Top 5 Anti-Aging Exercises

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There are some exercises that get called such things as “The King of Exercises!”, but how well-earned is that title and could it be that actually a mix of the top few is best?

The Exercises

While you don’t have to do all 5, your body will thank you if you are able to:

  • Plank: strengthens most of the body, and can reduce back pain while improving posture.
  • Squats: another core-strengthening exercise, this time with an emphasis on the lower body, which makes for strong foundations (including strong ankles, knees, and hips). Improves circulation also, and what’s good for circulation is good for the organs, including the brain!
  • Push-ups: promotes very functional strength and fitness; great for alternating with planks, as despite their similar appearance, they work the abs and back more, respectively.
  • Lunges: these are great for lower body strength and stability, and doing these greatly reduces the risk of falling.
  • Glute Bridges: this nicely rounds off one’s core strength, increasing stability and improving posture, as well as reducing lower back pain too.

If the benefits of these seem to overlap a little, it’s because they do! But each does some things that the others don’t, so put together, they make for a very well-balanced workout.

For advice on how to do each of them, plus more about the muscles being used and the benefits, enjoy:

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

Want to learn more?

You might also like to read:

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    • HRT Side Effects & Troubleshooting

      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 is Dr. Heather Hirsch. She’s a board-certified internist, and her clinical expertise focuses on women’s health, particularly in midlife and menopause, and its intersection with chronic diseases (ranging from things associated with sexual health, to things like osteoporosis and heart disease).

      So, what does she want us to know?

      HRT can be life-changingly positive, but it can be a shaky start

      Hormone Replacement Therapy (HRT), and in this context she’s talking specifically about the most common kind, Menopausal Hormone Therapy (MHT), involves taking hormones that our body isn’t producing enough of.

      If these are “bioidentical hormones” as used in most of the industrialized world and increasingly also in N. America, then this is by definition a supplement rather than a drug, for what it’s worth, whereas some non-bioidentical hormones (or hormone analogs, which by definition function similarly to hormones but aren’t the same thing) can function more like drugs.

      We wrote a little about his previously:

      Hormone Replacement Therapy: A Tale Of Two Approaches

      For most people most of the time, bioidentical hormones are very much the best way to go, as they are not only more effective, but also have fewer side effects.

      That said, even bioidentical hormones can have some undesired effects, so, how to deal with those?

      Don’t worry; bleed happy

      A reprise of (usually quite light) menstrual bleeding is the most common side effect of menopausal HRT.

      This happens because estrogen affects* the uterus, leading to a build-up and shedding of the uterine lining.

      *if you do not have a uterus, estrogen can effect uterine tissue. That’s not a typo—here we mean the verb “effect”, as in “cause to be”. It will not grow a new uterus, but it can cause some clumps of uterine tissue to appear; this means that it becomes possible to get endometriosis without having a uterus. This information should not be too shocking, as endometriosis is a matter of uterine tissue growing inconveniently, often in places where it shouldn’t, and sometimes quite far from the uterus (if present, or its usual location, if absent). However, the risk of this happening is far lower than if you actually have a uterus:

      What you need to know about endometriosis

      Back to “you have a uterus and it’s making you wish you didn’t”:

      This bleeding should, however, be light. It’ll probably be oriented around a 28-day cycle even if you are taking your hormones at the same dose every day of the month, and the bleeding will probably taper off after about 6 months of this.

      If the bleeding is heavier, all the time, or persists longer than 6 months, then speak to your gynecologist about it. Any of those three; it doesn’t have to be all three!

      Bleeding outside of one’s normal cycle can be caused by anything from fibroids to cancer; statistically speaking it’s probably nothing too dire,but when your safety is in question, don’t bet on “probably”, and do get it checked out:

      When A Period Is Very Late (i.e., Post-Menopause)

      Dr. Hirsch recommends, as possible remedies to try (preferably under your gynecologist’s supervision):

      • lowering your estrogen dose
      • increasing your progesterone dose
      • taking progesterone continuously instead of cyclically

      And if you’re not taking progesterone, here’s why you might want to consider taking this important hormone that works with estrogen to do good things, and against estrogen to rein in some of estrogen’s less convenient things:

      Progesterone Menopausal HRT: When, Why, And How To Benefit

      (the above link contains, as well as textual information, an explanatory video from Dr. Hirsch herself)

      Get the best of the breast

      Calm your tits. Soothe your boobs. Destress your breasts. Hakuna your tatas. Undo the calamity beleaguering your mammaries.

      Ok, more seriously…

      Breast tenderness is another very common symptom when starting to take estrogen. It can worry a lot of people (à la “aagh, what is this and is it cancer!?”), but is usually nothing to worry about. But just to be sure, do also check out:

      Keeping Abreast Of Your Cancer Risk: How To Triple Your Breast Cancer Survival Chances

      Estrogen can cause feelings of breast fullness, soreness, nipple irritation, and sometimes lactation, but this later will be minimal—we’re talking a drop or two now and again, not anything that would feed a baby.

      Basically, it happens when your body hasn’t been so accustomed to normal estrogen levels in a while, and suddenly wakes up with a jolt, saying to itself “Wait what are we doing puberty again now? I thought we did menopause? Are we pregnant? What’s going on? Ok, checking all systems!” and then may calm down not too long afterwards when it notes that everything is more or less as it should be already.

      If this persists or is more than a minor inconvenience though, Dr. Hirsch recommends looking at the likely remedies of:

      • Adjust estrogen (usually the cause)
      • Adjust progesterone (less common)
      • If it’s progesterone, changing the route of administration can ameliorate things

      What if it’s not working? Is it just me?

      Dr. Hirsch advises the most common reasons are simply:

      • wrong formulation (e.g. animal-derived estrogen or hormone analog, instead of bioidentical)
      • wrong dose (e.g. too low)
      • wrong route of administration (e.g. oral vs transdermal; usually transdermal estradiol is most effective but many people do fine on oral; progesterone meanwhile is usually best as a pessary/suppository, but many people do fine on oral)

      Writer’s example: in 2022 there was an estrogen shortage in my country, and while I had been on transdermal estradiol hemihydrate gel, I had to go onto oral estradiol valerate tablets for a few months, because that’s what was available. And the tablets simply did not work for me at all. I felt terrible and I have a good enough intuitive sense of my hormones to know when “something wrong is not right”, and a good enough knowledge of the pharmacology & physiology to know what’s probably happening (or not happening). And sure enough, when I got my blood test results, it was as though I’d been taking nothing. It was such a relief to get back on the gel once it became available again!

      So, if something doesn’t seem to be working for you, speak up and get it fixed if at all possible.

      See also: What You Should Have Been Told About Menopause Beforehand

      Want to know more from Dr. Hirsch?

      You might like this book of hers, which we haven’t reviewed yet, but present here for your interest:

      Unlock Your Menopause Type: A Personalized Guide to Managing Your Menopausal Symptoms and Enhancing Your Health – by Dr. Heather Hirsch

      Enjoy!

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    • Peas vs Green Beans – Which is Healthier?

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      Our Verdict

      When comparing peas to green beans, we picked the peas.

      Why?

      Looking at macros first, peas have nearly 6x the protein, nearly 2x the fiber, and nearly 2x the carbs, making them the “more food per food” choice.

      In terms of vitamins, peas have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, and choline, while green beans have more of vitamins E and K. An easy win for peas.

      In the category of minerals, peas have more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while green beans have more calcium. Another overwhelming win for peas.

      In short, enjoy both (diversity is good), but there’s a clear winner here and it’s peas.

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    • Can you die from long COVID? The answer is not so simple

      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.

      Nearly five years into the pandemic, COVID is feeling less central to our daily lives.

      But the virus, SARS-CoV-2, is still around, and for many people the effects of an infection can be long-lasting. When symptoms persist for more than three months after the initial COVID infection, this is generally referred to as long COVID.

      In September, Grammy-winning Brazilian musician Sérgio Mendes died aged 83 after reportedly having long COVID.

      Australian data show 196 deaths were due to the long-term effects of COVID from the beginning of the pandemic up to the end of July 2023.

      In the United States, the Centers for Disease Control and Prevention reported 3,544 long-COVID-related deaths from the start of the pandemic up to the end of June 2022.

      The symptoms of long COVID – such as fatigue, shortness of breath and “brain fog” – can be debilitating. But can you die from long COVID? The answer is not so simple.

      Jan Krava/Shutterstock

      How could long COVID lead to death?

      There’s still a lot we don’t understand about what causes long COVID. A popular theory is that “zombie” virus fragments may linger in the body and cause inflammation even after the virus has gone, resulting in long-term health problems. Recent research suggests a reservoir of SARS-CoV-2 proteins in the blood might explain why some people experience ongoing symptoms.

      We know a serious COVID infection can damage multiple organs. For example, severe COVID can lead to permanent lung dysfunction, persistent heart inflammation, neurological damage and long-term kidney disease.

      These issues can in some cases lead to death, either immediately or months or years down the track. But is death beyond the acute phase of infection from one of these causes the direct result of COVID, long COVID, or something else? Whether long COVID can directly cause death continues to be a topic of debate.

      Of the 3,544 deaths related to long COVID in the US up to June 2022, the most commonly recorded underlying cause was COVID itself (67.5%). This could mean they died as a result of one of the long-term effects of a COVID infection, such as those mentioned above.

      COVID infection was followed by heart disease (8.6%), cancer (2.9%), Alzheimer’s disease (2.7%), lung disease (2.5%), diabetes (2%) and stroke (1.8%). Adults aged 75–84 had the highest rate of death related to long COVID (28.8%).

      These findings suggest many of these people died “with” long COVID, rather than from the condition. In other words, long COVID may not be a direct driver of death, but rather a contributor, likely exacerbating existing conditions.

      A woman lying in bed in the dark.
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      ‘Cause of death’ is difficult to define

      Long COVID is a relatively recent phenomenon, so mortality data for people with this condition are limited.

      However, we can draw some insights from the experiences of people with post-viral conditions that have been studied for longer, such as myalgic encephalomyelitis or chronic fatigue syndrome (ME/CFS).

      Like long COVID, ME/CFS is a complex condition which can have significant and varied effects on a person’s physical fitness, nutritional status, social engagement, mental health and quality of life.

      Some research indicates people with ME/CFS are at increased risk of dying from causes including heart conditions, infections and suicide, that may be triggered or compounded by the debilitating nature of the syndrome.

      So what is the emerging data on long COVID telling us about the potential increased risk of death?

      Research from 2023 has suggested adults in the US with long COVID were at greater risk of developing heart disease, stroke, lung disease and asthma.

      Research has also found long COVID is associated with a higher risk of suicidal ideation (thinking about or planning suicide). This may reflect common symptoms and consequences of long COVID such as sleep problems, fatigue, chronic pain and emotional distress.

      But long COVID is more likely to occur in people who have existing health conditions. This makes it challenging to accurately determine how much long COVID contributes to a person’s death.

      Research has long revealed reliability issues in cause-of-death reporting, particularly for people with chronic illness.

      Flowers in a cemetery.
      Determining the exact cause of someone’s death is not always easy. Pixabay/Pexels

      So what can we conclude?

      Ultimately, long COVID is a chronic condition that can significantly affect quality of life, mental wellbeing and overall health.

      While long COVID is not usually immediately or directly life-threatening, it’s possible it could exacerbate existing conditions, and play a role in a person’s death in this way.

      Importantly, many people with long COVID around the world lack access to appropriate support. We need to develop models of care for the optimal management of people with long COVID with a focus on multidisciplinary care.

      Dr Natalie Jovanovski, Vice Chancellor’s Senior Research Fellow in the School of Health and Biomedical Sciences at RMIT University, contributed to this article.

      Rose (Shiqi) Luo, Postdoctoral Research Fellow, School of Health and Biomedical Sciences, RMIT University; Catherine Itsiopoulos, Professor and Dean, School of Health and Biomedical Sciences, RMIT University; Kate Anderson, Vice Chancellor’s Senior Research Fellow, RMIT University; Magdalena Plebanski, Professor of Immunology, RMIT University, and Zhen Zheng, Associate Professor, STEM | Health and Biomedical Sciences, RMIT University

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

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        Our Verdict

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        It’s close! This one’s interesting…

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        When it comes to vitamins, hazelnuts have more of vitamins A, B1, B2, B3, B5, B6, B9, C, and E, while cashews have more vitamin K. An easy win for hazelnuts here, and the margins weren’t close.

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        Adding up the sections (ambivalent + clear win for hazelnuts + nominal win for cashews) means that in total today we’re calling it in favour of hazelnuts… But as ever, enjoy both, because both are good and so is diversity!

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