Month: October 2023

Oct 13

What Is Cryotherapy?

Cryotherapy, often referred to as cold therapy, is a practice that involves exposing the body to freezing or near-freezing temperatures with the aim of reducing inflammation. It encompasses a range of techniques, including whole-body cryotherapy, cold-water immersion, ice application, and cryosurgery. While proponents of cryotherapy claim it can offer a myriad of health benefits, its effectiveness and safety remain subjects of ongoing research and debate. This comprehensive guide explores the various aspects of cryotherapy, from its mechanisms and types to its potential benefits and associated risks. How Cryotherapy Works Cryotherapy, excluding cryosurgery, is primarily employed to alleviate pain and swelling resulting from injuries or inflammation. Inflammation is a common underlying factor in numerous health conditions, and cryotherapy is believed to indirectly address such conditions by reducing inflammation. However, it is important to note that this notion is largely theoretical. The fundamental mechanism by which cryotherapy mitigates inflammation involves the modulation of blood flow to specific areas. Exposure to cold temperatures prompts the body to constrict blood vessels, a phenomenon known as vasoconstriction. This redirection of blood flow helps organs receive more oxygen. As the body gradually warms up and returns to its normal temperature, blood vessels dilate (vasodilation), allowing oxygen-rich blood to reach tissues and aid in the removal of inflammation. Advocates of whole-body cryotherapy posit that cryogenic chambers initiate a similar cold temperature response within the body. Nevertheless, there is currently insufficient scientific research to substantiate the claim that cryogenic chambers are effective in reducing inflammation compared to other cold therapy methods. Types of Cryotherapy When discussing cryotherapy, people often envision freezing chambers. However, cryotherapy encompasses various cold therapy techniques: 1. Whole-Body Cryotherapy Whole-body cryotherapy entails entering a chamber cooled to temperatures ranging from negative -200 to -300 degrees Fahrenheit (-129 to -184 degrees Celsius) for two to four minutes. These chambers utilize liquid nitrogen vapors or circulating cool air to achieve the desired temperature. Typically, the head remains outside the chamber while the rest of the body is exposed to these supercooling conditions. In some instances, multiple individuals may enter a fully-enclosed chamber. Participants typically enter the cryogenic chamber either naked or nearly naked, with gloves, socks, or slippers to protect extremities. While optional for women, undergarments are required for men. 2. Cold-Water Immersion Cold-water immersion, often referred to as cold water therapy, encompasses practices such as ice baths, cold water plunges, or cold showers. In this form of cryotherapy, individuals submerge their bodies, up to the neck, in water maintained at temperatures between 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius) for durations lasting from 5 to 15 minutes. Cold-water immersion is primarily employed to alleviate soreness following physical exertion. 3. Ice Application The application of ice packs is a well-known treatment for injuries such as sprains, strains, and fractures. Ice application is also used to manage post-exercise pain. After an injury, applying ice can effectively reduce pain, swelling, and inflammation. It is typically employed in conjunction with rest, compression, and elevation as part of the R-I-C-E (Rest, Ice, Compression, Elevation) protocol to expedite healing. 4. Cryosurgery Cryosurgery, or cryoblation, represents a surgical procedure involving the use of extreme cold, typically employing liquid nitrogen or argon gas, to freeze and eliminate abnormal tissue. Conducted under the guidance of healthcare providers, cryosurgery is employed for diverse purposes, including the removal of warts, skin tags, and pre-cancerous skin growths. It is also used externally to address conditions such as retinoblastoma, skin cancer, early-stage prostate cancer, liver cancer, and bone cancer. Benefits of Cryotherapy Cryotherapy is often lauded as a panacea for various health conditions, including muscle recovery, chronic pain management, alleviation of inflammation-related ailments, improved mental health, and enhanced sleep quality. Nevertheless, it is essential to acknowledge that robust scientific evidence supporting these claims is currently limited, and the U.S. Food and Drug Administration (FDA) has not sanctioned whole-body cryotherapy chambers as safe or effective for medical treatment or exercise recovery. 1. Muscle Recovery Many athletes have popularized cryotherapy as a means to expedite muscle recovery following strenuous exercise. However, existing research on this topic is relatively scarce and yields mixed results. A Chinese study from 2022, which involved 12 runners, indicated that whole-body cryotherapy was more effective than cold-water immersion in reducing muscle damage and inflammation. Another small-scale study reported similar findings, with whole-body cryotherapy demonstrating a reduction in muscle pain and inflammation. However, a 2014 review concluded that whole-body cryotherapy did not significantly alleviate muscle soreness. 2. Chronic Pain Relief Cryotherapies, such as ice application and cold-water immersion, can temporarily numb the skin, potentially providing pain relief. Nonetheless, there is currently insufficient scientific evidence to substantiate the claim that cryotherapy effectively manages chronic pain associated with inflammation. A 2020 review noted that whole-body cryotherapy and ice application offered short-term pain relief to patients with rheumatoid arthritis and ankylosing spondylitis. However, the protocols for cryotherapy varied, and the long-term effects on pain management were not thoroughly investigated. 3. Skin Conditions and Cancer Cryosurgery is a recognized and safe method for eradicating cancerous cells and addressing skin lesions, moles, and warts. Some earlier research suggested that non-medical cryotherapies might be useful in treating itchiness and inflammation associated with conditions like eczema. However, these findings lack robust substantiation. Whole-body cryotherapy, in particular, is not recommended for eczema treatment by the American Academy of Dermatology (AAD) due to the potential risk of skin injury. 4. Sleep Quality While concrete evidence linking cryotherapy to improved sleep quality is currently lacking, certain studies have explored potential correlations. Research examining muscle recovery in runners indicated that cryotherapy may contribute to better sleep quality. Specifically, whole-body cryotherapy appeared to yield the most significant improvements in sleep among runners. Another study conducted in 2019 reported that men who underwent post-workout whole-body cryotherapy experienced less disturbed sleep and reported better sleep quality compared to their counterparts. Risks of Cryotherapy Engaging in prolonged exposure to freezing conditions poses inherent risks, particularly concerning potential skin injuries. Whole-body cryotherapy, in particular, carries greater risks due to its

Oct 13

What Is Sarcopenia?

Sarcopenia, a term derived from the Greek words “sarx” (flesh) and “penia” (loss), is a condition characterized by the progressive loss of muscle mass and strength. While often associated with the natural aging process, sarcopenia can affect individuals of varying ages and has significant implications for overall health and quality of life. This comprehensive guide explores the various facets of sarcopenia, including its causes, symptoms, diagnosis, related conditions, prevention strategies, and treatment options. The Prevalence of Sarcopenia Sarcopenia predominantly affects older adults, with its prevalence increasing with age. Estimates suggest that 5-13% of individuals aged 60 or older and 11-50% of those aged 80 or older may experience sarcopenia. This condition is not limited to the elderly, as younger individuals with specific health conditions may also be at risk. Understanding the causes and consequences of sarcopenia is essential for effectively managing this condition. Symptoms of Sarcopenia Sarcopenia manifests through several key symptoms, including: 1. Low Muscle Function: A significant reduction in muscle function, characterized by diminished strength and endurance. 2. Low Muscle Strength: Weakness in various muscle groups, impacting daily activities and mobility. 3. Low Muscle Mass: A gradual decline in muscle mass, often accompanied by the accumulation of fat within muscle tissues. 4. Impaired Motor Function: Difficulties in performing basic motor functions, such as walking and carrying objects. 5. Slow Walking Speed: A notable decrease in walking speed, affecting mobility and overall physical performance. 6. Difficulty in Carrying and Lifting Heavy Items: A reduced ability to perform tasks that require strength and physical exertion. 7. Difficulty in Climbing Stairs: Challenges in ascending stairs, a common activity in daily life. 8. Increased Risk of Falls: Sarcopenia elevates the risk of falls, which can result in fractures and other injuries. 9. Physical Weakness: Generalized physical weakness, impacting the ability to engage in routine tasks and activities of daily living. Recognizing these symptoms is vital for early intervention and the management of sarcopenia-related complications. Causes of Sarcopenia Sarcopenia primarily arises from the natural aging process, with muscle mass and strength loss typically commencing between the ages of 30 and 50. Several mechanisms contribute to the development of sarcopenia with aging: 1. Insulin Resistance: Aging leads to changes in body composition, characterized by increased fat accumulation and decreased muscle mass. These alterations can result in insulin resistance and metabolic dysfunction. 2. Hormone Decline: Aging is associated with reduced levels of anabolic hormones, including insulin-like growth factor-1, human growth hormone, and testosterone. These hormones play crucial roles in muscle development and maintenance. 3. Inflammatory Markers: Aging is accompanied by elevated levels of inflammatory markers such as interleukin (IL)-6, tumor necrosis factor-alpha, C-reactive protein, and IL-1. These markers can negatively affect skeletal muscles. 4. Neurodegeneration: Aging contributes to a decline in peripheral nerve fibers, motor neurons in the spinal cord, and neuromuscular junctions. These neurological changes can further exacerbate sarcopenia. While aging is the primary factor, other conditions and lifestyle choices, such as physical inactivity, inadequate protein intake, and obesity, can accelerate the onset of sarcopenia. Younger individuals with inflammatory diseases, malnutrition, and cachexia are also at risk. Diagnosis of Sarcopenia Diagnosing sarcopenia involves a series of assessments that evaluate muscle strength, quality, and physical performance. There is no single definitive test for sarcopenia; instead, healthcare providers employ various screening tools and tests to make an accurate diagnosis: Screening Tools: Muscle Strength Tests: Muscle Quality Tests: Physical Performance Tests: Treatment for Sarcopenia Currently, there are no approved medications for the treatment of sarcopenia. Instead, management revolves around lifestyle modifications, including: Physical Activity: Regular exercise, particularly strength training and resistance exercises performed two or three times weekly, can significantly improve muscle strength and function. Consultation with a healthcare provider is essential before initiating an exercise regimen. Dietary Patterns: Healthcare providers recommend a protein intake of 20-35 grams per meal to support muscle protein synthesis and counteract age-related muscle loss. Supplements like vitamin D, B vitamins, vitamin C, selenium, calcium, and magnesium may also be recommended to address nutritional deficiencies. Preventing Sarcopenia While sarcopenia is often considered an inevitable consequence of aging, several strategies can slow its progression: 1. Balanced Diet: Consume a well-balanced diet rich in high-quality proteins. 2. Protein Intake: Aim for 1.6-1.8 grams of protein per kilogram of body weight daily. 3. Resistance Exercises: Engage in resistance exercises at least twice a week. 4. Reduced Sedentary Time: Minimize sedentary behaviors and maintain an active lifestyle. Related Conditions and Complications Sarcopenia is not an isolated condition; it is associated with various health issues, including: 1. Cardiovascular Disease (CVD): Sarcopenia increases the risk of CVD, with both conditions sharing common mechanisms such as physical inactivity and hormonal changes. 2. Type 2 Diabetes: Sarcopenia elevates the risk of type 2 diabetes due to abnormal glucose metabolism associated with reduced muscle mass. 3. Osteoporosis: Sarcopenia can lead to significant bone loss and subsequent osteoporosis, posing additional health risks. 4. Cognitive Impairment: Sarcopenia may cause cognitive deficits attributed to abnormalities in the secretion of myokines, molecules regulating brain function. 5. Depression: The overall reduction in the quality of life associated with sarcopenia can contribute to depression. Living with Sarcopenia Sarcopenia can profoundly affect an individual’s quality of life, hindering daily activities and increasing the risk of falls, fractures, and hospitalizations. The severity of these impacts depends on factors such as age, existing health conditions, and the occurrence of falls or fractures. Although sarcopenia cannot be completely reversed, early recognition and intervention through strength training and proper nutrition can mitigate symptoms and enhance overall well-being. Conclusion Sarcopenia, characterized by the progressive loss of muscle mass and strength, is a condition with significant implications for individuals’ health and daily lives. While aging is the primary contributing factor, lifestyle choices and underlying health conditions can accelerate its onset. Early diagnosis through screening tools and assessment tests is crucial for timely intervention. Management focuses on regular exercise, adequate protein intake, and supplementation when necessary. By adopting preventive measures and addressing sarcopenia proactively, individuals can enhance their quality of life and reduce the

Oct 13

Hong Kong coronavirus sewage check system may expand to check for flu

Hong Kong authorities are considering an expansion of the sewage monitoring system to detect not just the coronavirus but other infectious diseases such as influenza, the city’s health secretary said as he warned of a possible winter flu outbreak. Lo Chung-mau on Friday explained sewage tests carried out since the Covid-19 pandemic hit had helped authorities predict the start of outbreaks. “In our past experience during the Covid-19 pandemic, the sewage surveillance system could show the rise in infections before we saw an actual outbreak in the community,” he said at the Legislative Council health services panel. “The positive results in the sewage tests often increase before community outbreaks occur. This gives us a warning sign. So we are considering expanding sewage testing to influenza.” Secretary for Health Lo Chung-mau says sewage monitoring for Covid-19 could also be used to predict major outbreaks of flu. Photo: Jonathan Wong The citywide sewage surveillance system was set up in 2020 through a collaboration between the government and the University of Hong Kong as a pilot scheme. It was widely used during the Covid-19 pandemic and was standardised after the city returned to normality earlier this year. The coronavirus can remain in the faeces and urine of carriers after it can no longer be detected in respiratory or saliva samples. Samples had to be collected from the surfaces of drain and vent pipes at residential buildings. Lo said the objective of the sewage tests had changed over time. “The surveillance system has been standardised and the goal is no longer finding which residential buildings have more infections,” he said. Hong Kong set for late start to winter flu season in February, expert says “Our management mode has changed and we no longer carry out quarantine. Sewage testing allows us to know how serious the overall situation in Hong Kong is.” Lo said the latest information had shown that the activity level of influenza had been on the rise, which signalled a potential outbreak. “The coming winter will be the first one after the lifting of the mask order. We are expecting a high possibility of an outbreak of upper respiratory tract infections, especially seasonal flu,” he added. Professor Ivan Hung Fan-ngai, a top infectious diseases expert from the University of Hong Kong earlier said the city was in the final stages of the summer influenza season because it was delayed by the Covid-19 pandemic. The winter influenza season will run from February to April next year. Hong Kong Covid-19 cases may peak over next few months: pandemic adviser “In fact, Hong Kong’s summer influenza season began in August. Data showed that the activity level is on the rise,” Hung said. Lo added the rate of influenza virus in upper respiratory tract samples in the past week had increased to 13.28 per cent, above the baseline level of 9.21 per cent. He said the coronavirus might be more active in the winter and appealed to the public to get flu and Covid-19 shots to protect themselves. Lo added the Hospital Authority had added 103 beds in public hospitals in preparation for any outbreaks and was monitoring the number of patients with Covid-19 or flu who attended accident and emergency departments. He said two additional outpatient clinics would also be operational over the Christmas and Lunar New Year holiday periods.

Oct 13

How viruses can help fight antibiotic-resistant infections

Sign up to our 10 Things You Need to Know Today newsletter A free daily digest of the biggest news stories of the day – and the best features from our website Thank you for signing up to TheWeek. You will receive a verification email shortly. There was a problem. Please refresh the page and try again. By submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. First, the bad news: Thanks to repeated drug exposure, climate change and air pollution, some infections are developing resistance to antibiotics, a problem that could have global repercussions as diseases become stronger and more prevalent. The good news? Scientists are currently considering an unexpected solution. Researchers are looking to bacteriophages, or viruses that specifically target bacteria, to help cure infections. “Phages are the most abundant biological form on the planet,” microbiologist Bryan Gibb, an associate professor of biological and chemical sciences, told News Medical. “These naturally occurring viruses are professional bacterial assassins.” Experts in the medical field have become more invested in so-called phage therapy as antibiotics meanwhile become less effective. Phage therapy is currently considered experimental in the U.S. and “can only be used in emergency or compassionate use cases when few or no other treatments are available,” Popular Science wrote. It can be administered “intravenously, orally, topically, or intranasally.” Though it’s considered safe, the efficacy of the treatment has received “mixed reviews.” However, “this may reflect a poor match between the selected phage and the bacteria it was meant to target.” With more research, phage therapy could become more widespread and potentially cheaper than antibiotics. “One of the biggest hurdles to making this treatment mainstream, aside from regulation, is a lack of awareness around phage therapy’s life-saving potential,” Maclean’s Greg German explained. “Antimicrobial resistance is a battle that can’t be won on one front. It’s going to take every weapon we’ve got.” Subscribe to The Week Escape your echo chamber. Get the facts behind the news, plus analysis from multiple perspectives. SUBSCRIBE & SAVE Sign up for The Week’s Free Newsletters From our morning news briefing to a weekly Good News Newsletter, get the best of The Week delivered directly to your inbox. From our morning news briefing to a weekly Good News Newsletter, get the best of The Week delivered directly to your inbox. Explore More

Oct 13

Just 11 Minutes of Exercise Each Day May Reduce Risk of Early Death, Study Shows

In the modern age of sedentary lifestyles and demanding schedules, the importance of exercise for our overall health cannot be overstated. While many individuals may find it challenging to allocate significant time for regular workouts, a groundbreaking study published in the British Journal of Sports Medicine reveals a remarkable discovery: just 11 minutes of daily exercise can substantially reduce the risk of early death, as well as prevent heart disease, stroke, and certain cancers. This research, based on a comprehensive review of 196 published articles, provides compelling evidence that even small amounts of physical activity can have profound health benefits. Unveiling the Findings The study’s findings are nothing short of revolutionary. According to the research, dedicating a mere 75 minutes per week to exercise, equivalent to just 11 minutes per day, could prevent one in ten premature deaths. These insights underscore the transformative impact that minimal exercise can have on our overall well-being. The results become even more impressive when individuals engage in 150 minutes of weekly exercise, equivalent to 30 minutes per day for five days a week. This level of commitment could potentially avert nearly 16% of all premature deaths. Dr. Soren Brage, a co-author of the study, highlights the significance of these findings by emphasizing that any level of physical activity is superior to none at all. These results come as encouraging news for those who may perceive the goal of achieving 150 minutes of exercise per week as daunting. The study serves as a reminder that even small efforts can yield substantial health benefits. A Comprehensive Analysis The strength of this study lies in its comprehensive analysis of data from 94 cohorts, encompassing over 30 million participants. Such a vast and diverse dataset allows researchers to draw wide-reaching conclusions about the relationship between exercise and health. The study reveals a clear pattern: higher levels of physical activity correlate with a decreased risk of mortality. The Impact on Cardiovascular Health and Cancer Prevention One of the most striking aspects of the study is its exploration of exercise’s impact on cardiovascular health and cancer prevention. Individuals who engaged in 75 minutes of moderate-to-vigorous exercise per week experienced a 17% lower risk of developing cardiovascular disease and a 7% lower risk of cancer. These statistics serve as a testament to the profound protective effects of even minimal physical activity. However, the benefits of exercise become even more pronounced as individuals increase their activity levels. Those who committed to 150 minutes of exercise per week witnessed a 27% reduction in the risk of cardiovascular disease and a 12% lower risk of cancer incidence. Interestingly, exercise exhibited a more significant impact on specific cancer types, such as head and neck, myeloid leukemia, myeloma, and gastric cardia cancers, compared to others like lung, liver, endometrial, colon, and breast cancers. Nevertheless, the study reveals that there is a threshold beyond which the benefits of exercise plateau. Engaging in physical activity between 150 and 300 minutes per week offers only marginal additional advantages. Any differences in exercising for more than 300 minutes weekly remain uncertain, emphasizing the law of diminishing returns. Understanding the Mechanisms While the precise mechanisms underlying the health benefits of exercise remain subject to ongoing research, several factors contribute to its positive effects. Exercise reduces inflammation in the body, decreases fat tissue, regulates hormones, and improves sleep—all of which combine to promote overall health. Additionally, exercise significantly enhances an individual’s quality of life, reducing stress, depression, and anxiety while boosting confidence and energy levels. Regarding cardiovascular health, frequent exercise keeps the cardiovascular system engaged, aiding in the maintenance of healthy blood pressure and overall cardiovascular function. For cancer prevention, exercise plays a role in lowering inflammation, enhancing the immune system, and supporting overall well-being. Furthermore, individuals who engage in regular exercise tend to adopt healthier lifestyles in general, which may include abstaining from smoking and socializing during physical activities—all of which contribute to improved health outcomes. Incorporating Exercise Into Daily Life The study reinforces existing recommendations from the Physical Activity Guidelines for Americans, which advocate for a minimum of 150 minutes of moderate-to-vigorous physical activity per week. This target is achievable through various activities such as walking, yoga, cycling, or dancing, providing individuals with flexibility in choosing their preferred exercise. Crucially, the study emphasizes that even small amounts of movement can yield health benefits. Short bursts of exercise can help reduce blood glucose levels, particularly in response to insulin, while simple activities like walking can be particularly beneficial for older individuals, aiding in maintaining leg strength, balance, and endurance. The message that emerges from this research is clear: exercise does not need to be a rigorous or time-consuming endeavor to improve health outcomes. Instead, adopting a more inclusive view of exercise that encompasses various activities and movement throughout the day can lay the foundation for a healthier and longer life. Overcoming Obstacles Despite the well-established benefits of exercise, numerous obstacles can hinder individuals from incorporating regular physical activity into their lives. Busy schedules, multiple jobs, working from home, and the lack of access to suitable exercise spaces are just a few challenges that people face. Experts stress the importance of enjoying the chosen form of exercise to maintain long-term commitment. Incorporating exercise into daily routines, finding a workout partner, and gradually progressing to more challenging activities can help overcome barriers to physical activity. The key is to make exercise enjoyable and sustainable, as any form of movement, no matter how modest, contributes to improved health. Conclusion In a world where time is a precious commodity and sedentary lifestyles are prevalent, the revelation that just 11 minutes of daily exercise can significantly reduce the risk of early death and prevent debilitating diseases is nothing short of a game-changer. This groundbreaking study underscores the importance of redefining our perception of exercise, emphasizing that any form of movement, no matter how brief, is a step toward a longer, healthier life. Whether it’s a leisurely stroll, a quick dance session, or an intense workout,

Oct 13

15 Stretches for the Hips That Can Benefit Everybody

Hip stretching will help loosen up a common problem area. In today’s fast-paced world, many of us find ourselves spending the majority of our day in sedentary positions, whether it’s sitting in the car during the daily commute, at a desk for hours on end, or lounging on the couch. Unsurprisingly, the complaint of feeling “tight” in the hips is a common refrain. Lauren Kanski, NASM-CPT, a certified personal trainer and coach in New York City, attests to the ubiquity of this issue: “I hear people complain about tightness in their hips during every single [personal training] session,” she notes. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.” The root of this problem lies in the extended periods we spend in seated positions, which cause the hip muscles to remain in a flexed or shortened state. Consequently, moving after hours of immobility—such as simply standing up—can feel challenging. To combat this issue, it’s crucial to incorporate hip stretches into our daily routines. Regular stretching and movement throughout the day can alleviate hip stiffness, fend off hip pain, and reduce the risk of hip-related injuries. The Significance of Hip Stretching Hip stretching is not only vital for relieving tightness but also for overall well-being, especially when we experience stress. According to Kanski, “We store a lot of stress and emotions in our hips.” The hips serve as a primary energy transfer point, facilitating the flow of energy between the upper and lower body. Consequently, opening up the hips can alleviate tension and rejuvenate energy levels. Consistently stretching your hips can yield several additional benefits, including: 1. Reduced tightness in the hip flexors: Tight hip flexors are a common issue, often resulting from prolonged sitting. Stretching helps alleviate this tightness. 2. Lower back pain reduction: The hips and lower back are closely interconnected. Stretching the hips can ease tension in the lower back, potentially reducing pain. 3. Enhanced hip mobility: Regular hip stretching increases the range of motion in your hips, facilitating more fluid and comfortable movement. 4. Injury prevention: By maintaining flexibility in the hips, you can reduce the risk of hip-related injuries. 5. Improved performance: Flexible hips can enhance your overall physical performance, particularly during activities that involve hip movement. When to Stretch Your Hips For optimal hip health, it’s advisable to show your hips some tender loving care every day. Kanski recommends incorporating hip stretches into your routine in the morning upon waking, before embarking on your workouts, and before bedtime. However, the most critical times to stretch your hips are before and after a workout. 1. Adductor Rock Back: 2. Quadruped Hip Half Circles: 3. Spiderman Lunge: 4. Squat-to-Stand: 5. Walking Lateral Lunges: 6. High Knees: 7. Glute Bridge: 8. Lateral Band Walk: 9. 90/90 Hip Stretch: 10. Pigeon Pose: 11. Child’s Pose: 12. Couch Stretch: 13. Frog Stretch: 14. Supine Figure-Four Stretch: 15. Half-kneeling Hip Flexor Stretch: A Quick Review of Hip Stretches Hip stretches offer a potent remedy for the common ailment of hip tightness. By incorporating both static and dynamic stretches into your routine, you can effectively address this issue while enjoying numerous benefits. These benefits encompass enhanced hip mobility, reduced lower back pain and tightness, and potentially improved physical performance during exercise. To achieve optimal results, consider adding hip stretches to your daily routine, especially during the morning and before bedtime. However, the most critical times to stretch your hips are before and after engaging in physical activity. Dynamic stretches prepare your muscles for exercise, while static stretches aid in muscle recovery and relaxation after workouts. Incorporating hip stretches into your daily life can make a significant difference in your overall well-being. Whether you’re seeking to alleviate tension, enhance mobility, or reduce the risk of injuries, regular hip stretching is an investment in your long-term health and comfort. So, take a moment to care for your hips each day, and reap the benefits of improved flexibility and vitality.

Oct 13

Lower Back Stretches to Relieve Back Pain, According to Experts

Lower back pain, also known as lumbar pain, can be a debilitating issue, affecting as many as 23% of adults worldwide. Whether it’s caused by mechanical issues, degenerative problems, inflammation, oncology, infections, or pregnancy-related changes, addressing lower back pain is crucial for maintaining a high quality of life. The lower back, with its complex structure of vertebrae, nerves, discs, muscles, and other tissues, requires special attention to alleviate discomfort and restore mobility. This comprehensive guide explores 10 gentle stretches specifically designed to target and relieve lower back pain. These stretches are designed to enhance flexibility, alleviate tension, and promote overall well-being. All you need is a cushioned yoga mat and a sturdy chair to get started on your journey towards a pain-free lower back. Understanding Lower Back Pain Before diving into the stretches, it’s essential to understand the causes and contributing factors of lower back pain. This knowledge can help you tailor your approach to managing and preventing future pain. 1. Mechanical Issues: Lower back pain can result from injuries to the discs and soft tissues of the spine, leading to muscle tension and discomfort. 2. Degenerative Problems: Conditions like osteoarthritis can cause wear and tear on the lower back’s structural components, leading to pain. 3. Inflammation: Inflammatory conditions may affect the lower back, contributing to chronic pain. 4. Oncology: In some cases, lower back pain may be related to cancer or cancer treatments. 5. Infections: Infections, such as soft tissue abscesses, can also lead to lower back pain. 6. Pregnancy: Pregnancy-related hormonal changes, shifts in musculoskeletal alignment, and weight gain can result in lower back pain, which may persist postpartum. Additionally, tightness in areas like the hamstrings and hip flexors can further exacerbate lower back pain by restricting the spine’s natural motion and impeding mobility. The Benefits of Stretching for Lower Back Pain Stretching is a valuable tool for regaining range of motion and reducing lower back pain. These gentle stretches can make everyday tasks such as climbing stairs and lifting objects less taxing. Here’s a selection of stretches that target and alleviate lower back pain: 1. Cat-Cow Stretch The Cat-Cow stretch is a dynamic yoga stretch that combines two movements to enhance spine flexibility, posture, and core awareness. It can help alleviate tension in the lower back. 2. Child’s Pose Balasana, or Child’s Pose, is a relaxing stretch that elongates lower back muscles and opens the hips, reducing stress, back pain, and bloating. 3. Knee-To-Chest Stretch This stretch targets tight muscles in the lower back, including the erector spinae and glutes. It’s effective for quickly relieving tension. 4. Supine Spinal Twist The Supine Spinal Twist gently twists the spine, relieving tension and promoting lower back comfort. It also massages internal organs, improving digestion. 5. Pelvic Tilt Pelvic tilts help rectify postural shifts that occur with lower back pain. They engage the core, improving stabilization and reducing strain. 6. Shoulder Bridge The Shoulder Bridge stretch mobilizes the spine and lengthens back muscles, offering relief from tightness and tension. 7. Standing Roll-Down This stretch opens space between vertebrae, relieving tightness and promoting core stability. 8. Figure Four Stretch The Figure Four stretch targets tight hips, which can contribute to lower back pain. It also stretches glutes. 9. Seated Fold A Seated Fold is a yoga pose that stretches the entire back, hamstrings, and hips. 10. Seated Nerve Flossing Seated Nerve Flossing can alleviate lower back pain caused by conditions like sciatica or herniated discs. Conclusion Lower back pain can be a persistent and debilitating issue, but with the right stretches and exercises, you can alleviate discomfort and improve your quality of life. These gentle stretches, designed to target the lower back and related muscles, provide relief from tension and pain. Whether you’re dealing with a sudden flare-up or a chronic issue, incorporating these stretches into your daily routine can promote flexibility, reduce discomfort, and enhance overall well-being. Remember that consistency and patience are key to achieving lasting relief from lower back pain.

Oct 13

Sitting All Day Can Put You at Risk Of Health Issues—Even if You Exercise Daily

Researchers coin a new term “active couch potato” to describe individuals who exercise 30-minutes a day, but spend the vast majority of time sitting. In today’s fast-paced world, maintaining an active lifestyle is considered essential for overall health and well-being. Experts recommend at least 150 minutes of moderate-intensity exercise per week, a goal that a significant portion of the population struggles to achieve. However, a recent study has shed light on a concerning phenomenon – the rise of “active couch potatoes.” These individuals engage in regular exercise but spend the majority of their day sedentary, leading to elevated levels of blood sugar, cholesterol, and body fat. In this comprehensive exploration, we delve into the implications of being an active couch potato, the potential health risks, and actionable steps to lead a more active and healthy lifestyle. Understanding the Active Couch Potato Phenomenon The term “active couch potato” refers to individuals who maintain a fitness routine by dedicating time to exercise but subsequently spend extended periods sitting throughout the day. This paradoxical behavior results in a sedentary lifestyle, which can have detrimental effects on their overall health. To identify active couch potatoes, researchers conducted an extensive study in Finland, involving over 3,700 men and women. These individuals are characterized by a common pattern – they engage in approximately 30 minutes of exercise daily, such as jogging, swimming, or cycling. However, for the remainder of their day, they lead a predominantly sedentary existence, often spending over ten hours sitting. These hours of inactivity translate to less than 220 minutes of light movement daily, which includes activities like walking to the kitchen or going to the bathroom. Active couch potatoes display a marked disparity between their exercise regimen and their sedentary behavior. While they diligently carve out time for workouts, they are frequently seated in front of computers during work hours, commuting in vehicles, and lounging in front of television screens in the evenings. The alternative groups identified in the study were “sedentary light movers,” “sedentary exercisers,” and “movers.” These groups displayed higher levels of daily activity, such as household chores or frequent movement. Health Implications of the Active Couch Potato Lifestyle The consequences of being an active couch potato extend to various aspects of health, although the study did not establish a direct link to specific health conditions. Researchers identified elevated blood sugar, cholesterol levels, and body fat as key markers associated with this lifestyle. These indicators are often associated with cardiovascular conditions, including heart attacks, strokes, high cholesterol, and high blood pressure. Furthermore, research has highlighted the correlation between prolonged sitting and the development of back pain. The human body thrives on regular movement, and prolonged periods of inactivity can lead to muscle atrophy, reduced flexibility, and diminished overall fitness. This means that active couch potatoes, despite their dedicated exercise routines, may not be reaping the full benefits of their workouts. The Importance of Balance: Why Movement Matters While the precise biological mechanisms behind the health risks of sitting for extended periods are not fully understood, it is evident that maintaining a balance between sitting and physical activity is essential. Our bodies are designed for movement, and a sedentary lifestyle disrupts this natural harmony. Incorporating movement throughout the day is key to mitigating the negative effects of prolonged sitting. While being an active couch potato may seem like a contradiction, it underscores the importance of addressing sedentary behavior even for those who engage in regular exercise. Strategies to Avoid the Active Couch Potato Trap If you find yourself at risk of becoming an active couch potato due to work-related obligations or other reasons, several strategies can help counteract the detrimental effects of sitting: 1. Increase Daily Movement: Seek opportunities to incorporate movement into your daily routine. Park farther away from your destination, take the stairs instead of the elevator, and opt for walking when feasible. 2. Embrace Short Breaks: Utilize short breaks during your workday to stand up, stretch, and walk around. These moments of activity can accumulate throughout the day, reducing the overall time spent sitting. 3. Consider a Standing Desk: If possible, invest in a standing desk to alternate between sitting and standing during work hours. Standing can alleviate some of the negative impacts of prolonged sitting. 4. Set Activity Alarms: Set alarms or reminders to prompt you to stand up and move for short intervals, even if it’s just a brief walk to the restroom or kitchen. 5. Use Technology: Smartwatches and fitness trackers can monitor your daily activity levels and remind you to move regularly. These devices offer valuable insights into your activity patterns. 6. Break Up TV Time: When watching television, incorporate short stretches or exercises during commercial breaks to counteract extended periods of sitting. 7. Prioritize Light Activity: Aim to engage in light physical activities, such as household chores or gentle stretches, during your leisure time. Conclusion: Every Movement Counts In a world where physical activity often takes a backseat to sedentary pursuits, it’s essential to recognize that every movement counts. Being an active couch potato highlights the importance of achieving a balance between structured exercise routines and daily movement. Regardless of your exercise regimen, finding ways to reduce prolonged sitting and incorporate physical activity into your daily life is paramount for maintaining optimal health and well-being. Breaking free from the allure of the couch and embracing an active lifestyle can lead to a healthier, more vibrant future.

Oct 13

Hong Kong medical trailblazer discovers treatment for intestinal condition

A Hong Kong scientist’s groundbreaking research on a life-threatening gut infection has paved the way for a treatment programme that will become available at public hospitals next year. Professor Ng Siew-chien of Chinese University’s medicine and therapeutics department is the pioneer behind the faecal microbiota transplant (FMT). The procedure involves transferring gut microbes from a healthy donor to patients with clostridioides difficile infections (CDI), a recurring gut condition. “CDI has a 40 per cent mortality rate when left untreated and a high recurrence rate of 70 per cent. However, treatment options were limited back then,” said Ng, who is also the director of Microbiota I-Center. The disease commonly occurs when patients take some types of antibiotics or after they have completed the treatment, with the elderly and those staying at hospitals and nursing homes at greater risk of contracting the condition. Steroid drug raises risk of heart issues for arthritis patients: Hong Kong study The Hospital Authority last year reported 3,645 cases of clostridioides difficile infections, up from the 3,106 and 2,801 respectively logged in 2021 and 2020. “Using our in-house FMT technology (MOZAIC), however, we’ve achieved a success rate of over 90 per cent, allowing many patients to live happy lives again,” she said. The scholar is a Spirit of Innovation finalist at this year’s Spirit of Hong Kong Awards, which is an annual event co-organised by the South China Morning Post and property developer Sino Group that honours the achievements of remarkable individuals whose endeavours might otherwise go unnoticed. The scientist was also recognised for her work last year, when she was awarded the Silver Medal at the 47th International Exhibition of Inventors in Geneva, Switzerland. The scholar said patients who received the treatment recovered in just a few hours. Under a partnership with the Hospital Authority, the transplant is set to become available at public hospitals next year. “Unlike surgery, this simple procedure involves only implanting healthy bacteria through an endoscopy, making it a convenient and effective treatment option,” she said. Ng said many patients who had undergone the procedure reported no longer having to endure endless cycles of bacterial infections and diarrhoea. “They have regained the ability to eat and enjoy meals with their families, allowing them to return to their normal lives,” she said. Ng said the treatment had also shown promise in addressing other conditions, such as inflammatory bowel disease, irritable bowel syndrome, obesity, graft versus host disease and multi-drug-resistant infections. The treatment involves extracting beneficial microorganisms from healthy faecal matter and implanting the microorganisms via an endoscopy. AI tool for brain cancer prognosis created by team led by Hong Kong scientists According to her research, the procedure helps create a state of balance between fungi, viruses and bacteria in the body and promotes the recovery of a patient’s immune responses and internal microbial stability. As part of her efforts to introduce the treatment, Ng partnered with Professor Francis Chan Ka-leung, the dean of medicine at Chinese University, to establish the Microbiota I-Center in 2015. The centre has so far conducted more than 800 procedures and enjoyed a success rate of over 90 per cent, with no reported cases of complications from recurring gut infection after treatment. On a global front, she led a team of 14 international experts to publish a white paper, with the support of the Asia-Pacific Society of Gastroenterology and the Asia-Pacific Society of Gastrointestinal Endoscopy, that outlined the most effective methods of applying the procedure. Professor Ng Siew-chien is spearheading efforts to offer microbiota transplants. Photo: Kong Yat-pang Ng also established Asia’s first microbiota transplantation and research centre in 2017, with the facility at Chinese University ensuring more patients could be treated. She has also created the continent’s first stool bank to help patients get timely treatment. “The establishment of a stool bank has significantly improved the treatment process by ensuring quick access to high-quality stool samples,” she said. “It eliminates the need for rushed searches for healthy donors and allows for more efficient and effective patient care.” Breaking down her research, Ng described the intestine as a “second brain” because the microorganisms within the organ released signals that could have an impact on the brain’s functions. She also pointed to research showing that those with autism could suffer from an imbalance of gut bacteria compared with those who did not have the condition. “Some studies have found associations between alterations in the gut microbiota and cognitive decline, suggesting that maintaining a healthy gut microbiome may have implications for brain health,” she said. Hong Kong scientists get rare US approval for trials of constipation drug Ng and her team are currently developing microbiome treatments for younger patients with autism, as well as some that could help elderly people with certain types of cancer and inflammatory diseases. “With early diagnosis, treatment can be personalised and administered with the right microbiome pills,” she said. The scientist has also envisioned creating what she called a “Microbiome Noah’s Ark” that could store healthy stool samples from young donors that could be set aside for future treatments. “We generally look for younger individuals, usually below their 30s, who take good care of themselves by following a healthy diet, maintaining positive habits and staying active with regular exercise,” she said. ‘Young Hongkongers with prediabetes have 88 per cent risk of developing diabetes’ Ng expressed confidence that her work would have a positive impact on patients and their families, as well as contribute to the development of Hong Kong as a leading microbiome biotechnology hub. The Greater Bay Area also offered room for expansion and would ensure access to a bigger donor base and allow more people to benefit from the treatment. The bay area refers to Beijing’s initiative to link Hong Kong, Macau and nine mainland Chinese cities into an economic powerhouse.

Oct 13

Desk Treadmills Are Trendy—But Are They Really Worth the Hype?

Sorry, but nothing beats taking a walk outside. In the modern world, where office jobs often demand prolonged hours of sitting, the quest for innovative solutions to incorporate physical activity into our daily routines has gained momentum. One such trend taking social media platforms like TikTok by storm is the use of desk treadmills—a clever fusion of work and exercise that appears to be an answer to our sedentary work lives. But are these desk treadmills a genuine fitness hack, or are they merely a Band-Aid solution to our reluctance to disconnect from work and prioritize our physical well-being? In this exploration, we delve into the benefits, considerations, and alternatives surrounding desk treadmills. The Rise of Desk Treadmills on Social Media Desk treadmills are not entirely novel, but they are experiencing a resurgence in popularity, thanks in part to social media platforms like TikTok. Users are documenting their daily step counts while seamlessly conducting work tasks from their computers atop these innovative devices. This trend has sparked curiosity and conversation surrounding the viability of desk treadmills as a means to enhance physical activity within the confines of an office or home workspace. Benefits of a Treadmill Desk The appeal of a treadmill desk lies in its potential to address the sedentary nature of office jobs. According to Alexandra Kahn, a Physical Therapist at NYU Langone Health, treadmill desks offer an opportunity for individuals working from home to incorporate exercise into their 9-to-5 routines. One of the primary advantages is that they make achieving the daily goal of 10,000 steps more attainable. Furthermore, treadmill desks provide a reliable means of ensuring physical activity even in inclement weather, eliminating the weather-related hindrance to outdoor exercise. In essence, these devices offer a convenient way to keep moving, especially when the alternative might involve sitting in a chair for hours on end. They encourage a dynamic work environment, promoting mobility and reducing the detrimental effects of prolonged sitting. Walking Outside: An Even Better Option While desk treadmills present an enticing solution, it’s essential to remember that walking itself confers a multitude of health benefits. Whether on a treadmill or outdoors, walking strengthens lower-body muscles, enhances muscular endurance, and promotes cardiovascular health. However, if the choice is available, opting for an outdoor walk offers additional advantages. According to Kahn, outdoor walking provides increased exposure to Vitamin D, which plays a pivotal role in mood regulation and immune system support. Additionally, walking outdoors tends to be more challenging due to natural environmental factors like wind, uneven terrain, steps, and variable speeds. These challenges introduce a balance and stability component that is not present when walking on a flat treadmill surface. Furthermore, outdoor walks offer a much-needed respite for your eyes and brain, liberating them from prolonged screen exposure. This break from the computer screen can alleviate eye strain and provide a mental reset, enhancing overall well-being. Considerations When Using a Desk Treadmill For those contemplating the adoption of a desk treadmill, there are crucial considerations to keep in mind. Notably, individuals must periodically assess their posture and mechanics, especially if they are simultaneously engaging in work tasks. Walking while working necessitates attention to both job responsibilities and gait mechanics, which can be challenging to synchronize. Moreover, typing or using a computer while walking may eliminate the arm swing component of walking, which is integral for hip, pelvic, and spinal mobility. This omission could lead to compensatory movements in the shoulder, hip, and trunk regions. Nonetheless, if one’s desk height, keyboard, and mouse are appropriately positioned—resulting in approximately 90-degree elbow bends and screens positioned slightly below eye level—walking while working at an ergonomically favorable workstation should be comfortable and harmless to one’s posture. Kahn advises setting a timer for every 20 to 30 minutes or placing a sticky note on the computer as a reminder to reset one’s posture. This precaution can help prevent slumped shoulders and forward head posture. However, it’s essential to acknowledge that walking and typing simultaneously require a certain level of coordination. Although faster walking speeds may make typing feel awkward and lead to temporary balance impairment, the body generally adapts to these demands. It’s akin to the experience of walking and texting. Individuals with a history of falls, balance issues, or poor stability should exercise caution when considering treadmill desks and walking while focusing on a computer screen. For these individuals, the potential risk may outweigh the benefits. Similarly, constant motion while fixating on a single point, as is the case with walking on a treadmill while using a computer, can induce motion sickness, referred to as “cybersickness.” This phenomenon arises from the paradoxical absence of motion when staring at a stationary screen for extended periods. It is worth noting that transitioning from a predominantly sedentary lifestyle to walking 10,000 steps daily on a treadmill desk may lead to unintended consequences. Overuse injuries are a genuine concern, particularly for individuals unaccustomed to such levels of physical activity. Like any form of exercise, a gradual and progressive approach is advisable to minimize the risk of injuries. The Consensus: Desk Treadmills Are a Viable Option In summary, desk treadmills offer a promising means of infusing physical activity into a predominantly sedentary workday. They facilitate passive movement when prolonged sitting would otherwise be the norm. It’s crucial to monitor any increase in low-back, upper-back, or neck discomfort that may be attributed to altered walking mechanics or poor posture. Starting gradually and building up to longer periods of walking can help prevent overuse injuries. Nevertheless, if circumstances permit, taking a break from your desk and computer to engage in outdoor walking is highly recommended. The benefits extend beyond physical exercise, encompassing mental health advantages. Unplugging from electronic screens and immersing yourself in the outdoor environment can improve cognition and enhance overall performance when you return to your workspace. Ultimately, the choice between a desk treadmill and outdoor walking hinges on individual preferences and constraints. The paramount goal is to stay active in a manner that