Build A Better Core

from Harvard Health Watch 

Your core is the stable part of your body that helps make everyday movements more efficient and safe — like whenever you reach, carry, walk, bend, or twist. Your core is more than just your abdominals — it also involves your hips, back, and even your shoulders. A strong core offers other health benefits as you age in addition to proper movement.

Get More From Your Core: Core strength has far-reaching benefits. For instance, significant weakness in core musculature may contribute to a forward head posture and an increase the upper back's curvature, which can trigger neck and shoulder pain. Sore knee or hip? Core weakness can be the main contributor. Your core also is one of your biggest protectors from a back injury.
     Core strength is also crucial for fall prevention. "Our bodies constantly have to adapt not only to different surfaces, but different weighted loads," says Eric L'Italien, a physical therapist with Harvard-affiliated Spaulding Rehabilitation Center. "Adequate core stability and strength can prepare you to better react to these changes and keep you from losing your balance and stumbling."

Increase the Load: Some floor exercises like the plank and superman poses are great for engaging your core muscles. A plank pose is where you hold a push-up position — with straight arms or resting on your forearms — for 10 to 30 seconds. With superman, you lie face down with arms extended overhead, and you lift legs, shoulders, and arms off the floor simultaneously and hold for 2 to 3 seconds.
     However, if you want a different core workout, consider walk-and-carry exercises, says Eric L'Italien, a physical therapist with Harvard-affiliated Spaulding Rehabilitation Center. He calls these moves "loaded carries" because you hold weights, such as dumbbells or kettlebells, while walking.
"Carrying a heavy object while you walk teaches you to brace your core, which engages much of your entire core musculature, including your shoulders, back, and hips," says L'Italien. Loaded carries also can improve everyday movements like holding and carrying groceries, moving furniture, or rising out of bed.

Hold n’ Stroll Here are 3 easy-to-do loaded carries to try. You can perform them together as a core-only workout or add one or more to your usual exercise routine.
"Do them before your regular workout to make your workout more challenging, or afterward, if you want to make the loaded carries feel more strenuous," says L'Italien. (If you're not already doing strength training, or you have a chronic health condition, first check with your doctor.)

  1).  Farmer's carry: Stand tall and hold either a dumbbell or kettlebell in each hand. (Begin with a moderate weight, like the amount you use to do biceps curls.)
Keep your arms down at your sides. Engage your core muscles by taking in a deep belly breath and then blowing it out while you tighten your abs. Walk for a minute. (You mimic a farmer carrying pails of milk, hence the name.) Continue to breathe throughout the carry, maintain proper posture, and try to keep the tension in your abs as you move. Rest for 30 seconds and repeat until you've completed 2 or 3 sets. "If it feels easy, extend the walking time, or add more weight," says L'Italien. "If it's too difficult, shorten the walking time to 30 seconds or reduce the weight."

   2). Cross-Body Carry: This is performed like the farmer's carry, except you keep one arm straight overhead with the other hand down at your side as you walk. After you have completed your walk, rest for 30 seconds, switch hand positions, and repeat. This completes one set. Do 2 or 3 sets.
     "The slight weight imbalance will challenge your core in different ways," says L'Italien. If holding the weight overhead is too hard, keep it at shoulder level. Adjust the weight and walking time, as needed.
 
   3). Suitcase carry: This exercise is done as the name implies; you walk holding a weight in only one hand while your other hand is free. After you have completed your walk, rest for 30 seconds, switch the weight to the other hand, and repeat the walk to finish one set. Do two or three sets.
     "With all the weight on one side, it forces you to work harder to maintain a neutral position so you don't lean while you walk," says L'Italien. "This helps to ensure symmetry in your core strength and protect your back when carrying heavy or awkward objects to one side."

The Fagradalsfjall Volcano

The recently awakened Fagradalsfjall volcano in Iceland has been burping up and drooling lava since March. And nearly the whole time drone pilots—the real MVPs of nature photography in 2021—have captured the epic scenes of spewing lava from above.

This is pretty spectacular footage.

The Fagradalsfjall Volcano

Is Fast Food Actually Addictive?

From the “Eat This, Not That” e-zine 

Michael Moss, a Pulitzer Prize-winning journalist, reveals in his book "Hooked" that fast-food can be just as addictive as heroin!

You probably already know that fast food isn't one of the healthiest food options, considering it's usually highly processed, devoid of nutrients, high in calories, and often fried (we're looking at you, french fries & onion rings). Despite knowing its unhealthy aspects, it may feel nearly impossible to turn down your favorite fast-food spot as you're driving by… and that's not entirely your fault.

Michael Moss, a Pulitzer Prize-winning journalist, reveals in his book Hooked: Food, Free Will, and How the Food Giants Exploit Our Addictions that fast-food can be just as addictive as heroin. If you're wondering how this is possible, Moss breaks it down: While heroin relies on morphine to draw out the addictive nature of the drug, fast-food turns to simpler elements like fat, salt, and sugar, all of which have the same impact on us once we take a bite. 

The reason for this is that these components—fat, sugar, and salt— trigger that same dopamine release in our brains that morphine does. As the New York Post reports, Moss notes in his book that, "[Dopamine] is a tool for our survival. We need to eat in order to live, and dopamine is there to motivate us to eat." So, this is what might make it so difficult for your brain to turn away the fast food you know and love.

Moss also highlights that food manufacturers may be using this addictive property in fast food to their advantage. They use a nearly undetectable, highly processed starch derivative called Maltodextrin, which has the same addictive properties of sugar (it just doesn't taste sweet). It's foods with these types of processed starches that can shoot your glucose levels up, then almost immediately go back down, which "prods the brain into making more dopamine that calls upon us to look for more food," writes Moss.

And so begins the endless cycle of searching for food that has the same impact on the body. This is why you may begin to crave those same unhealthy fast-food meals over and over—you may truly be addicted to the effect the food has on you.

Why Trust Science?

In this interview, based on her landmark book, Why Trust Science?, historian of science Naomi Oreskes offers a bold and compelling defense of science, revealing why the social character of scientific knowledge is its greatest strength — and the greatest reason we can trust it. Drawing vital lessons from cases where scientists got it wrong, Oreskes shows how consensus is a crucial indicator of when a scientific matter has been settled, and when the knowledge produced is likely to be trustworthy.

LISTEN NOW

Managing Muscle Cramps

from the Harvard Health e-zine 

The muscles in your legs are made up of bundles of fibers that alternately contract and expand to produce movement. A cramp is a sudden, involuntary contraction (tightening) of one of these muscles, typically in your calf. Cramps can last anywhere from a few seconds to several minutes. They can be mild, or intense enough to wake you out of a sound sleep. A sudden, painful muscle spasm in the leg is called a charley horse, which legend has it is named after baseball player Charlie "Hoss" Radbourn, who reportedly suffered from frequent cramps back in the 1880s.

The conditions that contribute to leg pain in general can range from fractures, muscle tears, and sprains, to long-term problems caused by osteoarthritis, peripheral neuropathy, and vascular disease. Sometimes there is no obvious cause for a cramp. Exercise is a common trigger, especially after you've exercised for a long period of time and/or in the heat. Muscles that are tired or dehydrated become irritated and are more likely to cramp up.

A deficiency of electrolytes such as magnesium or potassium in your diet can lead to more frequent cramping, by preventing your muscles from fully relaxing. The risk of a cramp increases during pregnancy, possibly because of circulatory changes and increased stress on the muscles from a growing belly. Age is another factor, with cramps becoming more frequent in middle age and beyond. Older muscles tire more easily, and th
ey become increasingly sensitive to lower fluid volumes in the body. Cramps can also be a side effect of medicines like statins, which are used to treat high cholesterol.

Symptoms of muscle cramps include:
   1). Sudden pain and tightness in a muscle, typically in your calves or feet.
   2). A temporary hard lump or twitching under the skin.

Diagnosing muscle cramps: You should be able to treat a cramp on your own, but see a doctor if your cramps are severe, you get them often, or you have other symptoms (like numbness or weakness) along with them. Rarely, cramps can signal a problem with the spine, blood vessels, or liver.

Treating muscle cramps: Most cramps will go away on their own within a few minutes. Massaging or gently stretching the muscle will help it relax. Heat is soothing to tense muscles. Apply a heating pad or warm wet washcloth to help loosen up the muscle.

To avoid leg cramps in the future, drink plenty of fluids before and during exercise. Muscles need fluid to contract and relax properly. Prevent tightness by warming up your leg muscles before you work out with some walking in place or a slow jog. After each workout, stretch out your leg muscles for a few minutes. Do another set of stretches before bed if you tend to get cramps while you sleep.

Free Speech: And Why It Matters

Political Correctness has formed the basis for a new intolerant mindset, actively policing speech that is deemed offensive or controversial. Rather than confront bad ideas through discussion, it has now become common to intimidate one’s detractors into silence. Taking on board legitimate concerns about how speech can be harmful, Andrew Doyle argues that the alternative — an authoritarian world in which our freedoms are surrendered to those in power — has far worse consequences.

LISTEN NOW

Big Government

This site is worth checking out. Facebook will not allow posting from this website.
I'll leave it to you to sort out what is real. 

https://www.biggovernment.news

The Stupidity of War: American Foreign Policy and the Case for Complacency

 In this conversation based on his new book, The Stupidity of War, political scientist John Mueller argues that American foreign policy since 1945 has been one long miscue; most international threats — including during the Cold War — have been substantially exaggerated. The result has been agony and bloviation, unnecessary and costly military interventions that have mostly failed. With international war in decline, complacency and appeasement become viable diplomatic devices and a large military is scarcely required.

LISTEN NOW

The #1 Best Diet for 2021 According to Experts

by Mura Dominko for the “Eat This, Not That” e-zine 

We're only short time into 2021, but we already have the official best diet to follow in the year ahead. A panel of experts voted on diets with best health and weight loss outcomes. For the fourth year in a row, the Mediterranean diet has been awarded the #1 spot among the best diets to follow for optimal health by the U.S. News & World Report.

While fad diets come and go, there's a consensus among the scientific community about what kinds of foods are most beneficial for our longevity and wellness. To that end, the publication consulted a panel of experts in the areas of heart disease and diabetes, nutrition, diet, food psychology, and obesity who reviewed the latest research to come up with the best diet currently known to man. 

The most highly rated diets ended up being ones that advocate a level of flexibility and emphasize meals filled with fruits, vegetables, beans, lentils, whole grains, nuts, and seeds. While the Mediterranean diet came in first due to its sensibility and diversity, it was followed by the DASH and flexitarian diets, both of which similarly prioritize plant-based proteins and whole foods and discourage the consumption of processed foods.

According to Angela Haupt, managing editor of health at U.S. News & World Report, each diet was rated on several criteria, including how easy it is to follow, how likely it is to lead to long-term weight loss, how safe and healthy it is, and how likely it is to help with chronic illnesses.

The Mediterranean diet received an almost perfect score in the health category, but its moderate score in the weight loss category shows that this isn't a crash diet meant for extreme weight loss. Instead, the diet's main goal is to slowly shed pounds and keep the weight off long-term while also avoiding chronic diseases.
"It's generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments," said the report.

90% of This Fruit Contains Harmful Toxins, New Report Finds 
by Amanda McDonald for the “Eat This, Not That” e-zine

Almost 90% of all citrus fruits contain toxins, according to a new report from the Environmental Working Group (EWG). Scientists tested 25 different kinds, and most had traces of a dangerous fungicide. The consumer advocacy group tested 25 samples of non-organic grapefruits, lemons, mandarins, and oranges for pesticide residues used to extend shelf life. Imazalil and thiabendazole, two hormone-disrupting fungicides, were found on almost 90% of the samples.

Imazalil may cause cancer, as well as harm both the endocrine and reproductive systems. The highest levels of this fungicide were detected on the clementines, grapefruit, and oranges.

"The average level of imazalil was about 20 times higher than what EWG scientists would recommend is a safe level for children to protect against increased cancer risk," EWG toxicologist Alexis Temkin, Ph.D., tells Eat This, Not That!. "Imazalil is a fungicide that is classified by the EPA as a likely human carcinogen. It can also change hormone levels in animal studies."

EWG also tested two organic oranges and one grapefruit, but none showed any detectable signs of fungicides. According to Temkin, organic citrus fruits are the best choice to reduce your exposure to fungicides. "Additionally," she says, "choosing domestically produced citrus may have lower levels of fungicides than imported samples."

At the end of the day, Temkin still recommends that you and your loved ones always eat lots of fruits and vegetables. Simply opt for the latter if you have the choice.

The God Equation: The Quest for a Theory of Everything

 Synthesizing relativity and quantum theory would be the crowning achievement of science, a profound merging of all the forces of nature into one beautiful, magnificent equation to unlock the deepest mysteries in science. In this episode, Michael Shermer speaks with professor of theoretical physics Michio Kaku about: the Big Bang, black holes, worm holes, the multiverse, time travel, dark energy and dark matter, gravity, string theory, ETIs, meaning, and God.

LISTEN NOW

Anti-Vaccination in the Age of COVID-19

 BY RAYMOND BARGLOW & MARGRET SCHAEFER

“Governments love pandemics for the same reason they love wars. It gives them the ability to control the population that the population would otherwise never accept.” —Robert F. Kennedy Jr., speaking to an audience of thousands in Berlin on August 28, 2020.

Today’s leaders of the anti-vaccination movement, including Dr. Andrew Wakefield in England and Robert F. Kennedy Jr. in the United States, have been alleging over the past two decades that vaccination is injurious to human health. Now the movement has a new target: vaccines for COVID-19. The development of these vaccines, Kennedy claims, has been driven not by concern for health but by corporations seeking profit and “government totalitarian elites.” On Kennedy’s anti-vaccination website, “herd immunity” is dismissed as a “dishonest marketing gimmick.”¹ This anti-vaccination messaging has not yet had much impact, since demand for COVID-19 vaccination so far this year has been outrunning supply. But that could change when the amount of available vaccine increases to the point that vaccination becomes available to everyone.

When that happens, the path to herd immunity may encounter a major obstacle: large numbers of people who decline to be inoculated. In early March of this year, an NPR/PBS/Marist poll² found that 38% of unvaccinated adults in the U.S. answered “No” to the question: “If a vaccine for the coronavirus is made available to you, will you choose to be vaccinated or not?” And in late March a Kaiser Family Foundation poll reported that nearly 30% of Republicans and 30% of white evangelical Christians are saying they will “definitely not” get the vaccination.³ It’s true that public opinion may change as more people get vaccinated, and if over time vaccination becomes a less politically polarizing issue. On the other hand, at least in some states, vaccination rejection is likely to remain substantial.

Resistance to COVID-19 vaccination is also strong internationally: low rates of vaccine acceptance have been reported in the Middle East, Eastern Europe, Africa, and European countries that include France and Italy.⁴ Regions of sparse or absent vaccination may host new COVID-19 variants that disseminate globally, thereby slowing or halting progress toward herd immunity.

Vaccination is today standard medical practice, and globally 80% of infants are vaccinated during the first year of their lives against some disease. Yet vaccination has always faced resistance based on fear. Edward Jenner pioneered smallpox vaccine in England in 1796 and worked tirelessly to communicate its value to the public. But half a century later in that country, the Anti Vaccination League and the Anti-Compulsory Vaccination League were still trying to convince people that vaccination was dangerous. Despite its manifest benefit, smallpox vaccination had to overcome substantial popular opposition worldwide, and it took nearly two centuries to eliminate the disease. 
 […]

READ THE FULL ARTICLE 

A Thousand Brains: A New Theory of Intelligence

Michael Shermer speaks with Jeff Hawkins, cofounder of Numenta: a neuroscience research company, about his new book A Thousand Brains: A New Theory of Intelligence in which Hawkins explains how simple cells in the brain create intelligence by using maplike structures to build hundreds of thousands of models of everything we know. Listen to this in-depth dialogue about the discoveries that allow Hawkins to answer important questions about how we perceive the world, why we have a sense of self, and the origin of high-level thought.

LISTEN NOW