We go to the local Club Northwest. Jean attends the Rock Steady class and I work for an hour with Bruce Pilgreen, one of the staff. Bruce is very knowledgeable of human bodies and, indeed, trained as a Coach some years ago.
About a month ago Bruce showed me how to lay on my back, with my legs pulled back and my head slightly raised on a small cushion. My hands were palm upwards and about forty degrees either side of my body. The point of this position was to feel my spine, particularly my lower spine, flat against the ground and practice deep breathing at the same time. It was all to do with posture and Bruce remarked how common bad posture was to be seen out in the streets.
Well I came across a MedlinePlus item on Posture and wanted to share it with you all.
ooOOoo
Guide to Good Posture
Summary
Good posture is about more than standing up straight so you can look your best. It is an important part of your long-term health. Making sure that you hold your body the right way, whether you are moving or still, can prevent pain, injuries, and other health problems.
What is posture?
Posture is how you hold your body. There are two types:
Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something.
Static posture is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping.
It is important to make sure that you have good dynamic and static posture.
The key to good posture is the position of your spine. Your spine has three natural curves – at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.
How can posture affect my health?
Poor posture can be bad for your health. Slouching or slumping over can:
Misalign your musculoskeletal system
Wear away at your spine, making it more fragile and prone to injury
Be mindful of your posture during everyday activities, like watching television, washing dishes, or walking
Stay active. Any kind of exercise may help improve your posture, but certain types of exercises can be especially helpful. They include yoga, tai chi, and other classes that focuses on body awareness. It is also a good idea to do exercises that strengthen your core (muscles around your back, abdomen, and pelvis).
Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to low back pain. All of these can hurt your posture.
Wear comfortable, low-heeled shoes. High heels, for example, can throw off your balance and force you to walk differently. This puts more stress on your muscles and harms your posture.
Make sure work surfaces are at a comfortable height for you, whether you’re sitting in front of a computer, making dinner, or eating a meal.
How can I improve my posture when sitting?
Many Americans spend a lot of their time sitting – either at work, at school, or at home. It is important to sit properly, and to take frequent breaks:
Switch sitting positions often
Take brief walks around your office or home
Gently stretch your muscles every so often to help relieve muscle tension
Don’t cross your legs; keep your feet on the floor, with your ankles in front of your knees
Make sure that your feet touch the floor, or if that’s not possible, use a footrest
Relax your shoulders; they should not be rounded or pulled backwards
Keep your elbows in close to your body. They should be bent between 90 and 120 degrees.
Make sure that your back is fully supported. Use a back pillow or other back support if your chair does not have a backrest that can support your lower back’s curve.
Make sure that your thighs and hips are supported. You should have a well-padded seat, and your thighs and hips should be parallel to the floor.
How can I improve my posture when standing?
Stand up straight and tall
Keep your shoulders back
Pull your stomach in
Put your weight mostly on the balls of your feet
Keep your head level
Let your arms hang down naturally at your sides
Keep your feet about shoulder-width apart
With practice, you can improve your posture; you will look and feel better.
ooOOoo
There you are! I am sure that many, many people do not have good posture and the guidance above may just inspire you to aim for better posture.
I am writing another book; my third. It is about the changing planet.
But first I want to tell you a story.
I know Scott Draper. He is the founder and CEO of the Club Northwest. It is the club that Jean goes for her Rock Steady class, and she has been going there for some time.
Indeed Scott and I have struck up a friendship and we now meet up at Scott’s home.
At our first meeting at Scott’s home he lent me the National Geographic’s Earth Day, 50th Anniversary Special Issue printed in April, 2020. It is a magazine that may be flipped and read from either end. On one side there is “A Pessimist’s Guide to Life on Earth in 2070”. On the flip side there is “An Optimist’s Guide to Life on Earth in 2070”. It was a very powerful read.
For on one hand the pessimist’s opinion was speaking of now, of current trends, of the fact that if we don’t change, and change relatively soon, say within the next five years, “our reckless consumption and abuse of resources have made the world a deadlier place for us and for the rest of life on Earth”. It conveys despair!
On the other hand the optimist’s opinion is that life will be different in 2070 and also warmer, “but we will find ways to limit carbon emissions, embrace nature, and thrive”. It conveys hope!
I asked Scott which opinion he supported. Scott told me the following:
There is a legend of two people; a grandfather and his grandson. The grandfather explains to his grandson that there are two wolves fighting inside of him, that they will always be there as he grows up and becomes an adult.
“I have a fight going on in me, even at the age I am,” the wise old man says. “It is taking place between these two wolves. One is evil; he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”
The grandfather paused and looked at his grandson, and then continued; “The other wolf embodies the best of our emotions. He is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. Both wolves are fighting to the death. It is a fight that is going on inside you and indeed every other person, too.”
The grandson thought for some time about what his grandfather had just said. Then he looked up at his grandfather and quietly asked, “Which wolf will win?”
The grandfather gave his reply: “The one we feed”
Now this is an image that serves as a metaphor for our inner sense of conflict. This parable is a powerful reminder of the fight that every human being must face. Regardless of the type of person you are or what kind of life you lead, you will find yourself battling two conflicting emotions at many points in your life. Whether the fight is between anger and peace or resentment and compassion, it is important to recognise the conflicting feelings inside you and to feed the values and choices that matter most to you.
Now I am of an age where I won’t be alive in 2070.
But I am interested in the opinions of others who will be.
I want to ask the following questions:
First Name: Surname: DOB:
Email Address:
Do You Support An Optimist’s Guide to Life on Earth in 2070: Yes / No (please circle one)
Do You Support A Pessimist’s Guide to Life on Earth in 2070: Yes / No (please circle one)
How Many Years Before It Is Too Late To Demand Change: (Please tick your answer.)
Less than 5 years
Between 6 and 10 years
Between 11 and 20 years
Between 21 and 50 years
More than 50 years
How concerned are you? (5 is highest, as in very) 1, 2, 3, 4, 5 (Please circle one.)
Please leave a message if you want to:
Please will you consider helping me.
I am not going to present another post this week. In other words, I will leave this up until the end of Saturday, 26th June.
If you are happy to help me then send me your email address (to paulhandover ‘at’ gmail ‘dot’ com) and I will send out the above survey on the 28th June, 2021. All the recipients will be a bcc.
The survey feedback will be required by a week later; July 5th, 2021.
I will publish the results just as soon as they have been collated.
It was a gift from Jean for a fellow Rock Steady attendee. The Rock Steady class is held Monday and Wednesday at our local Club Northwest for Parkinson’s sufferers.
Still continuing with another dog-free day because this is a supremely important topic: Dementia.
I’m well into my 75th year and have poor recall. I do everything to fight the loss of memory. We are vegan, or technically pescatarian, we both go to the nearby Club Northwest twice a week and I ride my bike every other day.
The number of cases of dementia in the U.S. is rising as baby boomers age, raising questions for boomers themselves and also for their families, caregivers and society. Dementia, which is not technically a disease but a term for impaired ability to think, remember or make decisions, is one of the most feared impairments of old age.
Incidence increases dramatically as people move into their 90s. About 5% of those age 71 to 79 have dementia, and about 37% of those about 90 years old live with it.
Older people may worry about their own loss of function as well as the cost and toll of caregiving for someone with dementia. A 2018 study estimated that the lifetime cost of care for a person with Alzheimer’s, the most common form of dementia, to be US$329,360. That figure, too, will no doubt rise, putting even more burdens on family, Medicare and Medicaid.
There’s also been a good deal of talk and reporting about dementia in recent months because of the U.S. presidential election. Some voters have asked whether one or both candidates might have dementia. But, is this even a fair question to ask? When these types of questions are posed – adding further stigma to people with dementia – it can unfairly further isolate them and those caring for them. We need to understand dementia and the impact it has on more than 5 million people in the U.S. who now live with dementia and their caregivers. That number is expected to triple by 2060.
First, it is important to know that dementia cannot be diagnosed from afar or by someone who is not a doctor. A person needs a detailed doctor’s exam for a diagnosis. Sometimes, brain imaging is required. And, forgetting an occasional word – or even where you put your keys – does not mean a person has dementia. There are different types of memory loss and they can have different causes, such as other medical conditions, falls or even medication, including herbals, supplements and anything over-the-counter.
Older people wonder and worry about so-called senior moments and the memory loss they perceive in themselves and others. I see patients like this every week in my geriatric clinic, where they tell me their stories. They forget a word, get lost in a story, lose keys or can’t remember a name. Details vary, but the underlying concern is the same: Is this dementia?
As we age, we experience many physical and cognitive changes. Older people often have a decrease in recall memory. This is normal. Ever have trouble fetching a fact from the deep back part of your “mind’s Rolodex”? Suppose you spot someone at the grocery store you haven’t seen in years. Maybe you recognize the face, but don’t remember their name until later that night. This is normal, part of the expected changes with aging.
What’s more of a potential problem is forgetting the name of someone you see every day; forgetting how to get to a place you visit frequently; or having problems with your activities of daily living, like eating, dressing and hygiene.
When you have troubles with memory – but they don’t interfere with your daily activities – this is called mild cognitive impairment. Your primary care doctor can diagnose it. But sometimes it gets worse, so your doctor should follow you closely if you have mild cognitive impairment.
You want to note the timing of any impairment. Was there a gradual decline? Or did it happen all of a sudden? This too you should discuss with your doctor, who might recommend the MoCA, or Montreal Cognitive Assessment test, which screens for memory problems and helps determine if more evaluation is needed.
Also, the Centers for Disease Control and Prevention lists problems in these areas as possible signs of dementia:
Memory
Attention
Communication
Reasoning, judgment and problem solving
Visual perception beyond typical age-related changes in vision
When memory loss interferes with daily activities, see your doctor about what to do and how to make sure you’re safe at home.
There are numerous types of severe memory loss. Dementia tends to be a slow-moving progression that occurs over months or years. Delirium is more sudden and can occur over hours or days, usually when you have an acute illness. Depression can also cause memory changes, particularly as we get older.
Alzheimer’s dementia is the most common type of dementia, followed by vascular dementia. They have similar symptoms: confusion, getting lost, forgetting close friends or family, or an inability to do calculations like balance the checkbook. Certain medical conditions – thyroid disorders, syphilis – can lead to dementia symptoms, and less common types of dementia can have different kinds of symptoms. Alzheimer’s has a distinct set of symptoms often associated with certain changes in the brain.
Focusing on safety and appropriate supervision, particularly in the home, is critical for all people with dementia. Your doctor or a social worker can help you find support.
It’s also important to be aware of two other things that can lead to decreased mental functioning – delirium and depression.
Delirium, a rapid change in cognition or mental functioning, can occur in people with an acute medical illness, like pneumonia or even COVID-19 infection. Delirium can occur in patients in the hospital or at home. Risk for delirium increases with age or previous brain injuries; symptoms include decreased attention span and memory issues.
Depression can happen at any time, but it’s more common with aging. How can you tell if you’re depressed? Here’s one simple definition: when your mood remains low and you’ve lost interest or joy in activities you once loved.
Sometimes people have recurring episodes of depression; sometimes, it’s prolonged grieving that becomes depression. Symptoms include anxiety, hopelessness, low energy and problems with memory. If you notice signs of depression in yourself or a loved one, see your doctor. If you have any thoughts of harming yourself, call 911 to get help instantly.
Any of these conditions can be frightening. But even more frightening is unrecognized or unacknowledged dementia. You must, openly and honestly, discuss changes you notice in your memory or thinking with your doctor. It’s the first step toward figuring out what is happening and making sure your health is the best it can be.
And, as with any disease or disease group, dementia is not a “character flaw,” and the term should not be used to criticize a person. Dementia is a serious medical diagnosis – ask those who have it, the loved ones who care for them or any of us who treat them. Having dementia is challenging. Learn what you can do to support those with dementia in your own community.
Please, if you are of the age where this is more than an academic interest then read the article carefully and especially that piece of advice towards the end:
But even more frightening is unrecognized or unacknowledged dementia. You must, openly and honestly, discuss changes you notice in your memory or thinking with your doctor. It’s the first step toward figuring out what is happening and making sure your health is the best it can be.
As is said growing old is not for cissies.
None of us can put off the fateful day when we will die and in our case we do not believe in any form of afterlife, in other words we are confirmed atheists, so all we can do is to live out our remaining years as healthily as possible and loving each other and our precious animals.
But having said that I know that all of us want to live out our lives with healthy, active brains and it’s clear that we can’t leave it to chance.
In closing, I recently purchased the book Outsmart Your Brain written by Dr. Ginger Schechter (and others). It was just $9.99 and contains much advice regarding the best foods and exercise for a healthy brain. I recommend it!
Learning from Dogs 