The Modern Art and Science of Mobility – by Aurélien Broussal-Derval

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We’ve reviewed mobility books before, so what makes this one stand out?

We’ll be honest: the illustrations are lovely.

The science, the information, the exercises, the routines, the programsAll these things are excellent too, but these can be found in many a book.

What can’t usually be found is very beautiful (yet no less clear) watercolor paintings and charcoal sketches as anatomical illustrations.

There are photos too (also of high quality), but the artistry of the paintings and sketches is what makes the reader want to spend time perusing the books.

At least, that’s what this reviewer found! Because it’s all very well having access to a lot of information (and indeed, I read so much), but making it enjoyable increases the chances of rereading it much more often.

As for the rest of the content, the book’s information is divided in categories:

  1. Pain (what causes it, what it means, and how to manage it)
  2. Breathing (yes, a whole section devoted to this, and it is aligned heavily to posture also, as well as psychological state and the effect of stress on tension, inflammation, and more)
  3. Movement (this is mostly about kinds of movement and ranges of movement)
  4. Mobility (this is about aggregating movements as a fully mobile human)

So, each builds on from the previous because any pain needs addressing before anything else, breathing (and with it, posture) comes next, then we learn about movement, then we bring it all together for mobility.

Bottom line: this is a beautiful and comprehensive book that will make learning a joy

Click here to check out The Modern Art and Science of Mobility, and learn and thrive!

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  • The Aesthetic Brain – by Dr. Anjan Chatterjee

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    Dr. Anjan Chatterjee (not to be mistaken for Dr. Rangan Chatterjee, whose books we have also sometimes reviewed before) is a neurologist.

    A lot about aesthetics is easy enough to understand. We like physical features in humans that suggest a healthy mate, and we like lush and/or colorful plants that reassure us that we will have plenty to eat.

    But what about a beautiful building, or a charcoal drawing of some captivatingly eldritch horror? And what, neurologically speaking, is the difference between a bowl of fruit and a painting of a bowl of fruit? And what, if anything, does appreciation of such do for us?

    In this very readable pop-science book, we learn about these things and many more, from the perspective of an experienced neurologist who explains things simply but with plenty of science.

    Bottom line: if you’d like to understand how and why your brain does more things than just process tasks necessary for survival, this book will give you plenty of insight.

    Click here to check out The Aesthetic Brain, and learn more about yours!

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  • Butternut Squash vs Pumpkin – Which is Healthier?

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    Our Verdict

    When comparing butternut squash to pumpkin, we picked the butternut squash.

    Why?

    Both are great! But the butternut squash manages a moderate win in most categories.

    In terms of macros, butternut squash has more of everything except water. Most notably, it has more protein and more fiber. Yes, more carbs too, but the fiber content means that it also has the lower glycemic index, by quite a bit.

    When it comes to vitamins, pumpkin does have a little more of vitamin B1 and a lot more of vitamin E, while butternut squash has more of vitamins B3, B5, B9, C, K, and choline. They’re about equal in the other vitamins they both contain. A fair win for butternut squash.

    In the category of minerals, butternut squash has more calcium, magnesium, manganese, and selenium, while pumpkin has more copper, iron, and phosphorus. They’re about equal in potassium and zinc. A marginal win for butternut squash.

    Adding up the strong win, the fair win, and the marginal win, makes for an easy overall win for butternut squash!

    Want to learn more?

    You might like to read:

    Superfood-Stuffed Squash Recipe

    Take care!

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  • Mimosa For Healing Your Body & Mind

    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.

    Today we’re looking at mimosa (no relation to the cocktail!), which is a name given to several related plant species that belong to the same genus or general clade, look similar, and have similar properties and behavior.

    As a point of interest that’s not useful: mimosa is one of those plants whereby if you touch it, it’ll retract its leaves and shrink away from you. The leaves also droop at nighttime (perfectly healthily; they’re not wilting or anything; this too is just plant movement), and spring back up in the daytime.

    So that’s what we mean when we say “and behavior” 😉

    Antidepressant & anxiolytic

    Mimosa bark and leaves have long been used in Traditional Chinese Medicine, as well as (albeit different species) in the North-East of Brazil, and (again, sometimes different species) in Mexico.

    Animal studies, in vivo studies, and clinical practice in humans, have found this to be effective, for example:

    ❝[Mimosa pudica extract] has anti-anxiety, anti-depressant and memory enhancing activities that are mediated through multiple mechanisms❞

    Source: Effects of Mimosa pudica L. leaves extract on anxiety, depression and memory

    Research is ongoing with regard to how, exactly, mimosa does what it does. Here’s a paper about another species mimosa:

    Molecular basis and mechanism of action of Albizia julibrissin in depression treatment and clinical application of its formulae

    (notwithstanding the genus name, it’s still part of the mimosa clade)

    Anti-inflammatory & analgesic

    In this case, mimosa has traditionally been used as a topical tincture (for skin damage of many kinds, ranging from cuts and abrasions to burns to autoimmune conditions and more), so what does the science say about that?

    ❝In summary, the present study provided evidence that the [mimosa extract], its fractions and the isolated compound sakuranetin showed significant anti-inflammatory and antinociceptive activities❞

    Read in full: Antinoceptive and Anti-inflammatory Activities of the Ethanolic Extract, Fractions and Flavones Isolated from Mimosa tenuiflora (Willd.) Poir (Leguminosae)

    Wound healing

    About those various skin damages, here’s another application, and a study showing that it doesn’t just make it feel better, it actually helps it to heal, too:

    ❝Therapeutic effectiveness occurred in all patients of the extract group; after the 8th treatment week, ulcer size was reduced by 92% as mean value in this group, whereas therapeutic effectiveness was observed only in one patient of the control group (chi(2), p=0.0001). No side effects were observed in any patient in either group.❞

    Very compelling stats!

    Read more: Therapeutic effectiveness of a Mimosa tenuiflora cortex extract in venous leg ulceration treatment

    Is it safe?

    Yes, for most people, with some caveats:

    1. this one comes with a clear “don’t take if pregnant or breastfeeding” warning, as for unknown reasons it has caused a high incidence of fetal abnormalities or fetal death in animal studies.
    2. while the stem bark (the kind used in most mimosa supplements and most readily found online) has negligible psychoactivity, as do many species of mimosa in general, the root of M. tenuiflora has psychedelic effects similar to ayahuasca if taken orally, for example as a decoction, if in the presence of a monoamine oxidase inhibitor (MAOI), as otherwise MAO would metabolize the psychoactive component in the gut before it can enter the bloodstream.

    That’s several “ifs”, meaning that the chances of unwanted psychedelic effects are slim if you’re paying attention, but as ever, do check with your doctor/pharmacist to be sure.

    Want to try some?

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

    Enjoy!

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Related Posts

  • How Emotions Are Made – by Dr. Lisa Feldman Barrett
  • The Collagen Cure – by Dr. James DiNicolantonio

    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.

    Collagen is vital for, well, most of our bodies, really. Where me most tend to feel its deficiency is in our joints and skin, but it’s critical for bones and many other tissues too.

    You may be wondering: why a 572-page book to say what surely must amount to “take collagen, duh”?

    Dr. DiNicolantonio has a lot more of value to offer us than that. In this book, we learn about not just collagen synthesis and usage, different types of collagen, the metabolism of it in our diet (if we get it—vegans and vegetarians won’t). We also learn about the building blocks of collagen (vegans and vegetarians do get these, assuming a healthy balanced diet), with a special focus on glycine, the smallest amino acid which makes up about a third of the mass of collagen (a protein).

    Not stopping there, we also learn about the interplay of other nutrients with our metabolism of glycine and, if applicable, collagen. Vitamin C and copper are star features, but there’s a lot more going on with other nutrients too, down to the level of “So take this 75 minutes before this but after that and/but definitely not with the other”, etc.

    The style is incredibly clear and readable for something that’s also quite scientifically dense (over 1000 references and many diagrams).

    Bottom line: if you’re serious about maintaining your body as you get older, and you’d like a book about collagen that’s a lot more helpful than “take collagen, duh”, then this is the book for you.

    Click here to check out The Collagen Cure, and take care of yours!

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  • You could be stress eating these holidays – or eating your way to stress. 5 tips for the table

    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.

    The holiday season can be a time of joy, celebration, and indulgence in delicious foods and meals. However, for many, it can also be an emotional and stressful period.

    This stress can manifest in our eating habits, leading to what is known as emotional or stress eating.

    There are certain foods we tend to eat more of when we’re stressed, and these can affect our health. What’s more, our food choices can influence our stress levels and make us feel worse. Here’s how.

    Dean Clarke/Shutterstock

    Why we might eat more when stressed

    The human stress response is a complex signalling network across the body and brain. Our nervous system then responds to physical and psychological events to maintain our health. Our stress response – which can be subtle or trigger a fight-or-flight response – is essential and part of daily life.

    The stress response increases production of the hormones cortisol and insulin and the release of glucose (blood sugars) and brain chemicals to meet demand. Eating when we experience stress is a normal behaviour to meet a spike in energy needs.

    But sometimes our relationship with food becomes strained in response to different types of stress. We might attach shame or guilt to overeating. And anxiety or insecurity can mean some people under-eat in stressful times.

    Over time, people can start to associate eating with negative emotions – such as anger, sadness, fear or worry. This link can create behavioural cycles of emotional eating. “Emotional eaters” may go on to develop altered brain responses to the sight or smell of food.

    What stress eating can do to the body

    Stress eating can include binge eating, grazing, eating late at night, eating quickly or eating past the feeling of fullness. It can also involve craving or eating foods we don’t normally choose. For example, stressed people often reach for ultra-processed foods. While eating these foods is not necessarily a sign of stress, having them can activate the reward system in our brain to alleviate stress and create a pattern.

    Short-term stress eating, such as across the holiday period, can lead to symptoms such as acid reflux and poor sleep – particularly when combined with drinking alcohol.

    In the longer term, stress eating can lead to weight gain and obesity, increasing the risks of cancer, heart diseases and diabetes.

    While stress eating may help reduce stress in the moment, long-term stress eating is linked with an increase in depressive symptoms and poor mental health.

    people wearing santa hats at outdoor table with food
    If you do over eat at a big gathering, don’t try and compensate by eating very little the next day. Peopleimage.com – Yuri A/Shutterstock

    What we eat can make us more or less stressed

    The foods we choose can also influence our stress levels.

    Diets high in refined carbohydrates and sugar (such as sugary drinks, sweets, crackers, cakes and most chocolates) can make blood sugar levels spike and then crash.

    Diets high in unhealthy saturated and trans fats (processed foods, animal fats and commercially fried foods) can increase inflammatory responses.

    Rapid changes in blood sugar and inflammation can increase anxiety and can change our mood.

    Meanwhile, certain foods can improve the balance of neurotransmitters in the brain that regulate stress and mood.

    Omega-3 fatty acids, found in fish and flaxseeds, are known to reduce inflammation and support brain health. Magnesium, found in leafy greens and nuts, helps regulate cortisol levels and the body’s stress response.

    Vitamin Bs, found in whole grains, nuts, seeds, beans and animal products (mostly B12), help maintain a healthy nervous system and energy metabolism, improving mood and cognitive performance.

    5 tips for the holiday table and beyond

    Food is a big part of the festive season, and treating yourself to delicious treats can be part of the fun. Here are some tips for enjoying festive foods, while avoiding stress eating:

    1. slow down: be mindful about the speed of your eating. Slow down, chew food well and put down your utensils after each bite

    2. watch the clock: even if you’re eating more food than you normally would, sticking to the same timing of eating can help maintain your body’s response to the food. If you normally have an eight-hour eating window (the time between your first meal and last meal of the day) then stick to this even if you’re eating more

    3. continue other health behaviours: even if we are eating more food or different food during the festive season, try to keep up other healthy behaviours, such as sleep and exercise

    4. stay hydrated: make sure to drink plenty of fluids, especially water. This helps our body function and can help with feelings of hunger. When our brain gets the message something has entered the stomach (what we drink) this can provide a temporary reduction in feelings of hunger

    5. don’t restrict: if we have a big day of eating, it can be tempting to restrict eating in the days before or after. But it is never a good idea to overly constrain food intake. It can lead to more overeating and worsen stress.

    hands of man in red and white santa costume reach for cookies and milk
    Reaching for cookies late at night can be characteristic of stress eating. Stokkete/Shutterstock

    Plus 3 bonus tips to manage holiday stress

    1. shift your thinking: try reframing festive stress. Instead of viewing it as “something bad”, see it as “providing the energy” to reach your goals, such as a family gathering or present shopping

    2. be kind to yourself and others: practise an act of compassion for someone else or try talking to yourself as you would a friend. These actions can stimulate our brains and improve wellbeing

    3. do something enjoyable: being absorbed in enjoyable activities – such as crafting, movement or even breathing exercises – can help our brains and bodies to return to a more relaxed state, feel steady and connected.

    For support and more information about eating disorders, contact the Butterfly Foundation on 1800 33 4673 or Kids Helpline on 1800 551 800. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. In an emergency, call 000.

    Saman Khalesi, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, CQUniversity Australia; Charlotte Gupta, Senior Postdoctoral Research Fellow, Appleton Institute, HealthWise research group, CQUniversity Australia, and Talitha Best, Professor of Psychology, NeuroHealth Lab, Appleton Institute, CQUniversity Australia

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

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  • The Hidden Risk of Stretching: Avoiding Hamstring Injuries in Yoga

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    What is Yoga Butt

    Have you ever experienced a mysterious pain while stretching, or perhaps during yoga? You might be dealing with “yoga butt,” a common—although rarely discussed—injury. In the below video, the Lovely Liv from Livinleggings shares her journey of discovering, and overcoming, “yoga butt”.

    Dealing With Yoga Butt

    Yoga butt, or proximal hamstring tendinopathy, occurs when the hamstrings are overstretched without adequate strengthening. Many yoga poses help stretch the hamstrings, but often don’t focus on strengthening said hamstrings; this imbalance is what can lead to damage over time.

    To help prevent Yoga butt, it’s essential to balance stretching with strengthening. You can look into incorporating hamstring-strengthening exercises like Romanian deadlifts, hamstring curls, and modified yoga poses into your routine.

    (If you’re new to strengthening exercises, we recommend reading Women’s Strength Training Anatomy Workouts or Strength Training for Seniors).

    Watch the full video to learn more and hopefully protect yourself from long-term injuries:

    Let us know your thoughts, and whether you have any other topics you’d like us to cover.

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