
Tired, Heavy Legs After Just A Few Minutes? Try This
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Dr. Alyssa Kuhn, physio, weighs in with professional tips:
It’s about efficiency
Feeling like your legs are heavy, sluggish, or tiring easily is often not just a normal part of aging; it can indicate that your leg muscles are not working efficiently, making movement feel more difficult.
Making things worse, when these muscles are inactive or weak, blood can pool in your lower legs, contributing to a heavy sensation. However, when moving (even without great exertion), your leg muscles act as a pump, helping return blood from your lower legs back to the rest of your body.
This, in turn, improves circulation, stamina, and ease of movement.
So, how to do it? Here are four good ways:
- Alternating heel lift with a weight shift: shift your weight onto one leg while lifting the opposite heel, keeping your toes on the floor, then alternate sides.
- Back kicks: stand tall, keep your knee straight, gently kick your leg backwards using your glute muscles. Keep your chest lifted, avoid arching your back, and move only as far as feels comfortable.
- Staggered rocking: stand with one foot in front of the other, alternate lifting your back heel and your front toes, then switch sides. This one’s a good one to do as a warm-up before walking.
- Counter squats: stand about an arm’s length from a kitchen counter or similar, sit your hips backwards into a comfortable squat, use the counter for support as needed. Then it’s good to gradually increase the depth as far as you reasonably can. Skip this one if you’re already comfortable doing squats (and just do your normal squats instead).
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:
Can’t Squat? Try This Instead For Stronger Legs
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Black Olives vs Green Olives – Which is Healthier
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Our Verdict
When comparing black olives to green olives, we picked the black olives.
Why?
First know this: they are the same plant, just at different stages of ripening (green olives are, as you might expect, less ripe).
Next: the nutritional values of both, from macros down to the phytochemicals, are mostly very similar, but there are a few things that stand out:
• Black olives usually have more calories per serving, average about 25% more. But these are from healthy fats, so unless you’re on a calorie-restricted diet, this is probably not a consideration.
• Green olives are almost always “cured” for longer, which results in a much higher sodium content often around 200% that of black olives. Black olives are often not “cured” at all.Hence, we chose the black olives!
You may be wondering: do green olives have anything going for them that black olives don’t?
And the answer has a clue in the taste: green olives generally have a stronger, more bitter/pungent taste. And remember what we said about things that have a stronger, more bitter/pungent taste:
Tasty Polyphenols: Enjoy Bitter Foods For Your Heart & Brain
That’s right, green olives are a little higher in polyphenols than black olives.
But! If you want to enjoy the polyphenol content of green olives without the sodium content, the best way to do that is not olives, but olive oil—which is usually made from green olives.
For more about olive oil, check out:
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Drug companies pay doctors over A$11 million a year for travel and education. Here’s which specialties received the most
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Drug companies are paying Australian doctors millions of dollars a year to fly to overseas conferences and meetings, give talks to other doctors, and to serve on advisory boards, our research shows.
Our team analysed reports from major drug companies, in the first comprehensive analysis of its kind. We found drug companies paid more than A$33 million to doctors in the three years from late 2019 to late 2022 for these consultancies and expenses.
We know this underestimates how much drug companies pay doctors as it leaves out the most common gift – food and drink – which drug companies in Australia do not declare.
Due to COVID restrictions, the timescale we looked at included periods where doctors were likely to be travelling less and attending fewer in-person medical conferences. So we suspect current levels of drug company funding to be even higher, especially for travel.
Monster Ztudio/Shutterstock What we did and what we found
Since 2019, Medicines Australia, the trade association of the brand-name pharmaceutical industry, has published a centralised database of payments made to individual health professionals. This is the first comprehensive analysis of this database.
We downloaded the data and matched doctors’ names with listings with the Australian Health Practitioner Regulation Agency (Ahpra). We then looked at how many doctors per medical specialty received industry payments and how much companies paid to each specialty.
We found more than two-thirds of rheumatologists received industry payments. Rheumatologists often prescribe expensive new biologic drugs that suppress the immune system. These drugs are responsible for a substantial proportion of drug costs on the Pharmaceutical Benefits Scheme (PBS).
The specialists who received the most funding as a group were cancer doctors (oncology/haematology specialists). They received over $6 million in payments.
This is unsurprising given recently approved, expensive new cancer drugs. Some of these drugs are wonderful treatment advances; others offer minimal improvement in survival or quality of life.
A 2023 study found doctors receiving industry payments were more likely to prescribe cancer treatments of low clinical value.
Our analysis found some doctors with many small payments of a few hundred dollars. There were also instances of large individual payments.
Why does all this matter?
Doctors usually believe drug company promotion does not affect them. But research tells a different story. Industry payments can affect both doctors’ own prescribing decisions and those of their colleagues.
A US study of meals provided to doctors – on average costing less than US$20 – found the more meals a doctor received, the more of the promoted drug they prescribed.
Pizza anyone? Even providing a cheap meal can influence prescribing. El Nariz/Shutterstock Another study found the more meals a doctor received from manufacturers of opioids (a class of strong painkillers), the more opioids they prescribed. Overprescribing played a key role in the opioid crisis in North America.
Overall, a substantial body of research shows industry funding affects prescribing, including for drugs that are not a first choice because of poor effectiveness, safety or cost-effectiveness.
Then there are doctors who act as “key opinion leaders” for companies. These include paid consultants who give talks to other doctors. An ex-industry employee who recruited doctors for such roles said:
Key opinion leaders were salespeople for us, and we would routinely measure the return on our investment, by tracking prescriptions before and after their presentations […] If that speaker didn’t make the impact the company was looking for, then you wouldn’t invite them back.
We know about payments to US doctors
The best available evidence on the effects of pharmaceutical industry funding on prescribing comes from the US government-run program called Open Payments.
Since 2013, all drug and device companies must report all payments over US$10 in value in any single year. Payment reports are linked to the promoted products, which allows researchers to compare doctors’ payments with their prescribing patterns.
Analysis of this data, which involves hundreds of thousands of doctors, has indisputably shown promotional payments affect prescribing.
Medical students need to know about this. LightField Studios/Shutterstock US research also shows that doctors who had studied at medical schools that banned students receiving payments and gifts from drug companies were less likely to prescribe newer and more expensive drugs with limited evidence of benefit over existing drugs.
In general, Australian medical faculties have weak or no restrictions on medical students seeing pharmaceutical sales representatives, receiving gifts, or attending industry-sponsored events during their clinical training. They also have no restrictions on academic staff holding consultancies with manufacturers whose products they feature in their teaching.
So a first step to prevent undue pharmaceutical industry influence on prescribing decisions is to shelter medical students from this influence by having stronger conflict-of-interest policies, such as those mentioned above.
A second is better guidance for individual doctors from professional organisations and regulators on the types of funding that is and is not acceptable. We believe no doctor actively involved in patient care should accept payments from a drug company for talks, international travel or consultancies.
Third, if Medicines Australia is serious about transparency, it should require companies to list all payments – including those for food and drink – and to link health professionals’ names to their Ahpra registration numbers. This is similar to the reporting standard pharmaceutical companies follow in the US and would allow a more complete and clearer picture of what’s happening in Australia.
Patients trust doctors to choose the best available treatments to meet their health needs, based on scientific evidence of safety and effectiveness. They don’t expect marketing to influence that choice.
Barbara Mintzes, Professor, School of Pharmacy and Charles Perkins Centre, University of Sydney and Malcolm Forbes, Consultant psychiatrist and PhD candidate, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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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:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Secret to Better Squats: Foot, Knee, & Ankle Mobility
Take care!
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A Statin-Free Life – by Dr. Aseem Malhotra
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Here at 10almonds, we’ve written before about the complexities of statins, and their different levels of risk/benefit for men and women, respectively. It’s a fascinating topic, and merits more than an article of the size we write here!
So, in the spirit of giving pointers of where to find a lot more information, this book is a fine choice.
Dr. Malhotra, a consultant cardiologist and professor of evidence-based medicine, talks genes and lifestyle, drugs and blood. He takes us on a tour of the very many risk factors for heart disease, and how cholesterol levels may be at best an indicator, but less likely a cause, of heart disease, especially for women. Further and even better, he discusses various more reliable indicators and potential causes, too.
Rather than be all doom and gloom, he does offer guidance on how to reduce each of one’s personal risk factors and—which is important—keep on top of the various relevant measures of heart health (including some less commonly tested ones, like the coronary calcium score).
The style is light reading andyet with a lot of reference to hard science, so it’s really the best of both worlds in that regard.
Bottom line: if you’re considering statins, or are on statins and are reconsidering that choice, then this book will (notwithstanding its own bias in its conclusion) help you make a more-informed decision.
Click here to check out A Statin-Free Life, and make the best choice for you!
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What Doctors Feel – by Dr. Danielle Ofri
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This book discusses how feelings such as shame, fear, anger, empathy, and even love influence patient care. Dr. Ofri notes early on:
❝One might reasonably say, I don’t give a damn how my doctor feels as long as she gets me better. In straightforward medical cases, this line of thinking is probably valid. Doctors who are angry, nervous, jealous, burned out, terrified, or ashamed can usually still treat bronchitis or ankle sprains competently.
The problems arise when clinical situations are convoluted, unyielding, or overlaid with unexpected complications, medical errors, or psychological components. This is where factors other than clinical competency come into play.❞
~ Dr. Danielle Ofri
What then follows is very much a no-holds-barred account of the emotional side of medicine.
Not portraying doctors as heroes or martyrs, just as people. Indeed, she even talks about an early, abject failure of hers as a medical student, literally hiding from a patient who badly needed attention and to whom she had been assigned.
We learn not just about the mistakes of doctors, but also the mistakes of patients that lead to mistakes by doctors. For example, emphasizing the severity of your symptom(s) can sometimes be useful to ensure they get attention, but if your regular doctor has heard you rating every symptom always as a 10 every appointment for the past many years, then the end result is that they don’t have information to work from, and will—at best—become frustrated, which will not work out well for you.
Mostly, though, it’s about what goes on behind that calm collected professional exterior that most doctors show most of the time.
The style is a fascinating blend of well-researched science (there’s an extensive bibliography) and very human tales of suffering, compassion, hope, loss, isolation, connection, and more.
Bottom line: if you want to understand your doctor(s), then you want to read this book.
Click here to check out What Doctors Feel, and learn how emotions affect the practice of medicine!
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‘I went out and I had a cry’: what aged-care staff say about their grief when residents die
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As our population ages, we’re living longer and dying older. End-of-life care is therefore an increasingly important part of aged care. In Australia, around 50% of people aged over 85 die in an aged care home.
But what does this mean for those who work in aged care? Research suggests aged-care staff experience a unique type of grief when residents die. However, their grief often goes unrecognised, and they may be left with insufficient support.
Maskot/Getty Images Forming relationships over time
Aged-care staff don’t just do tasks such as helping with showering or delivering meals, but engage actively and connect with residents.
In our own research we’ve spoken with aged-care staff who care for older people both in aged-care facilities and in their own homes.
Aged-care staff are aware many of those they look after will die, and that they have a role in supporting older people as they come to the end of their life. In their caring role, they will often form meaningful and rewarding relationships with the older people in their care.
As a result, when the older person dies, this can be a source of profound loss for aged-care workers. As one told us:
I know I cry over some of them that die […] You spend time with them and you love them.
Some aged-care workers we interviewed talked about being present with the older person, talking to them or holding their hands as they died. Others spoke of how they shed tears for the person who had died, but that the tears were also for their loss, because they have known the older person and been involved in their life.
I think what made it worse was when her breathing got very shallow, and I knew she was coming to the end. I did go out. I told her I was going out for a minute. I went out and I had a cry because I wish that I could have saved her, but I knew that I couldn’t.
Sometimes aged-care staff indicated there wasn’t an opportunity for them to say goodbye or be acknowledged as someone who had suffered a loss, even if they had been providing care to the person for a number of months or years. One aged-care worker noted:
If people die in hospital, that’s another grief. Because they don’t get to say goodbye. Often the hospital won’t tell you.
Aged-care staff often must also support families and loved ones as they come to terms with the death of a parent, relative or friend. This can add to the to the emotional toll for staff who may be experiencing their own feelings of grief.
Cumulative grief
Repeated experiences of death can lead to cumulative grief and emotional strain. While staff saw meaning and value in their work, they also found regular exposure to death challenging.
One staff member told us that with time and seeing multiple deaths, you can “feel a little robotic. Because you’ve had to become that way to manage”.
Organisational issues such as staff shortages or high workloads can also exacerbate these feelings of burnout and dissatisfaction. Staff highlighted the need for support in coping.
Sometimes all you want to do is talk. You don’t need someone to solve anything for you. You just want to be heard.
Supporting aged-care staff to manage their grief
Aged-care organisations must take steps to support the wellbeing of their workforce, including acknowledging the grief many feel when older people die.
Following the death of an older person, offering support to staff who have worked closely with that person and acknowledging the emotional bonds that existed are powerful ways of recognising and validating staff grief. Simply asking the staff member how they are going or giving them the chance to take some time to process that the person has died is a good place to start.
Workplaces should also encourage self-care more broadly, promoting activities such as taking scheduled breaks, connecting with colleagues, and prioritising time for relaxation and physical activities. Staff value workplaces that encourage, normalise, and support their self-care practices.
We also need to look at how we can normalise the ability to talk about death and dying within our families and communities. A reluctance to recognise death as part of life can add to the emotional load staff carry, especially if families see dying as a failure of care.
Conversely, aged-care staff have consistently told us how meaningful it is to receive positive feedback and acknowledgement from families. As one worker recalled:
We had a death over the weekend. A really long-term resident here. And the daughter drove in especially this morning to tell me what fantastic care she had. That makes me feel better, that what we’re doing is right.
As members of families and communities, we need to recognise aged-care workers are uniquely vulnerable to feelings of grief and loss, often having built relationships with those in their care over months or years. Supporting the wellbeing of this important workforce supports them to continue to care for us and our loved ones as we age and come to the end of our lives.
Jennifer Tieman, Matthew Flinders Professor and Director of the Research Centre for Palliative Care, Death and Dying, Flinders University and Priyanka Vandersman, Senior Research Fellow, College of Nursing and Health Sciences, Flinders University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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