Your Health In Mind

Description on Hour 1.

“The Breath”

“The Breath”

Why is understanding the breath important?

Breathing disorders

A breathing disorder—such as a breathing pattern disorder (BPD) or dysfunctional breathing—happens when your regular breathing mechanics become disrupted, causing you to over-breathe or use the wrong muscles even when your lungs are physically healthy.  

What is a Breathing Pattern Disorder?  

• Definition: A chronic or recurrent change in how you breathe, where air intake exceeds your body’s metabolic needs (over-breathing). • Mechanics: Instead of using the diaphragm first with a natural chest rise, people often use upper chest, shoulder, or neck muscles (thoracic dominant breathing) or breathe rapidly through the mouth. • Prevalence: It affects roughly 8% to 10% of the general population and is more common in women, people with anxiety, and up to 20%–66% of people with asthma.  

Common Types of Dysfunctional Breathing  

• Hyperventilation Syndrome: Breathing too fast or too deeply, dropping carbon dioxide levels in the blood. 

• Thoracic Dominant Breathing: Shallow breathing driven by the upper chest and shoulders rather than the abdomen. • Periodic Deep Sighing: Frequently taking large, deep gasps or sighing to feel like you are getting enough air (“air hunger”). •

 Thoraco-Abdominal Asynchrony: The chest and abdomen moving in opposite directions during a breath. 

• Paradoxical Breathing: The stomach sucking inward during inhalation instead of expanding.  Common Symptoms  

• Shortness of breath or the feeling that you cannot take a full breath • Chest tightness, pain, or a racing heart sensation 

• Tingling or numbness in the fingers, toes, or around the mouth (caused by low CO₂) • Lightheadedness, dizziness, or fatigue 

• Frequent yawning or sighing

1. Shallow breathers

2. Compromised breath

3. Air hunger

4. Dyspnea

5. Asthma

Relaxed breathing: You can’t relax until you relax the breath.

Slow meditative Breathing

In Traditional Chinese Medicine (TCM), Da Qi (大气 – “Great Qi” or “Big Air”) refers to the atmospheric air inhaled by the lungs, which serves as a foundational component for the body’s respiratory and life-force energy. 

The concept explains how the lungs process external air to generate the internal vital energy required to sustain life.  How Da Qi Creates Respiratory Energy  The formation of functional bodily energy is a collaborative process centered around the Lungs: 

1. Inhalation of Da Qi: The Lungs draw in Da Qi (atmospheric air) from the environment.

2. Extraction of Qing Qi: The Lungs refine this air, extracting Qing Qi (Clear/Pure Qi), which correlates closely to the physiological concept of oxygen. 

3. Formation of Zong Qi (Gathering Qi): The Lungs combine this Qing Qi with Gu Qi (Food Qi, extracted by the Spleen from nutrients). This synthesis creates Zong Qi (Gathering or Pectoral Qi), which is the true “respiratory energy”

Zong Qi pools in the chest and directly governs the strength of respiration, the heartbeat, blood circulation, and the volume of the speaking voice

• Qigong & Mindful Breathing: Exercises like Liu Zi Jue (The Six Healing Sounds) utilize slow movements and vocalized exhalations to balance and maximize air exchange. 

• Acupuncture: Practitioners stimulate specific points along the Lung Meridian to relax hyperactivated respiratory muscles and improve overall lung capacity. 

• Tonic Herbs: Herbal formulas such as Yu Ping Feng San (“Jade Screen”), which prominently features Astragalus Radix, are traditionally utilized to reinforce the Lungs and bolster immune defenses.

_______________

 Why a “Silver Bullet” Doesn’t Exist in Respiratory Care  Respiratory issues are diverse, and treating them requires matching the specific underlying mechanism: 

• Bronchospasm (Constricted Airways): Conditions like asthma flare-ups require quick-relief bronchodilators (like Albuterol) to rapidly relax the muscles around the airways. 

• Chronic Inflammation: Long-term conditions like severe asthma or COPD require inhaled corticosteroids to reduce swelling over time. These do not provide immediate relief during an attack. 

• Mucus Hypersecretion: Conditions like cystic fibrosis or chronic bronchitis require mucolytics (like hypertonic saline) to thin out thick mucus so it can be coughed up. 

• Bacterial Infections: Diseases like bacterial pneumonia require targeted antibiotics, which have no effect on viral respiratory infections or asthma.  

The Pitfalls of Seeking a Quick Fix  • Over-reliance on Rescue Inhalers: Relying solely on quick-relief inhalers treats the symptoms but ignores the underlying inflammation, leading to worsening lung damage over time. •

 Misuse of Supplements: Relying on unproven herbal remedies or “lung cleanses” can delay critical, evidence-based medical treatments. 

• Ignoring Environmental Triggers: No medication can fully succeed if the patient remains continuously exposed to primary triggers like tobacco smoke, severe allergens, or occupational dust. A successful breathing treatment plan relies on the right combination of daily controller medications, rescue therapies, delivery devices (like spacers or nebulizers), and lifestyle adjustments tailored by a healthcare professional. To help provide more relevant information, are you looking into treatments for a specific condition (like asthma, COPD, or a recent cough), or are you curious about a particular type of therapy (like nebulizers or breathing exercises)?

Talk soon…Hummmmmmmmmin, ! Dean ! 

Description on Hour 1.

“The Fall Harvest..Fun Facts”

• Apples: Varieties like Honeycrisp, Gala, and Fuji peak in autumn and are used for fresh eating, cider-making, pies, and crisps. 

• Pumpkins and Winter Squash: Butternut squash, acorn squash, and pumpkins are rich in vitamins A and C, ideal for roasting, soups, and pies. • Root Vegetables: Sweet potatoes, beets, carrots, and parsnips develop rich, earthy flavors as cooler weather sets in. 

• Orchard Fruits and Berries: Pears, cranberries, pomegranates, and persimmons provide tart and sweet flavors for salads, sauces, and baking. • Greens and Cruciferous Veggies: Kale, Brussels sprouts, cabbage, and cauliflower thrive in cooler autumn temperatures.  Popular Fall Comfort Foods  

• Soups and Stews: Butternut squash and apple soup, beef and squash stews, and roasted root vegetable purees. 

• Traditional Roasts: Roast turkey or pork loin served with roasted apples, rosemary, sage, and homemade cranberry sauce. • Baked Goods: Pumpkin squares, sweet potato pie, apple crisp, and cinnamon-spiced breads

Dean : )

Description on Hour 1.

Show for 10-21-26 “Sun Activation and Fermented Foods (and Kim Chi, Sauerkraut etc..)

Heliotherapy is the therapeutic use of natural sunlight to treat medical conditions, such as psoriasis, eczema, and vitamin D deficiency. Sunlight activates biological processes through ultraviolet (UV) radiation—which triggers Vitamin D synthesis and nitric oxide release—and infrared light, which supports cellular and mitochondrial function. 

How Sunlight Activates the Body

On Vitamin D

One minute of full sun exposure on a large area of bare skin can produce roughly 500 to 1,000 IU of Vitamin D under optimal midday conditions. Exact amounts vary based on your skin pigmentation, the UV index, latitude, and the total surface area of exposed skin.

Key Factors That Change the Rate

• Skin Tone: Lighter skin absorbs UVB rays faster, producing Vitamin D more quickly, while darker skin needs longer exposure times to make the same amount.

• Exposed Surface Area: Wearing a swimsuit or shorts and a t-shirt generates far more Vitamin D per minute than only exposing your hands and face.

• Time and Season: Peak production happens between 10:00 AM and 3:00 PM during spring and summer when the UV index is 3 or higher.

• Geographical Latitude: Living far from the equator weakens UVB rays, meaning winter months may yield little to no natural production.

General Guidelines

• Total Daily Need: Most adults need about 600 to 800 IU of Vitamin D per day from all sources.

• Overexposure Risk: Your body stops making extra Vitamin D and starts breaking it down if you stay in the sun too long, preventing natural overdose, though sunburn risk still increases.

• For more details on daily requirements and safe outdoor timing, check the guides on Healthline or Examine.

If you’d like, let me know:

• Your skin type or tone

• Your current location or city

• Whether you are trying to calculate daily requirements or track a deficiency

I can give you a better estimate of how much time you actually need outdoors.

UCLA Health

Ask the Doctors – How much sunshine do I need for enough vitamin D? | UCLA Health

Vitamin D Production Variables: Skin pigmentation, age (decreased production in over 70), latitude, time of day, season, clothing amount, and sunscreen use (SPF…

Overcoming MS

UV Index Calculator – How much sunlight you need for Vitamin D

Sun Exposure Guidelines: UV index determines required midday time for vitamin D production (Index 5 needs 15-20 mins, Index 7 needs 10-15 mins, Index 14 needs 5…

National Institutes of Health (NIH) | (.gov)

Estimation of exposure durations for vitamin D production and sunburn risk in Switzerland

Objective: Quantify solar UV exposure durations required for 1000 IU vitamin D synthesis versus sunburn risk in Switzerland using 2005-2017 meteorological data …

Healthline

How to Safely Get Vitamin D From Sunlight – Healthline

Nov 26, 2024 — Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get between 4 and 15 minutes of midday sunlight, …

Examine.com

How much sun do I need for vitamin D production? – Examine

Sun Exposure: 5 to 30 minutes of unprotected midday exposure to hands, face, and arms most days of the week maintains adequate vitamin D levels. Influencing.

Common Therapeutic Uses

Safety and Best Practices

If you’d like, let me know:

I can share more targeted guidelines or safe timing recommendations.

Vitamin D is a fat-soluble nutrient and hormone that primarily helps your body absorb calcium and phosphorus to build and maintain strong bones and teeth. It also supports immune function, muscle strength, nerve signaling, and mood regulation.

Core Functions

• Bone Health: Promotes calcium and phosphorus absorption in the gut, preventing soft or brittle bones like rickets in children and osteomalacia or osteoporosis in adults.

• Immune Support: Helps white blood cells fight infections and manage inflammation through antimicrobial peptides.

• Muscle & Nerve Function: Aids physical coordination, strength, and reduces the risk of falls in older adults.

• Mood Regulation: Influences brain cell function and helps reduce the risk of low mood or seasonal depression.

Common Sources

• Sunlight: Your skin creates Vitamin D3 when exposed to direct ultraviolet (UV) rays.

• Diet: Found naturally in fatty fish (salmon, mackerel, sardines), egg yolks, and liver, and added to fortified foods like milk and cereal according to the Mayo Clinic Guide.

• Supplements: Available as D2 (plant-derived) or D3 (animal-derived) to correct deficiencies confirmed via a blood test.

Would you like to know the recommended daily intake for your age group, or are you checking because you are experiencing symptoms of deficiency?

Cleveland Clinic

Vitamin D Deficiency: Causes, Symptoms & Treatment

Definition & Importance: Vitamin D deficiency impairs calcium/phosphorus absorption, causing hypocalcemia, secondary hyperparathyroidism, bone demineralization,

Mayo Clinic

Vitamin D – Mayo Clinic

Function: Essential for calcium absorption, bone health, immunity, muscle, and brain cell function. Sources: Fortified milk/cereals, fish (salmon, mackerel, sar…

Columbia University Irving Medical Center

What’s the Deal with Vitamin D?

Endocrinologist John Bilezikian, MD, answered common questions about vitamin D to explain what it can and cannot do. * What is vitamin D? Vitamin D, like all vi…

National Institutes of Health (NIH) | (.gov)

Vitamin D – Health Professional Fact Sheet

Function: Fat-soluble vitamin synthesized via skin UV exposure or obtained from foods/supplements; requires two hydroxylations (liver then kidney) to active cal…

MedlinePlus (.gov)

Vitamin D Test: MedlinePlus Medical Test

A vitamin D test measures the levels of vitamin D in your blood. Vitamin D helps your body absorb calcium to build healthy bones and teeth. It also helps keep y…

UnitedHealthcare

Vitamin D benefits | UnitedHealthcare

Protects oral health. Did you know your teeth need calcium just like your bones? Vitamin D keeps your teeth and gums healthy by helping them absorb calcium

With a little help from AI

Fermented kimchi is a nutrient-dense traditional Korean dish packed with live probiotics, dietary fiber, vitamins, and active compounds that support digestion and overall wellness.  

Main Health Benefits  • 

Supports Gut Health: 

Rich in Lactobacillus and other lactic acid bacteria, kimchi adds friendly microbes to your digestive tract, increases microbial diversity, and helps ease conditions like irritable bowel syndrome (IBS). • Boosts Immune Function: Probiotics and high amounts of vitamin C in kimchi help strengthen immune cell communication and defend against harmful pathogens. • Reduces Inflammation: Active compounds like HDMPPA found in kimchi help fight chronic inflammation linked to metabolic syndrome and gut issues. • Promotes Heart Health: Regular consumption may help manage cholesterol levels, improve fasting blood sugar, and prevent the narrowing of arteries. • Aids Weight Management: Low in calories (about 23 calories per cup) and high in fiber, kimchi helps increase satiety and supports a healthy gut microbiome associated with lower obesity risk. • Supplies Key Nutrients: It provides a rich source of vitamins A, B6, C, and K, plus iron, calcium, and potassium.  Things to Keep in Mind  • Sodium Content: Kimchi is naturally high in sodium, which should be monitored if you have high blood pressure.  

Live vs. Pasteurized: 

To get the probiotic benefits, look for unpasteurized, refrigerated products that contain live active cultures (rather than shelf-stable or vinegar-based pickles) as outlined by the American Medical Association

Fermented sauerkraut is good for you because it is packed with probiotics, fiber, and essential nutrients like vitamins C and K2, which protect intestinal cells and support digestion.  

Key Health Benefits  • Improves Digestion: Live probiotic bacteria support a healthy gut microbiome, while natural enzymes help break down food and nutrients for easier absorption. • 

Protects Gut Integrity: Research from UC Davis shows that fermented sauerkraut protects intestinal cells from inflammation-related damage better than raw cabbage or brine alone. • Boosts Immune Health: A large portion of the immune system lives in the gut; the probiotics, vitamin C, and iron in sauerkraut help block harmful bacteria and support antibody production. • 

Supports Bone and Heart Health: It is a strong vegetarian source of vitamin K2, which activates proteins that direct calcium into bones rather than arteries. • 

Aids Weight Management: With only about 27 calories per cup and high fiber content, it helps you feel full while adding low-calorie bulk to meals.  How to Choose the Right Sauerkraut  • Go Raw and Refrigerated: Look for unpasteurized, live-culture sauerkraut in the refrigerated section. Shelf-stable or canned varieties are usually heat-treated or made with vinegar, which destroys the beneficial live microbes. • 

Check the Ingredients: True lacto-fermented sauerkraut should only list cabbage and salt (no vinegar, sugar, or artificial preservatives). • Watch the Sodium: Fermentation requires salt, so it can be high in sodium; keep this in mind if you have high blood pressure or kidney disease.

Making sauerkraut

 Ingredients and Tools  • Cabbage: 1 medium head (about 2 pounds or 1,000 grams) of green or red cabbage. • Salt: 20 grams (about 1 heaping tablespoon or 2% of the cabbage’s total weight) of kosher or sea salt. • Optional Add-ins: 1 teaspoon of caraway seeds, mustard seeds, or grated carrots. • 

Equipment: A clean glass mason jar, a smaller jar or fermentation weight to keep things submerged, and a lid.  

Step-by-Step Instructions  • Prep the cabbage: Remove the outer leaves (save one whole leaf) and cut out the tough core. Slice the rest of the cabbage into very thin shreds. • Weigh and salt: Weigh your shredded cabbage in grams and multiply by 0.02 to get your exact salt amount in grams (roughly 20g of salt per 1,000g of cabbage). Place the cabbage in a large bowl and sprinkle the salt over it. • Massage the mix: Use your hands to firmly squeeze and massage the salt into the cabbage for 5 to 10 minutes until it breaks down and releases a pool of liquid juice. Mix in any optional seeds or spices now. • Pack the jar: Transfer the cabbage and all its liquid into your clean glass jar. Press down firmly with your fist or a tamper so the juices rise up and completely submerge the cabbage. • Weigh it down: Fold or cut your saved whole cabbage leaf to fit on top of the shredded mix, then place a small fermentation weight or a tiny clean jar on top to keep the solids under the brine. Leave an inch of empty space at the top of the jar. • Ferment: Seal the jar loosely or use an airlock lid. Keep it at room temperature (65–72°F) out of direct sunlight for 1 to 3 weeks. If using a standard lid, open (“burp”) it once daily to release built-up gas. • Store: Taste the sauerkraut after 1 week. When it reaches your preferred sourness, screw the lid on tight and move it to the refrigerator to slow down fermentation, where it keeps for several months.

Hummmmmmmin

Description on Hour 1.

Show for 10-14-26 “Carpal Tunnel and Kim Chi, Sauerkraut etc..Fermented foods”

Carpal tunnel syndrome: 

It causes numbness, tingling, weakness, and pain in the hand and wrist due to pressure on the median nerve (The three main nerves that run through the wrist to the hand are the median nerve, the ulnar nerve, and the radial nerve). 

Common Symptoms  • Numbness and Tingling: A “pins and needles” feeling usually affects the thumb, index, middle, and ring fingers (but not the pinky finger). • Nighttime Discomfort: Symptoms often start or worsen at night, frequently waking people up and leading them to “shake out” their hands for relief. • Shock-Like Sensations: Brief, electric shock-like jolts may radiate into the affected fingers. • Traveling Pain: Aching or shooting pain can travel from the wrist up into the forearm and arm. • Hand Weakness: Reduced grip strength can make it hard to hold items, leading to dropping objects or trouble with fine motor tasks like buttoning a shirt.

Causes

Symptoms and Causes What are the signs and symptoms of carpal tunnel syndrome? The most common carpal tunnel symptoms include:  Numbness in your wrist, hand or fingers (especially your fingertips) Pain in your wrist, hand or fingers Tingling Trouble using your hands to hold or control objects (like holding your phone, gripping the steering wheel, holding a pen or typing on a keyboard, for example) 

Carpal tunnel syndrome usually develops slowly. You might only experience minor symptoms at first that may get worse over time.  People usually first notice symptoms at night — pain or tingling may wake you up. Over time, the symptoms may start affecting you during the day, especially if you do the same kind of motion a lot at work like typing, writing or using tools.  What does carpal tunnel syndrome feel like? 

Carpal tunnel syndrome can make your wrists, hands and fingers feel uncomfortable. It may feel like pinpricks or like your fingers or hands “fell asleep.” You may also feel numbness that makes you want to shake your hands like you’re flinging water off them.  Carpal tunnel syndrome pain usually feels like it’s coming from inside your hand or wrist — not a skin-level pain like a cut. The pain may feel like a sharp, burning stab or a constant ache.  Some people with carpal tunnel syndrome feel like their hands and grip are weaker than normal. It might feel like you can’t get a solid hold on a mug or pen, even if you’re concentrating on it.  Your hands and fingers may feel clumsy or less able to perform precise motions, like buttoning a shirt or aiming a key into a lock. 

 Extra pressure on your median nerve causes carpal tunnel syndrome. The carpal tunnel has space for all the parts that pass through it, but if one part of your wrist is swollen or damaged, it can press on other tissue around it, including your median nerve.  

Anything that causes swelling or irritation in your wrist can cause carpal tunnel syndrome:  Repetitive strain injuries Arthritis Sprains Wrist fractures (broken wrist bones) Ganglion cysts What are the risk factors? Anyone can develop carpal tunnel syndrome, but some people are more likely to, including:  People who do repetitive motions with their hands and wrists for work (swinging a hammer, for example) People who use power tools that vibrate (like drills or jackhammers) Pregnant women Women Adults over the age of 40 People whose biological relatives have carpal tunnel syndrome (it can be hereditary, or passed through generations in families) Having certain health conditions can increase your carpal tunnel syndrome risk, including:  Rheumatoid arthritis Gout Hypothyroidism Diabetes Obesity Amyloidosis What are the complications? If a healthcare provider doesn’t diagnose and treat carpal tunnel syndrome as soon as possible, the irritation in your wrist can cause permanent damage. Specifically, the extra pressure can damage your median nerve, which may make it hard or impossible to feel, move or use your hand.  Visit a healthcare provider as soon as you notice carpal tunnel symptoms or any changes in how you can feel or use your hand and wrist.

Treatment

 Treatment Options  • Nonsurgical care: Wearing a wrist splint (especially at night) to keep the wrist straight, making ergonomic adjustments, taking anti-inflammatory medications (NSAIDs), or receiving corticosteroid injections.

 • Surgical care: A minor procedure called carpal tunnel release (open or endoscopic) to cut the transverse carpal ligament and relieve pressure on the nerve if conservative methods fail.

Non-Surgical

Acupuncture

Mild-to-moderate carpal tunnel syndrome can often be managed and relieved without surgery through targeted lifestyle changes, splinting, and exercises.  Wrist Splinting  • Wear a brace at night: Put on a snug wrist splint while sleeping to keep your wrist in a neutral position. This prevents you from bending your wrist and reduces pressure on the median nerve. • Avoid daytime bending: Try to keep your wrist straight during daily tasks like driving or typing.  Ergonomics and Lifestyle Changes  • Adjust your workspace: Position your keyboard and mouse so your wrists stay flat and neutral, and use a padded wrist rest. • Take frequent breaks: Step away from repetitive hand or typing motions every 30 to 60 minutes to stretch and rest your hands. • Manage underlying factors: Lower overall inflammation by losing weight if needed, quitting smoking, or managing conditions like diabetes.  At-Home Exercises and Glides  • Tendon glides: Gently move your fingers from a straight hand to a hook fist, then a full fist, to help tendons slide smoothly through the narrow tunnel. • Nerve glides: Extend your arm to the side with your palm up, then tilt your wrist and head gently to stretch the median nerve without causing sharp pain. • Gentle stretching: Flex and extend your wrist slowly within a comfortable, pain-free range of motion for 1 to 2 minutes.  Ice, Heat, and Pain Relief  • Cold packs: Apply an ice pack wrapped in a towel to the base of your palm for 10 to 15 minutes to numb pain and bring down swelling. • Over-the-counter medicine: Use short-term NSAIDs like ibuprofen or naproxen sodium to ease acute discomfort, though they do not cure the underlying compression. • Medical procedures: A doctor can provide a targeted cortisone injection into the carpal tunnel to reduce severe swelling.

Mild-to-moderate carpal tunnel syndrome can often be managed and relieved without surgery through targeted lifestyle changes, splinting, and exercises.  Wrist Splinting  • Wear a brace at night: Put on a snug wrist splint while sleeping to keep your wrist in a neutral position. This prevents you from bending your wrist and reduces pressure on the median nerve. • Avoid daytime bending: Try to keep your wrist straight during daily tasks like driving or typing.  Ergonomics and Lifestyle Changes  • Adjust your workspace: Position your keyboard and mouse so your wrists stay flat and neutral, and use a padded wrist rest. • Take frequent breaks: Step away from repetitive hand or typing motions every 30 to 60 minutes to stretch and rest your hands. • Manage underlying factors: Lower overall inflammation by losing weight if needed, quitting smoking, or managing conditions like diabetes.  At-Home Exercises and Glides  • Tendon glides: Gently move your fingers from a straight hand to a hook fist, then a full fist, to help tendons slide smoothly through the narrow tunnel. • Nerve glides: Extend your arm to the side with your palm up, then tilt your wrist and head gently to stretch the median nerve without causing sharp pain. • Gentle stretching: Flex and extend your wrist slowly within a comfortable, pain-free range of motion for 1 to 2 minutes.  Ice, Heat, and Pain Relief  • Cold packs: Apply an ice pack wrapped in a towel to the base of your palm for 10 to 15 minutes to numb pain and bring down swelling. • Over-the-counter medicine: Use short-term NSAIDs like ibuprofen or naproxen sodium to ease acute discomfort, though they do not cure the underlying compression. • Medical procedures: A doctor can provide a targeted cortisone injection into the carpal tunnel to reduce severe swelling

Keyboard and carpal tunnel

Ergonomic keyboards help reduce strain on the median nerve and prevent wrist bending (ulnar deviation) by positioning your hands more naturally.  Key Features to Look For  • Split or Curved Layout: Separates the key clusters so your wrists stay straight instead of angling outward. • Negative Tilt: Angles the back of the keyboard lower than the front to keep your wrists from bending upward. • Tenting: Lifts the inner edge of a split keyboard so your forearms rest in a natural, handshake-like posture. • Cushioned Wrist Rest: Supports your palms between typing bursts rather than having your wrists pressed down while actively typing.  

Popular Ergonomic Keyboard Options  • Logitech Wave Keys: A budget-friendly curved wireless keyboard featuring a pillowed memory foam palm rest (around $70). • Logitech Ergo K860: A popular curved split-frame wireless keyboard with a pillowed wrist support. • X-Bows Nature: An ergonomic mechanical keyboard with an ortholinear, splayed layout designed to align with your natural finger motion (around $149). • RVP+ Split Ergonomic Keyboard: An affordable split wireless option with a magnetic wrist rest and adjustable tilt legs (around $35). • Kinesis Freestyle / Advantage Series: High-adjustability split and contoured keyboards often recommended for chronic repetitive strain injuries.

Snowboarders frequently experience wrist injuries—often called “snowboarder’s wrist”—from falling on an outstretched hand, which can mimic or lead to acute nerve irritation like carpal tunnel syndrome.  

Why Snowboarders Get Wrist and Nerve Pain  • The FOOSH Reflex: When falling, the instinct is to brace with an outstretched hand (Fall on Outstretched Hand), putting massive pressure on the small bones, ligaments, and median nerve in the wrist. • Impact & Swelling: Sudden heavy impacts can cause scaphoid fractures, ligament tears (like the TFCC or scapholunate ligament), or deep bruising and hematomas that compress the median nerve inside the carpal tunnel. • Overuse & Repetitive Strain: Constantly gripping the board, making edge adjustments, or riding stiff terrain puts cumulative stress on the forearm and wrist tendons.  

Common Symptoms  • Numbness, tingling, or a “pins and needles” sensation in the thumb, index, and middle fingers. • Waking up at night with hand numbness or a need to shake the hand out. • Sharp or dull wrist pain, weakness in grip strength, or localized swelling after a fall.  Prevention and Care  • Wear Wrist Guards: Use snowboarding-specific wrist guards beneath your gloves or gloves with built-in rigid splints to distribute impact force. • Learn Safe Falling Techniques: Try to fall onto your forearms or roll rather than slamming stiff, outstretched palms directly onto hard snow or ice.

With a little help from AI

Fermented kimchi is a nutrient-dense traditional Korean dish packed with live probiotics, dietary fiber, vitamins, and active compounds that support digestion and overall wellness.  

Main Health Benefits  • 

Supports Gut Health: 

Rich in Lactobacillus and other lactic acid bacteria, kimchi adds friendly microbes to your digestive tract, increases microbial diversity, and helps ease conditions like irritable bowel syndrome (IBS). • Boosts Immune Function: Probiotics and high amounts of vitamin C in kimchi help strengthen immune cell communication and defend against harmful pathogens. • Reduces Inflammation: Active compounds like HDMPPA found in kimchi help fight chronic inflammation linked to metabolic syndrome and gut issues. • Promotes Heart Health: Regular consumption may help manage cholesterol levels, improve fasting blood sugar, and prevent the narrowing of arteries. • Aids Weight Management: Low in calories (about 23 calories per cup) and high in fiber, kimchi helps increase satiety and supports a healthy gut microbiome associated with lower obesity risk. • Supplies Key Nutrients: It provides a rich source of vitamins A, B6, C, and K, plus iron, calcium, and potassium.  Things to Keep in Mind  • Sodium Content: Kimchi is naturally high in sodium, which should be monitored if you have high blood pressure.  

Live vs. Pasteurized: 

To get the probiotic benefits, look for unpasteurized, refrigerated products that contain live active cultures (rather than shelf-stable or vinegar-based pickles) as outlined by the American Medical Association

Fermented sauerkraut is good for you because it is packed with probiotics, fiber, and essential nutrients like vitamins C and K2, which protect intestinal cells and support digestion.  

Key Health Benefits  • Improves Digestion: Live probiotic bacteria support a healthy gut microbiome, while natural enzymes help break down food and nutrients for easier absorption. • 

Protects Gut Integrity: Research from UC Davis shows that fermented sauerkraut protects intestinal cells from inflammation-related damage better than raw cabbage or brine alone. • Boosts Immune Health: A large portion of the immune system lives in the gut; the probiotics, vitamin C, and iron in sauerkraut help block harmful bacteria and support antibody production. • 

Supports Bone and Heart Health: It is a strong vegetarian source of vitamin K2, which activates proteins that direct calcium into bones rather than arteries. • 

Aids Weight Management: With only about 27 calories per cup and high fiber content, it helps you feel full while adding low-calorie bulk to meals.  How to Choose the Right Sauerkraut  • Go Raw and Refrigerated: Look for unpasteurized, live-culture sauerkraut in the refrigerated section. Shelf-stable or canned varieties are usually heat-treated or made with vinegar, which destroys the beneficial live microbes. • 

Check the Ingredients: True lacto-fermented sauerkraut should only list cabbage and salt (no vinegar, sugar, or artificial preservatives). • Watch the Sodium: Fermentation requires salt, so it can be high in sodium; keep this in mind if you have high blood pressure or kidney disease.

Making sauerkraut

 Ingredients and Tools  • Cabbage: 1 medium head (about 2 pounds or 1,000 grams) of green or red cabbage. • Salt: 20 grams (about 1 heaping tablespoon or 2% of the cabbage’s total weight) of kosher or sea salt. • Optional Add-ins: 1 teaspoon of caraway seeds, mustard seeds, or grated carrots. • 

Equipment: A clean glass mason jar, a smaller jar or fermentation weight to keep things submerged, and a lid.  

Step-by-Step Instructions  • Prep the cabbage: Remove the outer leaves (save one whole leaf) and cut out the tough core. Slice the rest of the cabbage into very thin shreds. • Weigh and salt: Weigh your shredded cabbage in grams and multiply by 0.02 to get your exact salt amount in grams (roughly 20g of salt per 1,000g of cabbage). Place the cabbage in a large bowl and sprinkle the salt over it. • Massage the mix: Use your hands to firmly squeeze and massage the salt into the cabbage for 5 to 10 minutes until it breaks down and releases a pool of liquid juice. Mix in any optional seeds or spices now. • Pack the jar: Transfer the cabbage and all its liquid into your clean glass jar. Press down firmly with your fist or a tamper so the juices rise up and completely submerge the cabbage. • Weigh it down: Fold or cut your saved whole cabbage leaf to fit on top of the shredded mix, then place a small fermentation weight or a tiny clean jar on top to keep the solids under the brine. Leave an inch of empty space at the top of the jar. • Ferment: Seal the jar loosely or use an airlock lid. Keep it at room temperature (65–72°F) out of direct sunlight for 1 to 3 weeks. If using a standard lid, open (“burp”) it once daily to release built-up gas. • Store: Taste the sauerkraut after 1 week. When it reaches your preferred sourness, screw the lid on tight and move it to the refrigerator to slow down fermentation, where it keeps for several months.

Hummmmmmmin

       ! Dean !

Description on Hour 1.

Show for 10-7-26 .. Artificial sweeteners can increase appetite

Organic Consumers Association.

Stacy Malkan writes with U.S. Right to Know:

“Sucralose is the most widely used artificial sweetener in the United States. Most commonly sold under the brand name Splenda, sucralose is used in over 6,000 food products. It is often found in “diet” sodas including Diet Coke with Splenda, Diet Pepsi with Splenda, as well as Gatorade’s Propel Water, low-calorie Kool-Aid, Atkins Diet products, and other low-calorie foods and drinks.

Sucralose is 600 times sweeter than sugar and itself contains no calories. Although it has been marketed as a healthy product that can help fend off obesity and diabetes, sucralose consumption has been linked to leukemia, weight gain, obesity, diabetes, liver inflammation, metabolic dysfunction and other illnesses.”

What is sucralose and who owns it?

What are the health risks of sucralose?

Splenda’s deceptive advertising

Learn the answers to these questions, facts and more from award-winning author, co-founder, and managing editor of U.S. Right to Know, Stacy Malkan in this extensive piece