Treat Your Own Knee – by Robin McKenzie

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First, a note about the author: he’s a physiotherapist and not a doctor, but with 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.

The book covers recognizing the difference between arthritis, degeneration, or normal wear and tear, before narrowing down what your actual problem is and what can be done about it.

While there are many possible causes of knee pain (and by causes, we mean the first-level cause, such as “bad posture” or “old sports injury” or “inflammatory diet” or “repetitive strain” etc, not second-level causes that are also symptoms, like inflammation), McKenzie’s approach involves customizing his system to your body’s specific problems and needs. That’s what most of the book is about.

The style is direct and to-the-point; there’s no sensationalization here nor a feel of being sold anything. There’s lots of science scattered throughout, but all with the intent of enabling the reader to understand what’s going on with the problems, processes, and solutions, and why/how the things that work, work. Where there are exercises offered they are clearly-described and well-illustrated.

Bottom line: this is not a fancy book but it is an effective one. If you have knee pain, this is a very worthwhile one to read.

Click here to check out Treat Your Own Knee, and treat your own knee!

PS: if you have musculoskeletal problems elsewhere in your body, you might want to check out the rest of his body parts series (back, hip, neck, wrist, ankle, etc) for the one that’s tailored to your specific problem.

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  • To Medicate or Not? That is the Question! – by Dr. Asha Bohannon

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    Medications are, of course, a necessity of life (literally!) for many, especially as we get older. Nevertheless, overmedication is also a big problem that can cause a lot of harm too, and guess what, it comes with the exact same “especially as we get older” tag too.

    So, what does Dr. Bohannon (a doctor of pharmacy, diabetes educator, and personal trainer too) recommend?

    Simply put: she recommends starting with a comprehensive health history assessment and analysing one’s medication/supplement profile, before getting lab work done, tweaking all the things that can be tweaked along the way, and—of course—not neglecting lifestyle medicine either.

    The book is prefaced and ended with pep talks that probably a person who has already bought the book does not need, but they don’t detract from the practical content either. Nevertheless, it feels a little odd that it takes until chapter 4 to reach “step 1” of her 7-step method!

    The style throughout is conversational and energetic, but not overly padded with hype; it’s just a very casual style. Nevertheless, she brings to bear her professional knowledge and understanding as a doctor of pharmacy, to include her insights into the industry that one might not observe from outside of it.

    Bottom line: if you’d like to do your own personal meds review and want to “know enough to ask the right questions” before bringing it up with your doctor, this book is a fine choice for that.

    Click here to check out To Medicate Or Not, and make informed choices!

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  • Hospitals worldwide are short of saline. We can’t just switch to other IV fluids – here’s why

    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.

    Last week, the Australian Therapeutic Goods Administration added intravenous (IV) fluids to the growing list of medicines in short supply. The shortage is due to higher-than-expected demand and manufacturing issues.

    Two particular IV fluids are affected: saline and compound sodium lactate (also called Hartmann’s solution). Both fluids are made with salts.

    There are IV fluids that use other components, such as sugar, rather than salt. But instead of switching patients to those fluids, the government has chosen to approve salt-based solutions by other overseas brands.

    So why do IV fluids contain different chemicals? And why can’t they just be interchanged when one runs low?

    Pavel Kosolapov/Shutterstock

    We can’t just inject water into a vein

    Drugs are always injected into veins in a water-based solution. But we can’t do this with pure water, we need to add other chemicals. That’s because of a scientific principle called osmosis.

    Osmosis occurs when water moves rapidly in and out of the cells in the blood stream, in response to changes to the concentration of chemicals dissolved in the blood plasma. Think salts, sugars, nutrients, drugs and proteins.

    Too high a concentration of chemicals and protein in your blood stream leads it to being in a “hypertonic” state, which causes your blood cells to shrink. Not enough chemicals and proteins in your blood stream causes your blood cells to expand. Just the right amount is called “isotonic”.

    Mixing the drug with the right amount of chemicals, via an injection or infusion, ensures the concentration inside the syringe or IV bag remains close to isotonic.

    A woman connected to an IV drip looks out a hospital window.
    Australia is currently short on two salt-based IV fluids. sirnength88/Shutterstock

    What are the different types of IV fluids?

    There are a range of IV fluids available to administer drugs. The two most popular are:

    • 0.9% saline, which is an isotonic solution of table salt. This is one of the IV fluids in short supply
    • a 5% solution of the sugar glucose/dextrose. This fluid is not in short supply.

    There are also IV fluids that combine both saline and glucose, and IV fluids that have other salts:

    • Ringer’s solution is an IV fluid which has sodium, potassium and calcium salts
    • Plasma-Lyte has different sodium salts, as well as magnesium
    • Hartmann’s solution (compound sodium lactate) contains a range of different salts. It is generally used to treat a condition called metabolic acidosis, where patients have increased acid in their blood stream. This is in short supply.

    What if you use the wrong solution?

    Some drugs are only stable in specific IV fluids, for instance, only in salt-based IV fluids or only in glucose.

    Putting a drug into the wrong IV fluid can potentially cause the drug to “crash out” of the solution, meaning patients won’t get the full dose.

    Or it could cause the drug to decompose: not only will it not work, but it could also cause serious side effects.

    An example of where a drug can be transformed into something toxic is the cancer chemotherapy drug cisplatin. When administered in saline it is safe, but administration in pure glucose can cause life-threatening damage to a patients’ kidneys.

    What can hospitals use instead?

    The IV fluids in short supply are saline and Hartmann’s solution. They are provided by three approved Australian suppliers: Baxter Healthcare, B.Braun and Fresenius Kabi.

    The government’s solution to this is to approve multiple overseas-registered alternative saline brands, which they are allowed to do under current legislation without it going through the normal Australian quality checks and approval process. They will have received approval in their country of manufacture.

    The government is taking this approach because it may not be effective or safe to formulate medicines that are meant to be in saline into different IV fluids. And we don’t have sufficient capacity to manufacture saline IV fluids here in Australia.

    The Australian Society of Hospital Pharmacists provides guidance to other health staff about what drugs have to go with which IV fluids in their Australian Injectable Drugs Handbook. If there is a shortage of saline or Hartmann’s solution, and shipments of other overseas brands have not arrived, this guidance can be used to select another appropriate IV fluid.

    Why don’t we make it locally?

    The current shortage of IV fluids is just another example of the problems Australia faces when it is almost completely reliant on its critical medicines from overseas manufacturers.

    Fortunately, we have workarounds to address the current shortage. But Australia is likely to face ongoing shortages, not only for IV fluids but for any medicines that we rely on overseas manufacturers to produce. Shortages like this put Australian lives at risk.

    In the past both myself, and others, have called for the federal government to develop or back the development of medicines manufacturing in Australia. This could involve manufacturing off-patent medicines with an emphasis on those medicines most used in Australia.

    Not only would this create stable, high technology jobs in Australia, it would also contribute to our economy and make us less susceptible to future global drug supply problems.

    Nial Wheate, Professor and Director Academic Excellence, Macquarie University and Shoohb Alassadi, Casual academic, pharmaceutical sciences, University of Sydney

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

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  • Is Fast Food Really All That Bad?

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    Yes, yes it is. However, most people misunderstand the nature of its badness, which is what causes problems. The biggest problem is not the acute effects of one afternoon’s burger and fries; the biggest problem is the gradual slide into regularly eating junk food, and the long-term effects of that habit as our body changes to accommodate it (of which, people tend to focus on subcutaneous fat gain as it’s usually the most visible, but that’s really the least of our problems).

    Cumulative effects

    There are, of course, immediate negative effects too, and they’re not without cause for concern. Because of the composition of most junk food, it will almost by definition result in immediate blood sugar spikes, rising insulin levels, and a feeling of fatigue not long afterwards.

    • Within a week of regularly consuming junk food, gut bacteria will change, resulting in moderate cravings, as well as a tendency towards depression and anxiety. Mood swings are likely, as are the gastrointestinal woes associated with any gut microbiota change.
    • Within two weeks, those effects will be greater, the cravings will increase, energy levels will plummet, and likely skin issues may start to show up (our skin mostly works on a 3-week replacement cycle; some things can show up in the skin more quickly or slowly than that, though).
    • Within three weeks, the rest of our blood metrics (e.g. beyond blood sugar imbalances) will start to stray from safe zones. Increased LDL, decreased HDL, and the beginnings of higher cardiovascular disease risk and diabetes risk.
    • Within a month, we will likely see the onset of non-alcoholic fatty liver disease, and chronic inflammation sets in, raising the risk of a lot of other diseases, especially immune disorders and cancer.

    If that seems drastic, along the lines of “eat junk food for a month and get cancer”, well, it’s an elevated risk, not a scheduled diagnosis, but the body is constantly rebuilding itself, for better or for worse, and if we sabotage its efforts by consuming a poor diet, then it will be for worse.

    The good news is: this works both ways, and we can get our body back on track in fairly short order too, by enjoying a healthier diet; our body will be thrilled to start repairing itself. And of course, all these effects, good and bad, are proportional to how well or badly we eat. There’s a difference between doing a “Supersize Me” month-long 100% junk food diet, and “merely” getting a junk food breakfast each day and eating healthily later.

    In short, if your diet is only moderately bad, then you will only be moderately unwell.

    For more on all of this, enjoy:

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

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    Take care!

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Related Posts

  • Fermenting Everything – by Andy Hamilton
  • HRT & Your Heart

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝So the reason that someone on estrogen has a slightly higher chance of a heart attack is…what? Is it just because there’s a higher body fat?❞

    There shouldn’t be higher chance of a heart attack once everything’s been taken into account, and indeed estrogen has some cardioprotective benefits, along with competing properties, e.g:

    ❝The cardiovascular effects of estrogen require a careful balancing act between possible advantages, such as enhanced lipid profiles and vascular function, and possible concerns, like increased thrombotic risk.

    Estrogen has cardioprotective properties in premenopausal women❞

    ~ Dr. Ayesha Javed et al.

    Source: The Relationship Between Myocardial Infarction and Estrogen Use: A Literature Review

    The risks and benefits of HRT are numerous, and/but a lot of the risks are associated only with animal-derived HRT rather bioidentitical, so you might want to check out our previous article:

    HRT: A Tale Of Two Approaches (Bioidentical vs Animal)

    Would you like this section to be bigger? If so, send us more questions!

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  • Dangers Of Root Canals And Crowns, &  What To Do Instead

    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.

    Dr. Michelle Jorgensen, a dentist, tells us that it’s a lot rarer than people think to actually need a crown or a root canal; there are ways of avoiding such:

    The tooth, the whole tooth, and nothing but the tooth?

    First, some of the problems with the treatments that are most popular, especially in the US:

    Problems with root canals:

    • Involves cleaning and filling the tooth’s main canal but leaves microtubules that can harbor dead tissue and attract bacteria.
    • This can lead to infections, often undetected for a long time due to the nerve removal, potentially harming overall health and weakening the tooth.
    • Root canals often result in brittle teeth that can break, necessitating crowns.

    And then…

    Problems with crowns:

    • A crown requires significant removal of tooth structure (up to 1.5 mm of enamel), making the tooth more vulnerable and sensitive.
    • Crowns can also lead to new cavities underneath due to weak bonding to dentin.
    • The cycle often leads from a healthy tooth to fillings, crowns, root canals, and eventual extraction (and then, perhaps, an implant in its place). That’s great for the dentist, but not so great for you.

    Biomimetic dentistry the exciting name currently being used for what has been more prosaically called “conservative restorative dentistry”, which in turn has also been known by other names in recent decades, and its goal is to strengthen and preserve natural teeth as much as possible.

    Methods it uses:

    • Treats affected but still living teeth with non-invasive procedures.
    • Uses ozone treatment to kill bacteria in deep cavities, avoiding direct nerve exposure.
    • Applies conservative partial restorations like onlays instead of full crowns.

    Benefits of this approach:

    • Preserves enamel, minimizes trauma, and reduces the risk of tooth death.
    • Maintains long-term tooth structure and health.
    • 95% success rate in saving affected teeth without resorting to root canals.

    In short, Dr. Jorgensen says that 60–80% of traditional crowns and root canals can be avoided. Which is surely a good thing.

    For more on all of this, enjoy:

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    Want to learn more?

    You might also like:

    Tooth Remineralization: How To Heal Your Teeth Naturally

    Take care!

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  • Put Your Feet Up! (Against A Wall, For 20 Minutes)

    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.

    Feel free to browse our articles while you do

    Here are 10 good reasons to give it a try; there are another 10 in the short (3:18) video:

    • Improves blood circulation
    • Improves blood pressure
    • Relaxes the body as a whole
    • Alleviates lower back tension
    • Eases headaches and migraines
    • Reduces knee pain
    • Relieves swelling in feet and ankles
    • Improves lymphatic flow
    • Stretches the hamstrings (and hip flexors, if you do it wide)
    • Helps quiet the mind

    As for the rest…

    Click Here If The Embedded Video Doesn’t Load Automatically

    PS: about that circulation… As a general rule of thumb, anything that slightly confuses the heart (anatomically, not romantically) will tend to have a beneficial effect, in moderation. This goes for being upside-down (as is partly the case here), and also for high-intensity interval training (HIIT):

    How To Do HIIT (Without Wrecking Your Body)

    Take care!

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