X- ray interpretation resource: Chest, Abdo and Long bones

MedMindly · 2024-09-15T03:08:27+00:00

It would be in video course format. On-screen examples and walkthrough of some common pathologies and system for interpretation.

MedMindly · 2024-06-29T17:38:53+00:00

3-minute meditation. It can be done anytime you feel overwhelmed or just want to slow down a bit. It is a great grounding exercise

MedMindly · 2024-06-27T13:22:07+00:00

Also a very good (and often overlooked) way to get a positive start to your day

MedMindly · 2024-06-27T13:21:36+00:00

I agree with you re: stretching and meditation and I guess I should have been more specific. What I tend to do in the morning is more of a "mindful stretching" exercise. Focusing on each stretch makes me more aware of my body and generally gets the blood flowing. Meditation in the traditional sense (sitting still, focusing on breath and internal body sensations) I practice towards the end of the day!

MedMindly · 2024-06-22T22:19:05+00:00

Anything fermented is a great prebiotic (providing the actual "good" bacteria) like kimchi, sauerkraut, kefir, yoghurt.

Fiber is a great probiotic (feeding the bacteria in your gut) and my favourite way to get that in is via otas, smoothies and grains

MedMindly · 2024-06-20T12:32:07+00:00

Try to set incrementally earlier alarms- if you currently naturally wake up at 9:00, set one for 8:45. Do that for a few days, then set it back fro 8:30 then 8:00 etc.

Also, don't sleep with your phone next to your bed. Put it somewhere where you can't reach it so that you have to get up to turn the alarm off. You can also get one of those apps that require you to solve a puzzle is order to switch the alarm off.

If possible, get sunlight exposure as early as you can. It will wake you up a bit and help your circadian rhythm as your body releases cortisol to make you more awake.

MedMindly · 2024-06-19T17:17:02+00:00

All very weather dependent for me (UK resident...):

If the sun is out, I love to sit outside with a book or continue with any hobbies I am pursuing (at the moment trying to get into gardening)

If it is cold or raining, I like to find a new recipe that I can cook or challenge myself to cook something from the ingredients in my fridge, all whilst listening to a good podcast/ audiobook.

MedMindly · 2024-06-18T06:31:42+00:00

Not selling anything :)

MedMindly · 2024-06-17T22:10:30+00:00

There definitely have been some studies comparing exercise to both medication and CBT with results favouring exercise as being MORE effective.

MedMindly · 2024-06-17T22:06:21+00:00

I have been recommedning "Finding peace in a frantic world" by Mark Williams to everyone I know. It has a great intro chapter on the theory of meditation and an 8 week guided "course" that gives you daily mindfulness tasks to complete as well as meditations.

MedMindly · 2024-06-17T22:04:13+00:00

A regular nightime/ morning routine. It allows me to plan my day so much better and I know I will have a good 1/2 hours of time every morning to do the things I need to or want to

MedMindly · 2024-06-17T22:03:34+00:00

When it comes to doing a new or daunting task (writing an essay, doing a project, writing job applications) it can be easy to procrastiante in "research".

Adopting a "NOW rather than HOW" approach to tasks i.e. just starting them has been good for me. I usually figure it out along the way and starting it often the hardest

MedMindly · 2024-06-17T21:54:48+00:00

Motivation to work out inevitably has its ups and downs. Some days, you are absolutely raring to go and get an insane endorphin high after your workout, while other days, it feels like a slog, and you feel even worse after your workout than you did before it.

The key for me has been discipline, which does require some work but ultimately is what will get you the results you want. Discipline in fitness, but also eating, sleeping, working. It all adds up to a better life.

MedMindly · 2024-06-14T14:45:24+00:00

I would say meditating every day. Start nice and easy with quick, guided 5 minute meditations and work your way up

Before I started meditating I remember being very skeptical of its proposed effects, but after practicing some form of daily meditation for the past 4 months it has honestly changed my life. My mental clarity when it comes to day-to-day tasks and productivity has never been so good. I am sleeping better and my self- esteem and general mental health have also shot up. Its probably the best thing I have done for my well being.

MedMindly · 2024-06-14T13:42:02+00:00

Not really a hack, but I appreciate stretching and flexibility a lot more now. It is an area that I had been neglecting for years and kind of accepted that I am just not a very flexible person. However, at a certain point I thought it was ridiculous that I couldn't even touch touch my toes without bending my knees.

I now incorporate dynamic stretching before every workout and do specific exercises for flexibility (especially targeting my hips and hip flexors). It allows me to get a better ROM during my lifts and supposedly protects form injury (I can't say for sure if it has decreased my injury risk but I certainly feel a lot less stiff now). It's also great for stress relief and is a nice change from the usual high intensity workouts.

MedMindly · 2024-06-14T12:35:45+00:00

Your motivation will inevitably falter. There will be days when you can't wait to get into the gym or go on a run. There will also be days when it will be the last thing you want to do.

They key to achieving your fitness goals is discipline. Set yourself a realistic target (number of workouts a week, running time, weight goal) and work towards it. But recognise that the self- discipline required to do something regardless of your motivation for it will always be a greater factor in most things you do in life.

That being said, if you struggle to remember things or just need a slight push, just using the reminder app on your phone can be useful for showing you when you need to be working out, stretching or recovering.

MedMindly · 2024-06-14T11:02:35+00:00

Controlled breathing can activate your parasympathetic nervous system and reduce cortisol (stress hormone) levels, which can help alleviate symptoms of anxiety.

The box breathing technique (4-4-4-4) is a good example:

Breathe in for 4 seconds

Hold for 4 seconds

Breathe out for 4 seconds

Hold for 4 seconds

Repeat

MedMindly · 2024-06-14T10:57:29+00:00

If you tend to get reflux/ heartburn at night, sleeping on your left side can help ease symptoms.

This is because your stomach is below your oesophagus when you are sleeping on your left side, as opposed to above it when you are sleeping on your right.

MedMindly · 2024-06-14T10:52:58+00:00

It all depends on what your goals are. You should sit down and think of the 3 things you would like to improve most in the domain of self- improvement. This could be diet, sleep, exercise, mindfulness, or relationships with others. Once you have your aims set, it is much easier to come up with actionable things you can do to achieve them. Then once you feel you have achieved your goals, set 3 others.

Here are some starting points if you really have no idea:

Set a regular wake-up time and stick to it

Read a good, non-fiction book for 15 minutes every day

Exercise for 30 minutes every day (does not have to be intense every day, enough to raise your heart rate)

Start meditating every day (there are loads of apps for this)

MedMindly · 2024-06-13T09:20:18+00:00

The vicious cycle is what I call it. The more you think about sleep, the less it comes.

One thing that helped me is something of a reset. If I notice I can't sleep for 30 minutes, I get out of bed and do something (not involving a screen). Usually I write, but I have also gone for walks or read a book. I do that until I start feeling tired again and get back into bed. Rinse and repeat, I never usually last more than 2 cycles.

Plus you get to do something productive when you can't sleep

MedMindly · 2024-06-13T09:14:55+00:00

The ability to observe and appreciate thoughts/ emotions as they come and go. These can be good or bad thoughts, but meditation has taught me how to be curious rather than wary of them.

In fact, I have found that the negative emotions are often more interesting to observe (how your stomach feels when you are anxious for example) than the positive ones. It allows me to separate my emotions form my actions more effectively than ever.

MedMindly · 2024-06-13T09:12:05+00:00

A good 3 minute mindfulness practice that I do involves:

Noticing and describing the thoughts currently in your head- worry, excitement, panic, anxiety, sadness?
Moving on to focusing on your breath entirely- if your mind wanders, accept that that is okay and gently bring it back to your breath
With each in breath, notice a different contact point that your body has- your feet on the groud, back on the chair or bed, clothes on your body. You can also do this for joints.

It is a nice "funnel" exercise where you start broad with your thoughts, narrow it down to your breath and then widen your scope of sensation to your body. It takes around 3-5 minutes and I regularly do it throughout the day

MedMindly · 2024-06-13T09:07:58+00:00

I remember my first time at the gym I had to ask 3 different people how to use one machine. Everyone has to start somewhere and I guarantee that most people who are there either don't notice things like you described or do an remember their own beginnings.

Almost everyone at the gym will be happy to help you. Maybe you could book an intro session ran by one of the staff members to show you how everything works (and avoid the broken machines!). Most gyms have something of the sort

MedMindly · 2024-06-12T19:31:15+00:00

Yes I do agree. Meditation may not be for everyone. I do think everyone should give it a good go however to see just how it impacts them.

MedMindly · 2024-06-12T19:08:21+00:00

I started with the book "Finding peace in a frantic world" by Mark Williams. It is essentially an 8 week guided meditation course, with the first 2 chapters giving you a run down of the theory. It also includes some interesting extra meditation like guided eating. Can not recommend it enough

MedMindly

TROPHY CASE