couldn’t double-check theirs.

    We promptly did our own research review, and we found many studies this year supporting Ashwaghanda’s use for the management of anxiety and stress, amongst other benefits.

    First, know: Ashwagandha’s scientific name is “Withania somnifera”, so if you see that (or a derivative of it) mentioned in a paper or extract, it’s the same thing.

    Onto the benefits…

    A study from the same summer investigated “the efficacy of Withania somnifera supplementation on adults’ cognition and mood”, and declared that:

    “in conclusion, Ashwagandha supplementation may improve the physiological, cognitive, and psychological effects of stress.”

    We notice the legalistic “may improve”, but the data itself seems more compelling than that, because the study showed that it in fact “did improve” those things. Specifically, Ashwagandha out-performed placebo in most things they measured, and most (statistically) significantly, reduced cortisol output measurably. Cortisol, for any unfamiliar, is “the stress hormone”.

    Another study that looked into its anti-stress properties is this one:

    Ashwagandha Modulates Stress, Sleep Dynamics, and Mental Clarity

    This study showed that Ashwagandha significantly outperformed placebo in many ways, including:

    • sleep quality
    • cognitive function
    • energy, and
    • perceptions of stress management.

    Ashwagandha is popular among students, because it alleviates stress while also promising benefits to memory, attention, and thinking. So, this study on students caught our eye:

    The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial

    Their findings demonstrated that Ashwagandha increased college students’ perceived well-being through supporting sustained energy, heightened mental clarity, and enhanced sleep quality.

    That was about perceived well-being and based on self-reports, though

    So: what about hard science?

    A later study (in September) found supplementation with 400 mg of Ashwagandha improved executive function, helped sustain attention, and increased short-term/working memory.

    Read the study: Effects of Acute Ashwagandha Ingestion on Cognitive Function

    ❝But aside from the benefits regarding stress, anxiety, sleep quality, cognitive function, energy levels, attention, executive function, and memory, what has Ashwagandha ever done for us?

    Well, there have been studies investigating its worth against depression, like this one:

    Can Traditional Treatment Such as Ashwagandha Be Beneficial in Treating Depression?

    Their broad answer: Ashwagandha works against depression, but they don’t know how it works.

    They did add: “Studies also show that ashwagandha may bolster the immune system, increase stamina, fight inflammation and infection, combat tumors*, reduce stress, revive the libido, protect the liver and soothe jangled nerves.

    That’s quite a lot, including a lot of physical benefits we’ve not explored in this research review which was more about Ashwagandha’s use as a nootropic!

    We’ve been focusing on the more mainstream, well-studied benefits, but for any interested in Ashwagandha’s anti-cancer potential, here’s an example:

    Evaluating anticancer properties of [Ashwagandha Extract]-a potent phytochemical

    In summary:

    There is a huge weight of evidence (of which we’ve barely skimmed the surface here in this newsletter, but there’s only so much we can include, so we try to whittle it down to the highest quality most recent most relevant research) to indicate that Ashwagandha is effective…

    • Against stress
    • Against anxiety
    • Against depression
    • For sleep quality
    • For memory (working, short-term, and long-term)
    • For mental clarity
    • For attention
    • For stamina
    • For energy levels
    • For libido
    • For immune response
    • Against inflammation
    • Against cancer
    • And more*

    *(seriously, this is not hyperbole… We didn’t even look at its liver-protective functions, for instance)

    Bottom line:

    You’d probably like some Ashwagandha now, right? We know we would.

    We don’t sell it (or anything else, for that matter), but happily the Internet does:

    Try Out Ashwagandha For Yourself Here!

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  • Most People Try The Wrong Way To Unshrimp Their Posture (Here’s How To Do It Better)

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    Many people try to correct posture by pulling the shoulders back and tucking in the chin, but that doesn’t work. Happily, there is a way that does! Kinesiologist Kyle Waugh demonstrates:

    Defying gravity

    The trick is simple, and is about how maintaining good posture needs to be unconscious and natural, not forced. After all, who is maintaining singular focus for 16 waking hours a day?

    Instead, pay attention to how the body relates to gravity without excessive muscle tension, aligning the (oft-forgotten!) hips, and maintaining balance. The importance of hip position is really not to be underestimated, since in many ways the hips are a central axis of the body just as the spine is, and the spine itself sits in the hips.

    A lot of what holds the body in poor posture tends to be localized muscle tensions, so address those with stretches and relaxation exercises.

    For a few quick tests and exercises to try, enjoy:

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

    Want to learn more?

    You might also like to read:

    6 Ways To Look After Your Back ← no video on this one, just 6 concepts that you can apply to your daily life

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  • Greek Yogurt vs Cottage Cheese – Which is Healthier?

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    Our Verdict

    When comparing Greek yogurt to cottage cheese, we picked the yogurt.

    Why?

    These are both dairy products popularly considered healthy, mostly for their high-protein, low-carb, low-fat profile. We’re going to assume that both were made without added sugars. Thus, their macro profiles are close to identical, and nothing between them there.

    In the category of vitamins, both are a good source of some B vitamins, and neither are good source of much else. The B-vitamins they have most of, B2 and B12, Greek yogurt has more.

    We’ll call this a small win for Greek yogurt.

    As they are dairy products, you might have expected them to contain vitamin D—however (unless they have been artificially fortified, as is usually done with plant-based equivalents) they contain none or trace amounts only.

    When it comes to minerals, both are reasonable sources of calcium, selenium, and phosphorus. Of these, they’re equal on the selenium, while cottage cheese has more phosphorus and Greek yogurt has more calcium.

    Since it’s also a mineral (even if it’s usually one we’re more likely to be trying to get less of), it’s also worth noting here that cottage cheese is quite high in sodium, while Greek yogurt is not.

    Another win for Greek yogurt.

    Beyond those things, we’d be remiss not to mention that Greek yogurt contains plenty of probiotic bacteria, while cottage cheese does not.

    Want to learn more?

    You might like to read:

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  • Some women’s breasts can’t make enough milk, and the effects can be devastating

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    Many new mothers worry about their milk supply. For some, support from a breastfeeding counsellor or lactation consultant helps.

    Others cannot make enough milk no matter how hard they try. These are women whose breasts are not physically capable of producing enough milk.

    Our recently published research gives us clues about breast features that might make it difficult for some women to produce enough milk. Another of our studies shows the devastating consequences for women who dream of breastfeeding but find they cannot.

    Some breasts just don’t develop

    Unlike other organs, breasts are not fully developed at birth. There are key developmental stages as an embryo, then again during puberty and pregnancy.

    At birth, the breast consists of a simple network of ducts. Usually during puberty, the glandular (milk-making) tissue part of the breast begins to develop and the ductal network expands. Then typically, further growth of the ductal network and glandular tissue during pregnancy prepares the breast for lactation.

    But our online survey of women who report low milk supply gives us clues to anomalies in how some women’s breasts develop.

    We’re not talking about women with small breasts, but women whose glandular tissue (shown in this diagram as “lobules”) is underdeveloped and have a condition called breast hypoplasia.

    Anatomical diagram of the breast
    Sometimes not enough glandular tissue, shown here as lobules, develop.
    Tsuyna/Shutterstock

    We don’t know how common this is. But it has been linked with lower rates of exclusive breastfeeding.

    We also don’t know what causes it, with much of the research conducted in animals and not humans.

    However, certain health conditions have been associated with it, including polycystic ovary syndrome and other endocrine (hormonal) conditions. A high body-mass index around the time of puberty may be another indicator.

    Could I have breast hypoplasia?

    Our survey and other research give clues about who may have breast hypoplasia.

    But it’s important to note these characteristics are indicators and do not mean women exhibiting them will definitely be unable to exclusively breastfeed.

    Indicators include:

    • a wider than usual gap between the breasts
    • tubular-shaped (rather than round) breasts
    • asymmetric breasts (where the breasts are different sizes or shapes)
    • lack of breast growth in pregnancy
    • a delay in or absence of breast fullness in the days after giving birth

    In our survey, 72% of women with low milk supply had breasts that did not change appearance during pregnancy, and about 70% reported at least one irregular-shaped breast.

    The effects

    Mothers with low milk supply – whether or not they have breast hyoplasia or some other condition that limits their ability to produce enough milk – report a range of emotions.

    Research, including our own, shows this ranges from frustration, confusion and surprise to intense or profound feelings of failure, guilt, grief and despair.

    Some mothers describe “breastfeeding grief” – a prolonged sense of loss or failure, due to being unable to connect with and nourish their baby through breastfeeding in the way they had hoped.

    These feelings of failure, guilt, grief and despair can trigger symptoms of anxiety and depression for some women.

    Tired, stress woman with hand over face
    Feelings of failure, guilt, grief and despair were common.
    Bricolage/Shutterstock

    One woman told us:

    [I became] so angry and upset with my body for not being able to produce enough milk.

    Many women’s emotions intensified when they discovered that despite all their hard work, they were still unable to breastfeed their babies as planned. A few women described reaching their “breaking point”, and their experience felt “like death”, “the worst day of [my] life” or “hell”.

    One participant told us:

    I finally learned that ‘all women make enough milk’ was a lie. No amount of education or determination would make my breasts work. I felt deceived and let down by all my medical providers. How dare they have no answers for me when I desperately just wanted to feed my child naturally.

    Others told us how they learned to accept their situation. Some women said they were relieved their infant was “finally satisfied” when they began supplementing with formula. One resolved to:

    prioritise time with [my] baby over pumping for such little amounts.

    Where to go for help

    If you are struggling with low milk supply, it can help to see a lactation consultant for support and to determine the possible cause.

    This will involve helping you try different strategies, such as optimising positioning and attachment during breastfeeding, or breastfeeding/expressing more frequently. You may need to consider taking a medication, such as domperidone, to see if your supply increases.

    If these strategies do not help, there may be an underlying reason why you can’t make enough milk, such as insufficient glandular tissue (a confirmed inability to make a full supply due to breast hypoplasia).

    Even if you have breast hypoplasia, you can still breastfeed by giving your baby extra milk (donor milk or formula) via a bottle or using a supplementer (which involves delivering milk at the breast via a tube linked to a bottle).

    More resources

    The following websites offer further information and support:

    Shannon Bennetts, a research fellow at La Trobe University, contributed to this article.The Conversation

    Renee Kam, PhD candidate and research officer, La Trobe University and Lisa Amir, Professor in Breastfeeding Research, La Trobe University

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

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  • What Grief Does To Your Body (And How To Manage It)

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    What Grief Does To The Body (And How To Manage It)

    In life, we will almost all lose loved ones and suffer bereavement. For most people, this starts with grandparents, eventually moves to parents, and then people our own generation; partners, siblings, close friends. And of course, sometimes and perhaps most devastatingly, we can lose people younger than ourselves.

    For something that almost everyone suffers, there is often very little in the way of preparation given beforehand, and afterwards, a condolences card is nice but can’t do a lot for our mental health.

    And with mental health, our physical health can go too, if we very understandably neglect it at such a time.

    So, how to survive devastating loss, and come out the other side, hopefully thriving? It seems like a tall order indeed.

    First, the foundations:

    You’re probably familiar with the stages of grief. In their most commonly-presented form, they are:

    1. Denial
    2. Anger
    3. Bargaining
    4. Depression
    5. Acceptance

    You’ve probably also heard/read that we won’t always go through them in order, and also that grief is deeply personal and proceeds on its own timescale.

    It is generally considered healthy to go through them.

    What do they look like?

    Naturally this can vary a lot from person to person, but examples in the case of bereavement could be:

    1. Denial: “This surely has not really happened; I’ll carry on as though it hasn’t”
    2. Anger: “Why didn’t I do xyz differently while I had the chance?!”
    3. Bargaining: “I will do such-and-such in their honor, and this will be a way of expressing the love I wish I could give them in a way they could receive”
    4. Depression: “What is the point of me without them? The sooner I join them, the better.”
    5. Acceptance: “I was so lucky that we had the time together that we did, and enriched each other’s lives while we could”

    We can speedrun these or we can get stuck on one for years. We can bounce back and forth. We can think we’re at acceptance, and then a previous stage will hit us like a tonne of bricks.

    What if we don’t?

    Assuming that our lost loved one was indeed a loved one (as opposed to someone we are merely societally expected to mourn), then failing to process that grief will tend to have a big impact on our life—and health. These health problems can include:

    As you can see, three out of five of those can result in death. The other two aren’t great either. So why isn’t this taken more seriously as a matter of health?

    Death is, ironically, considered something we “just have to live with”.

    But how?

    Coping strategies

    You’ll note that most of the stages of grief are not enjoyable per se. For this reason, it’s common to try to avoid them—hence denial usually being first.

    But, that is like not getting a lump checked out because you don’t want a cancer diagnosis. The emotional reasoning is understandable, but it’s ultimately self-destructive.

    First, have a plan. If a death is foreseen, you can even work out this plan together.

    But even if that time has now passed, it’s “better late than never” to make a plan for looking after yourself, e.g:

    • How you will try to get enough sleep (tricky, but sincerely try)
    • How you will remember to eat (and ideally, healthily)
    • How you will still get exercise (a walk in the park is fine; see some greenery and get some sunlight)
    • How you will avoid self-destructive urges (from indirect, e.g. drinking, to direct, e.g. suicidality)
    • How you will keep up with the other things important in your life (work, friends, family)
    • How you will actively work to process your grief (e.g. journaling, or perhaps grief counselling)

    Some previous articles of ours that may help:

    If it works, it works

    If we are all unique, then any relationship between any two people is uniqueness squared. Little wonder, then, that our grief may be unique too. And it can be complicated further:

    • Sometimes we had a complicated relationship with someone
    • Sometimes the circumstances of their death were complicated

    There is, for that matter, such a thing as “complicated grief”:

    Read more: Complicated grief and prolonged grief disorder (Medical News Today)

    We also previously reviewed a book on “ambiguous loss”, exploring grieving when we cannot grieve in the normal way because someone is gone and/but/maybe not gone.

    For example, if someone is in a long-term coma from which they may never recover, or if they are missing-presumed-dead. Those kinds of situations are complicated too.

    Unusual circumstances may call for unusual coping strategies, so how can we discern what is healthy and what isn’t?

    The litmus test is: is it enabling you to continue going about your life in a way that allows you to fulfil your internal personal aspirations and external social responsibilities? If so, it’s probably healthy.

    Look after yourself. And if you can, tell your loved ones you love them today.

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