Plantar fasciitis is a common cause of foot pain. The pain is caused from the inflammation of a thick band of tissue that runs across the bottom of the foot and connects the heel to the bones in your toes. It is one of the most common causes of heel pain. The pain is usually worse in the morning, or after hours of inactivity. The most common symptom of plantar fasciitis is a stabbing pain in the bottom of the foot near your heel.
Who is at Risk for Plantar Fasciitis?
Exercise, age, body weight, build of the foot, and occupation all play a roll in determining who is at risk for plantar fasciitis. Most people with plantar fasciitis are between the ages of 40 and 60. Being overweight increase the risk because excess body weight increases stress on the fascia. Running, especially long distance running, as well as dance and jumping activities increase the risk for plantar fasciitis because there is a lot of strain on the heel of the foot. Exercises such as these may also increase the risk for early onset plantar fasciitis. Lastly, people who are flat footed, have very high arches, or have abnormal walking patterns are also at risk.
Why does Plantar Fasciitis Happen?
The plantar fascia acts as a shock absorber, and if it is over worked, it can become torn at the microscopic level. If the tears are repetitive, the fascia can become inflamed or irritated. This leads to pain, but in other times, the origin of the pain is unknown.
I Really Want to Avoid Medications and Surgery. Can Plantar Fasciitis be Healed Naturally?
There are a couple of options to help you care for painful plantar fascia.
If your plantar fasciitis is a results of over work and over exercise, then use the RICE method to help you heal. Rest the foot, ice the affected area, compress the area with a compression sock designed for plantar fasciitis, and elevate the feet to take the pressure off the bottom of the foot.
Use very slow methodical yin yoga to gently stretch the entire the total body’s fascia. Plantar fasciitis is a symptom of tight fascia everywhere, you may need a loosening in the fascia in your back to really make a difference in your feet. It soundscrazy, but fascia is everywhere and it is all part of a network. To read more about fascia in general, come check out this post.
Grab a FaceBlaster, and use it on the bottom of the foot to gently stretch fascia of the feet.
Stretch your calf muscles. Place your hands on the wall, and extend a one leg out behind you until you feel a gentle pull in the calf muscle.
Roll your legs on a foam roller. I prefer the foam rollers that have a grid on them, because the three dimensional surface allows the tissues to aerate while you roll. This helps to bring fresh blood and oxygen to the muscles, and therefore can help repairs go faster.
Want to Practice Yin Yoga with Me? where I teach yoga every month!
Healthy sexual activity between consenting adults is a powerful experience, and, with the right partner, can be exceptionally good. Recently found out from a friend that July 31 is National Orgasm Day. That got me thinking…I wonder what the health benefits of sex are. Surely with all the dopamine and oxytocin, there has to be a ton of research on this matter. Let’s talk through 8 proven health benefits of sex.
8 Health Benefits of Sex
1. Sex can support the immune system.
College students were asked to provide details on how often they had sex. Those who stated that they had sex “very frequently” (defined as >3 times/week) had significantly higher levels of immunoglobulin A. IgA is an antibody that is critical for fighting infections around mucous membranes. Therefore it is powerful at fighting infections of the genitals, respiratory system, prostate, and it can also boost IgA in colostrum (the breastmilk produced soon after birth). Boost your immune system with a daily dose of s.e.x.
2. Sex reduces stress and improves the mood.
People who report having more sex have fewer stress symptoms and improved mood. Of course, when the mood is improved, stress symptoms lower. Shame for all the single people. Masturbation doesn’t cause this same effect. The sex must be between two people to get the beneficial results.
3. Sex improves overall physical fitness.
Sexual activity can be anywhere from very tame to very vigorous depending on the partner, and calorie burning comes along with all sexual activity. The number of calories burned depends on the position, with some positions (like the bottom in missionary) burning very few calories, to the back side of doggy style burning up to 175 calories an hour. Bring on the stamina!
In people with migraine headaches or cluster headaches of unknown origin, sexual activity can help to break the headache attack. Most people unfortunately don’t love the idea of having sex when they aren’t feeling their best. But it can actually be the perfect time to get your groove back.
5. Sex improves sleep.
It’s a cliché that dudes pass out right after sex, but intercourse actually can help both men and women nod off. Feeling relaxed and comfortable are big factors in hitting the big O, so it makes sense that there’s a tendency to want to snooze right after. During and after sex, the brain releases powerful hormones (including norepinephrine, serotonin, oxytocin, and vasopressin), which can trigger the urge to cuddle or just pass out. Men are especially likely to zonk out because the prefrontal cortex—the part of the brain responsible for interpreting and responding to new information—slows waaaay down immediately after orgasm in males.
6. Sex enhances your sense of smell.
Good news for everyone who loves essential oils! Having a bit of nookie can actually improve your sense of smell. When we have sex, prolactin surges. Prolactin can help drive the development of new neurons in the olfactory cortex.
7. Sex makes us look younger.
In a 10 year follow up study, researchers found that people who have sex more often generally appear younger and more attractive than those that don’t have sex as often. Orgasms trigger the release of estrogen in both men and women, which may help improve hair and skin quality. No need for Botox!
8. Sex decreases risk for heart disease.
Good news for guys! In a 20 year follow up study, men who had sex more frequently were less likely to experience stroke and cardiovascular disease. And the more orgasms that they have, the less likely men are to die from coronary heart disease.
So, studies show doing the deed actually reduces risk of stroke and coronary heart disease in men. According to the study, men who had sex once a month or less were 45 percent more likely to contract a cardiovascular disease than friskier fellows. The evidence suggested the men with better overall health had higher libidos and therefore more sex overall, which reinforced their healthy cardiovascular systems.
Like I said. . .
It’s not like you need creative reasons to have sex, but there are some great health benefits of sex that you can gain from a little bump and grind!
Summer Often Leaves Dry Feet and Painful, Cracked Heels
Summertime activities can cause feet to get dry and parched. Sun, sand, salt, chlorine, and water strip our skin of oils, and our feet are often affected the most. If you live in sandals or flip flops (or go barefoot) during the summer, your feet are even more susceptible to drying. This Summertime Foot Scrub will be your feet’s best friend this summer!
Summertime Foot Scrub
Mix up a batch of this foot scrub and bring life back to those summer feet. Black lava salt gently exfoliates away dry skin while increasing blood flow. Coconut oil restores moisture and protects from further drying out. Tea tree and peppermint essential oils give this scrub a cooling, relieving quality and also provide wonderful cleansing properties.
Tea Tree Oil was first “discovered” by Captain James Cook when made his famous trip around the world. Upon landing in Australia in 1775, Captain Cook used the leaves of the Melaleuca alternifolia tree to brew a spicy and refreshing tea. This is where the common name “tea tree” comes from. Since that time, this oil has become a standard in many households for its diverse uses. Here are 10 uses for tea tree essential oil to help kick start you towards integrating this versatile oil into your routine.
10 Uses for Tea Tree Essential Oil
Nail Serum
Treat dry, brittle nails and cuticles to this softening nail serum.
Tea tree essential oil is great for stimulating the scalp and nourishing the scalp and hair. Additionally, it is mildly astringent for extra cleansing. Try my favorite DIY Hair Tonic recipe.
Cracked Heel Relief
Summer often leaves feet dry and parched. As a result, we often end up with painful (and unsightly) cracked heels. Mix up a batch of this Summertime Foot Scrub to gently scrub away dry skin. Your feet will thank you!
Blemish Buster
Terpinen-4-ol is the primary chemical constituent of tea tree essential oil. Since it is known for its antiseptic and anti-inflammatory properties, terpinin-4-ol may be an effective treatment for blemishes on the skin. Apply a dab of tea tree to blemishes or try my favorite skin-supporting toner recipe.
Shoe Freshener
Simply place a few drops of tea tree essential oil on some cotton balls and place in shoes.
Diaper Pail Deodorizer
Mix up a spray bottle of water with a few drops of tea tree essential oil. Frequently spritz to keep that diaper pail smelling fresh and clean. Don’t forget to shake before each use!
Clean Your Washing Machine
A stinky washing machine is a signal that it may be time to give your washer a good washing of its own. This study points to the amazing cleansing properties of tea tree because of its ability to tackle lots of different stinky offenders.
Add all ingredients to your washer and run it on the hottest cycle. When cycle completes, use a wash rag to wipe clean. Finally, use an old toothbrush to clean nooks, crannies, and under the rubber seal.
Combine in a spray bottle. Spritz yoga mat and wipe clean.
Yoni Steaming
Vaginal steaming, sometimes called v-steaming or yoni steaming, is a treatment that has been practiced by many cultures in Africa, Asia, and Central America for centuries. Because of the purported cleansing and healing benefits, yoni steaming is becoming popular in the U.S. and other countries. Women who support this practice claim that the benefits include:
Cleansing, purifying, and detoxification of labia and vagina
Relief from yeast infections
Regulation of the menstrual cycle
Reduced pain and bloating associated with menstruation
Decrease in menstrual flow
Healing of hemorrhoids
Increased fertility
Healing of the reproductive system after birth
Release of stored emotions
Traditionally, yoni steaming is done by sitting over a pot of steaming water for about 30 minutes while the steam gently permeates the skin. Dried herbs or essential oils can be added to the water as desired. Because of its cleansing and purifying properties, tea tree essential oil makes an excellent choice for this practice.
Not sure yoni steaming is for you? Do your research! Some women love the practice and find many benefits, while others disagree with the practice. Ultimately, you have to decide what is best for yourself.
Number 2 Spray
Tea tree oil is fantastic for neutralizing offensive odors. For this reason, it makes an excellent bathroom deodorizer. Make a simple Number 2 spray to keep in the bathroom.
Combine all ingredients in a 4 oz. glass spray bottle. Fill remainder of bottle with distilled water. Spritz generously as needed.
Tea Tree Essential Oil has so Many Uses
These are just 10 ways you can use tea tree oil. Since it is so versatile, there are dozens of other ways to enjoy this oil and put it to use. What are your favorite uses for tea tree essential oil?
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Gut Health Impacts Your Overall Health In So Many Ways.
If you experience any of these conditions, it may be time for you to take a closer look at the health of your gut and microbiome:
Acne
Anxiety
Autoimmune Conditions
Brain Fog
Fatigue
Joint & Muscle Pain
Chronic Headaches & Migraines
This handout breaks down the 5 R's of Healing Leaky Gut to walk you through 5 steps to getting your gut health under control to experience better overall health.
