by admin | Sep 22, 2021 | Health Awareness
The plantar fascia is a ligament that attaches the front of your foot to your heel. For many people, this thin strip of tissue can cause large amounts of pain. Over half of all Americans report pain in their heels. Plantar fasciitis is the leading cause of heel pain.
This is one of the most common orthopedic conditions. With constant use, your plantar fascia sustains wear and tear over time. Plantar fascia inflammation can cause severe discomfort in the heel.
This condition is common among runners and other athletes who use their heels extensively. But plantar fasciitis also affects pregnant women because they often carry extra weight.
Fortunately, there are ways to ease the heel pain associated with plantar fasciitis. Below, we will discuss a few useful stretches for soothing heel pain.
Stretching the Calves
Stretching the muscles that are close to the inflamed ligament can help to ease discomfort.
To stretch your calves, take the following simple steps:
- Stand with arms outstretched and palms against a wall
- Place your left foot behind your right foot
- Gently bend your right leg toward the wall
- Keep your left knee straight and heel on the floor
- Hold the stretched position for 15 to 30 seconds
- Switch the position of your legs and stretch again
Repeat each calf stretch three times. This stretch works the soleus muscle in the lower part of your calf.
Stretching the Plantar Fascia
You can stretch the plantar fascia directly by using the following seated stretching exercises:
Foam Roller Stretch: Sit straight on a chair and roll the bottom of your foot over a round foam roller. You can also use a cold beverage can or frozen bottle of water. Repeat for one minute and then switch feet.
Big Toe Stretch: Sit straight on a chair and cross your legs. Gently grab your big toe and pull it toward your body. Hold this position for 15 to 30 seconds, but no longer. Reverse your position and do the same with the other foot.
These simple stretches can help to ease the heel pain associated with plantar fasciitis.
by admin | Sep 16, 2021 | Health Awareness
In recent years, lemon water has gained traction as a low-calorie beverage that can help you to lose weight and improve your overall health. But is this tart drink all that it’s cracked up to be?
Below, we’ll take a look at what the science says so that you can decide whether lemon water should become a part of your daily routine.
What is Lemon Water?
As the name suggests, lemon water is just lemon juice diluted into a glass of water. There is no exact dosage recommendation, so you can put as much or as little lemon juice in the concoction as you want. It can be consumed either hot or cold, depending on your personal preferences.
When you’re mixing up your batch of lemon water, feel free to add in some extra components, like include lemon rind, honey, turmeric, mint, or any other herbs that make the beverage more enjoyable If you are not too keen on tart drinks.
Nutrition Facts
The exact nutrition facts of your lemon water will depend on how much you use. If you incorporate other herbs or sweeteners, it will also impact the nutrient profile of your beverage.
For the nutrition of a single lemon, you’ll receive:
- 10.6 calories
- 21% DV vitamin C
- 9.6 mcg folate
While a single lemon does not provide an abundance of essential nutrients, it does contain lots of flavonoids. These compounds can help your body to fight disease.
Potential Benefits
The primary benefit of lemon water is that it is rich in flavonoids and antioxidants. These two compounds help your body to combat inflammation and prevent cell damage. Lowered inflammation can help to reduce your risk for various health conditions, such as diabetes and cancer.
In addition, adding lemon juice to your water can make it more palatable. This can help you to reach your daily water intake goals and stay properly hydrated. Adequate hydration can support weight loss efforts, optimize your mood, and improve your digestive health.
In short, lemon water has several notable benefits and virtually no drawbacks. When paired with a regular exercise regimen and proper supplementation, lemon water can help you reach your health goals!
by admin | Sep 9, 2021 | Health Awareness
Mesenchymal stem cells are critical in many types of innovative and healing therapies. Regenerative medicine, also known as stem cell therapy, can help manage condition symptoms and progression. Conditions can be an autoimmune disease or joint injuries.
Because of this, certain supplements may help support the health of mesenchymal stem cells in the body. Encouraging healthy stem cells can help potentially improve the outcomes of stem cell therapies for injuries and other conditions.
Useful Supplements
Many different supplements are likely to support the health of mesenchymal stem cells. More research is needed on the direct effect of these supplements on mesenchymal stem cells specifically.
Still, there is plenty of scientific research to support the idea that certain supplements boost tissue growth. This tissue growth includes the development of mesenchymal stem cells.
Chondroitin/Glucosamine: Typically, these supplements are used to treat the symptoms of arthritis. They are usually harvested using shellfish.
Glucosamine promotes the growth of cartilage, which entails the development of mesenchymal stem cells. Also, some laboratory trials have shown that these supplements can encourage the longevity of stem cells.
Turmeric: This spice is often used in Indian cuisine. It also has anti-inflammatory properties. In part, turmeric’s effectiveness is related to the presence of curcumin. This chemical compound decreases inflammation and supports general health.
Some research has suggested that patients with Alzheimer’s disease can see improvements by taking turmeric supplements. Curcumin is believed to support and protect mesenchymal stem cells, as well.
How Do Supplements Support Mesenchymal Stem Cell Growth?
Not all supplement brands are created equally. Be sure to read ingredient lists carefully before purchasing supplements.
Further research is needed to explore how and what supplements can potentially help mesenchymal stem cells, but there is no current information to show that these supplements could not help promote the growth of mesenchymal stem cells.
by admin | Sep 1, 2021 | Health Awareness
Gut bacteria have been a suspect in a number of brain disorders like Parkinson’s and autism since at least the mid-2000s. While more research continues to be done on this topic, gut microbes continue to be a prime suspect for some impacts on human health.
While research has focused mostly on how gut bacteria affects adults — including its impact on mental health — a new study suggests that gut microbes may be a potential factor in the risk of brain damage for premature babies.
Researchers at the University of Vienna discovered that premature babies with an overgrowth of the Klebsiella bacteria in their gastrointestinal tract were at higher risk for developing neurological problems at birth.
Because premature babies have not had enough time to complete the development process in utero, they run a much higher risk of having unbalanced gut bacteria. Because of this, certain microbes may proliferate while others, which would typically counterbalance the other entities, are crowded out.
Because researchers usually found these overgrowths in the gastrointestinal tracts of premature babies before observing neurological disorders, it may indicate that there is time to treat this imbalance of gut bacteria before it can impact the baby’s brain and nervous system.
While this study was focused specifically on how gut bacteria affected the brains of premature babies, it adds yet another example of ways that gut microbes might have an impact on human bodies as a whole.
There are several tests currently available that will let you test your gut bacteria at home, allowing you to identify any imbalances you might be experiencing. Combined with probiotic therapy, it may be possible to not only relieve many gastrointestinal symptoms but also to resolve or better control problems in other areas of your body as well.
by admin | Aug 26, 2021 | Health Awareness
As one of the most debated foods on the market, some dieticians and physicians believe that milk is meant only for baby cows and that cheese has the same limited nutritional merit. Others tout its calcium, protein, and vitamin D, concluding that it is part of a healthy diet.
When it comes to dairy, is it truly healthy food, or is it more of a health risk?
Arguments Against Dairy
Humans are placental mammals. Mothers produce milk to nourish a baby. Dairy detractors note that across the mammalian species when babies mature and begin to eat solid food, they do not go back to drinking milk.
Other concerns that dairy opponents have posed are that the amount of saturated fat in many dairy products is high and that other foods are rich in calcium with fewer drawbacks to their use.
Arguments for Dairy
Over 40 percent of Americans do not meet their recommended daily intake for calcium and Vitamin D. A major reason for this is that many people do not consume an adequate amount of dark, leafy greens. Many other non-dairy foods that are high in calcium are not a major part of the American diet, such as sardines and soybeans.
Most people enjoy the taste of at least some types of dairy, however, and it is often used as a garnish on and in many dishes. When it is used appropriately, it can serve as an effective source of calcium and Vitamin D.
Is There a Final Verdict?
Whether the harm is done to your body by your dairy intake will depend largely on two factors: The amount you consume and the source of your dairy.
If you do choose to enjoy dairy products in your diet, there are a few things that you can do to maximize their nutritional value. When possible, pick the dairy product that is lower in sugar. For instance, opt for plain yogurt rather than flavored forms. By eating things in moderation, you can minimize the impact of dairy on your health.
by admin | Aug 18, 2021 | Health Awareness
Most people have heard the term “antioxidants.” They often associate the term with healthy nutrition and good diets.
Still, many individuals do not understand what antioxidants are or the specific health benefits that they can offer. Below, we will discuss some of the most important information surrounding the health benefits of antioxidants.
Understanding Antioxidants
Antioxidants are a type of molecule. These molecules combat free radicals inside of your body. A “free radical” is a compound with the potential to harm your health. Free radicals perform crucial biological functions.
If the levels of free radicals in your body are too high, however, you will be at greater risk for many types of diseases. Some examples include:
- Diabetes
- Cancer
- Heart disease
- And more
The human body naturally produces some antioxidants to prevent excessive levels of free radicals. However, you can also increase the antioxidants in your body by eating certain foods. The foods and beverages with the highest antioxidant levels are vegetables, fruits, and plant-based unprocessed foods.
You can also increase your antioxidant levels with vitamin supplements. Vitamins C and E are particularly rich in antioxidants.
Ensuring an Antioxidant-Rich Diet
The most prevalent source of antioxidants in the American diet is coffee. This says more about the average U.S. diet than it does about antioxidant levels in coffee!
Most people in the U.S. do not eat enough antioxidant-rich foods. Plants contain antioxidants when they are alive to maintain their health. A diet full of plant-based whole foods is rich in antioxidants.
Fish and meats contain fewer antioxidants than plant-based foods. Antioxidants are also sometimes added to foods as a type of preservative. Some of the most common foods known for containing high levels of antioxidants include:
- Green tea
- Coffee
- Fresh berries
- Dark chocolate
- Kale
- Pecans
Antioxidant intake through fresh fruits and vegetables is key for maintaining good health and wellness. These molecules are crucial for reducing the risk of diseases. Enjoying a delicious and antioxidant-rich, plant-based diet will encourage your body to remain vibrant and healthy.
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