Rehab Science – by Dr. Tom Walters 

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Many books of this kind deal with the injury but not the pain; some source talk about pain but not the injury; this one does both, and more.

Dr. Walters discusses in detail the nature of pain, various different kinds of pain, the factors that influence pain, and, of course, how to overcome pain.

He also takes us on a tour of various different categories of injury, because some require very different treatment than others, and while there are some catch-all “this is good/bad for healing” advices, sometimes what will help with one injury with hinder healing another. So, this information alone would make the book a worthwhile read already.

After this two-part theory-heavy introduction, the largest part of the book is given over to rehab itself, in a practical fashion.

We learn about how to make an appropriate rehab plan, get the material things we need for it (if indeed we need material things), and specific protocols to follow for various different body parts and injuries.

The style is very much that of a textbook, well-formatted and with plenty of illustrations throughout (color is sometimes relevant, so we recommend a print edition over Kindle for this one).

Bottom line: if you have an injury to heal, or even just believe in being prepared, this book is an excellent guide.

Click here to check out Rehab Science, to overcome pain and heal from injury!

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  • Gooseberries vs Grapes – Which is Healthier?

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    Our Verdict

    When comparing gooseberries to grapes, we picked the gooseberries.

    Why?

    The day may come when grapes beat something in these comparisons, but it is not this day. As an aside, if that leaves anyone wondering “what are grapes good for?” they’re still perfectly respectable fruits, just, most fruits are better. They’re also good for hydration, and for getting to feeling full without overeating.

    But when it comes to nutrients…

    In terms of macros, gooseberries have more than 4x the fiber, and for what it’s worth (which isn’t much, because the numbers are tiny) slightly more protein, while grapes have more carbs. An easy win for gooseberries, we say.

    In the category of vitamins, gooseberries have more of vitamins A, B3, B5, B7, B9, C, and E, while grapes have more of vitamins B1, B2, and B6. Another clear win for gooseberries.

    Looking at minerals, gooseberries have more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while grapes have more manganese. One more win for gooseberries.

    When it comes to phytochemicals, both have about an equal spread of polyphenols, so we’ll call this round a tie.

    Adding up the sections makes for a clear overall win for gooseberries, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.

    If you’re not a mouse, you might even need more than that!

    To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎

    Enjoy!

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  • Do This Before Walking To Suffer Less (It Takes 30 Seconds)

    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.

    This one’s for if you:

    • find walking feels more tiring than it used to
    • have difficulty keeping up with younger people
    • experience back, hip, or knee pain while walking
    • soon shuffle or feel weak when walking

    Addressing the seat of the problem

    One of the main causes of this is an age-related loss of mind-muscle connection, especially in the glutes.

    That may sound a little mystical, but what it means is: when your brain tells your nerves to tell your muscles to do a certain thing, sometimes that signal gets lost along the way.

    That’s a problem in this case because the gluteal muscles are needed for pelvic and leg alignment, so when they’re inactive, walking becomes slower and harder.

    The solution: a 30-second “glute activation” exercise before walking can “wake up” the muscles and make walking easier and less tiring.

    Three ways to do it:

    • basic version (no equipment): stand with your feet shoulder-width apart, bend your knees slightly, stick your butt out, and walk sideways 4–5 steps in each direction in a mini squat position; do this for 30 seconds.
    • band-resisted version (long band): attach a resistance band to a sturdy object; hold both ends, enter a mini squat, and take 2 slow sideways steps out and back, maintaining tension; repeat on both sides.
    • loop band version: wrap a resistance loop just above your knees, get into a mini squat, and do the above-described slow crab walk to resist the band’s pull.

    For more on each of these plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    How To Make Downhill Walking Easier On The Knees

    Take care!

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  • Ovarian cancer is hard to detect. Focusing on these 4 symptoms can help with diagnosis

    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.

    Ovarian cancers are often found when they are already advanced and hard to treat.

    Researchers have long believed this was because women first experienced symptoms when ovarian cancer was already well-established. Symptoms can also be hard to identify as they’re vague and similar to other conditions.

    But a new study shows promising signs ovarian cancer can be detected in its early stages. The study targeted women with four specific symptoms – bloating, abdominal pain, needing to pee frequently, and feeling full quickly – and put them on a fast track to see a specialist.

    As a result, even the most aggressive forms of ovarian cancer could be detected in their early stages.

    So what did the study find? And what could it mean for detecting – and treating – ovarian cancer more quickly?

    Ground Picture/Shutterstock

    Why is ovarian cancer hard to detect early?

    Ovarian cancer cannot be detected via cervical cancer screening (which used to be called a pap smear) and pelvic exams aren’t useful as a screening test.

    Current Australian guidelines recommend women get tested for ovarian cancer if they have symptoms for more than a month. But many of the symptoms – such as tiredness, constipation and changes in menstruation – are vague and overlap with other common illnesses.

    This makes early detection a challenge. But it is crucial – a woman’s chances of surviving ovarian cancer are associated with how advanced the cancer is when she is diagnosed.

    If the cancer is still confined to the original site with no spread, the five-year survival rate is 92%. But over half of women diagnosed with ovarian cancer first present when the cancer has already metastatised, meaning it has spread to other parts of the body.

    If the cancer has spread to nearby lymph nodes, the survival rate is reduced to 72%. If the cancer has already metastasised and spread to distant sites at the time of diagnosis, the rate is only 31%.

    There are mixed findings on whether detecting ovarian cancer earlier leads to better survival rates. For example, a trial in the UK that screened more than 200,000 women failed to reduce deaths.

    That study screened the general public, rather than relying on self-reported symptoms. The new study suggests asking women to look for specific symptoms can lead to earlier diagnosis, meaning treatment can start more quickly.

    What did the new study look at?

    Between June 2015 and July 2022, the researchers recruited 2,596 women aged between 16 and 90 from 24 hospitals across the UK.

    They were asked to monitor for these four symptoms:

    • persistent abdominal distension (women often refer to this as bloating)
    • feeling full shortly after starting to eat and/or loss of appetite
    • pelvic or abdominal pain (which can feel like indigestion)
    • needing to urinate urgently or more often.

    Women who reported at least one of four symptoms persistently or frequently were put on a fast-track pathway. That means they were sent to see a gynaecologist within two weeks. The fast track pathway has been used in the UK since 2011, but is not specifically part of Australia’s guidelines.

    Some 1,741 participants were put on this fast track. First, they did a blood test that measured the cancer antigen 125 (CA125). If a woman’s CA125 level was abnormal, she was sent to do a internal vaginal ultrasound.

    What did they find?

    The study indicates this process is better at detecting ovarian cancer than general screening of people who don’t have symptoms. Some 12% of women on the fast-track pathway were diagnosed with some kind of ovarian cancer.

    A total of 6.8% of fast-tracked patients were diagnosed with high-grade serous ovarian cancer. It is the most aggressive form of cancer and responsible for 90% of ovarian cancer deaths.

    Out of those women with the most aggressive form, one in four were diagnosed when the cancer was still in its early stages. That is important because it allowed treatment of the most lethal cancer before it had spread significantly through the body.

    There were some promising signs in treating those with this aggressive form. The majority (95%) had surgery and three quarters (77%) had chemotherapy. Complete cytoreduction – meaning all of the cancer appears to have been removed – was achieved in six women out of ten (61%).

    It’s a promising sign that there may be ways to “catch” and target ovarian cancer before it is well-established in the body.

    What does this mean for detection?

    The study’s findings suggest this method of early testing and referral for the symptoms leads to earlier detection of ovarian cancer. This may also improve outcomes, although the study did not track survival rates.

    It also points to the importance of public awareness about symptoms.

    Clinicians should be able to recognise all of the ways ovarian cancer can present, including vague symptoms like general fatigue.

    But empowering members of the general public to recognise a narrower set of four symptoms can help trigger testing, detection and treatment of ovarian cancer earlier than we thought.

    This could also save GPs advising every woman who has general tiredness or constipation to undergo an ovarian cancer test, making testing and treatment more targeted and efficient.

    Many women remain unaware of the symptoms of ovarian cancer. This study shows recognising them may help early detection and treatment.

    Jenny Doust, Clinical Professorial Research Fellow, Australian Women and Girls’ Health Research Centre, The University of Queensland

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

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  • Sleep Through Insomnia – by Dr. Brandon Peters

    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.

    First, what this is not: a guide to get better sleep tonight.

    Rather, what it is: a guide to get better sleep in the near future (six weeks).

    The way it delivers this is primarily Cognitive Behavioral Therapy for Insomnia (CBT-I), in 6 weekly lessons, each divided into 3 activities:

    1. Reflection
    2. Education
    3. Setting goals

    Now, all parts are important, but we’d say the biggest value here is in the education segment, in part because it helps the reader understand why the reflection is important, and how to usefully set the goals.

    “Reflection” may sound quite wishy-washy, but in fact it is very science-based, with questions as prompts, which effectively amount to the “gathering data” part of science.

    “Setting goals”, for its part, is intended to be a progressive, step-by-step approach to get you to where you want to be with your sleep.

    The style is instructional pop-science, with everything made easy to understand. There are an abundance of scientific references for those who wish to delve further, and sometimes he does go into more neurological detail than a book written by a psychologist might (Dr. Peters being a medical doctor, board-certified in neurology and sleep medicine, and with extensive training in CBT-I).

    Bottom line: if you’d like to sleep better and you have the will to commit to a 6-week program (which will not ask anything arduous of you, but you will need to show up for it and do the things), then this book can give you a much better long-term fix than telling you to change your sheets and put your phone away.

    Click here to check out Sleep Through Insomnia, and sleep easy!

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  • What Would Happen If You Didn’t Sleep?

    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.

    Dr. Claudia Aguirre explains:

    What dreams may come (or not)

    Story time: in 1965, 17-year-old Randy Gardner stayed awake for 264 hours (11 days); by the end he had severe cognitive and perceptual impairments, including poor concentration, memory problems, paranoia, and hallucinations, though he later recovered without lasting damage.

    This is generally not a good idea. Sleep is essential for physical and mental health, with most adults needing 7–8 hours per night and adolescents needing more like 10–12 hours (because yes, they are essentially body-building!). “Needing” does not necessarily equate to “getting”, though, and about 30% of adults and 66% of adolescents in the United States are estimated to be regularly sleep-deprived.

    During waking hours, brain cells generate waste products, including adenosine, which accumulate and increase the drive to sleep. Then, during non-REM sleep, breathing and heart rate slow, muscles relax, DNA repair occurs, and the body restores itself for the next day. And during sleep in general, the brain’s glymphatic system becomes much more active, using cerebrospinal fluid to flush away toxic waste products that accumulate between brain cells.

    In contrast, missing sleep impairs learning, memory, mood, coordination, and reaction time, and is associated with inflammation, hallucinations, high blood pressure, diabetes, and more. In fact, chronic sleep deprivation can greatly increase the risk of stroke, and in extreme situations can even lead to death.

    So… Sweet dreams!

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    Can We Get Away With Sleeping Under 7 Hours?

    Take care!

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  • Ex-Cyclone Alfred has left flooding in its wake. Here’s how floods affect our health

    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.

    Ex-Cyclone Alfred is bringing significant rainfall to southeast Queensland and the Northern Rivers of New South Wales. Flooding has hit Lismore, Ballina, Grafton, Brisbane and Hervey Bay, which received 150 mm of rainfall in two hours this morning.

    Tragically, a 61-year-old man died after being swept away in floodwaters near Dorrigo in northern New South Wales.

    More heavy rain and flash flooding is expected in the coming days as the weather system moves inland and weakens.

    Climate change is making these weather events more intense and frequent. Earlier this year, far north Queensland experienced major flooding. As residents of the Northern Rivers, this latest disaster is especially tough because only three years ago we faced the catastrophic 2022 floods.

    We’ve studied the impact of floods on human health and wellbeing, and found floods are linked to a range of physical and mental health effects in both the short- and long-term.

    So what might you experience if you live in an area affected by these floods?

    We reviewed the evidence

    We recently reviewed research on the physical and mental health impacts of floods across mainland Australia. We included 69 studies in our review, published over 70 years. The majority were from the past ten years, examining the effects of floods in Queensland and NSW.

    These studies suggest people can expect a range of health impacts. Immediate physical health effects of floods include drowning, falls and injuries.

    Chronic diseases such as diabetes or renal disease can also worsen due to factors such as reduced access to transport, health-care services, medications and hospitals.

    Exposure to contaminated floodwaters can lead to skin infections, while respiratory problems can occur due to mould and damp housing in the aftermath of floods.

    Floods also create ideal conditions for mosquito borne infections such as Ross River virus and Murray Valley encephalitis, while also spreading infectious diseases including leptospirosis, a bacterial infection from contaminated soil.

    There are mental health consequences too

    Our review showed floods also affect mental health. The more you’re exposed to floodwaters in your home or business, the worse the mental health impacts are likely to be.

    The After the Flood study examined mental health and wellbeing outcomes six months after the 2017 flood in the Northern Rivers. It found people who had floodwater in their home, yard or business, or who were displaced from their home for a more than six months, were much more likely to have probable post-traumatic stress disorder, anxiety or depression, compared to those who didn’t experience flooding or weren’t displaced.

    Repeated natural disasters could compound these mental health consequences. Southeast Queensland and the Northern Rivers in NSW have experienced multiple disasters over recent years. The Northern Rivers faced major flooding in 2017, bushfires in 2020, further major floods in 2022, and now Cyclone Alfred in 2025. These repeated disasters have taken a toll on our community, creating a seemingly never-ending cycle of recovery, rebuilding and preparation for the next disaster.

    Our understanding of the unique challenges faced by communities which experience multiple disasters is still growing. However, a recent Australian study showed exposure to repeated disasters has a compounding effect on people’s mental health, leading to worse mental health outcomes compared to people who experience a single disaster.

    Mums and babies

    The health effects of floods extend far beyond the initial emergency and beyond the infections and mental health consequences you might expect.

    The Queensland Flood Study tracked pregnant women exposed to the 2011 Brisbane floods. Researchers assessed mothers’ stress related to the flood and tracked them and their children at six weeks old, six months, 16 months, 2.5 years, four and six years. It found some links between prenatal stress and developmental outcomes in children.

    Mother breastfeeds baby
    Some evidence suggests maternal stress from floods can affect children’s development. Nastyaofly/Shutterstock

    While the health effects after flooding are diverse, the research to date is not comprehensive. We need to learn more about how floods contribute to or exacerbate existing chronic illnesses, disability and long-term mental health issues.

    The impacts are inequitable

    Flooding exposes and worsens existing inequalities. Socially vulnerable groups are more likely to be exposed to flooding in their homes and have less access to resources to respond and recover from these events, putting some groups at higher risk of negative health impacts afterwards.

    Some research has looked at the disproportionate impacts on people with disabilities and their carers, First Nations communities and people from disadvantaged backgrounds.

    After the 2017 Northern Rivers floods, for example, people with disability and their carers were more likely than others to:

    • experience disrupted access to food, support networks and essentials such as health care and social services
    • continue to be distressed about the flood six months after it happened
    • be at relatively high risk of post-traumatic stress disorder six months after the flood.

    However, targeted flood research exploring the experiences of these vulnerable groups in Australia is limited.

    Moving forward, it’s vital we examine the varied impacts of flood events for more vulnerable groups, so we can better support them in the wake of devastating events such as Cyclone Alfred.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Jodie Bailie, Senior Research Fellow, The University Centre for Rural Health and The Centre for Disability Research and Policy, University of Sydney; Jo Longman, Senior Research Fellow, The University Centre for Rural Health, University of Sydney; Rebecca McNaught, Research Fellow, Rural and Remote Health, University of Sydney, and Ross Bailie, School of Public Health, Honorary Professor, University of Sydney

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

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