Yoga Teacher: “If I wanted to get flexible in 2025, here’s what I’d do”

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Progress in flexibility isn’t about doing more but doing it smarter:

Step by step

First, we need a good foundation. Create three routines focusing on different areas of the body, namely:

  1. Hips & hamstrings
  2. Shoulders & spine
  3. Wrists, ankles, & neck

Alternate these on a daily basis (e.g. Mon = 1, Tue = 2, Wed = 3, Thu = 1, Fri = 2, Sat = 3, Sun = 1, Mon = 2, Tue = 3, and so on), doing just 10 minutes per day and focusing on consistency.

Next, we will want to identify problem areas (likely they will identify themselves, i.e. a particular stretch will be harder than others). Use “focus sessions” twice a week (20–30 minutes) to address these spots. While you’re at it, incorporate techniques like active stretches, weighted stretches, and resistance bands to improve strength and range of motion.

Because commitment is important, schedule flexibility sessions like important meetings and set calendar alerts. Focus on consistency rather than perfection.

To help keep you going, remember that flexibility improvements are less obvious than other fitness goals. Take photos every couple of weeks (e.g. forward fold, low lunge, shoulder stretch). Visual proof of progress can motivate you to keep going.

For more on all of this, plus suggested specific stretches for those routines, enjoy:

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

Want to learn more?

You might also like:

Getting Flexible, Starting As An Adult: How Long Does It Really Take?

Take care!

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  • Curing Hiccups And Headaches At Home With Actual Science

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    Quick fixes for bodily annoyances

    Do you ever find yourself desperately trying to cure hiccups, and advice on the Internet is like “breathe in through your ears while drinking vinegar upside-down through your nose”?

    If so, you’re not alone. So, today we’re going to look at some science-based approaches to dealing with common bodily annoyances.

    Hiccups

    Unfortunately, most popular advices simply don’t work, and the only near-guaranteed way to cure these is with anti-convulsive medications whose side-effects may be worse than the hiccups.

    However, before you head to the pharmacy, there is one breathing exercise that has a very simple scientific underpinning: 4:4 breathing. If you’re unfamiliar, it’s just:

    1. Breathe slowly in through your nose to a count of four
    2. Hold your breath for a count of four
    3. Breathe slowly out through your nose to a count of four
    4. Hold your breath for a count of four

    …and repeat. The slower the better. At first, your hiccups will interrupt this, but just “keep calm and carry on”.

    The reason this can work is that breathing is an autonomic function (e.g., it happens without us thinking about it) that, unlike most other autonomic functions, we can all control directly. By taking control of one, others will tend to fall into line with it.

    For example, it is normal that your heart rate will tend to slow or quicken as your breathing slows or quickens, respectively.

    Your hiccups? Autonomic function. Actually a very, very old evolutionary left-over trait, that’s only useful for protecting lungs while breathing underwater. In other words, it’s the bodily function thinks you’re a fish (or a tadpole-like amphibious creature) in the process of developing lungs. Unfortunately, because hiccuping doesn’t harm our chances of passing on our genes, it never got naturally de-selected so we still have it.

    Anyway, the bottom line is: take control of your breathing in the aspects you can directly control, and the aspects you can’t directly control will fall into line. You may need to give it some minutes, don’t give up too quickly.

    Headaches

    If you ever get a headache and you don’t have painkillers or perhaps they’re not helping or you have another reason for not wanting to take them, there’s “one quick trick” that can cure most headaches in seconds.

    First, the limitation: this will only cure headaches that have been caused by increased localized blood pressure in the forehead. However, that’s more than half of most common headaches.

    Next, how it works…

    We’re mentioning this first, because understanding how it works will give you more confidence in using it.

    Your body has a wonderful homeostatic system, which is the system by which your body maintains its “Goldilocks zones” of not too hot or cold, not to acidine or alkaline, not too hydrated or dehydrated, blood pressure not too high or too low, etc. Sometimes, however, it can get confused, and needs a nudge back to where it should be.

    One of the ways it maintains blood pressure is biofeedback from receptors in blood vessel walls, called baroreceptors. They are what it sounds like; they measure blood pressure internally.

    In certain places, there are clusters of baroreceptors in one place. And if we press on that one place, the body will think “Oh no! Super high blood pressure in this bit!” and reduce the blood pressure immediately.

    This is called the baroreflex, and that’s what you need to cure a hypertensive headache.

    So, what to do:

    With your thumb, carefully feel the upper inside corner of your eye socket. So, at the top, and about ¼ of the way out from the bridge of your nose. You should feel a groove. No, not like the Emperor’s New, but, an actual groove in your eye socket. That’s the supraorbital notch (or foramen), and it allows the supraorbital artery, veins, and nerve to run through.

    Press it firmly (you can do both sides at once, assuming you have two thumbs) for about three seconds, and then massage it gently. Repeat as necessary, but it shouldn’t take more than about three goes to have cured the headache.

    As a bonus, this is a great party trick for curing other people’s headaches, when the need arises!

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  • Beet The Odds – by Dr. Nathan Bryan & Carolyn Pierini

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    By the same first-listed author as the book we recently reviewed about nitric oxide, this time he’s teamed up with a clinician specialized in the biochemistry of human nutrigenomics, this time to extol the virtues of beets—and we do say “beets”, since while the root (thus, beetroot) is the most-discussed part of the plant, the leaves and stalks have benefits too.

    We learn a lot about its effects on the heart and blood, and its antioxidant properties, as well as the unique properties associated with betalain and especially betanin. Lastly, unsurprisingly from this author, we also hear about beets’ benefits in the category of improving nitric oxide levels (as the plant is a good source of nitrates, which the body can use to make that).

    The style is is quite bold and colorful; there’s little hard science here, and we are not treated to sources for claims as we go along. It’s also worth noting that this book is a scant 56 pages, so, a lot more than we can fit in an article here (such as our own Beetroot For More Than Just Your Blood Pressure), but still a little lighter than we’re used to.

    There is an ad for Dr. Bryan’s beetroot powder supplements at the end.

    Bottom line: beets are great (unless you are avoiding oxalates, in which case, maybe skip them as they’re quite high in those, but for most people without kidney problems this is a non-issue), and this short, light, enthusiastic book does a fair job of explaining how they’re great.

    Click here to check out Beet The Odds, and beet the odds!

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  • Increase in online ADHD diagnoses for kids poses ethical questions

    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.

    In 2020, in the midst of a pandemic, clinical protocols were altered for Ontario health clinics, allowing them to perform more types of care virtually. This included ADHD assessments and ADHD prescriptions for children – services that previously had been restricted to in-person appointments. But while other restrictions on virtual care are back, clinics are still allowed to virtually assess children for ADHD.

    This shift has allowed for more and quicker diagnoses – though not covered by provincial insurance (OHIP) – via a host of newly emerging private, for-profit clinics. However, it also has raised significant ethical questions.

    It solves an equity issue in terms of rural access to timely assessments, but does it also create new equity issues as a privatized service?

    Is it even feasible to diagnose a child for a condition like ADHD without meeting that child in person?

    And as rates of ADHD diagnosis continue to rise, should health regulators re-examine the virtual care approach?

    Ontario: More prescriptions, less regulation

    There are numerous for-profit clinics offering virtual diagnoses and prescriptions for childhood ADHD in Ontario. These include KixCare, which does not offer the option of an in-person assessment. Another clinic, Springboard, makes virtual appointments available within days, charging around $2,600 for assessments, which take three to four hours. The clinic offers coaching and therapy at an additional cost, also not covered by OHIP. Families can choose to continue to visit the clinic virtually during a trial stage with medications, prescribed by a doctor in the clinic who then sends prescribing information back to the child’s primary care provider.

    For-profit clinics like these are departing from Canada’s traditional single-payer health care model. By charging patients out-of-pocket fees for services, the clinics are able to generate more revenue because they are working outside of the billing standards for OHIP, standards that set limits on the maximum amount doctors can earn for providing specific services. Instead many services are provided by non-physician providers, who are not limited by OHIP in the same way.

    Need for safeguards

    ADHD prescriptions rose during the pandemic in Ontario, with women, people of higher income and those aged 20 to 24 receiving the most new diagnoses, according to research published in January 2024 by a team including researchers from the Centre for Addictions and Mental Health and Holland Bloorview Children’s Hospital. There may be numerous reasons for this increase but could the move to virtual care have been a factor?

    Ontario psychiatrist Javeed Sukhera, who treats both children and adults in Canada and the U.S., says virtual assessments can work for youth with ADHD, who may receive treatment quicker if they live in remote areas. However, he is concerned that as health care becomes more privatized, it will lead to exploitation and over-diagnosis of certain conditions.

    “There have been a lot of profiteers who have tried to capitalize on people’s needs and I think this is very dangerous,” he said. “In some settings, profiteering companies have set up systems to offer ADHD assessments that are almost always substandard. This is different from not-for-profit setups that adhere to quality standards and regulatory mechanisms.”

    Sukhera’s concerns recall the case of Cerebral Inc., a New York state-based virtual care company founded in 2020 that marketed on social media platforms including Instagram and TikTok. Cerebral offered online prescriptions for ADHD drugs among other services and boasted more than 200,000 patients. But as Dani Blum reported in the New York Times, Cerebral was accused in 2023 of pressuring doctors on staff to prescribe stimulants and faced an investigation by state prosecutors into whether it violated the U.S. Controlled Substances Act.

    “At the start of the pandemic, regulators relaxed rules around medical prescription of controlled substances,” wrote Blum. “Those changes opened the door for companies to prescribe and market drugs without the protocols that can accompany an in-person visit.”

    Access increased – but is it equitable?

    Virtual care has been a necessity in rural areas in Ontario since well before the pandemic, although ADHD assessments for children were restricted to in-person appointments prior to 2020.

    But ADHD assessment clinics that charge families out-of-pocket for services are only accessible to people with higher incomes. Rural families, many of whom are low income, are unable to afford thousands for private assessments, let alone the other services upsold by providers. If the private clinic/virtual care trend continues to grow unchecked, it may also attract doctors away from the public model of care since they can bill more for services. This could further aggravate the gap in care that lower income people already experience.

    This could further aggravate the gap in care that lower income people already experience.

    Sukhera says some risks could be addressed by instituting OHIP coverage for services at private clinics (similar to private surgical facilities that offer mixed private/public coverage), but also with safeguards to ensure that profits are reinvested back into the health-care system.

    “This would be especially useful for folks who do not have the income, the means to pay out of pocket,” he said.

    Concerns of misdiagnosis and over-prescription

    Some for-profit companies also benefit financially from diagnosing and issuing prescriptions, as has been suggested in the Cerebral case. If it is cheaper for a clinic to do shorter, virtual appointments and they are also motivated to diagnose and prescribe more, then controls need to be put in place to prevent misdiagnosis.

    The problem of misdiagnosis may also be related to the nature of ADHD assessments themselves. University of Strathclyde professor Matthew Smith, author of Hyperactive: The Controversial History of ADHD, notes that since the publication of Diagnostic and Statistical Manual of Mental Disorders in 1980, assessment has typically involved a few hours of parents and patients providing their subjective perspectives on how they experience time, tasks and the world around them.

    “It’s often a box-ticking exercise, rather than really learning about the context in which these behaviours exist,” Smith said. “The tendency has been to use a list of yes/no questions which – if enough are answered in the affirmative – lead to a diagnosis. When this is done online or via Zoom, there is even less opportunity to understand the context surrounding behaviour.”

    Smith cited a 2023 BBC investigation in which reporter Rory Carson booked an in-person ADHD assessment at a clinic and was found not to have the condition, then had a private online assessment – from a provider on her couch in a tracksuit – and was diagnosed with ADHD after just 45 minutes, for a fee of £685.

    What do patients want?

    If Canadian regulators can effectively tackle the issue of privatization and the risk of misdiagnosis, there is still another hurdle: not every youth is willing to take part in virtual care.

    Jennifer Reesman, a therapist and Training Director for Neuropsychology at the Chesapeake Center for ADHD, Learning & Behavioural Health in Maryland, echoed Sukhera’s concerns about substandard care, cautioning that virtual care is not suitable for some of her young clients who had poor experiences with online education and resist online health care. It can be an emotional issue for pediatric patients who are managing their feelings about the pandemic experience.

    “We need to respect what their needs are, not just the needs of the provider,” says Reesman.

    In 2020, Ontario opted for virtual care based on the capacity of our health system in a pandemic. Today, with a shortage of doctors, we are still in a crisis of capacity. The success of virtual care may rest on how engaged regulators are with equity issues, such as waitlists and access to care for rural dwellers, and how they resolve ethical problems around standards of care.

    Children and youth are a distinct category, which is why we had restrictions on virtual ADHD diagnosis prior to the pandemic. A question remains, then: If we could snap our fingers and have the capacity to provide in-person ADHD care for all children, would we? If the answer to that question is yes, then how can we begin to build our capacity?

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

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  • Blood and Water

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    Q&A with the 10almonds Team

    Q: I really loved the information about macular degeneration! I was wondering if you have any other advice about looking after eye health?

    A: We may well do a full feature on it sometime! Meanwhile, some top tips include:

    • Eat your greens (as you know from this last Tuesday’s edition of 10almonds)!
    • Exercise! Generally. We’re not talking about eye exercises here, we’re talking about exercises that will support:
      • Healthy heart rate
      • Healthy blood pressure
      • Healthy blood oxygenation
      • Healthy blood sugar levels
      • Healthy blood flow in general (so keep hydrated too! There’s a reason phlebotomists ask you to be well-hydrated before they take blood)

    Eye health is a good indicator for a lot of other things, and that’s because whether or not the eyes are the window to your soul, they’re definitely the window to what your blood’s like, and that affects (and is affected by) so many other things.

    • On that note, don’t smoke!
    • Protect your eyes physically, too. This means:
      • UV-blocking sunglasses when appropriate
      • Protective eye-wear when appropriate

    You think safety glasses are for laboratories and construction sites, then you go and do comparable tasks in your home? Your eyes are just as damageable in your kitchen or garden as they would be in a lab or workshop.

    Some bits and bobs that can help:

    • Safety sunglasses! Because a thing can do two jobs (useful in the garden now the days are brightening up!)
    • Pulse oximeter! Check your own heart rate, pulse strength, and blood oxygenation at home!
    • Blood pressure monitor! Because it’s so important for a lot of things and you really should have one.

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  • Is dark chocolate healthier than milk chocolate? 2 dietitians explain

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    Easter chocolate is all over supermarket shelves. Some people reach straight for milk chocolate eggs while others pause at the darker varieties, assuming they’re healthier.

    Dark chocolate has gained a reputation as the “better” choice because it usually contains more cocoa and less sugar than milk chocolate.

    But is dark chocolate actually healthier?

    Let’s see how the evidence stacks up.

    Alexander Grey/Unsplash

    How do they compare?

    All chocolate begins with the cocoa (or cacao) bean. Cocoa beans are the seeds of the Theobroma cacao tree, a tropical plant native to Central and South America.

    Processing the bean gives you cocoa solids (the bitter part) and cocoa butter (the fat part that gives chocolate its smooth texture).

    Chocolate is made from cocoa solids, cocoa butter and sugar. Milk chocolate also contains milk powder or condensed milk.

    Dark chocolate typically contains a much higher proportion of cocoa solids, usually 50–90%.

    Milk chocolate generally contains 20–30% cocoa solids, with the remaining bulk made up of milk ingredients and sugar.

    How about nutritional benefits?

    Because dark chocolate contains more cocoa solids than milk chocolate, it naturally provides slightly higher amounts of certain minerals.

    This table shows the differences between milk chocolate (30% cocoa) and dark chocolate (more than 60% cocoa) per 20-gram serve. That’s about one row of a Lindt chocolate block.

    As you can see, dark chocolate provides more minerals such as magnesium, iron and zinc. It also contains noticeably more caffeine (but far less than in a typical cup of coffee, which would contain about 100mg).

    Milk chocolate offers significantly more calcium due to its milk solids, but it generally contains more added sugar.

    Cocoa is naturally rich in plant compounds called polyphenols. These act as antioxidants in the body, helping to protect the body’s cells from damage.

    Because dark chocolate contains more cocoa, it naturally contains higher levels of these compounds. In fact, dark chocolate contains roughly five times more flavanols (a type of polyphenol) than milk chocolate.

    Compared to other foods often praised for their antioxidant content, cocoa contains around 17 times more catechins (another type of polyphenol) per serving than black tea. It also contains around three times more than red wine.

    Does dark chocolate improve your health?

    Research into cocoa and dark chocolate has produced some interesting findings, particularly about heart health.

    Cocoa flavanols appear to help blood vessels relax and support better blood flow. Some clinical trials have reported small reductions in blood pressure and improvements in measures of blood vessel function after consuming cocoa products.

    There is also broader evidence suggesting diets rich in flavanols may be linked with a lower risk of cardiovascular disease overall.

    However, these findings come with important caveats.

    Many of these trials use cocoa extracts containing high levels of flavanols. Others contain specially formulated chocolate rather than the typical chocolate bars or Easter eggs you’d find in supermarkets. The doses tested are also often far larger and far more concentrated than what people normally consume.

    A large umbrella review (a review of reviews) involving more than one million participants did find links between eating chocolate and lower risks of cardiovascular disease, stroke and diabetes.

    But the overall quality of evidence was rated as weak or very low, largely because many of the studies were observational. Observational studies can identify patterns, but they cannot prove chocolate itself caused those benefits.

    The bottom line is that cocoa does contain beneficial plant compounds but the chocolate most of us enjoy is not a health supplement.

    But I thought dark chocolate has less sugar?

    Choosing dark chocolate doesn’t automatically make it the healthier option, especially where sugar is concerned. Some dark chocolate contains surprisingly high amounts.

    Depending on the cocoa percentage and recipe, some dark chocolate products contain 4050% sugar.

    So a 150g dark chocolate Easter bunny containing 50% sugar, for example, can contain about 19 teaspoons of added sugar.

    This applies to Easter eggs too. Some dark chocolate Easter eggs sold in supermarkets still list sugar as one of their first and main ingredients, ahead of cocoa butter. This means sugar makes up a significant chunk of what you’re eating.

    So it’s always worth flipping the packet over and checking the ingredients list and nutritional panel to be sure.

    What to choose this Easter?

    Dark chocolate has a nutritional advantage over milk chocolate. But how much depends on the cocoa percentage and how it’s been made.

    As a general rule, aim for 70% cocoa or more, and flip the packet over before you buy. In a higher-quality dark chocolate, cocoa should appear first in the ingredients list – not sugar.

    A higher-quality dark chocolate might have its ingredients listed in this order: cocoa mass, cocoa powder, cocoa butter, sugar, vanilla.

    A lower-quality dark chocolate might look like this: sugar, cocoa mass, cocoa butter, emulsifiers, flavour, milk solids.

    If sugar is listed first, it’s the largest ingredient by weight.

    Beyond that, choose chocolate you actually enjoy and watch your portion size. Remember that your overall diet matters far more than a few Easter eggs.

    The real health benefit of Easter chocolate? The enjoyment of sharing it.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

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

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  • Peanuts vs Walnuts – Which is Healthier?

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    Our Verdict

    When comparing peanuts to walnuts, we picked the peanuts.

    Why?

    What heresy is this?!

    “But walnuts are more expensive!”, we hear you cry. “They have omega-3s! They look like little brains!”

    And, we must confess, all of these things are true. However…

    In terms of macros, peanuts have much more protein, and a little more fiber, while walnuts have more fat. And yes, those fats are healthy, and yes, the omega-3 content of walnuts is worth noting. However, while walnuts are higher in total and polyunsaturated fats, peanuts are higher in monounsaturated fats, which are also beneficial. All in all, we’re calling it either a tie on macros, or a win for peanuts, as it really is a lot more protein, and we always consider fiber of top importance.

    In the category of vitamins, peanuts have (a lot) more of vitamins B1, B3, B5, B9, E, and choline, while walnuts have a (very) little more of vitamins B2 and B6. So, a clear win for peanuts here, and that’s without considering that in terms of margins of difference, peanuts have 11x the vitamin E, for example.

    Looking at minerals, peanuts have more iron, magnesium, phosphorus, potassium, selenium, and zinc, while walnuts have more calcium, copper, and manganese. Another clear win for peanuts.

    When it comes to polyphenols, peanuts have more diverse polyphenols, while walnuts have a greater total mass of polyphenols. A tie here, or possibly a subjective win for walnuts.

    In short, both are great and both have their merits, but by the numbers, and adding up the sections, peanuts take the win today. Still (assuming no allergy), by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Why You Should Diversify Your Nuts

    Enjoy!

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