What Happens To Your Body When You Do Squats Every Day-Not Just For Legs!

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Squat Every Day? Yes, Please!

It’s back to basics with this video (below). Passion for Health’s video, “What Happens To Your Body When You Do Squats Every Day-Not Just For Legs!” really brings home how squats aren’t just a one-trick pony for your legs.

The humble bodyweight squat is shown to contribute to everything from bolstering all-around lower body strength to bettering bone density and increasing metabolism.

Indeed, squats are so powerful that we reviewed a whole book that focuses just on the topic of squatting. Other, broader books on exercise also focus on the positive impacts that squatting can make.

A proper squat goes beyond your legs, engaging your core, enhancing joint health, and, some argue, can lead to improved balance and circulation.

(Plus, they’re easy to execute, given they can be done anywhere, without any equipment).

This is probably why Luigi Fontana and Dr Rangan Chatterjee have spoken about the benefits of squatting.

How Should We Start?

The video goes beyond the ‘why’ and delves into the ‘how’, offering step-by-step squatting techniques.

It answers the burning question: should you really be doing squats every day? 

(Hint: the answer is most likely “yes”).

Of course, some of us may not be able to squat, and for those, we’ll feature alternatives in a future article.

For beginners, the advice is to start slow, aiming for 10 repetitions. You can gradually increase that count as you feel your muscles strengthen. Experienced gym-goers might push for 20 or more reps, adding variations like jump squats for an extra challenge.

The key takeaway is to listen to your body and ensure rest days for muscle recovery.

At the end of the day, Passion for Health’s video is a treasure trove for squat lovers, from novices to the seasoned, and insists on the importance of form, frequency, and listening to one’s body.

How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • The Immunostimulant Superfood

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    Eat These Greens!

    Chlorella vulgaris, henceforth “chlorella”, is a simple green algae that has a lot of health benefits.

    Note: most of the studies here are for Chlorella vulgaris specifically. However, some are for other species of the Chlorella genus, of which Chlorella vulgaris is by far the most common, hence the name (vulgaris = common). The relevant phytochemical properties appear to be the same regardless.

    Superfood

    While people generally take it as a supplement rather than a food item in any kind of bulk, it is more than 50% protein and contains all 9 essential amino acids.

    As you might expect of a green superfood, it’s also full of many antioxidants, most of them carotenoids, and these pack a punch, for example against cancer:

    Antiproliferative effects of carotenoids extracted from Chlorella ellipsoidea and Chlorella vulgaris on human colon cancer cells

    It also has a lot of vitamins and minerals, and even omega-3.

    Which latter also means it helps improve lipids and is thus particularly…

    Heart healthy

    ❝Daily consumption of Chlorella supplements provided the potential of health benefits reducing serum lipid risk factors, mainly triglycerides and total cholesterol❞

    ~ Dr. Na Hee Ryu et al.

    Read more: Impact of daily Chlorella consumption on serum lipid and carotenoid profiles in mildly hypercholesterolemic adults: a double-blinded, randomized, placebo-controlled study

    Its heart-healthy benefits don’t stop at lipids though, and include blood pressure management, as in this study that found…

    ❝GABA-rich Chlorella significantly decreased high-normal blood pressure and borderline hypertension, and is a beneficial dietary supplement for prevention of the development of hypertension. ❞

    ~ Dr. Morio Shimada et al.

    Read more: Anti-hypertensive effect of gamma-aminobutyric acid (GABA)-rich Chlorella on high-normal blood pressure and borderline hypertension in placebo-controlled double blind study

    About that GABA, if you’re curious about that, check out:

    GABA Against Stress, Anxiety, & More

    May remove heavy metals

    We’re going with “may” for this one as we could only find animal studies so far (probably because most humans don’t have megadoses of heavy metals in them, which makes testing harder).

    Here’s an example animal study, though:

    Enhanced elimination of tissue methyl mercury in [Chlorella]-fed mice

    Immunostimulant

    This one’s clearer, for example in this 8-week study (with humans) that found…

    ❝Serum concentrations of interferon-γ (p<0.05) and interleukin-1β (p<0.001) significantly increased and that of interleukin-12 (p<0.1) tended to increase in the Chlorella group.

    The increments of these cytokines after the intervention were significantly bigger in the Chlorella group than those in the placebo group. In addition, NK cell activities (%) were significantly increased in Chlorella group, but not in Placebo group.

    The increments of NK cell activities (%) were also significantly bigger in the Chlorella group than the placebo group.

    Additionally, changed levels of NK cell activity were positively correlated with those of serum interleukin-1β (r=0.280, p=0.047) and interferon-γ (r=0.271, p<0.005).❞

    ~ Dr. Jung Hyun Kwak et al.

    tl;dr = it boosts numerous different kinds of immune cells

    Read more: Beneficial immunostimulatory effect of short-term Chlorella supplementation: enhancement of natural killer cell activity and early inflammatory response (randomized, double-blinded, placebo-controlled trial)

    PS, if you click though to the study, you may be momentarily alarmed by the first paragraph of the abstract that says “However, there were no direct evidences for the effect of Chlorella supplementation on immune/inflammation response in healthy humans“

    this is from the “Background” section of the abstract, so what they are saying is “before we did this study, nobody had done this yet”.

    So, be assured that the results are worthwhile and compelling.

    Is it safe?

    Based on the studies, it has a good safety profile. However, as it boosts the immune system, you may want to check with your doctor if you have an autoimmune disorder, and/or you are on immunosuppressants.

    And in general, of course always check with your doctor/pharmacist if unsure about any potential drug interactions.

    Want some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • Spoon-Fed – by Dr. Tim Spector

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    Dr. Spector looks at widespread beliefs about food, and where those often scientifically disproven beliefs come from. Hint, there’s usually some manner of “follow the money”.

    From calorie-counting to cholesterol content, from fish to bottled water, to why of all the people who self-report having an allergy, only around half turn out to actually have one when tested, Dr. Spector sets the record straight.

    The style is as very down-to-earth and not at all self-aggrandizing; the author acknowledges his own mistakes and limitations along the way. In terms of pushing any particular agenda, his only agenda is clear: inform the public about bad science, so that we demand better science going forwards. Along the way, he gives us lots of information that can inform our personal health choices based on better science than indiscriminate headlines wildly (and sometimes intentionally) misinterpreting results.

    Read this book, and you may find yourself clicking through to read the studies for yourself, next time you see a bold headline.

    Bottom line: this book looks at a lot of what’s wrong with what a lot of people believe about healthy eating. Regular 10almonds readers might not find a lot that’s new here, but it could be a great gift for a would-be health-conscious friend or relative

    Click here to check out Spoon-Fed, and bust some myths!

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  • Easy Ways To Fix Brittle, Dry, Wiry Hair

    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. Sam Ellis, a dermatologist, specializes in skin, hair, and nail care—and she’s here with professional knowledge:

    Tackling the problem at the root

    As we age, hair becomes less shiny, more brittle, coarse, wiry, or gray. More concerningly for many, hair thinning and shedding increases due to shortened growth phases and hormonal changes.

    The first set of symptoms there are largely because sebum production decreases, leading to dry hair. It’s worth bearing in mind though, that factors like UV radiation, smoking, stress, and genetics contribute to hair aging too. So while we can’t do much about genetics, the modifiable factors are worth addressing.

    Menopause and the corresponding “andropause” impact hair health, and hormonal shifts, not just aging, drive many hair changes. Which is good to know, because it means that HRT (mostly: topping up estrogen or testosterone as appropriate) can make a big difference. Additionally, topical/oral minoxidil and DHT blockers (such as finasteride or dutasteride) can boost hair density. These things come with caveats though, so do research any possible treatment plan before embarking on it, to be sure you are comfortable with all aspects of it—including that if you use minoxidil, while on the one hand it indeed works wonders, on the other hand, you’ll then have to keep using minoxidil for the rest of your life or your hair will fall out when you stop. So, that’s a commitment to be thought through before beginning.

    Nutritional deficiencies (iron, zinc, vitamin D) and insufficient protein intake hinder hair growth, so ensure proper nutrition, with sufficient protein and micronutrients.

    While we’re on the topic of “from the inside” things: take care to manage stress healthily, as stress negatively affects hair health.

    Now, as for “from the outside”…

    Dr. Ellis recommends moisturizing shampoos/conditioners; Virtue and Dove brands she mentions positively. She also recommends bond repair products (such as K18 and Olaplex) that restore hair integrity, and heat protectants (she recommends: Unite 7 Seconds) as well as hair oils in general that improve hair condition.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Gentler Hair Health Options

    Take care!

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  • Get Better Sleep: Beyond The Basics

    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.

    First though, for the sake of being methodical, let’s quickly note the basics:

    • Aim for 7–9 hours per night
    • Set a regular bedtime and (equally important!) regular getting-up time
    • Have a 2-hour wind-down period before bed, to decompress from any stresses of the day
    • Minimal device/screen usage before bed
    • Abstain from stimulants for as long before bed as reasonably possible (caffeine elimination halflife is 4–8 hours depending on your genes, call it 6 hours average to eliminate half (not the whole lot), and you’ll see it’s probably best to put a cap on it earlier rather than later).
    • Abstain from alcohol, ideally entirely, but allow at least 1hr/unit before bed. So for example, 1hr for a 1oz single shot of spirits, or 2–3 hours for a glass of wine (depending on size), or 3–4 hours for a martini (depending on recipe). Not that that is not the elimination time, nor even the elimination halflife of alcohol, it’s just a “give your body a chance at least” calculation. If you like to have a drink to relax before bed, then well, only you can decide what you like more: that or actually getting restorative sleep.
    • Consider a warm bath/shower before bed, if that suits your schedule.
    • Wash and change your bedsheets more often than seems necessary. Or if that’s too onerous, at least change the pillowcases more often, which makes quite a difference already.
    • Lower the temperature of your bedroom shortly before bedtime; this will help cue the body to produce melatonin
    • Make your bedroom as dark as reasonably possible. Invest in blackout blinds/curtains, and remove any pesky electronics, or at least cover their little LEDs if it’s something that reasonably needs to remain on.

    Ok, now, onwards…

    Those 7–9 hours? Yes, it goes for you too.

    A lot of people mistake getting 6 hours sleep per night for only needing 6 hours sleep per night. Sure, you may still be alive after regularly getting 6 hours, but (unless you have a rare mutation of the ADRB1 gene) it will be causing harm, and yes, that includes later in life; we don’t stop needing so much sleep, even stop getting it:

    Why You Probably Need More Sleep

    With this in mind, it becomes important to…

    Prioritize your sleep—which means planning for it!

    When does your bedtime routine start? According to sleep scientist Dr. Lisa Matricciani, it starts before breakfast. This is because the things we do earlier in the day can greatly affect the amount (and quality) of sleep we get later. For example, a morning moderate-to-intense exercise session greatly improves sleep at night:

    Planning Ahead For Better Sleep

    As for quality, that is as important as quantity, and it’s not just about “soundness” of sleep:

    The 6 Dimensions Of Sleep (And Why They Matter)

    “What gets measured, gets done” goes for sleep too

    Sleep-deprived people usually underestimate how sleep-deprived they are. This is for the same reason as why drunk people usually underestimate how drunk they are—to put it in words that go for both situations: a cognitively impaired person lacks the cognitive function to realize how cognitively impaired they are.

    Here’s the science on that, by the way:

    How Sleep-Deprived Are You, Really?

    For that reason, we recommend using sleep-tracking software (there are many apps for that) on your phone or, ideally, a wearable device (such as a smartwatch or similar).

    A benefit of doing so is that we don’t think “well, I slept from 10pm to 6am, so that’s 8 hours”, if our device tells us we slept between 10:43pm and 5:56 am with 74% sleep efficiency because we woke up many times.

    As an aside, sleep efficiency should be about 85%, by the way. Why not 100%, you ask? It’s because if your body is truly out like a light for the entire night, something is wrong (either you were very sleep-deprived, or you have been drugged, that kind of thing). See also:

    An unbroken night’s sleep is a myth. Here’s what good sleep looks like.

    So waking up during the night is normal, and nothing to worry about per se. If you do find trouble getting back to sleep, though:

    How to Fall Back Asleep After Waking Up in the Middle of the Night

    Be careful about how you try to supplement sleep

    This goes both for taking substances of various kinds, and napping. Some sleep aids can help, but many are harmful and/or do not really work as such; here’s a rundown of examples of those:

    Safe Effective Sleep Aids For Seniors?

    And when it comes to napping, timing is everything:

    How To Nap Like A Pro (No More “Sleep Hangovers”!)

    Want to know a lot more?

    This is the book on sleep:

    Why We Sleep – by Dr. Matthew Walker

    Enjoy!

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  • The Oxygen Advantage – by Patrick McKeown

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    You probably know to breathe through your nose, and use your diaphragm. What else does this book have to offer?

    A lot of the book is aimed at fixing specific problems, and optimizing what can be optimized—including with tips and tricks you may not have encountered before. Yet, the offerings are not bizarre either; we don’t need to learn to breathe through our ears while drinking a glass of water upside down or anything.

    Rather, such simple things as improving one’s VO₂Max by occasionally holding one’s breath while walking briskly. But, he advises specifically, this should be done by pausing the breath halfway through the exhalation (a discussion of the ensuing physiological response is forthcoming).

    Little things like that are woven throughout the book, whose style is mostly anecdotal rather than hard science, yet is consistent with broad scientific consensus in any case.

    Bottom line: if you’ve any reason to think your breathing might be anything less than the best it could possibly be, this book is likely to help you to tweak it to be a little better.

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  • Their First Baby Came With Medical Debt. These Illinois Parents Won’t Have Another.

    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.

    JACKSONVILLE, Ill. — Heather Crivilare was a month from her due date when she was rushed to an operating room for an emergency cesarean section.

    The first-time mother, a high school teacher in rural Illinois, had developed high blood pressure, a sometimes life-threatening condition in pregnancy that prompted doctors to hospitalize her. Then Crivilare’s blood pressure spiked, and the baby’s heart rate dropped. “It was terrifying,” Crivilare said.

    She gave birth to a healthy daughter. What followed, though, was another ordeal: thousands of dollars in medical debt that sent Crivilare and her husband scrambling for nearly a year to keep collectors at bay.

    The Crivilares would eventually get on nine payment plans as they juggled close to $5,000 in bills.

    “It really felt like a full-time job some days,” Crivilare recalled. “Getting the baby down to sleep and then getting on the phone. I’d set up one payment plan, and then a new bill would come that afternoon. And I’d have to set up another one.”

    Crivilare’s pregnancy may have been more dramatic than most. But for millions of new parents, medical debt is now as much a hallmark of having children as long nights and dirty diapers.

    About 12% of the 100 million U.S. adults with health care debt attribute at least some of it to pregnancy or childbirth, according to a KFF poll.

    These people are more likely to report they’ve had to take on extra work, change their living situation, or make other sacrifices.

    Overall, women between 18 and 35 who have had a baby in the past year and a half are twice as likely to have medical debt as women of the same age who haven’t given birth recently, other KFF research conducted for this project found.

    “You feel bad for the patient because you know that they want the best for their pregnancy,” said Eilean Attwood, a Rhode Island OB-GYN who said she routinely sees pregnant women anxious about going into debt.

    “So often, they may be coming to the office or the hospital with preexisting debt from school, from other financial pressures of starting adult life,” Attwood said. “They are having to make real choices, and what those real choices may entail can include the choice to not get certain services or medications or what may be needed for the care of themselves or their fetus.”

    Best-Laid Plans

    Crivilare and her husband, Andrew, also a teacher, anticipated some of the costs.

    The young couple settled in Jacksonville, in part because the farming community less than two hours north of St. Louis was the kind of place two public school teachers could afford a house. They saved aggressively. They bought life insurance.

    And before Crivilare got pregnant in 2021, they enrolled in the most robust health insurance plan they could, paying higher premiums to minimize their deductible and out-of-pocket costs.

    Then, two months before their baby was due, Crivilare learned she had developed preeclampsia. Her pregnancy would no longer be routine. Crivilare was put on blood pressure medication, and doctors at the local hospital recommended bed rest at a larger medical center in Springfield, about 35 miles away.

    “I remember thinking when they insisted that I ride an ambulance from Jacksonville to Springfield … ‘I’m never going to financially recover from this,’” she said. “‘But I want my baby to be OK.’”

    For weeks, Crivilare remained in the hospital alone as covid protocols limited visitors. Meanwhile, doctors steadily upped her medications while monitoring the fetus. It was, she said, “the scariest month of my life.”

    Fear turned to relief after her daughter, Rita, was born. The baby was small and had to spend nearly two weeks in the neonatal intensive care unit. But there were no complications. “We were incredibly lucky,” Crivilare said.

    When she and Rita finally came home, a stack of medical bills awaited. One was already past due.

    Crivilare rushed to set up payment plans with the hospitals in Jacksonville and Springfield, as well as the anesthesiologist, the surgeon, and the labs. Some providers demanded hundreds of dollars a month. Some settled for monthly payments of $20 or $25. Some pushed Crivilare to apply for new credit cards to pay the bills.

    “It was a blur of just being on the phone constantly with all the different people collecting money,” she recalled. “That was a nightmare.”

    Big Bills, Big Consequences

    The Crivilares’ bills weren’t unusual. Parents with private health coverage now face on average more than $3,000 in medical bills related to a pregnancy and childbirth that aren’t covered by insurance, researchers at the University of Michigan found.

    Out-of-pocket costs are even higher for families with a newborn who needs to stay in a neonatal ICU, averaging $5,000. And for 1 in 11 of these families, medical bills related to pregnancy and childbirth exceed $10,000, the researchers found.

    “This forces very difficult trade-offs for families,” said Michelle Moniz, a University of Michigan OB-GYN who worked on the study. “Even though they have insurance, they still have these very high bills.”

    Nationwide polls suggest millions of these families end up in debt, with sometimes devastating consequences.

    About three-quarters of U.S. adults with debt related to pregnancy or childbirth have cut spending on food, clothing, or other essentials, KFF polling found.

    About half have put off buying a home or delayed their own or their children’s education.

    These burdens have spurred calls to limit what families must pay out-of-pocket for medical care related to pregnancy and childbirth.

    In Massachusetts, state Sen. Cindy Friedman has proposed legislation to exempt all these bills from copays, deductibles, and other cost sharing. This would parallel federal rules that require health plans to cover recommended preventive services like annual physicals without cost sharing for patients. “We want … healthy children, and that starts with healthy mothers,” Friedman said. Massachusetts health insurers have warned the proposal will raise costs, but an independent state analysis estimated the bill would add only $1.24 to monthly insurance premiums.

    Tough Lessons

    For her part, Crivilare said she wishes new parents could catch their breath before paying down medical debt.

    “No one is in the right frame of mind to deal with that when they have a new baby,” she said, noting that college graduates get such a break. “When I graduated with my college degree, it was like: ‘Hey, new adult, it’s going to take you six months to kind of figure out your life, so we’ll give you this six-month grace period before your student loans kick in and you can get a job.’”

    Rita is now 2. The family scraped by on their payment plans, retiring the medical debt within a year, with help from Crivilare’s side job selling resources for teachers online.

    But they are now back in debt, after Rita’s recurrent ear infections required surgery last year, leaving the family with thousands of dollars in new medical bills.

    Crivilare said the stress has made her think twice about seeing a doctor, even for Rita. And, she added, she and her husband have decided their family is complete.

    “It’s not for us to have another child,” she said. “I just hope that we can put some of these big bills behind us and give [Rita] the life that we want to give her.”

    About This Project

    “Diagnosis: Debt” is a reporting partnership between KFF Health News and NPR exploring the scale, impact, and causes of medical debt in America.

    The series draws on original polling by KFF, court records, federal data on hospital finances, contracts obtained through public records requests, data on international health systems, and a yearlong investigation into the financial assistance and collection policies of more than 500 hospitals across the country. 

    Additional research was conducted by the Urban Institute, which analyzed credit bureau and other demographic data on poverty, race, and health status for KFF Health News to explore where medical debt is concentrated in the U.S. and what factors are associated with high debt levels.

    The JPMorgan Chase Institute analyzed records from a sampling of Chase credit card holders to look at how customers’ balances may be affected by major medical expenses. And the CED Project, a Denver nonprofit, worked with KFF Health News on a survey of its clients to explore links between medical debt and housing instability. 

    KFF Health News journalists worked with KFF public opinion researchers to design and analyze the “KFF Health Care Debt Survey.” The survey was conducted Feb. 25 through March 20, 2022, online and via telephone, in English and Spanish, among a nationally representative sample of 2,375 U.S. adults, including 1,292 adults with current health care debt and 382 adults who had health care debt in the past five years. The margin of sampling error is plus or minus 3 percentage points for the full sample and 3 percentage points for those with current debt. For results based on subgroups, the margin of sampling error may be higher.

    Reporters from KFF Health News and NPR also conducted hundreds of interviews with patients across the country; spoke with physicians, health industry leaders, consumer advocates, debt lawyers, and researchers; and reviewed scores of studies and surveys about medical debt.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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