The Tiny Muscles That Cause Intense Pain After 50 (How To Fix)
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Will Harlow, the over-50s specialist physio, shows us how:
Reaching for good health
The rotator cuff is a collection of four small, deep shoulder muscles that stabilize your shoulder joint and keep your arm securely in its socket during movement. Unlike larger muscles, their primary role is stability rather than producing power.
However, that also means that everyday activities don’t challenge the rotator cuff enough, and so the muscles gradually weaken with age. This can make certain things painful that otherwise need not be, such as reaching overhead, reaching into cupboards, putting on a coat, just generally rotating your arm, or even just sleeping on your side.
A quick weakness check: hold a light resistance band with your elbows by your sides and rotate your hands outward. Shaking or noticeably greater weakness on one side can indicate that the rotator cuff needs strengthening.
If that’s something you then want to do, here’s how to do it:
- External rotation: this is the key exercise because it strengthens three of the four rotator cuff muscles. Keep your elbow as a pivot point and rotate your forearm outwards in a controlled motion, then return to the starting position. Use whichever of these suits you best, and if possible, work your way to the more advanced form, if that’s not where you started.
- Easiest: anchor the band around hip height, keep your elbow slightly away from your side, and rotate your arm outwards.
- Intermediate: stand on one end of the band with your opposite foot, position your working arm just below 90° to your side, and rotate your thumb backwards. If this position causes discomfort, allow your elbow to drift slightly forwards.
- Advanced: use a very light weight while supporting your body on a bed or sofa. Keep your elbow against your leg and rotate your forearm upwards, then slowly lower it back down.
- Internal rotation: this often gets overlooked even though it strengthens the fourth rotator cuff muscle. Attach a resistance band high up, stand facing away from the anchor, raise your working arm with your thumb pointing backwards, and then rotate your forearm downwards while keeping your elbow as the pivot point.
All that said, please do be sensible. If you currently have shoulder pain, it’s worth getting it checked out before starting these exercises, unless you’ve already done so. The goal is to strengthen the rotator cuff without aggravating an existing problem.
For more on all of this plus visual demonstrations, enjoy;
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like this book we reviewed:
Shoulders Range – by Elia Bartolini
Take care!
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Anchovies vs Sardines – Which is Healthier?
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Our Verdict
When comparing anchovies to sardines, we picked the sardines.
Why?
In terms of macros, sardines have slightly more protein and more than 2x the fat, but the fat profile is healthier than that of anchovies, meaning that the amount of saturated fat is the same, and sardines have more poly- and monounsaturated fats. Breaking it down further, sardines also have more omega-3. Unless you are for whatever reason especially keen to keep your total fat* intake down, sardines win here.
*or calories, which in this case come almost entirely from the fat, and sardines are consequently nearly 2x higher in calories.
When it comes to vitamins, sardines further distinguish themselves; anchovies have more of vitamins B2 and B3, while sardines have more of vitamins A, B1, B6, B12, B9, E, and K—in some cases, by quite large margins (especially the B12 and K, being 14x more and 26x more, respectively). A clear win for sardines.
Minerals are closer to even; anchovies have more copper, iron, and zinc, while sardines have more calcium, manganese, phosphorus, and selenium. That’s already a slight win for sardines, before we take into account that sardines’ margins of difference are also much greater than anchovies’.
In short, enjoy either in moderation if you are so inclined, but sardines win on overall nutritional density.
Want to learn more?
You might like to read:
Farmed Fish vs Wild Caught: More Important Than You Might Think
Take care!
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“Unfuck Your Body” In Under 10 Minutes A Day!
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There’s a lot that can go wrong with mobility, but fortunately, a few compound exercises will take care of most parts of it:
Full Body Mobility Routine
Eleven exercises, 10 minutes, follow-along video if you want it!
Kneeling side bend stretch:
- Targets obliques, lats, hip flexors, and spinal mobility.
- 10 reps total, focusing on stability and core engagement.
Seated ankle stretch:
- This one’s for ankle mobility and deep squat comfort.
- 10 reps, adjust intensity by leaning forward or pressing on knees.
Deep squat with prayer stretch:
- Improves hip, ankle, and lower back flexibility.
- 10 reps, maintain an upright chest and push knees outward.
Deep squat with high reach:
- Boosts thoracic mobility, hip, and ankle flexibility.
- 5 reps per side, focus on spinal rotation and open chest.
Deep shoulder stretch:
- Improves overhead mobility and shoulder tension relief.
- 10 reps in a child’s pose position with a forward reach.
Frog rocks:
- Opens hip abductors, groin, and inner thighs.
- 10 reps, keep spine neutral and adjust knee position if needed.
“World’s greatest stretch” (with variations):
- This is great for hip, spine, and shoulder mobility.
- 5 reps per side, integrates a deep lunge and rotational movements.
Hamstring stretch (from lunge position):
- Focus on hamstring and calf flexibility.
- 5 reps, maintain hands on the ground and shift hips back.
Pigeon stretch with forward crawl:
- Opens hips, glutes, and lower back.
- 5 reps per side, adjust foot placement if knee discomfort occurs.
Cat-cow stretch:
- Mobilizes spine, improves posture, and relieves back tension.
- 10 reps, synchronize movement with breath.
Couch stretch:
- Targets hip flexors and quadriceps mobility.
- 5 reps per side, add a forward lunge for a deeper stretch.
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:
5 Exercises That Fix 95% Of Your Problems
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Alzheimer’s vs Cancer
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Alzheimer’s is of course not good, and neither is cancer. Don’t worry, you don’t have to choose between them!
However, people don’t usually get both. Now, we could argue that people prone to cancer are more likely to die before getting Alzheimer’s, but there’s more to it than that, to the point that one may provide a therapeutic approach to keep the other at bay.
It’s about the T-cells
People with Alzheimer’s are far less likely to develop cancer.
How much less likely, you wonder? Researchers (Dr. Kalyani Sonawane et al.) found that people aged 60+ with Alzheimer’s are 21x less likely to get cancer than those without, and that’s based on a 5-year risk ratio, looking at people who survived the duration, so it’s not a case of “people died of one before they had a chance to get the other”.
Further, Dr. Sonawane and her team found that although amyloid-β harms neurons by disrupting mitophagy (the removal of damaged mitochondria), it benefits cancer-fighting T-cells by preserving their mitochondria, providing more energy for anti-tumour activity. This cuts both ways with the same blade, so to speak, because amyloid-β depletes fumarate, a molecule that prevents excessive mitophagy; restoring fumarate levels helps maintain healthy mitochondria and boosts T-cell energy.
What does this mean in practical terms? When they tested this by transplanting mitochondria from Alzheimer’s patients’ T-cells into aging T-cells, the older cells regained youthful energy and function.
And that’s why we said “don’t worry, you don’t have to choose between them”, as you don’t need to get Alzheimer’s to get the protective effect that Alzheimer’s gives vs cancer; doctors just need to do one or both of:
- transplanting healthy mitochondria from Alzheimer’s patients
- supplementing fumarate (which has the benefit of not relying on mitochondrial donations from Alzheimer’s patients)
You find the paper itself, here: Alzheimer’s Disease–Associated Amyloid-β Precursor Protein Prevents Aging Stress–Induced Mitophagy and Fumarate Depletion to Improve Antitumor Immunity
Want to know more?
You can tackle both problems at once, without conflict:
5 Ways To Beat Cancer (And Other Diseases)
…and further, for women at least, there’s another thing that reduces the risk of both Alzheimer’s and several kinds of cancer:
Alzheimer’s Sex Differences May Not Be What They Appear ← this is about hormones
On which note, lastly, you might want to consider: The Hormone Therapy That Reduces Breast Cancer Risk & More
Take care!
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Millet vs Couscous – Which is Healthier?
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.
Our Verdict
When comparing millet to couscous, we picked the millet.
Why?
In terms of macros, they’re pretty much equal, and are both moderately high glycemic index foods so to abate that, it’s good to have them with some fibrous foods (e.g. some vegetables) and fats (e.g. perhaps sauté the vegetables with a little olive oil), to slow down the carbs a little. But, as there’s nothing meaningful between them in this regard, we declare this category a tie.
In the category of vitamins, millet has more of vitamins B1, B2, B3, B6, B7, B9, K, and choline, while millet has more of vitmains B5 and E. An easy win for millet here.
When it comes to minerals, it’s a similar story: millet has more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while couscous has more calcium and selenium. Another clear win for millet.
For those avoiding gluten, you want to be aware that millet is naturally gluten-free, while couscous is usually made of durum wheat and thus contains gluten.
For those avoiding oxalates (shouldn’t make any difference for most people, but if you have certain kidney problems, then it can matter), millet is low in oxalates and couscous is high in oxalates.
All in all, it’s a clear overall win for millet!
Want to learn more?
You might like to read:
Grains: Bread Of Life, Or Cereal Killer?
Enjoy!
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Jackfruit vs Durian – Which is Healthier?
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.
Our Verdict
When comparing jackfruit to durian, we picked the durian.
Why?
Durian may look and smell like it has come directly from Hell, but there’s a lot of goodness in there!
First, let’s talk macros: jackfruit and durian are both unusually high in protein, for fruits. That said, jackfruit does have slightly more protein—but durian has more than 2x the fiber, for only slightly more carbs, so we call this section a win for durian.
Like most fruits, these two are an abundance source of vitamins; jackfruit has more of vitamins A and E, while durian has more of vitamins B1, B2, B3, B9, and C. Another win for durian.
When it comes to minerals, jackfruit has more calcium, while durian has more copper, iron, manganese, phosphorus, and zinc. We don’t usually measure this one as there’s not much in most foods (unless added in artificially), but durian is also high in sulfur, specifically in “volatile sulfur compounds”, which account for some of its smell, and are—notwithstanding the alarming name—harmless. In any case, mineral content is another win for durian.
These three things add up to one big win for durian.
There is one thing to watch out for, though: durian inhibits aldehyde dehydrogenase, which the body uses to metabolize alcohol. So, we recommend you don’t drink-and-durian, as it can increase the risk of alcohol poisoning, and even if alcohol consumption is moderate, it’ll simply stay in your system for longer, doing more damage while it’s there. Of course, it is best to simply avoid drinking alcohol regardless, durian or no durian, but the above is good to know for those who do imbibe.
A final word on durians: if you haven’t had it before, or had it and it was terrible, then know: much like a banana or an avocado, durian has a rather brief “ideal ripeness” phase for eating. It should be of moderate firmness; neither tough nor squishy. It should not have discolored spikes, nor should it have little holes in, nor be leaking fluid, and it should not smell of sweat and vinegar, although it should smell like sulfurous eggs, onions, and cheese. Basically, if it smells like a cheese-and-onion omelette made in Hell, it’s probably good. If it smells like something that died and then was kept warm in someone’s armpit for a day, it’s probably not. The best way to have a good first experience with a durian is to enjoy one with someone who knows and enjoys durians, as they will be able to pick one that’s right, and will know if it’s not (durian-sellers may not necessarily have your best interests at heart, and may seek to palm off over-ripe durians on people who don’t know better).
Enjoy!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
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Apples vs Lemons – Which is Healthier?
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.
Our Verdict
When comparing apples to lemons, we picked the lemons.
Why?
It’s a straightforward one today! Apples are great, but…
In terms of macros, apples have more carbs while lemons have more fiber and protein; a win for lemons, we say.
In the category of vitamins, apples have more of vitamin A, while lemons have more of vitamins B1, B5, B6, B9, C, and choline. A clear win for lemons, even before we consider the amount by which they contain more vitamin C (10x more than apples have).
When it comes to minerals, apples have a tiny touch more manganese, while lemons have a lot more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.
In other considerations, apples are higher in polyphenols, so that is one thing in their favor, finally.
Still, adding up the sections makes it clear that if an apple a day keeps the doctor a way, then lemons could well be your doctor’s retirement plan. Of course, enjoy either or both though; diversity is best!
You may be thinking: “but I’m not going to eat lemons like I eat apples; this is an unfair comparison”
To that we say:
- you can if you want; nobody can stop you!
- apple and lemon can often go in similar things (drinks, desserts, etc)
Want to learn more?
You might like:
The Best Foods For Collagen Production ← another reason to enjoy lemons
Enjoy!
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