One of the very common ailments of the foot is plantar fasciitis. It is usually caused because of sports like running, hiking, walking and soccer. Dancing or standing on a hard surface for a long time can cause plantar fasciitis which causes hurting heels. People who are overweight or have flat feet or high arches, and those who don’t wear shoes that provide proper support to feet are prone to risks of plantar fasciitis. Elderly women too are at higher risks. Plantar fascia is a flexible band of the tissue underneath the sole. It forms the arch of the foot and connects bones of toes with heel bone. Constant wear and tear or any damage can cause inflammation in the plantar fascia, which ends up in pain, stiffness and burning sensation at the bottom of the foot. If you have plantar fasciitis, you will notice that the pain is worse in the morning – the time when you use your feet after a prolonged period of rest. Symptoms of plantar fasciitis are usually not severe, but the condition can restrict your movement. Calcium deposit on the heel bone can also be risk fact of plantar fasciitis – in this case you might need a surgery.
In this article, we talk about some natural remedies for plantar fasciitis:
1. Wear the right shoes
Avoid wearing shoes that strain your plantar fascia. Wear moderate or low heels and prefer wearing laced footwear. Avoid wearing high heels or flats. Opt for shoes which offer support and cushion to your heels and arches. Those who involve themselves in regular physical activity should change their footwear regularly.
2. Deep tissue massage
Getting a deep tissue massage can be helpful in easing pain caused by plantar fasciitis. It involves application of pressure on deeper muscle tissues like fascia, Achilles heel and calf muscles. This technique of massaging helps in releasing muscle tension and reduces pain. Initially, the massage might make you feel a little sore. The results will be felt after a few days. Deep tissue massage is helpful in terms of improving blood circular in the plantar fascia.
3. Ayurvedic remedies
Eating anti-inflammatory foods like garlic, ginger, berries, turmeric and leafy greens can help in dealing with plantar fasciitis.
You can get splints to relieve pain cause plantar fasciitis. Splints keep your toes pointed when you sleep. You can wear them for quicker recover after a triggered pain. It ensures that the tissue inside the heel is not squeezed. You could also strap your heels with a sports strapping tape in order to relieve pressure.
5. Ice pack after rest
Give your feet some rest and try not to walk for long distances or stand for too long. Do some stretching of the plantar fascia in order to ease the pain. After taking some rest, apply ice pack to the area. You can do this a couple of times in a day for around 15 minutes in order to reduce pain and seek comfort
6. Do a few stretching exercises
Some stretching exercise can help in relieving pain caused in plantar fasciitis. You could do a towel stretch by looping a towel around your foot while trying to pull toes towards you. Avoid bending your knees while doing this exercise.
You could also opt for a wall stretch. This exercise helps in strengthening of calf muscles. Stand with your feet together and put your palms against the wall. Try and take big steps forward will keeping gap between your front and back legs. Shift your weight with the leg which is in the front. While making movement, make sure that your back leg is straight and heels are firmly put on the ground. Then, lean forward and hold for 30 seconds. The stretch should be felt at the back of the rear leg.
Another effective exercise for relieving pain caused by plantar fasciitis is standing on an inclined plane or slanting board so as to allow your calves to stretch properly.
You could also try rolling the arch of your foot over a round object like a rolling pin, a drink can or a tennis ball. Do this exercise while sitting down and use both your legs for rolling. This will help in improving stability and balance.
These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!
Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.
Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.
Try these healthy breakfast options right now!
1. Stuffed rotis
Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.
2. Palak or beetroot roti with mint raita
Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.
3. Egg parantha or scrambled eggs with chapati
Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.
4. Bajra roti with beetroot raita/bajra khichdi
Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.
(Pooja Malhotra is a nutritionist based in Delhi)
5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter
Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.
Drinks to keep you warm and hydrated during winter
Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.
Ginger, honey, lemon tea:
Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.
Hot mulled cider:
All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.
Vegetable/chicken/bone broth or soup:
Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.
Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.
Fasting can improve overall health, study suggests
Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.
Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.
According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.
The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.
“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.
According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.