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Help your knees by doing these easy exercises

Aching knees are quite common, with around 25% of adults experiencing this issue. Despite the temptation to avoid movement when knee pain arises, exercising—particularly Pilates—may be more beneficial, depending on the cause of the pain.Knee pain is often linked to osteoarthritis, especially in women and older adults, but it can also stem from injuries, weak muscles, obesity, overuse, or poor biomechanics. Establishing the correct diagnosis is crucial, as knee issues can vary from fractures to arthritis.Exercising, like doing Pilates, can help strengthen the muscles around the knee, which may alleviate pain and enhance flexibility. Pilates has proven effective in reducing pain associated with knee osteoarthritis and other ailments.While performing a squat, pay attention to proper form so that the middle of the knee is in line with the middle of the foot.Prostock-Studio/iStockphoto/Getty ImagesHere are some simple Pilates exercises to try for knee pain relief:Shoulder Bridge Prep: Lie on your back, knees bent, feet parallel. Lift your pelvis and spine off the floor and hold.Half Roll-Down: Sit with bent knees and feet flat on the floor, roll your spine away, then return.Squat: Stand with your feet shoulder-width apart, lower yourself down like sitting in a chair, and rise again.Straight Leg Raise: Lie on your back, lift one leg while the other knee is bent.Standing Hamstring Curl: Stand straight, holding a stable surface, bend one knee, and hold before lowering.These exercises can help alleviate knee pain, but they are not a cure-all. Proper diagnosis and a well-rounded routine that includes wearing supportive shoes, eating well, getting adequate sleep, and staying active are also key to maintaining knee health.

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Life with narcolepsy: It's not a joke, it's a very serious illness

Living with Narcolepsy: 'It’s Not a Joke, It’s a Very Serious Illness'Matthew Horsnell began falling asleep without reason when he was in sixth grade. Despite going to bed early, he struggled to wake up every morning and found himself nodding off throughout the day, even during class or while waiting to go to school. By age 20, Horsnell was experiencing cataplexy – sudden, brief loss of muscle control triggered by strong emotions – leaving him conscious but paralyzed and unable to respond, even when others tried to help him.Narcolepsy, a sleep disorder characterized by excessive daytime sleepiness and disrupted nighttime sleep, affects roughly one in 2,000 people in the United States. However, only about 25% of people with narcolepsy are diagnosed and treated, according to the Narcolepsy Network. This chronic condition can make it challenging for individuals to maintain a job, drive, or socialize, as even strong emotions like laughter can trigger cataplexy. “In movies, narcolepsy is often depicted as comical,” says Jennifer Mundt, a sleep medicine specialist, “but it’s a very serious illness.”Horsnell’s journey to a proper diagnosis took years. He saw numerous specialists, including psychiatrists, before finally meeting a sleep specialist in 2007 who diagnosed him with type one narcolepsy with cataplexy. This type of narcolepsy is linked to an autoimmune response that destroys cells in the brain responsible for producing orexin, a key neurotransmitter that regulates sleep.Matthew Horsnell went to the White House to present on sleep health equity with Project Sleep in 2023.courtesy Heather LillPeople with narcolepsy also experience vivid nightmares and hypnagogic hallucinations – sensations that occur while falling asleep, sometimes involving feeling, seeing, or hearing things that aren't real. For Horsnell, these hallucinations include disturbing experiences, such as feeling the weight of a figure lying on him.Despite the challenges, Horsnell found strength in helping others. He now works as a “sleep ambassador” for various organizations, advocating for better understanding and awareness of sleep disorders. He even visited the White House in 2023 to raise awareness about narcolepsy. “If my struggles can help someone come to a quicker diagnosis or better understand living with narcolepsy, that would make all the challenges worthwhile,” Horsnell says.