Daily Foot Care Tips

It’s a fact that most people don’t pay much attention to their feet until and unless they start aching or there’s a problem that leads to decrease in the level and quality of the sufferer’s activity. Foot care tips do not mean simply getting a pedicure or massage which is opposite to the common belief. There are certain things which both women and men could do to keep their feet healthy!

Foot care tips for great health of the foot:

– Most important, keep your feet dry and clean. Wash them daily and apply lotion on cracked or dry heels.

– Don’t cut the nails too short or else infection or in-grown toenails could happen, so just trim them regularly.

– Make use of a pumice stone to make the rough skin areas on the feet soft and smooth but do not “shave” or “trim” calluses and corns.

– Make sure that you wear clean socks daily and that they can absorb sweat to let your feet breathe properly. The socks must not be constrictive since proper blood flow is necessary to foot care.

– Wear well-fitting shoes. Ensure that it provides your feet with sufficient cushioning and support. Also, the toe box must be large enough so that your feet are not agonizingly squeezed or crammed out of position.

– Avoid wearing high heels always. On days off or weekends, foot care must include well-cushioned flat shoes which protect and support the feet.

– Examine your shoes for obstructions such as pebbles before wearing them as it can lead to abrasions or variations in gait patterns.
Besides daily care, at times the achy feet requires a bit of TLC. There are various foot care tips which will work within any budget:

– To relax the tendons and muscles in the feet especially the calf muscles, soak your feet for 20 minutes in hot water then rub them down thoroughly with cream.

– Adding Epsom salt in the water will reduce pain in the foot and increase healing.

– For enhanced foot care, try this remedy at home: prepare a pot of dark and rich tea then put it in cool water. This soothing foot soak eases discomfort and gets rid of foot odour as well.

– To reduce achiness and swelling after a long tiring day, lift up your feet. For extra comfort, place a cushion underneath your legs to prevent the impairment of circulation.

– Make use of orthotic devices inside your shoes for additional cushioning or support. Another essential factor in good foot care is the quality and fit of footwear. Foot orthoses can help a lot in improving foot health.

– Keep in mind to stretch regularly. Having agile tendons in your feet and flexible calf muscles helps in reducing discomfort and maintains the health of the foot. This factor is often ignored even by the most careful person amongst all.

– To prevent the development of infections like athlete’s foot, wear shoes in the pool or gym and other such public places.

There are lots of things that can be done in order to protect the health of one’s feet, but the above mentioned foot care tips are within your means and easy that can be followed by everyone regardless of their budget or time.

 

Foot Health Tips For Diabetic Patients

1. Manage your diabetes

Work with the health care team to deal with your increasing blood glucose. Submit your self for medical management such as insulin therapy and diet modification. It is the best way of keeping yourself safe from the complications of diabetes mellitus.

2. Check your feet every now and then

Always inspect your feet for presence of cuts, blisters, red spots, swelling and other forms of wounds. With your bare feet, check the bottoms using a mirror or ask for assistance on any of your family member to help you if you have trouble in seeing. Also, check for any changes in temperature.

3. Wash your feet daily

When washing your feet, use lukewarm of warm water and avoid using hot water. This is to soften the formed skin on your feet. Do not soak your feet as this may put you at risk for any burn injuries or others. Always check the temperature of the water using a thermometer to be sure that you have the accurate temperature of water. After washing, be sure to dry it well including the middle of your toe fingers.

4. Keep the skin soft and downy

Rub thin amount of non-scented lotion on the entire feet, but not in the middle of your toe fingers. I specified the non-scented lotion since most of the scented lotion contains alcohol which is a perfect drying agent. Drying your skin makes it more prone to skin breaks and lacerations.

5. Smooth corns and thick calluses tenderly

Who says a diabetic patient can no longer have a relaxing foot spa? Using a pumice stone to smooth corns and thick calluses is proven safe and effective in your foot health needs. Just take note that you have to use this gently.

6. Cut your toe nails straight-across

In cutting your toe nails, the ideal way is to cut it straight across since this type of cut prevent formation of ingrown, nail problems and file the edges with an emery board or nail file.

7. Avoid walking barefooted

It is a contraindication to diabetic patients to walk barefooted unless you want you leg being amputated. Wear comfortable shoes that fit well and offer full protection to your feet. Do not wear chuck tailor, advan or any canvas shoes since this type of shoes put your feet at risk for punctures. Feel your shoes before putting your feet in it. Make sure that the lining is smooth and there are no objects inside.

8. Protect your feet from hot and cold

Wear shoes at the beach or on hot weather and wear socks at night if your feet gets cold.

9. Maintain good blood flow on our feet

Elevate your legs when sitting. Wiggle your toes and move your ankles up and down for 5 minutes for about 2 to 3 times a day. Avoid cross-leg sitting as it decreases blood flow on your feet. Avoid smoking since nicotine is a vasoconstrictor, thus decreasing the blood flow on the extremities.

10. Know your doctor

Have your doctor assess your bare feet and find out whether you are likely to have serious foot problems. Remember that you may not feel the pain of an impending injury. Call your doctor right away if a sore, cut, blister, or bruises on your feet that does not recover after 24 hours. Follow your doctor’s advice about foot health. Do not self-medicate or use home remedies or over the counter drugs to treat any foot problems. Remember that your foot might be amputated if the situation gets worst.

Tips in Sustaining Good Mental Health

Mental health? Okay, I know you don’t have have schizophrenia or depression or any of that stuff! Fine. The tips I’m about to give have nothing to do with your having any apparent mental illness. It basically has to do with utilizing some simple everyday opportunities to optimize the biological process that control your mental health. Understanding that almost all of your daily activities will in some way affect – positively or negatively – your mental will make you appreciate the tips given below.

Maintaining a joyful disposition
Yes, even in the face of daunting challenges or traumatic experiences. When faced with such situations seek out those activities that you derive joy from. Learn to take a break from the frantic, ulcer inducing rat race. Engage in some pleasurable activity with your friend or family. Remember throwing temper tantrum at everyone especially those that are not even the cause of your anger can actually exacerbate the feeling of despair and perhaps increase the likelihood of a depressive illness. Indeed, a moody disposition, especially when protracted my trigger some conditions such as depression.

Exercise
You’ve probably heard it a thousand times, the effect of exercise in maintaining your heart, blood pressure, shedding those extra fats and perhaps extending your life span. But is there any link between exercise and mental health? An emphatic yes is my answer. Studies after studies have shown that good aerobic exercises like swimming, jogging or brisk walking can, apart from improving your sense of well being, cause the release of certain chemicals in the brain. These chemicals, structurally similar to opioids have been found invoke a feeling of euphoria, thus attenuating that feeling of despair, and can as well reduce stress, both of which are major factors that contribute to mental illness.

Nutrition
Proteins, carbohydrates, fats, vitamins, all in their correct proportion can have a profound effect on your mental health. For instance, dietary protein when broken down to tryptophan is an essential substrate for the neurotransmitter (chemical substance that facilitates communication between cells in the brain) serotonin. Being an essential amino acid, it must be supplied in the diet. A deficiency of serotonin has been implicated in certain depressive illness. Indeed some of the drugs used for depression work by increasing the amount of serotonin in the brain. Likewise certain fats known as omega 3 fatty acids have also been linked – though inconclusively – to the level of serotonin and some symptoms of bipolar disorder (a mood disorder having the representations of both mania and depression).

 

Allergy Tips to Reduce Your Suffering

Quite a few people have seasonal allergies. For some it’s very mild while for others it’s a rather severe condition. If you want to reduce your suffering from this problem, there are a few things that you can do on a regular basis that will help you out.

Get into the habit of spring cleaning. Before the spring allergies hit, go around your home and try to get everything cleaned up as much as possible. Your goal here is to improve the quality of your indoor air by making sure everything is as clean as possible. When doing your spring cleaning also be sure to check on your doors and windows. If you notice cracks in these where air is coming in or being let out, these need to be sealed to keep out the things that you are allergic to.

Use the internet to check for high pollen days in your area. When you see these days, limit your outdoor exposure as much as possible. This will help you stay out of the more severe conditions so that you won’t suffer quite as much.

Get into the habit of having outdoor and indoor clothing. When outside, the allergens get into your clothing. When bringing this inside and wearing these clothes, everything in your home gets exposed. If you change when you get home, you can limit exposure a bit more.

Washing your hair before going to bed is also beneficial. There are things that get in your hair during the day which can then get into your pillow and bedding exposing yourself to these things. Washing your hair cuts back on this. Additionally, be sure to change your bedding often to keep it clean.

Test out over the counter products until you find one that works best for you. If none of these are strong enough, you can always go to the doctor and get something that might work better since it will be stronger.

Seasonal allergies are something that many people suffer from. Learn how you can limit your exposure and change a few things to help you out.

 

Fish Oil Benefits For Allergy Sufferers

It’s that time of year again. For many allergy sufferers, what should be the best time of year can become a total drain of one’s energy and a very unpleasant time. I actually used to suffer from quite severe pollen allergies, dust allergies and chemical sensitivities. The good news is that I have been allergy-free for the last few years and I never take pharmaceutical drugs, so solving the allergy conundrum is definitely possible. Here are 5 basic tips that can help you have a better spring.

1. Take a top-quality and very potent pharmaceutical grade concentrated fish oil. Fish oil has been proven again and again to reduce inflammation, including inflammation relating to allergies. For me, fish oil has worked better than any pharmaceutical product and is definitely the best supplement to take for allergy relief. However, many fish oils on the market today are not pharmaceutical grade and have not been properly tested for heavy metals. In order for fish oil to have great results, it has to be molecularly distilled and taken at a dose of at least six capsules per day.

2. Clean up your diet. I found that apart from fish oil, nothing had a greater effect on the way I felt during pollen season than eliminating all junk foods from my diet, especially sugar. Allergies are closely related to candida yeast overgrowth in the body and nothing feeds yeast like sugar does, especially fructose, or fruit sugar. I can honestly say that completely eliminating the sweet fruits from my diet was the most important thing I did to cure my allergies.

3. Reduce stress. My experience is that the more stress I had the more I suffered from allergies, and the less stress I had, the better I felt. Increased stress increases cortisol levels and cortisol causes more information, which is exactly what we want to avoid.

4. Vacuum and dust the house regularly. Once the respiratory passages become inflamed, they become more sensitive to more substances. The cleaner the air you breathe, the better.

5. Avoid perfumes and other chemicals. This includes avoiding pollution, if possible. As a matter of fact, a large study in Spain showed that people who live in high-pollen, low pollution areas had way fewer allergies than people who live in cities with exactly the same pollens but lots of industrial pollution.

Of all the above, I found that nothing was as effective as eating a natural diet, relaxing my outlook on life and taking high doses of pharmaceutical grade fish oil everyday. And I haven’t taken a pharmaceutical drug in many years.

 

Nutrition Tips to Stay Healthy

A nutritious diet is a well balanced diet that has all the ingredients necessary for maintaining a healthy body. Consumers today are misled with advertisements that promote processed foods and beverages which are falsely considered to be healthy. A home cooked simple meal will be packed with nutrition than the packaged foods. Here are a few nutrition tips to stay healthy,

Include fruit and vegetable servings

Increase the portion of fruits and vegetables that you eat regularly in your daily diet. Visit the grocery store at least once or twice in a week and buy fresh vegetables and fruits.

Stop buying junk food

If you find junk food items and fried foods in the supermarket shelves, leave them there. Once, you start practicing not buying them the eating would stop, consequently.

Avoid sugar-loaded snacks

Opt for nutritious and healthy snacks that are nourishing instead of eating stomach full of sugar laden treats that have no nutrition in them.

Stress on a balanced diet

Nutrition tips include the importance of eating a well balanced diet. Eat balanced diet that is rich in vitamins, carbohydrates, minerals, proteins, fruits, vegetables and less percentage of fat.

Divide meals into smaller portions

Divide the three meals you take everyday into six or seven smaller portions and eat them at an interval of two-three hours. This practice will keep your metabolism rate higher and help you remain nourished all day.

Make breakfast compulsory

You deprive your body of essential calories when you don’t eat breakfast which leads to overeating. Breakfast helps you to stay energetic throughout the day and supplies the body with enough nutrition.

Say ‘no’ to soda and caffeine and ‘yes’ to water

Nutrition tips stress the significance of avoiding caffeine or soda consumption and opting for water to fight fatigue, cleanse the system, regulate the metabolism and to suppress your appetite.

 

Nutrition Tips For Weight Loss

Nutrition experts and professional dieticians have their own favorite weight loss tips. Here is a compilation of ten easy nutrition tips for weight loss from nutrition experts and dieticians.

1. Eat Often!

Although this might sound counterintuitive, eating more often will help you lose weight. In fact, never go without food for more that 3 to 4 hours. Eat small quantities more frequently to keep hunger down. Eat small portions of protein- and fiber-rich foods throughout the day. Or else, eat a protein-rich snack or fruits between meals so that it reduces your food intake during mealtime.

2. Eat Whole Foods More

Whole foods take longer to digest and therefore make you feel full for a longer period of time. Reduce your intake of processed foods which often leave you feeling hungry again.

3. Never Ever Give Up Your Favorite Foods

Enjoy the foods that you love, but have smaller portions of them. When you learn to limit your intake, you can eat whatever you like and still stay thin. In one sense, you can eat your cake and have it too!

4. No Late-Night Eating Please

Your body needs time to digest your supper before you go to bed. Eating late at night does not allow the body enough time to do its work. The closer you are to bedtime, the lighter you need to eat. Having a heavy meal and then heading straight to bed could mean disaster for your weight loss initiatives.

5. Check Your Weight Often

You would stay on track if you had a good idea of how much you weighed. Take weight measurements periodically and make modifications to your intake accordingly.

6. Fill It With Fruits

If a smaller portion of desert looks pathetically small, add more fruits to it to build up volume. You can have half a cup of ice cream with a full cup of fruits, instead of filling the whole quantity with ice cream alone. This will help you cut more than 200 – 300 calories.

7. Exercise for The Right Reasons

Do not exercise to make you feel hungry, so that you can eat more. Most people will eat back all the calories that they burn in the gym. Eat a small protein-carb snack before or after your workout so that you don’t overeat during mealtime. Also keep yourself hydrated adequately.

8. Rest Well

When you sleep well through the night, the urge to overeat is diminished. Sleep for at least 8 hours a day. That would also leave you with less hours for eating over a 24 hour period.

9. Shrink Your Portion

Switch to nine-inch plates so that you eat smaller portions during every meal. Use smaller cups too whenever possible. Shrinking your portion size is key to lowering your food intake, and losing weight.

10. Be Realistic

Remember that 3500 calories amount to just one pound of fat. You need to cut down so many calories to lose that one pound. So, aim at losing one or two pounds a week, so that you stay consistent over a longer period of time.

 

Nutrition Tips to Fight Acne

Since ages, most youngsters (besides some adults), have been fighting to get rid of those red dark spots that appear on the face and are popularly known as acne. Acne not only takes a toll on the self confidence of a person, but also makes him feel ugly and unattractive. What many people don’t realize is that acne is actually a situation caused mainly due to lack of proper nutrition. So, the problem can be reduced considerably by following proper nutrition tips as well as taking good care of the skin.

It is a known fact that acne generally affects teenagers the most. This is because more often than not teenagers indulge in wrong and unhealthy eating habits that do not fulfill the nutritional requirements of their bodies. Teenagers who follow good nutrition tips and take a diet rich in various nutrients essential to keep the skin healthy are relatively less prone to suffer form acne.

Intake of a diet rich in vitamin A, zinc and vitamin C, vitamin E, vitamin B3, essential fatty acids is essential for not only keeping the skin nourished and infection free, but also for quick healing of any wounds and scars as well as removal of toxic elements. Following simple nutrition tips can really go a long way in keeping your skin free from any kind f infections and accumulation of impurities that might lead to blockage of pores and the creation of acne.

The most effective nutrition tips to keep the skin healthy and protected from acne include an increased intake of food rich in fiber. Increasing the intake of liquids like water and fruit juices etc, while at the same time reducing the consumption of alcohol, coffee, and other sugar rich drinks can also pro

Tips For Total Nutrition

The first thing you should do is to learn about nutrition, in order to live a healthy lifestyle. You will be able to make better choices, if you know more about food groups and how different foods impact your body. The following are some of the best nutrition tips about nutrition that you can use to get going.

Dry cereals that are loaded with sugar are not a healthy breakfast option. These kinds of cereals don’t have just sugar; they have preservatives and chemicals also, including trans fats. Wholesome oatmeal has not only fiber but soluble (cholesterol lowering) fiber and therefore is a superior choice to the refined and sweetened cereals that come in a box.

Substitute your regular choice of meat, for fish, at least twice a week for a healthier diet. The omega-3 acids in fish help to maintain blood and brain health. Avoid tuna, however, because it contains a great deal of mercury.

Good nutrition is an integral part of our health.

If you maintain a healthy, well-balanced diet, both your appearance and your physical condition will thank you. Refined sugars are not healthy for the body, so decrease or eliminate them, whenever possible. Make sure you read the labels on bottled drinks. These are culprits when it comes to being loaded with sugar. Avoid them. When you reduce the sugars in your diet, you will lose weight faster. Your body will look better, and you’ll feel better too.

Make sure that you’re getting plenty of selenium in your diet. Selenium is important because it can help the skin to stay looking young and keep its elasticity. In addition, selenium battles against free radicals and offers your skin protection from sun damage. Selenium rich foods are easy to find at the market, such as Brazil nuts, oat bran, fish and bacon.

You can improve your overall nutrition levels simply by eliminating certain food items from your diet. The first thing you should do is cut out any unnecessary sugars from your diet. Get rid of “white” foods, like bread and rice, use brown bread and rice instead, they are much better for you. Be sure to consume only the healthy fats, other fats such as saturated fats, will negatively impact your cardiovascular health.

Make sure to thoroughly cook mushrooms if you’re going to eat them. Cooking them properly breaks down their carcinogens, which can damage the body. If you are aware of your health and follow general guidelines, you ensure that you will have a much easier time losing weight and burning fat.

Eat your meat. To maintain strong, healthy muscles, you should consume more proteins. It doesn’t matter if you eat beef, pork or chicken. Just make sure you get the nutrients that you need. Try to consume around 10 ounces per day.

Nutrition for pregnant and lactating women is a top priority. Protein is one of the top nutritional needs for pregnant women. A smoothie prepared with egg whites is an excellent way to get protein even when you’re feeling ill. Pregnant women should consider eggs as an excellent source of protein and a way to get a healthy meal with low calories and no fat. Use pasteurized eggs to avoid any possibility of salmonella.

 

Lose Obesity Tips

There is just so much commotion about being overweight in the last couple of years, especially around methods to lose obesity. Especially now that studies have proven that obesity is linked to many cardiovascular problems. It is estimated that obesity is the cause of 60-70% of heart and high blood tension problems, and implicated in 30-35% of the respiratory problems.

The concern is real and out there and has gotten to the point where Arnold Schwarzenegger as senator is encouraging people to stop eating at fast foods. Italian mayor of Milano Letizia Moratti has promoted a weight-loss encouraging program that would pay 1e for each 2 pounds overweight people would lose and non-profit organizations pump out information campaign after information campaign. Imagine that, people are actually being paid to lose obesity.

Here are some good guidelines to keep in mind:

  1. Stay optimistic and never lose hope. This is the most important tip I can throw at you. People have succeeded and continue to succeed at coming down from incredible weights. Also, remember to have patience, nothing in this world is done over-night.
  2. A meal plan. One that is custom generated for your needs is the best idea. Nutrition has come a long way. The more specialized for your needs the meal plan will be the better it will help you out. The top meal generator on the market right now prides itself on helping you lose 50pounds within a year.
  3. Don’t believe in starvation. It probably won’t help in trying to lose obesity. If your body thinks it is going through a famine that it will start pulling more calories from everything it gets and lower the metabolism level to reduce burning of calories. That will get you nowhere.
  4. Exercise. A meal plan will favor burnings but you need to help your body. Any exercise you do will greatly improve your results, even if it’s just more walking each day.

There are many ways to go about getting a good meal plan but the best way to go is to have one specifically done for you. The most popular method of getting one these days is through professional software. These are programs based on nutrition laws and are developed taking into consideration surveys made world-wide.