NEWSLETTER APRIL 17 2024
April 17, 20024 | No 364
GILAD'S NEWSLETTER
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Continuous Learning: "Live as if you were to die tomorrow. Learn as if you were to live forever." – Mahatma Gandhi. A reminder of the importance of curiosity and continuous learning as a lifelong journey.
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Ask Gilad
My doctor said I should work on my toe strength for balance. Do you have any exercises I can do?
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Working on toe strength can indeed help improve your balance and overall foot health. Here are some exercises you can try:
- Toe Curls
- Place a small towel flat on the floor and sit in a chair facing it.
- Place your feet flat on the towel.
- Use your toes to scrunch the towel toward you, curling them as much as you can.
- Stretch the towel out again and repeat.
- Toe Splay
- Sit in a chair with your feet flat on the floor.
- Spread your toes as wide as you can, hold for a few seconds, and then relax.
- Repeat several times to strengthen the muscles between your toes.
- Toe Presses
- Stand or sit with your feet flat on the ground.
- Lift all your toes off the ground, hold for a few seconds, and then press them firmly into the ground.
- Repeat several times to enhance toe and arch strength.
- Marble Pickup
- Place about 20 marbles and a small bowl on the ground in front of a chair.
- Sit in the chair and use your toes to pick up each marble and place it in the bowl.
- This exercise is excellent for increasing toe flexibility and strength.
- Heel Raises
- Stand upright and lift your heels, standing on your toes.
- Hold this position for a few seconds, then lower your heels back to the floor.
- Repeat several times to strengthen your toe and calf muscles.
- Walking on Sand
- If possible, walking barefoot on sand is a great exercise for your toes. The sand resistance makes your toes work harder, which strengthens the muscles.
- Balance Exercises
- Practice standing on one foot. You can hold onto something if needed for support.
- Try to maintain balance as long as you can, then switch feet.
- This helps build toe strength as they work to stabilize your body.
Incorporate these exercises into a routine that you do several times a week. If any exercise causes pain or discomfort, consider discussing it with your healthcare provider or a physical therapist to ensure you're doing it correctly and safely.
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THINGS WE FIND INTERESTING
We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.
An avocado a day may improve overall diet quality, researchers report
.
Date: March 22, 2024
Source: Penn State
Key Takeaway
Eating one avocado a day can significantly improve your overall diet quality by helping you adhere to dietary guidelines.
Summary
- A recent study by Penn State researchers found that participants who ate one avocado a day for 26 weeks significantly increased their adherence to dietary guidelines compared to a control group.
- Avocados are a nutrient-dense food containing a lot of fiber and other important nutrients.
- People who consumed avocados daily replaced some foods higher in refined grains and sodium in their diets.
- Including avocados in your diet can help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and kidney disease.
- Researchers recommend more studies to determine other food-based strategies to improve people's adherence to dietary guidelines. â–‘
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