Yoga For Stiff Birds – by Marion Deuchars

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Quick show of hands, who here practices yoga in some fashion, but does not necessarily always look Instagrammable while doing it? Yep, same here.

This book is a surprisingly practical introduction to yoga for newcomers, and inspirational motivator for those of us who feel like we should do more.

Rather than studio photography of young models in skimpy attire, popular artist (and well-practised yogi) Marion Deuchars offers in a few brushstrokes what we need to know for each asana, and how to approach it if we’re not so supple yet as we’d like to be.

Bottom line: whether for yourself or as a gift for a loved one (or both!) this is a very charming introduction to (or refresher of) yoga.

Click here to check out Yoga For Stiff Birds, and get yours going!

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Recommended

  • Mindsight – by Dr. Daniel Siegel
  • Who Will Take Care of Me When I’m Old? – by Joy Loverde
    Prepare for the future with practical checklists and learn to build a support network with the help of this positive guide to aging and mortality.

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  • Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

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    Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”

    That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.

    One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.

    Then the bill came.

    The Patient: Debra Prichard, who had Medicare Part A insurance before she died.

    Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.

    Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.

    Total Bill: $81,739.40, none of which was covered by insurance.

    What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.

    For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.

    But Prichard had opted out of the portion of Medicare that covers ambulance services.

    That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.

    The family’s predicament stems from the complicated nature of Medicare coverage.

    Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.

    But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.

    Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.

    Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.

    “Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”

    The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.

    Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.

    Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.

    But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.

    More from Bill of the Month

    The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.

    “If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.

    She noted that every state offers free counseling to help people navigate Medicare.

    In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.

    “Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”

    Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.

    Wieberg, who lives in Missouri, has been preparing the family home for sale.

    She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.

    “Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    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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  • We looked at 700 plant-based foods to see how healthy they really are. Here’s what we found

    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.

    If you’re thinking about buying plant-based foods, a trip to the supermarket can leave you bewildered.

    There are plant-based burgers, sausages and mince. The fridges are loaded with non-dairy milk, cheese and yoghurt. Then there are the tins of beans and packets of tofu.

    But how much is actually healthy?

    Our nutritional audit of more than 700 plant-based foods for sale in Australian supermarkets has just been published. We found some products are so high in salt or saturated fat, we’d struggle to call them “healthy”.

    We took (several) trips to the supermarket

    In 2022, we visited two of each of four major supermarket retailers across Melbourne to collect information on the available range of plant-based alternatives to meat and dairy products.

    We took pictures of the products and their nutrition labels.

    We then analysed the nutrition information on the packaging of more than 700 of these products. This included 236 meat substitutes, 169 legumes and pulses, 50 baked beans, 157 dairy milk substitutes, 52 cheese substitutes and 40 non-dairy yoghurts.

    Plant-based meats were surprisingly salty

    We found a wide range of plant-based meats for sale. So, it’s not surprising we found large variations in their nutrition content.

    Sodium, found in added salt and which contributes to high blood pressure, was our greatest concern.

    The sodium content varied from 1 milligram per 100 grams in products such as tofu, to 2,000mg per 100g in items such as plant-based mince products.

    This means we could eat our entire daily recommended sodium intake in just one bowl of plant-based mince.

    An audit of 66 plant-based meat products in Australian supermarkets conducted in 2014 found sodium ranged from 316mg in legume-based products to 640mg in tofu products, per 100g. In a 2019 audit of 137 products, the range was up to 1,200mg per 100g.

    In other words, the results of our audit seems to show a consistent trend of plant-based meats getting saltier.

    Plant-based meat on supermarket shelves
    Looking for plant-based meat? Check the label for the sodium content.
    Michael Vi/Shutterstock

    What about plant-based milks?

    Some 70% of the plant-based milks we audited were fortified with calcium, a nutrient important for bone health.

    This is good news as a 2019-2020 audit of 115 plant-based milks from Melbourne and Sydney found only 43% of plant-based milks were fortified with calcium.

    Of the fortified milks in our audit, almost three-quarters (73%) contained the recommended amount of calcium – at least 100mg per 100mL.

    We also looked at the saturated fat content of plant-based milks.

    Coconut-based milks had on average up to six times higher saturated fat content than almond, oat or soy milks.

    Previous audits also found coconut-based milks were much higher in saturated fat than all other categories of milks.

    Supermarket shelves of plant-based milks
    Some plant-based milks were healthier than others.
    TY Lim/Shutterstock

    A first look at cheese and yoghurt alternatives

    Our audit is the first study to identify the range of cheese and yoghurt alternatives available in Australian supermarkets.

    Calcium was only labelled on a third of plant-based yoghurts, and only 20% of supermarket options met the recommended 100mg of calcium per 100g.

    For plant-based cheeses, most (92%) were not fortified with calcium. Their sodium content varied from 390mg to 1,400mg per 100g, and saturated fat ranged from 0g to 28g per 100g.

    So, what should we consider when shopping?

    As a general principle, try to choose whole plant foods, such as unprocessed legumes, beans or tofu. These foods are packed with vitamins and minerals. They’re also high in dietary fibre, which is good for your gut health and keeps you fuller for longer.

    If opting for a processed plant-based food, here are five tips for choosing a healthier option.

    1. Watch the sodium

    Plant-based meat alternatives can be high in sodium, so look for products that have around 150-250mg sodium per 100g.

    2. Pick canned beans and legumes

    Canned chickpeas, lentils and beans can be healthy and low-cost additions to many meals. Where you can, choose canned varieties with no added salt, especially when buying baked beans.

    3. Add herbs and spices to your tofu

    Tofu can be a great alternative to meat. Check the label and pick the option with the highest calcium content. We found flavoured tofu was higher in salt and sugar content than minimally processed tofu. So it’s best to pick an unflavoured option and add your own flavours with spices and herbs.

    4. Check the calcium

    When choosing a non-dairy alternative to milk, such as those made from soy, oat, or rice, check it is fortified with calcium. A good alternative to traditional dairy will have at least 100mg of calcium per 100g.

    5. Watch for saturated fat

    If looking for a lower saturated fat option, almond, soy, rice and oat varieties of milk and yoghurt alternatives have much lower saturated fat content than coconut options. Pick those with less than 3g per 100g.The Conversation

    Laura Marchese, PhD Student at the Institute for Physical Activity and Nutrition, Deakin University and Katherine Livingstone, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, Deakin University

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

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  • Ayurveda’s Contributions To Science

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    Ayurveda’s Contributions To Science (Without Being Itself Rooted in Scientific Method)

    Yesterday, we asked you for your opinions on ayurveda, and got the above-depicted, below-described, set of responses. Of those who responded…

    • A little over 41% said “I don’t know what ayurveda is without looking it up”
    • A little over 37% said “It is a fine branch of health science with millennia of evidence”
    • A little over 16% said “It gets some things right, but not by actual science”
    • A little over 4% said “It is a potentially dangerous pseudoscience”

    So, what does the science say?

    Ayurveda is scientific: True or False?

    False, simply. Let’s just rip the band-aid off in this case. That doesn’t mean it’s necessarily without merit, though!

    Let’s put it this way:

    • If you drink coffee to feel more awake because scientific method has discerned that caffeine has vasoconstrictive and adenosine-blocking effects while also promoting dopaminergic activity, then your consumption of coffee is evidence-based and scientific. Great!
    • If you drink coffee to feel more awake because somebody told you that that somebody told them that it energizes you by balancing the elements fire (the heat of the coffee), air (the little bubbles on top), earth (the coffee grinds), water (the water), and ether (steam), then that is neither evidence-based nor scientific, but it will still work exactly the same.

    Ayurveda is a little like that. It’s an ancient traditional Indian medicine, based on a combination of anecdotal evidence and supposition.

    • The anecdotal evidence from ayurveda has often resulted in herbal remedies that, in modern scientific trials, have been found to have merit.
      • Ayurvedic meditative practices also have a large overlap with modern mindfulness practices, and have also been found to have merit
      • Ayurveda also promotes the practice of yoga, which is indeed a very healthful activity
    • The supposition from ayurveda is based largely in those five elements we mentioned above, as well as a “balancing of humors” comparable to medieval European medicine, and from a scientific perspective, is simply a hypothesis with no evidence to support it.

    Note: while ayurveda is commonly described as a science by its practitioners in the modern age, it did not originally claim to be scientific, but rather, wisdom handed down directly by the god Dhanvantari.

    Ayurveda gets some things right: True or False?

    True! Indeed, we covered some before in 10almonds; you may remember:

    Bacopa Monnieri: A Well-Evidenced Cognitive Enhancer

    (Bacopa monnieri is also known by its name in ayurveda, brahmi)

    There are many other herbs that have made their way from ayurveda into modern science, but the above is a stand-out example. Others include:

    Yoga and meditation are also great, and not only that, but great by science, for example:

    Ayurveda is a potentially dangerous pseudoscience: True or False?

    Also True! We covered why it’s a pseudoscience above, but that doesn’t make it potentially dangerous, per se (you’ll remember our coffee example).

    What does, however, make it potentially dangerous (dose-dependent) is its use of heavy metals such as lead, mercury, and arsenic:

    Heavy Metal Content of Ayurvedic Herbal Medicine Products

    Some final thoughts…

    Want to learn more about the sometimes beneficial, sometimes uneasy relationship between ayurveda and modern science?

    A lot of scholarly articles trying to bridge (or further separate) the two were very biased one way or the other.

    Instead, here’s one that’s reasonably optimistic with regard to ayurveda’s potential for good, while being realistic about how it currently stands:

    Development of Ayurveda—Tradition to trend

    Take care!

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Related Posts

  • Mindsight – by Dr. Daniel Siegel
  • What You Should Have Been Told About The Menopause Beforehand

    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.

    What You Should Have Been Told About Menopause Beforehand

    Dr. Jen Gunter provides important information on menopause.

    This is Dr. Jen Gunter. She’s a gynecologist, specializing in chronic pain and vulvovaginal disorders. She’s also a woman on a mission to demystify things that popular culture, especially in the US, would rather not talk about.

    When was the last time you remember the menopause being referenced in a movie or TV show? If you can think of one at all, was it just played for laughs?

    And of course, the human body can be funny, so that’s not necessarily the problem, but it sure would be nice if that weren’t all that there is!

    So, what does Dr. Gunter want us to know?

    It’s a time of changes, not an end

    The name “menopause” is misleading. It’s not a “pause”, and those menses aren’t coming back.

    And yet, to call it a “menostop” would be differently misleading, because there’s a lot more going on than a simple cessation of menstruation.

    Estrogen levels will drop a lot, testosterone levels may rise slightly, mood and sleep and appetite and sex drive will probably be affected (progesterone can improve all these things!) and not to mention but we’re going to mention: vaginal atrophy, which is very normal and very treatable with a topical estrogen cream. Untreated menopause can also bring a whole lot of increased health risks (for example, heart disease, osteoporosis, and, counterintuitively given the lower estrogen levels, breast cancer).

    However, with a little awareness and appropriate management, all these things can usually be navigated with minimal adverse health outcomes.

    Dr Gunter, for this reason, refers to it interchangeably as “the menopausal transition”. She describes it as being less like a cliff edge we fall off, and more like a bridge we cross.

    Bridges can be dangerous to cross! But they can also get us safely where we’re going.

    Ok, so how do we manage those things?

    Dr. Gunter is a big fan of evidence-based medicine, so we’ll not be seeing any yonic crystals or jade eggs. Or “goop”.

    See also: Meet Goop’s Number One Enemy

    For most people, she recommends Menopausal Hormone Therapy (MHT), which falls under the more general category of Hormone Replacement Therapy (HRT).

    This is the most well-evidenced, science-based way to avoid most of the risks associated with menopause.

    Nevertheless, there are scare-stories out there, ranging from painful recommencement of bleeding, to (once again) increased risk of breast cancer. However, most of these are either misunderstandings, or unrelated to menopause and MHT, and are rather signs of other problems that should not be ignored.

    To get a good grounding in this, you might want to read her Hormone Therapy Guide, freely available as a standalone section on her website. This series of posts is dedicated to hormone therapy. It starts with some basics and builds on that knowledge with each post:

    Dr. Gunter’s Guide To The Hormone Menoverse

    What about natural therapies?

    There are some non-hormonal things that work, but these are mostly things that:

    • give a statistically significant reduction in symptoms
    • give the same statistically significant reduction in symptoms as placebo

    As Dr. Gunter puts it:

    ❝While most of the studies of prescription medications for hot flashes have an appropriate placebo arm, this is rarely the case with so-called alternative therapies.

    In fact, the studies here are almost always low quality, so it’s often not possible to conclude much.

    Many reviews that look at these studies often end with a line that goes something like, “Randomized trials with a placebo arm, a low risk of bias, and adequate sample sizes are urgently needed.”

    You should interpret this kind of conclusion as the polite way of saying, “We need studies that aren’t BS to say something constructive.”❞

    ~ Gunter, 2023

    However, if it works, it works, whatever its mechanism. It’s just good, when making medical decisions, to do so with the full facts!

    For that matter, even Dr. Gunter acknowledges that while MHT can be lifechanging (in a positive way) for many, it’s not for everyone:

    Informed Decisions: When Menopause Hormone Therapy Isn’t Recommended

    Want to know more?

    Dr. Gunter also has an assortment of books available, including The Menopause Manifesto (which we’ve reviewed previously), and some others that we haven’t, such as “Blood” and “The Vagina Bible”.

    Enjoy!

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  • Over-50s Physio: What My 5 Oldest Patients (Average Age 92) Do Right

    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.

    Oftentimes, people of particularly advanced years will be asked their secret to longevity, and sometimes the answers aren’t that helpful because they don’t actually know, and ascribe it to some random thing. Will Harlow, the over-50s specialist physio, talks about the top 5 science-based things that his 5 oldest patients do, that enhances the healthy longevity that they are enjoying:

    The Top 5’s Top 5

    Here’s what they’re doing right:

    Daily physical activity: all five patients maintain a consistent habit of daily exercise, which includes activities like exercise classes, home workouts, playing golf, or taking daily walks. They prioritize movement even when it’s difficult, rarely skipping a day unless something serious happened. A major motivator was the fear of losing mobility, as they had seen spouses, friends, or family members stop exercising and never start again.

    Stay curious: a shared trait among the patients was their curiosity and eagerness to learn. They enjoy meeting new people, exploring new experiences, and taking on new challenges. Two of them attended the University of the Third Age to learn new skills, while another started playing bridge as a new hobby. The remaining two have recently made new friends. They all maintain a playful attitude, a good sense of humor, and aren’t afraid to fail or laugh at themselves.

    Prioritize sleep (but not too much): the patients each average seven hours of sleep per night, aligning with research suggesting that 7–9 hours of sleep is ideal for health. They maintain consistent sleep and wake-up times, which contributes to their well-being. While they allow themselves short naps when needed, they avoid long afternoon naps to avoid disrupting their sleep patterns.

    Spend time in nature: spending time outdoors is a priority for all five individuals. Whether through walking, gardening, or simply sitting on a park bench, they make it a habit to connect with nature. This aligns with studies showing that time spent in natural environments, especially near water, significantly reduces stress. When water isn’t accessible, green spaces still provide a beneficial boost to mental health.

    Stick to a routine: the patients all value simple daily routines, such as enjoying an evening cup of tea, taking a daily walk, or committing to small gardening tasks. These routines offer mental and physical grounding, providing stability even when life becomes difficult sometimes. They emphasized the importance of keeping routines simple and manageable to ensure they could stick to them regardless of life’s challenges.

    For more on each of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Top 8 Habits Of The Top 1% Healthiest Over-50s ← another approach to the same question, this time with a larger sample size, and/but many younger (than 90s) respondents.

    Take care!

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  • Fast Burn – by Dr. Ian K. Smith

    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.

    Intermittent fasting seems simple enough: how complicated can “stop eating for a bit” be? Well, there are nuances and tweaks and hacks and “if you do this bit wrong it will sabotage your benefits” things to know about, too.

    Dr. Smith takes us through the basic essentials first, and covers each of the main kinds of intermittent fasting, for example:

    • Time-restricted eating; 12:12, 16:8, etc, with those being hours fasting vs hours eating
    • Caloric restriction models; for example 5:2, where one eats “normally” for 5 days a week, and on two non-consecutive days, eats only 500 calories
    • Day off models and more; for example, “no eating on Sundays” that can, depending on your schedule, be anything from a 24-hour fast to 36 hours or more.

    …and, most notably, what they each do metabolically.

    Then, the real meat of the book is his program. Taking into account the benefits of each form of fasting, he weaves together a 9-week program to first ease us gently into intermittent fasting, and then enjoy the maximum benefits with minimum self-sabotage.

    Which is the biggest stumbling-block for many trying intermittent fasting for the first time, so it’s a huge help that he takes care of this here.

    He also includes meal plans and recipes; readers can use those or not; the fasting plan stands on its own two feet without them too.

    Bottom line: if you’ve been thinking of trying intermittent fasting but have been put off by all the kinds or have had trouble sticking to it, this book may be just what you need.

    Click here to check out Fast Burn on Amazon and see what you can achieve!

    Don’t Forget…

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

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