
Treat Your Own Back – by Robin McKenzie
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A quick note about the author first: he’s a physiotherapist and not a doctor, but with over 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. And certainly, if you visit any physiotherapist, they will probably have some of his books on their own shelves.
This book is intended for the layperson, and as such, explains everything that you need to know, in order to diagnose and treat your back. To this end, he includes assorted tests to perform, a lot of details about various possible back conditions, and then exercises to fix it, i.e. fix whatever you have now learned that the problem is, in your case (if indeed you didn’t know for sure already).
Of course, not everything can be treated by exercises, and he does point to what other things may be necessary in those cases, but for the majority, a significant improvement (if not outright symptom-free status) can be enjoyed by applying the techniques described in this book.
Bottom line: for most people, this book gives you the tools required to do exactly what the title says.
Click here to check out Treat Your Own Back, and treat your own back!
PS: if your issue is not with your back, we recommend you check out his other books in the series (neck, shoulder, hip, knee, ankle) 😎
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Ageless – by Dr. Andrew Steele
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So, yet another book with “The new science of…” in the title; does this one deliver new science?
Actually, yes, this time! The author was originally a physicist before deciding that aging was the number one problem that needed solving, and switched tracks to computational biology, and pioneered a lot of research, some of the fruits of which can be found in this book, in amongst a more general history of the (very young!) field of biogerontology.
Downside: most of this is not very practical for the lay reader; most of it is explanations of how things happen on a cellular and/or genetic level, and how we learned that. A lot also pertains to what we can learn from animals that either age very slowly, or are biologically immortal (in other words, they can still be killed, but they don’t age and won’t die of anything age-related), or are immune to cancer—and how we might borrow those genes for gene therapy.
However, there are also chapters on such things as “running repairs”, “reprogramming aging”, and “how to live long enough to live even longer”.
The style is conversational pop science; in the prose, he simply states things without reference, but at the back, there are 40 pages of bibliography, indexed in the order in which they occurred and prefaced with the statement that he’s referencing in each case. It’s an odd way to do citations, but it works comfortably enough.
Bottom line: if you’d like to understand aging on the cellular level, and how we know what we know and what the likely future possibilities are, then this is a great book; it’s also simply very enjoyable to read, assuming you have an interest in the topic (as this reviewer does).
Click here to check out Ageless, and understand the science of getting older without getting old!
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How Your Brain Chooses What To Remember
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During the day, your brain is simply too busy to encode memories without interfering with normal processing. At night, however…
The filing system
The brain decides which memories to keep based on significance, using sharp brain wave ripples as an internal bookmarking system. Everyday memories fade, while important events are tagged in this manner for consolidation during sleep.
How does it do this? It starts in the hippocampus, which records experiences during wakefulness and replays them repeatedly at high speed during sleep, preparing them for transfer to the neocortex.
How do we know? Uniform Manifold Approximation & Projection (UMAP) for dimension reduction is a tool that condenses 400-dimensional neural activity data into 3D for visualization. Mice navigating a maze showed hippocampal activity encoding location and learning progression; it also showed neural patterns reflecting maze layout and task mastery.
What this means in practical terms: you need to get good sleep if you don’t want to lose your memories!
For more on all of this, enjoy:
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Want to learn more?
You might also like to read:
How To Boost Your Memory Immediately (Without Supplements)
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Cabbage vs Zucchini – Which is Healthier?
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Our Verdict
When comparing cabbage to zucchini, we picked the cabbage.
Why?
In terms of macros, cabbage has 2.5x the fiber, as well as slightly more protein and carbs, making it the more nutrient-dense option in the macronutrient category.
In the category of vitamins, cabbage has more of vitamins B1, B5, B7, B9, C, E, and K, while zucchini has more of vitamins A, B2, B3, and B6, yielding a 7:4 win to cabbage in this round.
Looking at minerals next, cabbage has more calcium and iron, while zucchini has more copper, magnesium, phosphorus, potassium, and zinc, winning a round finally.
In other considerations, cabbages also have notably more polyphenols, so that’s another round in their favor.
Adding up the sections makes for a clear overall win for cabbages, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
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Super-Nutritious Shchi ← for what to do with that cabbage
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Shame and blame can create barriers to vaccination
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Understanding the stigma surrounding infectious diseases like HIV and mpox may help community health workers break down barriers that hinder access to care.
Looking back in history can provide valuable lessons to confront stigma in health care today, especially toward Black, Latine, LGBTQ+, and other historically underserved communities disproportionately affected by COVID-19 and HIV.
Public Good News spoke with Sam Brown, HIV prevention and wellness program manager at Civic Heart, a community-based organization in Houston’s historic Third Ward, to understand the effects of stigma around sexual health and vaccine uptake.
Brown shared more about Civic Heart’s efforts to provide free confidential testing for sexually transmitted infections, counseling and referrals, and information about COVID-19, flu, and mpox vaccinations, as well as the lessons they’re learning as they strive for vaccine equity.
Here’s what Brown said.
[Editor’s note: This content has been edited for clarity and length.]
PGN: Some people on social media have spread the myth that vaccines cause AIDS or other immune deficiencies when the opposite is true: Vaccines strengthen our immune systems to help protect against disease. Despite being frequently debunked, how do false claims like these impact the communities you serve?
Sam Brown: Misinformation like that is so hard to combat. And it makes the work and the path to overall community health hard because people will believe it. In the work that we do, 80 percent of it is changing people’s perspective on something they thought they knew.
You know, people don’t even transmit AIDS. People transmit HIV. So, a vaccine causing immunodeficiency doesn’t make sense.
With the communities we serve, we might have a person that will believe the myth, and because they believe it, they won’t get vaccinated. Then later, they may test positive for COVID-19.
And depending on social determinants of health, it can impact them in a whole heap of ways: That person is now missing work, they’re not able to provide for their family—if they have a family. It’s this mindset that can impact a person’s life, their income, their ability to function.
So, to not take advantage of something like a vaccine that’s affordable, or free for the most part, just because of misinformation or a misunderstanding—that’s detrimental, you know.
For example, when we talk to people in the community, many don’t know that they can get mpox from their pet, or that it’s zoonotic—that means that it can be transferred between different species or different beings, from animals to people. I see a lot of surprise and shock [when people learn this].
It’s difficult because we have to fight the misinformation and the stigma that comes with it. And it can be a big barrier.
People misunderstand. [They] think that “this is something that gay people or the LGBTQ+ community get,” which is stigmatizing and comes off as blaming. And blaming is the thing that leads us to be misinformed.
PGN: In the last couple years, your organization’s HIV Wellness program has taken on promoting COVID-19, flu, and mpox vaccines to the communities you serve. How do you navigate conversations between sexual health and infectious diseases? Can you share more about your messaging strategies?
S.B.: As we promoted positive sexual health and HIV prevention, we saw people were tired of hearing about HIV. They were tired of hearing about how PrEP works, or how to prevent HIV.
But, when we had an outbreak of syphilis in Houston just last year, people were more inclined to test because of the severity of the outbreak.
So, what our team learned is that sometimes you have to change the message to get people what they need.
We changed our message to highlight more syphilis information and saw that we were able to get more people tested for HIV because we correlated how syphilis and HIV are connected and how a person can be susceptible to both.
Using messages that the community wants and pairing them with what the community needs has been better for us. And we see that same thing with COVID-19, the flu, and RSV. Sometimes you just can’t be married to a message. We’ve had to be flexible to meet our clients where they are to help them move from unsafe practices to practices that are healthy and good for them and their communities.
PGN: You’ve mentioned how hard it is to combat stigma in your work. How do you effectively address it when talking to people one-on-one?
S.B.: What I understand is that no one wants to feel shame. What I see people respond to is, “Here’s an opportunity to do something different. Maybe there was information that you didn’t know that caused you to make a bad decision. And now here’s an opportunity to gain information so that you can make a better decision.”
People want to do what they want to do; they want to live how they want to live. And we all should be able to do that as long as it’s not hurting anyone, but also being responsible enough to understand that, you know, COVID-19 is here.
So, instead of shaming and blaming, it’s best to make yourself aware and understand what it is and how to treat it. Because the real enemy is the virus—it’s the infection, not the people.
When we do our work, we want to make sure that we come from a strengths-based approach. We always look at what a client can do, what that client has. We want to make sure that we’re empowering them from that point. So, even if they choose not to prioritize our message right now, we can’t take that personally. We’ll just use it as a chance to try a new way of framing it to help people understand what we’re trying to say.
And sometimes that can be difficult, even for organizations. But getting past that difficulty comes with a greater opportunity to impact someone else.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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As the definition of autism expands, are we losing sight of those with the greatest needs?
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Thinking about autism has evolved.
Just three decades ago, autism was a relatively rare and clearly defined condition, diagnosed in people with limited verbal language and highly repetitive behaviour.
Today, autism is diagnosed along a spectrum of a wide range of abilities, from people who may require 24-hour care to those able to live independently.
Around 290,900 Australians are diagnosed with autism, a 42% increase from an estimated 205,200 in 2018.
For many people and their families, this has been an overwhelmingly positive change that has meant recognition of difference, and access to support they previously didn’t have.
But expanding the diagnostic boundaries of autism has also had unintended consequences. Are we leaving those with the most profound disability behind?
Martin Adams/Unsplash An expanding definition
Few diagnoses have broadened their diagnostic boundaries as much or as quickly as autism. In the space of a generation, autism went from a narrowly defined clinical condition to one of the most expansive categories in medicine. We now understand someone can be autistic without having an intellectual disability or significant language difficulties.
Today, autism is diagnosed based on differences in social communication and restricted or repetitive behaviours that are significant enough to affect everyday functioning.
At one end of the spectrum are people who may live independently but experience difficulties with social interaction, managing changes and sensory sensitivities.
At the other end are those with profound disability. They may have minimal spoken language, intellectual disability and require lifelong, around-the-clock support.
While there is broad international agreement about the core features of autism, the boundaries of the diagnosis continue to evolve. This means more people meet the threshold for diagnosis.
For example, there is evidence that some children in the 1990s who may have been described as “socially awkward” – but had autism specifically ruled out as a diagnosis – would now meet modern diagnostic criteria.
Autism can be a difference – and a disability
For many people, this expanded definition of autism has been positive.
In addition to better access to support, diagnosis can give some people a way of thinking about and understanding their experiences of the world – and their interactions with others – which previously may have been confusing or misunderstood.
This is part of a broader shift towards viewing autism through a neurodiversity lens. Autism is seen by many not as a clinical condition, but as a natural variation in human thinking, communication and behaviour.
However, for other autistic people what they live with is more than difference – it is a profound disability that affects their capacity to live independently.
So, what are the downsides?
There is a worry from some parents, researchers and some autistic people themselves that increased focus on autistic people with milder presentations might have inadvertently impacted how we recognise and understand the needs of those with profound disability.
Visibility
Increasingly, autism is portrayed in traditional media – and particularly social media – through milder and more relatable experiences. This risks making those with more profound disability less visible in public consciousness.
Some parents have described their experiences of caring for autistic children with profound disability and the isolation they feel within a culture that increasingly views autism in a starkly different way to their lived reality.
Over-medicalisation
Broadening diagnostic boundaries also risks medicalising what are in fact broadly typical differences among developing children, meaning more children are viewed through a clinical lens.
Medicalisation can have unintended consequences. These include reducing expectations of the child and their development, and providing them therapeutic supports that may be unnecessary, inappropriate or harmful.
Resources
Historically, access to support in schools and disability systems such as the National Disabilty Insurance Scheme (NDIS) has been closely tied to whether someone has a diagnosis. As more people meet criteria for autism, it places more pressure on finite funding and clinical capacity.
When resources are stretched, it can be harder for those with the most complex needs to access the level of support they require for day-to-day life.
The government’s recently announced reforms for the NDIS recognise and respond to some of these tensions. Focus will shift towards providing funding support based on functional need, rather than diagnosis.
Research
With broader definitions, research has moved towards focusing almost exclusively on more cognitively able autistic individuals. While around 40% of autistic children have an intellectual disability, they make up only about 6% of research participants.
This means those who may stand to benefit the most from research that can improve quality of life are, often, the least represented in it.
Finding a balance between inclusion and precision
In many ways, the expansion of autism has been a story of progress. More people feel recognised. More individuals and their families have access to supports. And there is far greater community acceptance of difference.
But progress brings new challenges. As a concept for guiding research, evidence-based clinical practice and policy, the broadened definition of autism has been stretched to the point of breaking.
In response, some clinical and research experts have advocated for a separate diagnostic category of “profound autism” in order to better highlight the needs of these individuals. Others have warned this could undermine the social advances made, and force those with milder levels of disability back to the margins.
The challenge is to retain the gains of broader recognition while ensuring those with the most complex needs remain clearly in view. A spectrum can accommodate diversity. But it must have enough precision to guide action for those who need it the most.
Andrew Whitehouse, Deputy Director, The Kids Research Institute Australia, Professor of Autism Research, The University of Western Australia; David Trembath, Head of Autism Research and Senior Principal Research Fellow, The Kids Research Institute Australia, and Mirko Uljarevic, Professor/Senior Principal Research Fellow, The Kids Research Institute
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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When You Don’t Have Enough Time To Exercise…
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That’s not quite right:
The time we have
The problem: thinking workouts only count if they are long, perfectly planned, and high-energy leads to doing nothing when those standards cannot be met.
In reality: something always beats nothing, and aiming for possibility instead of perfection allows us to build consistency.
Think of in terms of three types of time: micro time is 1–5 minute pockets, window time is 10–20 minute openings, and anchor time is planned, predictable sessions.
Most people’s fitness plans fail because building fitness only around anchor time causes routines to collapse when life intervenes, as it all so often does. So, instead, using micro, window, and anchor time together creates hours of movement without changing your schedule.
For this reason, “exercise snacking” helps a lot, e.g. short bursts of squats while dinner cooks, or push-ups between calls, this kind of thing. With just a few such impromptu sessions per day, you can easily build momentum without disrupting your schedule.
In terms of habit-forming, it also helps to attach movement to routines you already do, such as stretching after brushing your teeth, or walking after closing your laptop.
In short: for even the busiest person, time is not the real problem! Outdated beliefs about what counts as a workout are usually the real issue, and designing an approach that fits for real life is what makes consistency possible.
For more on all of this, enjoy:
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