What Nobody Teaches You About Strengthening Your Knees

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.

Strengthening unhappy knees can seem difficult, because many obvious exercises like squats may hurt, and can feel like they are doing harm (and if your knees are bad enough, maybe they are; it depends on many factors). Here’s a way to improve things:

The muscle nobody talks about

Well, not nobody. But, it’s a muscle that’s rarely talked about; namely, the tibialis anterior.

It plays a key role in decelerating knee motion—in other words, the movement that hurts if you have bad knees. It’s essential for absorbing shock during activities like walking, climbing stairs, and stepping off curbs

So, of course, strengthening this muscle supports knee health.

The exercise this video recommends for strengthening it involves leaning against a wall with feet about a foot away (closer feet make it easier, further makes it harder). Note, this is a lean, not a “Roman chair”.

The exercise involves squeezing the quadriceps, lifting toes toward the nose, and engaging the tibialis anterior muscle. If you’re wondering what to do with your hands, they can be held out with palms open to work on posture, or hanging by the sides. Do this for about 1½–2 minutes.

For more on all this, plus a visual demonstration, enjoy:

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

Want to learn more?

You might also like to read:

When Bad Joints Stop You From Exercising (5 Things To Change)

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Why You Can’t Deep Squat (And the Benefits You’re Missing)
  • Yoga Therapy for Arthritis – by Dr. Steffany Moonaz & Erin Byron
    Arthritis hindering your workout routine? This authoritative book offers a holistic yoga program for arthritis patients, blending science and holistic yogic practices for full-body wellness.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Cilantro vs Parsley – Which is Healthier?

    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.

    Our Verdict

    When comparing cilantro to parsley, we picked the parsley.

    Why?

    Notwithstanding that some of our recipes include “cilantro, or if you have the this-tastes-like-soap gene, parsley”, that choice is more for the taste profile than the nutrition profile. Both are good, though, and it is quite close!

    Like many herbs, they’re both full of vitamins and minerals and assorted phytochemicals.

    In the category of vitamins, they’re both very good sources of vitamins A, C, and K, but parsley has more of each (and in vitamin K’s case, 4–5 times more). Parsley also has about twice as much folate. For the other vitamins, they’re mostly quite equal except that cilantro has more vitamin E.

    When it comes to minerals, again they’re both good but again parsley is better on average, with several times more iron, and about twice as much calcium, zinc, and magnesium. Cilantro only wins noticeably for selenium.

    Both have an array of anti-inflammatory phytochemicals, and each boasts antioxidants with anticancer potential.

    Both have mood-improving qualities and have research for their anxiolytic and antidepressant effects—sufficient that these deserve their own main feature sometime.

    For now though, we’ll say: healthwise, these two wonderful herbs are equal on most things, except that parsley has the better micronutrient profile.

    Enjoy!

    Further reading

    You might also enjoy:

    Herbs For (Evidence-Based) Health & Healing

    Take care!

    Share This Post

  • Make Social Media Work For Your Mental Health

    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.

    Social Media, But Healthy

    Social media has a bad reputation, and rightly so. It’s calculated to trick you into doomscrolling and rage-posting, and it encourages you to compare your everyday life to other people’s carefully-curated highlight reels.

    Rebalancing Dopamine (Without “Dopamine Fasting”)

    But it doesn’t have to be so.

    Find your community

    One of the biggest strengths social media has going for it is that it can, if used well, be a powerful tool for community. As for why that’s important from a health perspective, see:

    How To Beat Loneliness & Isolation

    Loneliness & isolation do, of course, kill people. By:

    • Accidents, e.g. household fall but nobody notices for a week
    • Depression and resultant decline (and perhaps even active suicidality)
    • Cognitive decline from a lack of social contact

    Read more:

    So, what’s “community” to you, and to what extent can you find it online? Examples might include:

    • A church, or other religious community, if we be religious
    • The LGBT+ community, or even just a part of it, if that fits for us
    • Any mutual-support oriented, we-have-this-shared-experience community, could be anything from AA to the VA.

    Find your people, and surround yourself with them. There are more than 8,000,000,000 people on this planet, you will not find all the most compatible ones with you on your street.

    Grow & nurture your community

    Chances are, you have a lot to contribute. Your life experiences are valuable.

    Being of service to other people is strongly associated “flourishing”, per the science.

    Indeed, one of the questions on the subjective wellness scale test is to ask how much one agrees with the statement “I actively contribute to the happiness and wellbeing of others”.

    See: Are You Flourishing? (There’s a Scale)

    So, help people, share your insights, create whatever is relevant to your community and fits your skills (it could be anything from art to tutorials to call-to-action posts or whatever works for you and your community)

    As a bonus: when people notice you are there for them, they’ll probably be there for you, too. Not always, sadly, but there is undeniable strength in numbers.

    Remember it’s not the boss of you

    Whatever social media platform(s) you use, the companies in question will want you to use it in the way that is most profitable for them.

    Usually that means creating a lot of shallow content, clicking on as many things as possible, and never logging off.

    Good ways to guard against that include:

    • Use the social media from a computer rather than a handheld device
    • Disable “infinite scroll” in the settings, if possible
    • Set a timer and stick to it
    • Try to keep your interactions to only those that are relevant and kind (for the good of your own health, let alone anyone else’s)

    On that latter note…

    Before posting, ask “what am I trying to achieve here?” and ensure your action is aligned with your actual desires, and not just reactivity. See also:

    A Bone To Pick… Up And Then Put Back Where We Found It

    Take care!

    Share This Post

  • Finding Peace at the End of Life – by Henry Fersko-Weiss

    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 not the most cheery book we’ve reviewed, but it is an important one. From its first chapter, with “a tale of two deaths”, one that went as well as can be reasonably expected, and the other one not so much, it presents a lot of choices.

    The book is not prescriptive in its advice regarding how to deal with these choices, but rather, investigative. It’s thought-provoking, and asks questions—tacitly and overtly.

    While the subtitle says “for families and caregivers”, it’s as much worth when it comes to managing one’s own mortality, too, by the way.

    As for the scope of the book, it covers everything from terminal diagnosis, through the last part of life, to the death itself, to all that goes on shortly afterwards.

    Stylewise, it’s… We’d call it “easy-reading” for style, but obviously the content is very heavy, so you might want to read it a bit at a time anyway, depending on how sensitive to such topics you are.

    Bottom line: this book is not exactly a fun read, but it’s a very worthwhile one, and a good way to avoid regrets later.

    Click here to check out Finding Peace at the End of Life, and prepare for that thing you probably can’t put off forever

    Share This Post

Related Posts

  • Why You Can’t Deep Squat (And the Benefits You’re Missing)
  • 5 Minute Posture Improvement Routine!

    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.

    McKay Lang walks us through it:

    Step by Step

    Breathing exercise:

    • Place your hands on your lower abdomen.
    • Take three deep breaths, focusing on body tension in the shoulders and neck… And release.

    Shoulder squeeze:

    • With your hands on your hips, inhale and squeeze your shoulders upwards.
    • Hold your breath for 3–4 seconds, then exhale.
    • Repeat two more times, holding the squeeze a little longer each time.

    Upper shoulder massage:

    • Massage your upper shoulder muscles to release tension stored there.

    Overhead arm stretch:

    • Raise your arms above your head, clasping each elbow with the opposite hand.
    • Inhale deeply, stretch upwards, then exhale and release.
    • Repeat, alternating elbows.

    Neck and head push:

    • Place your palms on the back of the head, and push your head into your hands (and vice versa, because of Newton’s Third Law of Motion).
    • Do the same sideways (one side and then the other), to engage the other neck muscles.

    Cool down:

    • Gently unclasp your hands, bring your head upright, and massage your muscles. And breathe.

    For variations and a visual demonstration of all, enjoy:

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

    Want to learn more?

    You might also like to read:

    6 Ways To Look After Your Back

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Biohack Your Way to Healthy Skin – by Jennifer Sun

    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.

    The author, an aesthetician with a biotech background, explains about the overlap of skin health and skin beauty, making it better from the inside first (diet and other lifestyle factors), and then tweaking things as desired from the outside.

    We previous reviewed another book of hers, “Unleashing Your Best Skin”, and this time the focus is on things you can do at home—not requiring expensive salon treatments (the other book covers both approaches; this one simply skips the clinic work and instead has a lot more detail in the at-home category).

    As for what she covers, it comes in categories:

    • Gadgets to consider investing in, how to pick good ones, and what gadgets to avoid
    • Basic skincare knowledge and practice; here we’re talking cleaners, tonics, moisturizers, and so forth
    • Best topical and oral ingredients for the skin (and in contrast, ingredients to be wary of)
    • Nutrition for skincare; not just “your skin needs these ingredients”, but also…
    • Gut health for skincare, which gets a whole chapter just for that
    • Biohacking hormones for skincare, including in the cases of various common hormone imbalances (e.g. menopause, PCOS, etc) and other complications not generally thought of in terms of skincare, such as diabetes and hypo-/hyperthyroidism.
    • Circulatory health for skincare (blood and lymph)
    • Mental health techniques for skincare (including improving sleep, managing stress, supplements to consider, etc).

    As with her other book that we reviewed, the book is broadly aimed at women, and the section on sex-hormonal considerations is completely aimed at women, but as for the rest of the book, there’s no pressing reason why this book couldn’t benefit men too. It also addresses considerations when it comes to darker skintones, something that a lot of similar books overlook.

    The style is directly instructional, albeit light and conversational in tone, and still with 20+ pages of scientific references to show that she does indeed know her stuff.

    Bottom line: if you’d like to improve your skin health, and/but aren’t a fan of going to the salon, then this book will be an invaluable resource.

    Click here to check out Biohack Your Way To Healthy Skin, and biohack your way to healthy skin!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • ADHD medication – can you take it long term? What are the risks and do benefits continue?

    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.

    Attention deficit hyperactivity disorder (ADHD) is a condition that can affect all stages of life. Medication is not the only treatment, but it is often the treatment that can make the most obvious difference to a person who has difficulties focusing attention, sitting still or not acting on impulse.

    But what happens once you’ve found the medication that works for you or your child? Do you just keep taking it forever? Here’s what to consider.

    What are ADHD medications?

    The mainstay of medication for ADHD is stimulants. These include methylphenidate (with brand names Ritalin, Concerta) and dexamfetamine. There is also lisdexamfetamine (branded Vyvanse), a “prodrug” of dexamfetamine (it has a protein molecule attached, which is removed in the body to release dexamfetamine).

    There are also non-stimulants, in particular atomoxetine and guanfacine, which are used less often but can also be highly effective. Non-stimulants can be prescribed by GPs but this may not always be covered by the Pharmaceutical Benefits Scheme and could cost more.

    How stimulants work

    Some stimulants prescribed for ADHD are “short acting”. This means the effect comes on after around 20 minutes and lasts around four hours.

    Longer-acting stimulants give a longer-lasting effect, usually by releasing medication more slowly. The choice between the two will be guided by whether the person wants to take medication once a day or prefers to target the medication effect to specific times or tasks.

    For the stimulants (with the possible exception of lisdexamfetamine) there is very little carry-over effect to the next day. This means the symptoms of ADHD may be very obvious until the first dose of the morning takes effect.

    One of the main aims of treatment is the person with ADHD should live their best life and achieve their goals. In young children it is the parents who have to consider the risks and benefits on behalf of the child. As children mature, their role in decision making increases.

    What about side effects?

    The most consistent side effects of the stimulants are they suppress appetite, resulting in weight loss. In children this is associated with temporary slowing of the growth rate and perhaps a slight delay in pubertal development. They can also increase the heart rate and may cause a rise in blood pressure. Stimulants often cause insomnia.

    These changes are largely reversible on stopping medication. However, there is concern the small rises in blood pressure could accelerate the rate of heart disease, so people who take medication over a number of years might have heart attacks or strokes slightly sooner than would have happened otherwise.

    This does not mean older adults should not have their ADHD treated. Rather, they should be aware of the potential risks so they can make an informed decision. They should also make sure high blood pressure and attacks of chest pain are taken seriously.

    Stimulants can be associated with stomach ache or headache. These effects may lessen over time or with a reduction in dose. While there have been reports about stimulants being misused by students, research on the risks of long-term prescription stimulant dependence is lacking.

    Will medication be needed long term?

    Although ADHD can affect a person’s functioning at all stages of their life, most people stop medication within the first two years.

    People may stop taking it because they don’t like the way it makes them feel, or don’t like taking medication at all. Their short period on medication may have helped them develop a better understanding of themselves and how best to manage their ADHD.

    In teenagers the medication may lose its effectiveness as they outgrow their dose and so they stop taking it. But this should be differentiated from tolerance, when the dose becomes less effective and there are only temporary improvements with dose increases.

    Tolerance may be managed by taking short breaks from medication, switching from one stimulant to another or using a non-stimulant.

    boy looks frustrated, sitting at table with adult
    Medication is usually prescribed by a specialist but rules differ around Australia.
    Ground Picture/Shutterstock

    Too many prescriptions?

    ADHD is becoming increasingly recognised, with more people – 2–5% of adults and 5–10% of children – being diagnosed. In Australia stimulants are highly regulated and mainly prescribed by specialists (paediatricians or psychiatrists), though this differs from state to state. As case loads grow for this lifelong diagnosis, there just aren’t enough specialists to fit everyone in.

    In November, a Senate inquiry report into ADHD assessment and support services highlighted the desperation experienced by people seeking treatment.

    There have already been changes to the legislation in New South Wales that may lead to more GPs being able to treat ADHD. Further training could help GPs feel more confident to manage ADHD. This could be in a shared-care arrangement or independent management of ADHD by GPs like a model being piloted at Nepean Blue Mountains Local Health District, with GPs training within an ADHD clinic (where I am a specialist clinician).

    Not every person with ADHD will need or want to take medication. However, it should be more easily available for those who could find it helpful.The Conversation

    Alison Poulton, Senior Lecturer, Brain Mind Centre Nepean, University of Sydney

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

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: