It's been a while since I last posted. I took a bit of a social media break, mostly because life has gotten a little crazier than usual, and I've been working really hard to be more mindful and to be present in reality.
Life-work balance isn't easy. For the last few weeks I've been feeling like I've just been keeping my head above water, but only just. If a wave were to come in, I'd be in real trouble.
I've talked before about my history with PMDD, and it has recently resurfaced - not to the same degree, but I notice it almost immediately after ovulating. I have to laugh a little bit, because in my head and my body, sometimes it feels like I go into this "empty uterus depression." I hate stereotypes of women being useless during "that time of the month," but to be honest, for me, there is totally a link between my fluctuating hormones and my ability to function optimally (Let me assure you, I can still function, but I know I'm better than this).
I don't know exactly how many other women feel this way. There are a lot of women out there who are so much better at functioning while their hormone levels are changing.
To be honest, without my own naturopathic and self care I would be drowning. And I think it's up to us to realize when we're starting to slip and to get help immediately. Here are a few things I've been working on - practices to help other women keep this balance and keep their heads above water.
1) If you're waking up early for work, go to bed earlier. My bedtime has been scaled back to around 9:30pm. That might sound fairly early, but I haven't been sleeping as well due to added life stress, so I'm more tired than usual.
2) Find out if you need extra nutrient supplementation and take your supplements regularly. This may include extra magnesium (especially magnesium malate), B12 injections, vitamin C, etc.
3) Get assessed and consider extra stress and nervous system support. Nervine herbs like oatstraw (Avena sativa) and lemon balm (Melissa officinalis) can be calming, support sleep, and mood.
4) Don't forget to exercise but it needs to be something you look forward to, and keep it shorter. I've been doing more yoga lately which helps immensely. Even 20-30 minutes of activity will make a huge difference in your mood. If you don't have time to do this everyday, take 5 minutes to stretch out on your floor. Or maybe just do a couple forward folds, moving with your breath.
5) Schedule 30 minutes each day for you. Read a book that you've been meaning to get through. Wind down for 30 minutes before your bedtime to you do an activity that calms you, brings you joy and that isn't work. I've been either reading or knitting, which has been a huge help for my own mental well-being.
6) Talk to a friend or family member. When I'm this busy and stressed out, I embrace my introvertedness (yup, I'm also making up words), and I don't want to go out anywhere. So instead, I'll call my mom or sister, or even just send them a text if I don't feel like I can talk. Partners/husbands are also great for hugs and cuddles. Petting your cat or dog can also have calming effects.
7) Cry. Seriously, go have a good cry. Then get your breath back and work on slowing and controlling your breath.
8) Journal. On days you don't feel like your 30-minute wind-down activity (see #5), then instead write down a few of your thoughts. What are you grateful for today? What do you need to do tomorrow? What are you looking forward to? What are things do you wish you could get done that aren't getting done? Write down anything. Just write for 5 whole minutes, then go to bed.
9) Once a month (or more frequently if you can swing it), do something bigger for you: go get a massage. Go for a swim. Take an exercise/yoga/support/meditation class. There are so many out there! Meetup.com has some great local options, for all interests.
10) Save time by setting up deliveries. For example, use services like MamaEarth Organics in the greater Toronto area and have groceries (and good healthy foods!) delivered to you automatically each week. Do all of your holiday shopping online to save you the time and stress of having to go to a shopping mall and dealing with crowds. Hire a cleaning service to come to your house maybe once or twice per month. Anything that can give you more time for the things you really need.
11) In general, set a schedule for yourself. Choose a time to stop responding to emails. Schedule time that is just family time. Schedule time for you alone. Set a schedule for both work and your personal/family life and do your best to stick to it.
Sometimes even one activity/class per month can be daunting when you look at your calendar, but I think we need to get back to taking care of ourselves. One day per month isn't a lot to ask. Nor is 35 minutes daily for you. That's 35 minutes out of our 960 minutes (16 daytime hours) per day. Of course, finances can also interfere in the above plan, so do only what you can manage.
And ever forget to ask for help when you need it. You may be surprised by how many people come to your aid when you reach out and ask for help.
Showing posts with label bodycare. Show all posts
Showing posts with label bodycare. Show all posts
Thursday, November 22, 2018
Wednesday, September 5, 2018
When the body (and gravity) says no
My most recent "learning experience" happened last week. I was having, in my opinion, a killer productive week. Correspondences were all caught up on; the house was cleaner than it had been in months; the yard was looking fantastic despite my lack of a green thumb and my constant anxiety of the power cord getting chopped up by the lawn mower. In addition to my research, writing and patient/clinic work, I was filling my day with tasks and getting a run or workout in almost everyday.
I knew that I should probably pace myself. I was really looking forward to a day (or 2) off this past long weekend. I wanted a day to do nothing! Maybe colour, read for pleasure, watch a movie, lounge around in PJs; a relaxing day with no tasks, jobs or obligations.
The universe, via gravity and my incredible clumsiness, made it quite clear that I was burning myself out, even if I was delighted and proud of my productivity. I took a hard fall while running. I was out with the dog, who is an excellent running companion. I took my eyes off of my path, tripped over my own feet, and fell. The right side of my body fell forward and laterally, while my left ankle decided to stay tucked where it was, and rolled.
I knew my legs couldn't get me up or hold my weight and that that was bad. I've gently rolled my ankles before but my recovery tends to be relatively instant: Give the ankle a little shake and keep going. But this time, that wasn't even a close option. So I sat. I sat in that catwalk pathway of our neighbourhood with the dog as she provided emotional support while we waited.
I had just listed to Tim Ferriss' podcast with Aisha Tyler. She described riding her bike to school and one day breaking her arm. Her dad wasn't able to come and get her so she rode her bike home - with a broken arm. Her mentality that no one was coming for her and having to get her self home with no complaints was something I channeled. I waited patiently for the initial trauma to subside, until I felt like I could actually stand and hold my weight up on my own. From there, it was a slow hobble home, with the dog still by my side, being completely patient with me.
It was only then, after sitting at home and reflecting, that I started to cry, and it wasn't from the pain. I was just disappointed. I was mad that I tripped, mad that I fell. Mad that I put myself out of running for a while. I couldn't do anything. There was no one to blame. Just my own clumsiness... and the catalyst of my own body weight subjected to the force of gravity.
First off, I'm incredibly grateful for the Canadian and Ontario medical system. Within 4 hours I had imaging (no brake or fracture, which put my mind at ease!), and was sent home with a highly fashionable (sarcasm) tensor bandage. By the time we left the hospital I felt like I could actually put weight on it again. I thought, this doc can't be serious about a 2 week recovery period. I can stand and put weight on it and unless something touches my ankle, I feel okay.
Then the universe chimed in again to hush my ego. I had the worst night of pain. I couldn't walk. I was cursing myself for not getting the crutches. I was so desperate that I took an ibuprofen (shocking for someone who avoids NSAIDs).
It's been a week now and I'm still frustrated that I can't be as active as I would like. What I took from this is that I need to pace myself. It's okay not to work at 100% everyday. I don't need to be busy all the time. I needed to slow down and this was the universe's way of making me do that. The same principles apply to healing.
Healing in all forms takes time. If you try to rush it, you'll get push-back. Do too much and deplete your resources, and you'll have nothing to run on later (pun intended).
I knew that I should probably pace myself. I was really looking forward to a day (or 2) off this past long weekend. I wanted a day to do nothing! Maybe colour, read for pleasure, watch a movie, lounge around in PJs; a relaxing day with no tasks, jobs or obligations.
The universe, via gravity and my incredible clumsiness, made it quite clear that I was burning myself out, even if I was delighted and proud of my productivity. I took a hard fall while running. I was out with the dog, who is an excellent running companion. I took my eyes off of my path, tripped over my own feet, and fell. The right side of my body fell forward and laterally, while my left ankle decided to stay tucked where it was, and rolled.
I knew my legs couldn't get me up or hold my weight and that that was bad. I've gently rolled my ankles before but my recovery tends to be relatively instant: Give the ankle a little shake and keep going. But this time, that wasn't even a close option. So I sat. I sat in that catwalk pathway of our neighbourhood with the dog as she provided emotional support while we waited.
I had just listed to Tim Ferriss' podcast with Aisha Tyler. She described riding her bike to school and one day breaking her arm. Her dad wasn't able to come and get her so she rode her bike home - with a broken arm. Her mentality that no one was coming for her and having to get her self home with no complaints was something I channeled. I waited patiently for the initial trauma to subside, until I felt like I could actually stand and hold my weight up on my own. From there, it was a slow hobble home, with the dog still by my side, being completely patient with me.
It was only then, after sitting at home and reflecting, that I started to cry, and it wasn't from the pain. I was just disappointed. I was mad that I tripped, mad that I fell. Mad that I put myself out of running for a while. I couldn't do anything. There was no one to blame. Just my own clumsiness... and the catalyst of my own body weight subjected to the force of gravity.
First off, I'm incredibly grateful for the Canadian and Ontario medical system. Within 4 hours I had imaging (no brake or fracture, which put my mind at ease!), and was sent home with a highly fashionable (sarcasm) tensor bandage. By the time we left the hospital I felt like I could actually put weight on it again. I thought, this doc can't be serious about a 2 week recovery period. I can stand and put weight on it and unless something touches my ankle, I feel okay.
 |
| My sad ankle, all wrapped up |
Then the universe chimed in again to hush my ego. I had the worst night of pain. I couldn't walk. I was cursing myself for not getting the crutches. I was so desperate that I took an ibuprofen (shocking for someone who avoids NSAIDs).
It's been a week now and I'm still frustrated that I can't be as active as I would like. What I took from this is that I need to pace myself. It's okay not to work at 100% everyday. I don't need to be busy all the time. I needed to slow down and this was the universe's way of making me do that. The same principles apply to healing.
Healing in all forms takes time. If you try to rush it, you'll get push-back. Do too much and deplete your resources, and you'll have nothing to run on later (pun intended).
Saturday, March 31, 2018
6 products that most women would do best to avoid
I recently saw the swag bag that's being given out for those who participate in one of the Women's runs, here in Toronto. Now, don't get me wrong, I love a good swag bag. It's one of the perks of running a race.
What grabbed my attention was the number of items in this "Women's swag bag" that can actually sabotage a woman's hormonal health. Maybe not dramatically or from a single use/consumption, but long-term, or for those who already have hormonal issues.
Here are a few examples of products that most women should avoid, while trying not to call out specific brand names.
1) Commercial brand granola bars
These are often laden with sugar; Both in the number of types of sugar and in the grams per serving. Upon reading the ingredients label you'll notice that a single product can contain all of the following: Brown sugar, Honey, Glucose, Sugar, and Glycerin. That's 5 different "types" of sweeteners in a single granola bar (as listed by a specific brand), with 5g of sugar and only 1g of protein and only 2g of fiber per serving. Shouldn't a granola bar be high in fiber?
Additionally, we find chemical preservatives like BHT, artificial flavouring, and "modified milk ingredients." On a scale of healthy snacks, this one shouldn't even be an option.
2) "Nutritional" or Meal replacement shakes
It makes me sick that we actually feed these to people. Sure, they're fantastic for helping certain people gain weight, but that's because each serving contains roughly 40g of carbohydrates with 1/2 of that coming from multiple sources of sugar and even more added sweeteners.
What grabbed my attention was the number of items in this "Women's swag bag" that can actually sabotage a woman's hormonal health. Maybe not dramatically or from a single use/consumption, but long-term, or for those who already have hormonal issues.
Here are a few examples of products that most women should avoid, while trying not to call out specific brand names.
1) Commercial brand granola bars
These are often laden with sugar; Both in the number of types of sugar and in the grams per serving. Upon reading the ingredients label you'll notice that a single product can contain all of the following: Brown sugar, Honey, Glucose, Sugar, and Glycerin. That's 5 different "types" of sweeteners in a single granola bar (as listed by a specific brand), with 5g of sugar and only 1g of protein and only 2g of fiber per serving. Shouldn't a granola bar be high in fiber?
Additionally, we find chemical preservatives like BHT, artificial flavouring, and "modified milk ingredients." On a scale of healthy snacks, this one shouldn't even be an option.
2) "Nutritional" or Meal replacement shakes
It makes me sick that we actually feed these to people. Sure, they're fantastic for helping certain people gain weight, but that's because each serving contains roughly 40g of carbohydrates with 1/2 of that coming from multiple sources of sugar and even more added sweeteners.
Additionally, there are multiple ingredients that aren't well tolerated, especially as we age.
→ Carrageenan is what researchers in animal labs use to induce inflammation. It can also be a cause of headaches and migraines for some women.
→ "Vegetable oil" often contributes to high omega-6:omega-3 ratios in the diet - meaning more inflammation. This can manifest as IBS, joint pain, painful periods, depression, and brain fog.
→ Milk protein concentrate. Not a terrible ingredient for the average person, but as we age we lose our concentration of available lactase enzymes. Thus, as we age, we become more lactose-intolerant to some degree. For women specifically, I often recommend avoidance of all or most cow dairy as it is a common aggregator of digestion issues, hormonal imbalances, and increased inflammation.
3) Vaginal lubricants and wipes
Vaginal dryness can often be a sign of a hormonal imbalance of estrogen. Avoid products that contain:
→ Glycerin: a sugar that introduced vaginally can lead to a greater incidence of yeast infections.
→ Parabens like ethylparaben, methylparaben, etc. These are known hormone disruptors.
→ Polypropylene glycol can be irritating, especially to sensitive tissue.
4) Commercially branded Hair and Body products that contain:
→ Sodium lauryl/laureth sulfates: these are foaming agents that can dry out skin and can cause reactions for those with sensitive skin.
→ Cetyl or Stearyl alcohols: avoid products that have alcohol near the top of the ingredient list if you have dry skin or eczema. Alcohol in creams or body products can be even more drying and cause eczema lesions to become painful.
→ Fragrance: fragrances that are not disclosed as essential oils are often synthetic and are known hormone disruptors. They can also induce headaches and other neurological symptoms, not just in the user, but in those around them.
→ Parabens for the same reasons as above.
5) Anti-perspirants
Using aluminum products to clog your sweat ducts stops you from being able to eliminate toxins from your skin in those areas. We're supposed to sweat. It's part of our homeostatic regulatory system, and part of the body's detoxifying system. If you're using products like the ones above, your body has to get rid of those chemicals like phthalates, and it does so through sweat, urine and feces. If you're excessively sweating, it's time to have the root cause evaluated.
Read more on one of my previous blog posts and make your own deodorant!
6) Tampons
As a previous user, I can understand the frustration with me adding tampons to this list. But the problems that tampons can cause go beyond toxic shock syndrome. Tampons soak up everything they're in contact with; Not only menstrual fluid, but your natural vaginal secretions and discharges. This fluid is critical for maintaining proper vaginal pH (prevents you from getting bacterial vaginosis - itching, redness, and subsequent infections), keeping tissues moist and happy, and keeping your vaginal flora healthy. If you tend to get yeast infections frequently, stop using tampons all together. Some women who have other sensitivities or sensitive skin would also do best to avoid tampon use due to fragrances, bleaches and dioxins.
The point here is to educate women and have people in general be more informed on the products they're purchasing and using in and on their bodies.
Rick Smith and Bruce Lourie's book Slow Death by Rubber Duck discusses the environmental toxins that we expose ourselves to everyday, but also on the mechanisms our body has for eliminating them. It is an eye-opening read that I highly recommend.
I also recommend EWG's webpage Myths of Cosmetic Safety for more information: https://www.ewg.org/skindeep/myths-on-cosmetics-safety/#.Wr_BWmYZNsM
Thursday, March 22, 2018
6 Ways to Prevent Knee Soreness and Injuries for Runners
So you wanna run, but your knees get too sore? I hear this frequently, and can understand the feeling. Most of the time, doing some training to start running can help but there are other considerations as well.
When I first started running I just wanted to get out there. I didn't have any accumulated running gear, and I was hitting the concrete streets of Toronto. At first it was uncomfortable - like my body didn't quite understand how to run, or how to run properly. I thought I was in good shape, but my heart was racing, and I was sore!
Fast forward to today and my knees have become a non-concern. It takes conditioning, the right gear and the right type of run, but you too can run with less knee pain.
Here are my top tips for reducing the knee pain of running:
1) Wear really good running shoes and rotate them often.
Purchase one pair of really great (and often more expensive) running shoes, but make sure to replace them within about 6 months - earlier if you're covering more distance in them. For runners hitting about 20-40km per week, your shoes might only last you 3-4 months. Or, you can purchase several pairs and rotate them frequently. Each pair of shoes will last longer in that way, though you may have to spend more in the short-term.
2) Strengthen your hips!
You can relieve the strain on your knees by increasing the strength of your hips and glutes. This even extends into the pelvic cavity and low back as strengthening these muscle groups help to keep the body and joints more stable. Lunges, squats, hip adduction and hip abduction will all support this.
Yoga can also act as a strengthening exercise for those muscles. Look for yoga videos or classes specifically tailored to runners. Christine Felstead has a great book called "Yoga for Runners" as well, and she often teaches at the annual Toronto Yoga Conference & Show.
At the same time, beware of deep tissue work that can over relax major muscle groups. Using a foam roller on the legs - especially the IT band - is fantastic, and can help to decrease knee soreness. However, a really deep tissue massage of the low back, hips and glutes might actually set you back by a few days. It's not uncommon to feel a little too loose and wonky after a really tough massage, so be prepared to restrengthen those muscle groups.
3) Avoid running on concrete.
Cement has very little give for a runner compared to a trail. If you can run on softer surfaces, opt for that! With a slightly lesser impact, your joints feel less of a shock. Myself personally, I find that I'm more sore the day after I've run on concrete versus a dirt trail or boardwalk.
4) Run with a mid-foot strike, or on the balls of the feet.
Running with a heel-strike may look good in an advertisement, but mechanically is murderous on your legs. When you strike with your heel, the impact of that strike shoots up the leg with a more compressive force on the knee and hip joints. By using the mid-foot or balls of the feet, the back half of your foot acts as a sort-of shock absorber. This allows you to bounce more gently, taking the pressure off the knee joint and putting it more on your muscles to catch you and propel you forward.
The only downside to this is that some newer runners may notice shin splints when starting this technique. Doing a proper warm-up and post-run stretch can help alleviate that stress. As can magnesium, foam rolling, and using hot and cold water therapy as appropriate.
5) Consider additional joint support via supplementation.
Depending on your age and physical and medical history, this might include cartilage helpers like glucosamine and chondroitin; anti-inflammatory substances such as Omega-3 fish oil and curcumin; or other vitamin, mineral, and amino acid support such as vitamin C, hydrolyzed collagen, and bone broths.
6) Visit a physiotherapist
If you're unsure about your running technique and you're getting pain or soreness, it might be time to go see a physiotherapist. They can assess your gait and stance, perform muscle testing, and then set you up with stretching and/or active motion exercises to reduce your pain and support proper body mechanics. (If you have insurance benefits for physio, this one is a no-brainer!)
When I first started running I just wanted to get out there. I didn't have any accumulated running gear, and I was hitting the concrete streets of Toronto. At first it was uncomfortable - like my body didn't quite understand how to run, or how to run properly. I thought I was in good shape, but my heart was racing, and I was sore!
Fast forward to today and my knees have become a non-concern. It takes conditioning, the right gear and the right type of run, but you too can run with less knee pain.
Here are my top tips for reducing the knee pain of running:
1) Wear really good running shoes and rotate them often.
Purchase one pair of really great (and often more expensive) running shoes, but make sure to replace them within about 6 months - earlier if you're covering more distance in them. For runners hitting about 20-40km per week, your shoes might only last you 3-4 months. Or, you can purchase several pairs and rotate them frequently. Each pair of shoes will last longer in that way, though you may have to spend more in the short-term.
2) Strengthen your hips!
You can relieve the strain on your knees by increasing the strength of your hips and glutes. This even extends into the pelvic cavity and low back as strengthening these muscle groups help to keep the body and joints more stable. Lunges, squats, hip adduction and hip abduction will all support this.
Yoga can also act as a strengthening exercise for those muscles. Look for yoga videos or classes specifically tailored to runners. Christine Felstead has a great book called "Yoga for Runners" as well, and she often teaches at the annual Toronto Yoga Conference & Show.
At the same time, beware of deep tissue work that can over relax major muscle groups. Using a foam roller on the legs - especially the IT band - is fantastic, and can help to decrease knee soreness. However, a really deep tissue massage of the low back, hips and glutes might actually set you back by a few days. It's not uncommon to feel a little too loose and wonky after a really tough massage, so be prepared to restrengthen those muscle groups.
3) Avoid running on concrete.
Cement has very little give for a runner compared to a trail. If you can run on softer surfaces, opt for that! With a slightly lesser impact, your joints feel less of a shock. Myself personally, I find that I'm more sore the day after I've run on concrete versus a dirt trail or boardwalk.
4) Run with a mid-foot strike, or on the balls of the feet.
Running with a heel-strike may look good in an advertisement, but mechanically is murderous on your legs. When you strike with your heel, the impact of that strike shoots up the leg with a more compressive force on the knee and hip joints. By using the mid-foot or balls of the feet, the back half of your foot acts as a sort-of shock absorber. This allows you to bounce more gently, taking the pressure off the knee joint and putting it more on your muscles to catch you and propel you forward.
The only downside to this is that some newer runners may notice shin splints when starting this technique. Doing a proper warm-up and post-run stretch can help alleviate that stress. As can magnesium, foam rolling, and using hot and cold water therapy as appropriate.
5) Consider additional joint support via supplementation.
Depending on your age and physical and medical history, this might include cartilage helpers like glucosamine and chondroitin; anti-inflammatory substances such as Omega-3 fish oil and curcumin; or other vitamin, mineral, and amino acid support such as vitamin C, hydrolyzed collagen, and bone broths.
6) Visit a physiotherapist
If you're unsure about your running technique and you're getting pain or soreness, it might be time to go see a physiotherapist. They can assess your gait and stance, perform muscle testing, and then set you up with stretching and/or active motion exercises to reduce your pain and support proper body mechanics. (If you have insurance benefits for physio, this one is a no-brainer!)
Wednesday, March 14, 2018
How to properly take care of your feet
Our feet take us everywhere. Some of us stay on our feet all day, giving them the burden of our entire body against gravity. A lot of us love shoes, and often shove our feet into any pair that pulls at our fashion-heartstrings; But how much extra care do we take of our feet? I'm talking beyond the aesthetics of and the stress-relieving massage of a good pedicure.
Taking care of our feet can relate to taking care of the entire body. It comes down to the "use it or lose it" theory: Any muscle or combination of functions that aren't used after a period of time will degrade or atrophy. To make the body stronger, we have to use it; use our muscles, use our brain power, etc.
Think about how often you use your feet while they are bare, on a flat supportive ground, compared to when they are sheltered or braced by thick socks, cushioned running shoes, or constricting high-heeled shoes. How often do you get to feel your toes splayed out rather then squished together?
There are 19 different muscles in the human foot, and over 100 ligaments! And especially important ones seeing as how they support us while standing, propel us while walking, and catch us while running.
More of us could do with a little foot conditioning. Properly taking care of feet includes strengthening them, preventing the muscles from atrophying, and protecting other joints such as the knees, hips and all the muscles in-between that have to compensate when we have weak feet and ankles.
How can you better take care of your feet and lower body?
1) Spend more time barefoot.
Being barefoot connects you to the ground. You can do it within your home, but it's even more beneficial if done on the earth or grass. There are actually mental health benefits to walking barefoot through dewy grass! Grounding also helps bring you to the present. It literally connects you to the ground and can be a part of a mindfulness exercise.
2) Yoga
Yoga is an incredible practice into strengthening your feet. Allow the toes to spread wide. Plant your feet and/or practice your balance postures. A yoga practice can be a fantastic way to strengthen your feet and whole body.
3) Other exercises and recovery.
For injuries such as plantar fasciitis, work to stretch and strengthen the feet by drawing out the letters of the alphabet with your feet/toes (one foot at a time), then roll a frozen water bottle or lacrosse ball under your foot between the heel and the balls of the feet. Drawing the alphabet requires you to use multiple muscles of the foot, while the ice or ball will help to loosen tissue stiffness, adhesions and will reduce inflammation (with ice).
4) Ditch the high heels
High heeled shoes are a menace for your feet, knees and hips. They can completely change the body's posture, and put more strain on the lower body. Additionally, most high-heels require the toes to be compressed together, completely eliminating their function in balancing the body, while significantly affecting blood flow to the feet and toes.
5) Foot massages and Epsom salt foot baths
For extra pampering, give yourself a quick foot treatment. Forget the nail polish and just give yourself (or get someone else to help you) a foot massage. Knead into your arches, and gently traction the toes. You can even precede this with a foot soak in Epsom salts to help relax the muscles of the foot (soak for a minimum 20 minutes).
Give your feet the attention and love they deserve. And even more, keep them strong so that they can prevent injuries in other parts of the body.
Taking care of our feet can relate to taking care of the entire body. It comes down to the "use it or lose it" theory: Any muscle or combination of functions that aren't used after a period of time will degrade or atrophy. To make the body stronger, we have to use it; use our muscles, use our brain power, etc.
Think about how often you use your feet while they are bare, on a flat supportive ground, compared to when they are sheltered or braced by thick socks, cushioned running shoes, or constricting high-heeled shoes. How often do you get to feel your toes splayed out rather then squished together?
There are 19 different muscles in the human foot, and over 100 ligaments! And especially important ones seeing as how they support us while standing, propel us while walking, and catch us while running.
More of us could do with a little foot conditioning. Properly taking care of feet includes strengthening them, preventing the muscles from atrophying, and protecting other joints such as the knees, hips and all the muscles in-between that have to compensate when we have weak feet and ankles.
How can you better take care of your feet and lower body?
1) Spend more time barefoot.
Being barefoot connects you to the ground. You can do it within your home, but it's even more beneficial if done on the earth or grass. There are actually mental health benefits to walking barefoot through dewy grass! Grounding also helps bring you to the present. It literally connects you to the ground and can be a part of a mindfulness exercise.
2) Yoga
Yoga is an incredible practice into strengthening your feet. Allow the toes to spread wide. Plant your feet and/or practice your balance postures. A yoga practice can be a fantastic way to strengthen your feet and whole body.
3) Other exercises and recovery.
For injuries such as plantar fasciitis, work to stretch and strengthen the feet by drawing out the letters of the alphabet with your feet/toes (one foot at a time), then roll a frozen water bottle or lacrosse ball under your foot between the heel and the balls of the feet. Drawing the alphabet requires you to use multiple muscles of the foot, while the ice or ball will help to loosen tissue stiffness, adhesions and will reduce inflammation (with ice).
4) Ditch the high heels
High heeled shoes are a menace for your feet, knees and hips. They can completely change the body's posture, and put more strain on the lower body. Additionally, most high-heels require the toes to be compressed together, completely eliminating their function in balancing the body, while significantly affecting blood flow to the feet and toes.
5) Foot massages and Epsom salt foot baths
For extra pampering, give yourself a quick foot treatment. Forget the nail polish and just give yourself (or get someone else to help you) a foot massage. Knead into your arches, and gently traction the toes. You can even precede this with a foot soak in Epsom salts to help relax the muscles of the foot (soak for a minimum 20 minutes).
Give your feet the attention and love they deserve. And even more, keep them strong so that they can prevent injuries in other parts of the body.
Thursday, February 22, 2018
Making your own non-toxic deodorant
Looking to make your own non-toxic deodorant? Want a product that's safe on your skin, composed mostly of moisturizers, with no artificial or synthetic fragrances? Today I whipped up a batch of homemade deodorant; A recipe that I've been using now for years with great success. Of course, every body is different, but this formula is a great starting point for those with sensitive and/or dry skin.
First, let's briefly go over the differences between a deodorant and an antiperspirant:
Deodorants help to prevent or eliminate body odor. They often contain baking powder, or other substances that help to eliminate bacterial growth and/or eliminate odours from bacteria.
Antiperspirants prevent sweating. They contain aluminum complexes (the active ingredient) that induce blockages of sweat ducts. No sweat, no smell.
There are 2 main problems with antiperspirants:
1) Your body is supposed to sweat. This is one way we eliminate and get rid of detoxified metabolites such as phthalates. Sweating when the body is heated (when exposed to heat via weather sauna, or during exercise) is a part of a normal, healthy, functioning body.
2) The safety of aluminum-containing products is still a little uncertain. Several studies have suggested that aluminum exposure (the active ingredient in antiperspirants) may cause toxicity in humans. Patients with Alzheimer's disease have been found to have higher amounts of aluminum in the brain, but it's unknown whether the aluminum is a "cause" or factor in the progression of dementia, or, if aluminum build-up is a sequelae of having dementia. It is still to be determined how much of a risk comes from antiperspirant use, but the idea of using aluminum to block sweat ducts is still unnerving.
What's the solution? Making your own deodorant! It's simple to do, and can be very cost-effective (especially if buying ingredients in larger sizes/bulk.).
Here's what you'll need:
First, let's briefly go over the differences between a deodorant and an antiperspirant:
Deodorants help to prevent or eliminate body odor. They often contain baking powder, or other substances that help to eliminate bacterial growth and/or eliminate odours from bacteria.
Antiperspirants prevent sweating. They contain aluminum complexes (the active ingredient) that induce blockages of sweat ducts. No sweat, no smell.
There are 2 main problems with antiperspirants:
1) Your body is supposed to sweat. This is one way we eliminate and get rid of detoxified metabolites such as phthalates. Sweating when the body is heated (when exposed to heat via weather sauna, or during exercise) is a part of a normal, healthy, functioning body.
2) The safety of aluminum-containing products is still a little uncertain. Several studies have suggested that aluminum exposure (the active ingredient in antiperspirants) may cause toxicity in humans. Patients with Alzheimer's disease have been found to have higher amounts of aluminum in the brain, but it's unknown whether the aluminum is a "cause" or factor in the progression of dementia, or, if aluminum build-up is a sequelae of having dementia. It is still to be determined how much of a risk comes from antiperspirant use, but the idea of using aluminum to block sweat ducts is still unnerving.
What's the solution? Making your own deodorant! It's simple to do, and can be very cost-effective (especially if buying ingredients in larger sizes/bulk.).
Here's what you'll need:
- Baking soda
- Arrowroot powder/starch
- Coconut oil
- Shea butter
- Essential oil(s) of your choice
- 2 non-plastic bowls: one that can fit inside the other
- A stirring spoon and/or tablespoons
- 2oz or similar glass container/jar with lid.
Directions:
2. Remove the small bowl from the water bowl and add about 8-10 drops of your essential oils. In today's batch I mixed 6 drops of Jasmine with 4 drops of Lavender.
3. Add in 2 tbsp of the Arrowroot starch and about 1-1.5 tbsp of baking soda. Mix well.
4. Pour mixture into your small glass jar and fasten the lid on. Place the jar in the fridge or freezer for a few hours or overnight to re-solidfy the oils.
5. That's it! Use a skinny popsicle stick to obtain a dab of your new deodorant from its container and apply with clean fingers/hands to prevent contamination. Because we're not adding any preservatives, it's important not to "double-dip" into the jar. Always use a clean stick and clean fingers.
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