#and yes they were aware of my debilitating back and joint pain
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Pain, Pain, Go Away
I'm no stranger to suffering. I've lost loved ones. I've waded through mental anguish. I've had 10/10 blinding pain in my neck and low back that left me bed-ridden. And since those physical injuries over two years ago, I've dealt with some level of persistent, chronic pain. On top of that, as a physical therapist, I work with patients enduring all levels of physical and mental suffering on a daily basis, and if I don't force myself to connect and sympathize with what those individuals are going through, I'll suck at my job. So, yes, pain is something I'm acutely (and chronically) aware of, but when my alarm went off yesterday morning, I stretched out to full length without a single twinge of discomfort, and it was glorious. I stretched again. I twisted and turned, shaking away a little tightness and some popping joints, and still no real pain. And it was in that moment that I had a revelation.
First off, let me explain that I'm a Christian. I believe in continued life after our physical bodies fall away, and because of that, I believe that all pain truly is temporary. This has led me to some strange (and sometimes unpopular) opinions. Like pain, everything we know is temporary. At some point, everything will end. We live in a fallen world that has harbored pain since the very beginning. So when my friends get all doom-n-gloom over the latest president or headline, I shrug my shoulders and keep rolling. I interact with the world one handshake at a time. I remember that the "big one" could hit at any time, that this life is just the beginning, and that every good moment that I have is a gift. This perspective has also impacted how I deal with pain. When I run my big toe into a doorway, nociceptors (a certain type of nerve ending) send electrical impulses jumping up to my brain, which in turn sends an explosion of its own electricity throughout my body. Chemicals are released, which further interact with my nervous system, and I'm left with a cascade of reactions, opinions, and choice words. But in the end, it's just another shrug of the shoulders. It's my body letting me know that something unfortunate happened based on an external stimulus. And either I can choose to dwell on it, or I can move on. Which leads me back to my revelation…
As I said before, I've dealt with chronic back pain for a couple of years now. It was there when I woke up, and it was there when I went to bed. It became a part of my life. I once had a patient explain it like this: "It's right here." He held his hand up in front of his face, blocking his view of everything except his palm. "My pain is right here all the time. And it never goes away." It was so simple, but so true. My back pain had painted my reality a different shade, a darker shade. It impeded my higher functions, my optimism, my pursuit of joy. It wasn't debilitating, but it was limiting. And at a certain point, I forgot what it felt like to be pain-free… until the past couple of weeks.
My recovery has been a culmination of things. First, the long, tedious repair of intervertebral discs and the surrounding tissue have nearly run their course (thank the Lord, seriously). Second, I've been working on my posture, spinal range of motion, and core stability since my injuries (it pays to be a PT). Third, the daily workouts I've recently started (shout-out to Morning Meltdown 100, Jericho McMathews, the BeachBody crew, and my wife for peer-pressuring me into this crazy journey) has been the absolute perfect combination of physical challenge and full-body awareness to push me across the finish line. And lastly, I truly believe that these events resulting in this pain-free period of my life have been a part of God's greater plan. Why? Maybe because I'm weak and couldn’t take it anymore. Maybe because I'm going to have to endure something harder soon, and I needed this reminder of what being pain-free felt like. Maybe because I've simply gone through that phase of my life, and now it's time to start the next. But whatever the reason, here (finally) is my revelation:
Pain is inevitable in our life, but it does not define our life.
I think I used to give pain too much power--too much potency. You see, my pain was never really constant. Even at its worst, my neck and back pain gave me brief moments of respite. Even in the darkest grip of depression after my dad died, I experienced glimmers of vivid joy (which really is miraculous when you consider the persistent chemical effects of depression). But they were so short-lived that I never really had time to appreciate them, and every time this or that pain finally faded, it seemed that I would soon become distracted with some new heartache or stress. None of it was enough to really knock me down, but it was enough to be, as my patient explained it, in front of my face. And I almost let it define me. And that's a terrifying thought.
I know people who live with true chronic pain (yes, I'll now admit that my pain was never truly chronic). They say that every waking moment hits them with some form of distracting, physical discomfort. I can't say for certain if this is true, or if the chemical and psychological struggles that accompany chronic pain simply veil their moments of potential respite, but either way, their struggle is real. And of those people, many of them see that pain as a part of who they are. Which sucks on a grand scale.
God created us for one purpose: to love the Lord our God with every part of our being, and to love everyone else as we love ourselves (yes I'm aware that that sounds like two purposes, but God often does funny things with numbers). But if our pain is a part of who we are, does that mean that we're supposed to love God with that pain? If you don't happen to be a Christ follower, let me put it this way: could you possibly use your terminal cancer to better love your family? No, of course not. You could accept the fact that you're going to die. You could find new beauty in the world through realization of your mortality. You could gain appreciation, insight, and perspective, but those are all byproducts. Nothing about that actual cancer allows you to love more deeply. And every pain (physical, psychological, etc.) is the same way. They can be the spark that propels us to appreciate the pain-free times, but not necessarily. If we don't have some other, deeper force driving us to find that appreciation, pain only destroys. And when we allow pain to become a part of us, it destroys from within.
So, my back doesn't hurt right now. I have other concerns and stresses. I have fears that could steal away my appreciation. But that's not going to happen. I'm going to enjoy this time. I'm going to use it to take stock of what I have, of where I've been, and of what glorious adventures lie ahead. God has given us each a beautiful journey. And while we may endure pain on that journey, it's only a fleeting thing, a passing storm. And in the end, the sun--
Well, crap. This just went from profound revelation to cliché greeting card. Oh, well. It had a good run. Hopefully you got the point. And I've got some pain-free frolicking to do. Thanks for reading. Buh-bye, now.
#pain#chronic pain#faith#christianity#perspective#inspirational#Team Beachbody#beachbody#morning meltdown 100#momblr#mumblr#dadblr
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The Plight of the Modern Foot: Conditions that Plague Us—and How to Avoid Them
For all the focus on hearts and arteries, brain tissue and muscle mass, we tend to neglect one critical part of the body with dramatic influence over how we fare in later decades. It’s little surprise really. Feet don’t exactly garner much attention, let alone media time. Yet, the stakes are big.
For example, research shows that foot conditions like hallux vagus (HV, a common forefoot deformity in older people commonly referred to as “bunions”) was directly associated with marked decreases in quality of life. Foot pain, reduced foot function, lowered social capacity, and even degraded general health. That sort of thing.
But that’s just one foot condition, right? Yes…and no. The picture of averages looks rather bleak.
A clinical assessment of 166 Hong Kong hospital outpatients over the age of 65 found that 70% of those patients had some sort of foot condition. In the U.S., things aren’t much better. While surveys have shown extensive variability in reports of foot problems (anywhere between 30% and 95%), other research points to more dramatic prevalence of what I’d consider significant problems. Large-scale, random epidemiological studies aren’t available without confounding factors that muddy the waters. Still, one extensive European study found that 78% of people over 65 suffered from kind of diagnosed foot issue. Even at the most conservative of estimates, that means a minimum of one third of all Americans over 65 will have some form of debilitating foot disorder. And the worst part? Many of the studies discovered that only a small percentage of these people actually report or complain about their foot problems. Apparently, for them it’s just a fact of life.
But most of us here choose differently for ourselves. We prefer to challenge that fatalist “come what may” approach to aging. Feet shouldn’t be an exception. In fact, given the statistics, they might well be a smart priority.
Common Foot Conditions to Avoid
The human foot is an anatomical masterpiece. Each one is made up of 42 muscles, 26 bones, 33 joints, and over 50 ligaments and tendons. That’s more than a little impressive, but it also means that a lot that can go wrong…especially given their workload every day.
Gout
Gout targets the feet and particularly the big toe, causing intense pain and a whole lot of swelling. Unfortunately, many health care providers seem to take great pleasure in informing the Primal, paleo, or general whole food eater that their chances of gout have just skyrocketed on account of all those purines. Purines from organ meats, seafood and various other quintessentially Primal go-to’s.
I’ve talked about gout at length before, so there’s no need to delve back into it. Suffice to say that these kinds of “rich man’s” foods do elevate purines and therefore uric acid in the blood, but they’re also generally high in anti-inflammatory fatty acids. Research shows that systemic inflammation is a key catalyst for gout attacks, meaning high-quality Primal-friendly meats can actually reduce your risk of gout by lowering this causative inflammation. Hah!
I’d personally be more worried about fructose. In elevated doses from the likes of high fructose corn syrup and table sugar, fructose has been shown to promote excess uric acid production and prevent it’s excretion in urine. Alcoholic and smoking binges will have much the same effect.
Athlete’s Foot
As you’re probably well aware, athlete’s foot is the work of our good friend, fungus. Ideal conditions for this mildly repulsive affliction are the same as those for most fungi—warm, dark, moist environments. The same environment that you’re creating on your feet every time you slip on socks and shoes for the day… Look for signs of athlete’s foot between the toes or on the soles of the feet, indicated by inflamed skin or a white, scaly rash with a red undertone. Delicious.
And while most of us would file athlete’s foot under minor inconvenience, there’s sometimes more worth considering. The cause of athlete’s foot can morph from a fungal-derived condition at the early stages to a bacterial overgrowth-derived condition as the skin slowly but surely becomes more “macerated.” Athlete’s foot also has a strong association with cellulitis. Marathon runners have been identified as one of the most at-risk groups for developing athlete’s foot. (File it under obvious on account of having their feet shoved into hot, sweaty shoes for hours at a time.) Barefoot running, anyone?
Hammertoe
If your second, third, or fourth toe is crossed, bent in the middle of the toe joint, or just pointing at an odd angle, you may have a hammertoe. Hammertoes are the tip of the poor foot-health iceberg, and can pave the way for various other foot conditions. The number one cause of hammertoe? Ill-fitting shoes. This might seem straightforward, but, again, the picture gets more complicated than shoe design.
While adopting a Primal diet greatly diminishes your diabetes risk, it’s useful to know that people suffering from diabetes have a much higher likelihood of developing foot problems like hammertoe. In fact, of the 16 million or so Americans with diabetes, around a quarter of them will develop foot problems related to this disease. Pro-inflammatory cytokines, appear to play a role in the development of diabetic foot disorders like hammertoe. Diabetic neuropathy lowers one’s sensitivity to pain, meaning they’re more likely to develop foot-stressing gaits and wear ill-fitting shoes that can then lead to the development of hammertoe. Neurological conditions like Parkinson’s and Cerebral Palsy or any other health problem that distorts the gait can put you more at risk.
Bunions (Hallux vagus)
Got a weird-looking joint on your big toe that forces it to turn into your smaller toes? You’ve probably got a bunion. Research has time and again identified shoes as the leading cause of bunions. As one study observed, “hallux vagus (the condition I mentioned earlier) occurs almost exclusively in shoe-wearing societies.” (Grok is nodding here….)
The more constrained the shoe, like heels or pointed dress shoes, the higher the risk. Safety footwear has also been identified as a common harbinger of bunions.
Women and anyone who is flat-footed might take special notice.
Corns and calluses
An oddly visual yin and yang of the hardened skin world. Corns look slightly cone-shaped and point inwards, while calluses cover a larger area and are more convex in nature. If you’ve got hard areas of skin forming where certain foot pressure points are rubbing on your shoes, you’ve probably got a corn or callus forming.
Corns and calluses can be the result of stresses imposed by ill-fitting footwear, foot deformity (and the subsequent mechanical abnormalities), as well as high activity levels. Essentially, corns and calluses are your skin’s attempt to protect itself from excessive friction. And I think you know where that friction is coming from.
Plantar Fasciitis and Heel Spurs
Plantar fasciitis occurs when the connective tissue between the ball of your foot and the heel becomes inflamed. Coming from experience, it feels like a perpetual bruise on the bottom of your foot. Heel spurs are bony growths at the heel base that often develop after you’ve had plantar fasciitis.
I’ve actually had plantar fasciitis before, and I can confirm that it’s no fun at all. My theory is that it developed by repeated jumping and high-impact exercises performed on a hard surface with no shoes. It wasn’t the lack of shoes that was the problem, it was the hard surface – repeated slamming of the feet (and perhaps not enough landing on the balls of my feet) on that surface was bound to result in bruising, and hence plantar fasciitis, eventually. This didn’t go away until I ditched my nearly every shoe I owned and spent more time on grass and sand than hard surfaces.
Using Primal Approaches to Promote Foot Health
As much impact (oh, the puns…) as foot health can have on mobility and quality of life, it’s really rooted in the basics of Primal well-being. The more your feet can emulate those of Grok, the more robust they’ll likely end up being. As always, we modify for the necessities of our immediate environments. Wood chopping barefoot? Heavy weightlifting barefoot? Strolling the urban jungle barefoot? I’d be inclined to opt for the “shoed” option in those scenarios.
I’ve written at length about bare footing and minimalist shoes. In the past, I’ve highlighted research showing that societies that have largely forgone the whole shoe craze were completely free of all the modern foot conditions I discussed in the previous section. I’ve reflected on the ways shoes have become a part of our psyche, and why switching to a shoeless way of life can ensure continuing foot health into the future.
So what are you to do when faced with a compulsory shoe scenario? This is where our conventional practitioners’ advice may finally be of some use. Unsurprisingly, research shows that folks who switch to wider, higher, “box-toed” shoes reduce their risk. Research also indicates that those who wear constrained shoes like heels or pointed dress shoes are at the greatest risk of developing foot problems. The take-away from this is self explanatory, really – give your feet room to move within their compulsory housing. Avoid shoes that taper in towards the end, that have a low ceiling, and that don’t allow your toes some lateral and vertical wiggle room. Free range toes, as it were.
LIkewise, it’s important to keep feet both dry and supple. This might seem like a bit of a conundrum, but they don’t have to be mutually exclusive. As soon as you get home from work, ditch both the shoes and the socks. If you have access to sunshine, whether through an open window or (preferably) on a sun drenched lawn, get those feet in it!
The benefit of this will be two-fold: first, research has shown that light therapy, whereby concentrated UV irradiation is used to treat fungal infections of the skin and nails, is an effective form of treatment. That sunshine is essentially providing your own light therapy, albeit at lower concentrations than in the lab. Second, you’re re-activating the small muscles of your feet that have essentially been in hibernation since you donned your shoes that morning.
Once you’ve immersed your feet in some healing sunshine, or perhaps just thrust them out in the general direction of a fireplace or heater, you’ve essentially fulfilled the “dry” requirement. Next, lock in the moisture by applying a natural hydrating product like coconut or avocado oil. Both have the added benefit of being anti-fungal and antibacterial, killing two pathogenic birds with one stone. Moisturizing your feet in this way should help to prevent the development of hardened skin layers, which as we know can lead to nasties like bunions, corns and calluses.
And why not give your feet a little care and attention? Therapeutic massage can soften clenched muscles in the feet, reduce inflammation, and remove adhesions between muscles and fascia tissue. All of which means the likelihood of developing muscular or bone-related disorders of the foot are further reduced. Consider it justification for frequent indulgence. It’s just possible that massage therapy may also alleviate the symptoms of diabetic neuropathy, which can contribute to foot problems down the line. Post-oil application, use your knuckles and thumbs to knead the sole, arch and toe joints as you would a lump of (Primal) bread-dough. Mmmmm, dough.
On a side note, I know most people these days rip up any remaining carpet in their house and install hardwood floors, tiles, or even polished concrete. It may look sleek, but our feet weren’t designed to spend their days pounding perfectly flat, unforgiving surfaces. From an evolutionary perspective, this is a relatively recent development. Even post-Agricultural Revolution, most people would have lived in houses with either dirt floors or dirt floors covered in straw. I like the cleanliness of hard floors, but I keep plenty of rugs in the living areas and gel mats in the kitchen and workout room. If you have a standing workstation, consider it for there, too.
Beyond these simple daily steps, there are plenty of other pro-foot changes you can make:
Gut dysbiosis has often been linked to a greater risk of toenail fungus and athlete’s foot. Ditch the antibiotics, up the probiotics, and ease up (big time) on the sugar intake.
Up the anti-inflammatory ante. As I discussed earlier, foods that are high in omega-3s and low in omega-6s can help to reduce your risk of gout, but they can also reduce your risk of developing the likes of plantar fasciitis and any number of other arthritis-derived foot conditions.
Stretch those feet! Studies have shown that stretching is one of the most effective forms of both prevention and treatment for many muscular and tissue-based foot conditions.
Ample low level, low impact activity (e.g. biking, walking, swimming) can keep foot muscles and tendons in good shape, too.
If you’re suffering from recurrent fungal foot attacks, consider investing in a strong topical anti-microbial like tea tree oil. And apparently marigold therapy shows some promise for natural treatment of bunions, warts, and even plantar fasciitis. It’s not a sure thing, but it might be worth considering.
Thanks for reading, everybody. Have you dealt with any of the above issues? Have you found any particular Primal-friendly steps to be effective? Share your solutions (or questions) in the comment section. Take care.
0 notes
Text
The Plight of the Modern Foot: Conditions that Plague Us—and How to Avoid Them
For all the focus on hearts and arteries, brain tissue and muscle mass, we tend to neglect one critical part of the body with dramatic influence over how we fare in later decades. It’s little surprise really. Feet don’t exactly garner much attention, let alone media time. Yet, the stakes are big.
For example, research shows that foot conditions like hallux vagus (HV, a common forefoot deformity in older people commonly referred to as “bunions”) was directly associated with marked decreases in quality of life. Foot pain, reduced foot function, lowered social capacity, and even degraded general health. That sort of thing.
But that’s just one foot condition, right? Yes…and no. The picture of averages looks rather bleak.
A clinical assessment of 166 Hong Kong hospital outpatients over the age of 65 found that 70% of those patients had some sort of foot condition. In the U.S., things aren’t much better. While surveys have shown extensive variability in reports of foot problems (anywhere between 30% and 95%), other research points to more dramatic prevalence of what I’d consider significant problems. Large-scale, random epidemiological studies aren’t available without confounding factors that muddy the waters. Still, one extensive European study found that 78% of people over 65 suffered from kind of diagnosed foot issue. Even at the most conservative of estimates, that means a minimum of one third of all Americans over 65 will have some form of debilitating foot disorder. And the worst part? Many of the studies discovered that only a small percentage of these people actually report or complain about their foot problems. Apparently, for them it’s just a fact of life.
But most of us here choose differently for ourselves. We prefer to challenge that fatalist “come what may” approach to aging. Feet shouldn’t be an exception. In fact, given the statistics, they might well be a smart priority.
Common Foot Conditions to Avoid
The human foot is an anatomical masterpiece. Each one is made up of 42 muscles, 26 bones, 33 joints, and over 50 ligaments and tendons. That’s more than a little impressive, but it also means that a lot that can go wrong…especially given their workload every day.
Gout
Gout targets the feet and particularly the big toe, causing intense pain and a whole lot of swelling. Unfortunately, many health care providers seem to take great pleasure in informing the Primal, paleo, or general whole food eater that their chances of gout have just skyrocketed on account of all those purines. Purines from organ meats, seafood and various other quintessentially Primal go-to’s.
I’ve talked about gout at length before, so there’s no need to delve back into it. Suffice to say that these kinds of “rich man’s” foods do elevate purines and therefore uric acid in the blood, but they’re also generally high in anti-inflammatory fatty acids. Research shows that systemic inflammation is a key catalyst for gout attacks, meaning high-quality Primal-friendly meats can actually reduce your risk of gout by lowering this causative inflammation. Hah!
I’d personally be more worried about fructose. In elevated doses from the likes of high fructose corn syrup and table sugar, fructose has been shown to promote excess uric acid production and prevent it’s excretion in urine. Alcoholic and smoking binges will have much the same effect.
Athlete’s Foot
As you’re probably well aware, athlete’s foot is the work of our good friend, fungus. Ideal conditions for this mildly repulsive affliction are the same as those for most fungi—warm, dark, moist environments. The same environment that you’re creating on your feet every time you slip on socks and shoes for the day… Look for signs of athlete’s foot between the toes or on the soles of the feet, indicated by inflamed skin or a white, scaly rash with a red undertone. Delicious.
And while most of us would file athlete’s foot under minor inconvenience, there’s sometimes more worth considering. The cause of athlete’s foot can morph from a fungal-derived condition at the early stages to a bacterial overgrowth-derived condition as the skin slowly but surely becomes more “macerated.” Athlete’s foot also has a strong association with cellulitis. Marathon runners have been identified as one of the most at-risk groups for developing athlete’s foot. (File it under obvious on account of having their feet shoved into hot, sweaty shoes for hours at a time.) Barefoot running, anyone?
Hammertoe
If your second, third, or fourth toe is crossed, bent in the middle of the toe joint, or just pointing at an odd angle, you may have a hammertoe. Hammertoes are the tip of the poor foot-health iceberg, and can pave the way for various other foot conditions. The number one cause of hammertoe? Ill-fitting shoes. This might seem straightforward, but, again, the picture gets more complicated than shoe design.
While adopting a Primal diet greatly diminishes your diabetes risk, it’s useful to know that people suffering from diabetes have a much higher likelihood of developing foot problems like hammertoe. In fact, of the 16 million or so Americans with diabetes, around a quarter of them will develop foot problems related to this disease. Pro-inflammatory cytokines, appear to play a role in the development of diabetic foot disorders like hammertoe. Diabetic neuropathy lowers one’s sensitivity to pain, meaning they’re more likely to develop foot-stressing gaits and wear ill-fitting shoes that can then lead to the development of hammertoe. Neurological conditions like Parkinson’s and Cerebral Palsy or any other health problem that distorts the gait can put you more at risk.
Bunions (Hallux vagus)
Got a weird-looking joint on your big toe that forces it to turn into your smaller toes? You’ve probably got a bunion. Research has time and again identified shoes as the leading cause of bunions. As one study observed, “hallux vagus (the condition I mentioned earlier) occurs almost exclusively in shoe-wearing societies.” (Grok is nodding here….)
The more constrained the shoe, like heels or pointed dress shoes, the higher the risk. Safety footwear has also been identified as a common harbinger of bunions.
Women and anyone who is flat-footed might take special notice.
Corns and calluses
An oddly visual yin and yang of the hardened skin world. Corns look slightly cone-shaped and point inwards, while calluses cover a larger area and are more convex in nature. If you’ve got hard areas of skin forming where certain foot pressure points are rubbing on your shoes, you’ve probably got a corn or callus forming.
Corns and calluses can be the result of stresses imposed by ill-fitting footwear, foot deformity (and the subsequent mechanical abnormalities), as well as high activity levels. Essentially, corns and calluses are your skin’s attempt to protect itself from excessive friction. And I think you know where that friction is coming from.
Plantar Fasciitis and Heel Spurs
Plantar fasciitis occurs when the connective tissue between the ball of your foot and the heel becomes inflamed. Coming from experience, it feels like a perpetual bruise on the bottom of your foot. Heel spurs are bony growths at the heel base that often develop after you’ve had plantar fasciitis.
I’ve actually had plantar fasciitis before, and I can confirm that it’s no fun at all. My theory is that it developed by repeated jumping and high-impact exercises performed on a hard surface with no shoes. It wasn’t the lack of shoes that was the problem, it was the hard surface – repeated slamming of the feet (and perhaps not enough landing on the balls of my feet) on that surface was bound to result in bruising, and hence plantar fasciitis, eventually. This didn’t go away until I ditched my nearly every shoe I owned and spent more time on grass and sand than hard surfaces.
Using Primal Approaches to Promote Foot Health
As much impact (oh, the puns…) as foot health can have on mobility and quality of life, it’s really rooted in the basics of Primal well-being. The more your feet can emulate those of Grok, the more robust they’ll likely end up being. As always, we modify for the necessities of our immediate environments. Wood chopping barefoot? Heavy weightlifting barefoot? Strolling the urban jungle barefoot? I’d be inclined to opt for the “shoed” option in those scenarios.
I’ve written at length about bare footing and minimalist shoes. In the past, I’ve highlighted research showing that societies that have largely forgone the whole shoe craze were completely free of all the modern foot conditions I discussed in the previous section. I’ve reflected on the ways shoes have become a part of our psyche, and why switching to a shoeless way of life can ensure continuing foot health into the future.
So what are you to do when faced with a compulsory shoe scenario? This is where our conventional practitioners’ advice may finally be of some use. Unsurprisingly, research shows that folks who switch to wider, higher, “box-toed” shoes reduce their risk. Research also indicates that those who wear constrained shoes like heels or pointed dress shoes are at the greatest risk of developing foot problems. The take-away from this is self explanatory, really – give your feet room to move within their compulsory housing. Avoid shoes that taper in towards the end, that have a low ceiling, and that don’t allow your toes some lateral and vertical wiggle room. Free range toes, as it were.
LIkewise, it’s important to keep feet both dry and supple. This might seem like a bit of a conundrum, but they don’t have to be mutually exclusive. As soon as you get home from work, ditch both the shoes and the socks. If you have access to sunshine, whether through an open window or (preferably) on a sun drenched lawn, get those feet in it!
The benefit of this will be two-fold: first, research has shown that light therapy, whereby concentrated UV irradiation is used to treat fungal infections of the skin and nails, is an effective form of treatment. That sunshine is essentially providing your own light therapy, albeit at lower concentrations than in the lab. Second, you’re re-activating the small muscles of your feet that have essentially been in hibernation since you donned your shoes that morning.
Once you’ve immersed your feet in some healing sunshine, or perhaps just thrust them out in the general direction of a fireplace or heater, you’ve essentially fulfilled the “dry” requirement. Next, lock in the moisture by applying a natural hydrating product like coconut or avocado oil. Both have the added benefit of being anti-fungal and antibacterial, killing two pathogenic birds with one stone. Moisturizing your feet in this way should help to prevent the development of hardened skin layers, which as we know can lead to nasties like bunions, corns and calluses.
And why not give your feet a little care and attention? Therapeutic massage can soften clenched muscles in the feet, reduce inflammation, and remove adhesions between muscles and fascia tissue. All of which means the likelihood of developing muscular or bone-related disorders of the foot are further reduced. Consider it justification for frequent indulgence. It’s just possible that massage therapy may also alleviate the symptoms of diabetic neuropathy, which can contribute to foot problems down the line. Post-oil application, use your knuckles and thumbs to knead the sole, arch and toe joints as you would a lump of (Primal) bread-dough. Mmmmm, dough.
On a side note, I know most people these days rip up any remaining carpet in their house and install hardwood floors, tiles, or even polished concrete. It may look sleek, but our feet weren’t designed to spend their days pounding perfectly flat, unforgiving surfaces. From an evolutionary perspective, this is a relatively recent development. Even post-Agricultural Revolution, most people would have lived in houses with either dirt floors or dirt floors covered in straw. I like the cleanliness of hard floors, but I keep plenty of rugs in the living areas and gel mats in the kitchen and workout room. If you have a standing workstation, consider it for there, too.
Beyond these simple daily steps, there are plenty of other pro-foot changes you can make:
Gut dysbiosis has often been linked to a greater risk of toenail fungus and athlete’s foot. Ditch the antibiotics, up the probiotics, and ease up (big time) on the sugar intake.
Up the anti-inflammatory ante. As I discussed earlier, foods that are high in omega-3s and low in omega-6s can help to reduce your risk of gout, but they can also reduce your risk of developing the likes of plantar fasciitis and any number of other arthritis-derived foot conditions.
Stretch those feet! Studies have shown that stretching is one of the most effective forms of both prevention and treatment for many muscular and tissue-based foot conditions.
Ample low level, low impact activity (e.g. biking, walking, swimming) can keep foot muscles and tendons in good shape, too.
If you’re suffering from recurrent fungal foot attacks, consider investing in a strong topical anti-microbial like tea tree oil. And apparently marigold therapy shows some promise for natural treatment of bunions, warts, and even plantar fasciitis. It’s not a sure thing, but it might be worth considering.
Thanks for reading, everybody. Have you dealt with any of the above issues? Have you found any particular Primal-friendly steps to be effective? Share your solutions (or questions) in the comment section. Take care.
0 notes
Text
The Plight of the Modern Foot: Conditions that Plague Us—and How to Avoid Them
For all the focus on hearts and arteries, brain tissue and muscle mass, we tend to neglect one critical part of the body with dramatic influence over how we fare in later decades. It’s little surprise really. Feet don’t exactly garner much attention, let alone media time. Yet, the stakes are big.
For example, research shows that foot conditions like hallux vagus (HV, a common forefoot deformity in older people commonly referred to as “bunions”) was directly associated with marked decreases in quality of life. Foot pain, reduced foot function, lowered social capacity, and even degraded general health. That sort of thing.
But that’s just one foot condition, right? Yes…and no. The picture of averages looks rather bleak.
A clinical assessment of 166 Hong Kong hospital outpatients over the age of 65 found that 70% of those patients had some sort of foot condition. In the U.S., things aren’t much better. While surveys have shown extensive variability in reports of foot problems (anywhere between 30% and 95%), other research points to more dramatic prevalence of what I’d consider significant problems. Large-scale, random epidemiological studies aren’t available without confounding factors that muddy the waters. Still, one extensive European study found that 78% of people over 65 suffered from kind of diagnosed foot issue. Even at the most conservative of estimates, that means a minimum of one third of all Americans over 65 will have some form of debilitating foot disorder. And the worst part? Many of the studies discovered that only a small percentage of these people actually report or complain about their foot problems. Apparently, for them it’s just a fact of life.
But most of us here choose differently for ourselves. We prefer to challenge that fatalist “come what may” approach to aging. Feet shouldn’t be an exception. In fact, given the statistics, they might well be a smart priority.
Common Foot Conditions to Avoid
The human foot is an anatomical masterpiece. Each one is made up of 42 muscles, 26 bones, 33 joints, and over 50 ligaments and tendons. That’s more than a little impressive, but it also means that a lot that can go wrong…especially given their workload every day.
Gout
Gout targets the feet and particularly the big toe, causing intense pain and a whole lot of swelling. Unfortunately, many health care providers seem to take great pleasure in informing the Primal, paleo, or general whole food eater that their chances of gout have just skyrocketed on account of all those purines. Purines from organ meats, seafood and various other quintessentially Primal go-to’s.
I’ve talked about gout at length before, so there’s no need to delve back into it. Suffice to say that these kinds of “rich man’s” foods do elevate purines and therefore uric acid in the blood, but they’re also generally high in anti-inflammatory fatty acids. Research shows that systemic inflammation is a key catalyst for gout attacks, meaning high-quality Primal-friendly meats can actually reduce your risk of gout by lowering this causative inflammation. Hah!
I’d personally be more worried about fructose. In elevated doses from the likes of high fructose corn syrup and table sugar, fructose has been shown to promote excess uric acid production and prevent it’s excretion in urine. Alcoholic and smoking binges will have much the same effect.
Athlete’s Foot
As you’re probably well aware, athlete’s foot is the work of our good friend, fungus. Ideal conditions for this mildly repulsive affliction are the same as those for most fungi—warm, dark, moist environments. The same environment that you’re creating on your feet every time you slip on socks and shoes for the day… Look for signs of athlete’s foot between the toes or on the soles of the feet, indicated by inflamed skin or a white, scaly rash with a red undertone. Delicious.
And while most of us would file athlete’s foot under minor inconvenience, there’s sometimes more worth considering. The cause of athlete’s foot can morph from a fungal-derived condition at the early stages to a bacterial overgrowth-derived condition as the skin slowly but surely becomes more “macerated.” Athlete’s foot also has a strong association with cellulitis. Marathon runners have been identified as one of the most at-risk groups for developing athlete’s foot. (File it under obvious on account of having their feet shoved into hot, sweaty shoes for hours at a time.) Barefoot running, anyone?
Hammertoe
If your second, third, or fourth toe is crossed, bent in the middle of the toe joint, or just pointing at an odd angle, you may have a hammertoe. Hammertoes are the tip of the poor foot-health iceberg, and can pave the way for various other foot conditions. The number one cause of hammertoe? Ill-fitting shoes. This might seem straightforward, but, again, the picture gets more complicated than shoe design.
While adopting a Primal diet greatly diminishes your diabetes risk, it’s useful to know that people suffering from diabetes have a much higher likelihood of developing foot problems like hammertoe. In fact, of the 16 million or so Americans with diabetes, around a quarter of them will develop foot problems related to this disease. Pro-inflammatory cytokines, appear to play a role in the development of diabetic foot disorders like hammertoe. Diabetic neuropathy lowers one’s sensitivity to pain, meaning they’re more likely to develop foot-stressing gaits and wear ill-fitting shoes that can then lead to the development of hammertoe. Neurological conditions like Parkinson’s and Cerebral Palsy or any other health problem that distorts the gait can put you more at risk.
Bunions (Hallux vagus)
Got a weird-looking joint on your big toe that forces it to turn into your smaller toes? You’ve probably got a bunion. Research has time and again identified shoes as the leading cause of bunions. As one study observed, “hallux vagus (the condition I mentioned earlier) occurs almost exclusively in shoe-wearing societies.” (Grok is nodding here….)
The more constrained the shoe, like heels or pointed dress shoes, the higher the risk. Safety footwear has also been identified as a common harbinger of bunions.
Women and anyone who is flat-footed might take special notice.
Corns and calluses
An oddly visual yin and yang of the hardened skin world. Corns look slightly cone-shaped and point inwards, while calluses cover a larger area and are more convex in nature. If you’ve got hard areas of skin forming where certain foot pressure points are rubbing on your shoes, you’ve probably got a corn or callus forming.
Corns and calluses can be the result of stresses imposed by ill-fitting footwear, foot deformity (and the subsequent mechanical abnormalities), as well as high activity levels. Essentially, corns and calluses are your skin’s attempt to protect itself from excessive friction. And I think you know where that friction is coming from.
Plantar Fasciitis and Heel Spurs
Plantar fasciitis occurs when the connective tissue between the ball of your foot and the heel becomes inflamed. Coming from experience, it feels like a perpetual bruise on the bottom of your foot. Heel spurs are bony growths at the heel base that often develop after you’ve had plantar fasciitis.
I’ve actually had plantar fasciitis before, and I can confirm that it’s no fun at all. My theory is that it developed by repeated jumping and high-impact exercises performed on a hard surface with no shoes. It wasn’t the lack of shoes that was the problem, it was the hard surface – repeated slamming of the feet (and perhaps not enough landing on the balls of my feet) on that surface was bound to result in bruising, and hence plantar fasciitis, eventually. This didn’t go away until I ditched my nearly every shoe I owned and spent more time on grass and sand than hard surfaces.
Using Primal Approaches to Promote Foot Health
As much impact (oh, the puns…) as foot health can have on mobility and quality of life, it’s really rooted in the basics of Primal well-being. The more your feet can emulate those of Grok, the more robust they’ll likely end up being. As always, we modify for the necessities of our immediate environments. Wood chopping barefoot? Heavy weightlifting barefoot? Strolling the urban jungle barefoot? I’d be inclined to opt for the “shoed” option in those scenarios.
I’ve written at length about bare footing and minimalist shoes. In the past, I’ve highlighted research showing that societies that have largely forgone the whole shoe craze were completely free of all the modern foot conditions I discussed in the previous section. I’ve reflected on the ways shoes have become a part of our psyche, and why switching to a shoeless way of life can ensure continuing foot health into the future.
So what are you to do when faced with a compulsory shoe scenario? This is where our conventional practitioners’ advice may finally be of some use. Unsurprisingly, research shows that folks who switch to wider, higher, “box-toed” shoes reduce their risk. Research also indicates that those who wear constrained shoes like heels or pointed dress shoes are at the greatest risk of developing foot problems. The take-away from this is self explanatory, really – give your feet room to move within their compulsory housing. Avoid shoes that taper in towards the end, that have a low ceiling, and that don’t allow your toes some lateral and vertical wiggle room. Free range toes, as it were.
LIkewise, it’s important to keep feet both dry and supple. This might seem like a bit of a conundrum, but they don’t have to be mutually exclusive. As soon as you get home from work, ditch both the shoes and the socks. If you have access to sunshine, whether through an open window or (preferably) on a sun drenched lawn, get those feet in it!
The benefit of this will be two-fold: first, research has shown that light therapy, whereby concentrated UV irradiation is used to treat fungal infections of the skin and nails, is an effective form of treatment. That sunshine is essentially providing your own light therapy, albeit at lower concentrations than in the lab. Second, you’re re-activating the small muscles of your feet that have essentially been in hibernation since you donned your shoes that morning.
Once you’ve immersed your feet in some healing sunshine, or perhaps just thrust them out in the general direction of a fireplace or heater, you’ve essentially fulfilled the “dry” requirement. Next, lock in the moisture by applying a natural hydrating product like coconut or avocado oil. Both have the added benefit of being anti-fungal and antibacterial, killing two pathogenic birds with one stone. Moisturizing your feet in this way should help to prevent the development of hardened skin layers, which as we know can lead to nasties like bunions, corns and calluses.
And why not give your feet a little care and attention? Therapeutic massage can soften clenched muscles in the feet, reduce inflammation, and remove adhesions between muscles and fascia tissue. All of which means the likelihood of developing muscular or bone-related disorders of the foot are further reduced. Consider it justification for frequent indulgence. It’s just possible that massage therapy may also alleviate the symptoms of diabetic neuropathy, which can contribute to foot problems down the line. Post-oil application, use your knuckles and thumbs to knead the sole, arch and toe joints as you would a lump of (Primal) bread-dough. Mmmmm, dough.
On a side note, I know most people these days rip up any remaining carpet in their house and install hardwood floors, tiles, or even polished concrete. It may look sleek, but our feet weren’t designed to spend their days pounding perfectly flat, unforgiving surfaces. From an evolutionary perspective, this is a relatively recent development. Even post-Agricultural Revolution, most people would have lived in houses with either dirt floors or dirt floors covered in straw. I like the cleanliness of hard floors, but I keep plenty of rugs in the living areas and gel mats in the kitchen and workout room. If you have a standing workstation, consider it for there, too.
Beyond these simple daily steps, there are plenty of other pro-foot changes you can make:
Gut dysbiosis has often been linked to a greater risk of toenail fungus and athlete’s foot. Ditch the antibiotics, up the probiotics, and ease up (big time) on the sugar intake.
Up the anti-inflammatory ante. As I discussed earlier, foods that are high in omega-3s and low in omega-6s can help to reduce your risk of gout, but they can also reduce your risk of developing the likes of plantar fasciitis and any number of other arthritis-derived foot conditions.
Stretch those feet! Studies have shown that stretching is one of the most effective forms of both prevention and treatment for many muscular and tissue-based foot conditions.
Ample low level, low impact activity (e.g. biking, walking, swimming) can keep foot muscles and tendons in good shape, too.
If you’re suffering from recurrent fungal foot attacks, consider investing in a strong topical anti-microbial like tea tree oil. And apparently marigold therapy shows some promise for natural treatment of bunions, warts, and even plantar fasciitis. It’s not a sure thing, but it might be worth considering.
Thanks for reading, everybody. Have you dealt with any of the above issues? Have you found any particular Primal-friendly steps to be effective? Share your solutions (or questions) in the comment section. Take care.
0 notes
Text
The Plight of the Modern Foot: Conditions that Plague Us—and How to Avoid Them
For all the focus on hearts and arteries, brain tissue and muscle mass, we tend to neglect one critical part of the body with dramatic influence over how we fare in later decades. It’s little surprise really. Feet don’t exactly garner much attention, let alone media time. Yet, the stakes are big.
For example, research shows that foot conditions like hallux vagus (HV, a common forefoot deformity in older people commonly referred to as “bunions”) was directly associated with marked decreases in quality of life. Foot pain, reduced foot function, lowered social capacity, and even degraded general health. That sort of thing.
But that’s just one foot condition, right? Yes…and no. The picture of averages looks rather bleak.
A clinical assessment of 166 Hong Kong hospital outpatients over the age of 65 found that 70% of those patients had some sort of foot condition. In the U.S., things aren’t much better. While surveys have shown extensive variability in reports of foot problems (anywhere between 30% and 95%), other research points to more dramatic prevalence of what I’d consider significant problems. Large-scale, random epidemiological studies aren’t available without confounding factors that muddy the waters. Still, one extensive European study found that 78% of people over 65 suffered from kind of diagnosed foot issue. Even at the most conservative of estimates, that means a minimum of one third of all Americans over 65 will have some form of debilitating foot disorder. And the worst part? Many of the studies discovered that only a small percentage of these people actually report or complain about their foot problems. Apparently, for them it’s just a fact of life.
But most of us here choose differently for ourselves. We prefer to challenge that fatalist “come what may” approach to aging. Feet shouldn’t be an exception. In fact, given the statistics, they might well be a smart priority.
Common Foot Conditions to Avoid
The human foot is an anatomical masterpiece. Each one is made up of 42 muscles, 26 bones, 33 joints, and over 50 ligaments and tendons. That’s more than a little impressive, but it also means that a lot that can go wrong…especially given their workload every day.
Gout
Gout targets the feet and particularly the big toe, causing intense pain and a whole lot of swelling. Unfortunately, many health care providers seem to take great pleasure in informing the Primal, paleo, or general whole food eater that their chances of gout have just skyrocketed on account of all those purines. Purines from organ meats, seafood and various other quintessentially Primal go-to’s.
I’ve talked about gout at length before, so there’s no need to delve back into it. Suffice to say that these kinds of “rich man’s” foods do elevate purines and therefore uric acid in the blood, but they’re also generally high in anti-inflammatory fatty acids. Research shows that systemic inflammation is a key catalyst for gout attacks, meaning high-quality Primal-friendly meats can actually reduce your risk of gout by lowering this causative inflammation. Hah!
I’d personally be more worried about fructose. In elevated doses from the likes of high fructose corn syrup and table sugar, fructose has been shown to promote excess uric acid production and prevent it’s excretion in urine. Alcoholic and smoking binges will have much the same effect.
Athlete’s Foot
As you’re probably well aware, athlete’s foot is the work of our good friend, fungus. Ideal conditions for this mildly repulsive affliction are the same as those for most fungi—warm, dark, moist environments. The same environment that you’re creating on your feet every time you slip on socks and shoes for the day… Look for signs of athlete’s foot between the toes or on the soles of the feet, indicated by inflamed skin or a white, scaly rash with a red undertone. Delicious.
And while most of us would file athlete’s foot under minor inconvenience, there’s sometimes more worth considering. The cause of athlete’s foot can morph from a fungal-derived condition at the early stages to a bacterial overgrowth-derived condition as the skin slowly but surely becomes more “macerated.” Athlete’s foot also has a strong association with cellulitis. Marathon runners have been identified as one of the most at-risk groups for developing athlete’s foot. (File it under obvious on account of having their feet shoved into hot, sweaty shoes for hours at a time.) Barefoot running, anyone?
Hammertoe
If your second, third, or fourth toe is crossed, bent in the middle of the toe joint, or just pointing at an odd angle, you may have a hammertoe. Hammertoes are the tip of the poor foot-health iceberg, and can pave the way for various other foot conditions. The number one cause of hammertoe? Ill-fitting shoes. This might seem straightforward, but, again, the picture gets more complicated than shoe design.
While adopting a Primal diet greatly diminishes your diabetes risk, it’s useful to know that people suffering from diabetes have a much higher likelihood of developing foot problems like hammertoe. In fact, of the 16 million or so Americans with diabetes, around a quarter of them will develop foot problems related to this disease. Pro-inflammatory cytokines, appear to play a role in the development of diabetic foot disorders like hammertoe. Diabetic neuropathy lowers one’s sensitivity to pain, meaning they’re more likely to develop foot-stressing gaits and wear ill-fitting shoes that can then lead to the development of hammertoe. Neurological conditions like Parkinson’s and Cerebral Palsy or any other health problem that distorts the gait can put you more at risk.
Bunions (Hallux vagus)
Got a weird-looking joint on your big toe that forces it to turn into your smaller toes? You’ve probably got a bunion. Research has time and again identified shoes as the leading cause of bunions. As one study observed, “hallux vagus (the condition I mentioned earlier) occurs almost exclusively in shoe-wearing societies.” (Grok is nodding here….)
The more constrained the shoe, like heels or pointed dress shoes, the higher the risk. Safety footwear has also been identified as a common harbinger of bunions.
Women and anyone who is flat-footed might take special notice.
Corns and calluses
An oddly visual yin and yang of the hardened skin world. Corns look slightly cone-shaped and point inwards, while calluses cover a larger area and are more convex in nature. If you’ve got hard areas of skin forming where certain foot pressure points are rubbing on your shoes, you’ve probably got a corn or callus forming.
Corns and calluses can be the result of stresses imposed by ill-fitting footwear, foot deformity (and the subsequent mechanical abnormalities), as well as high activity levels. Essentially, corns and calluses are your skin’s attempt to protect itself from excessive friction. And I think you know where that friction is coming from.
Plantar Fasciitis and Heel Spurs
Plantar fasciitis occurs when the connective tissue between the ball of your foot and the heel becomes inflamed. Coming from experience, it feels like a perpetual bruise on the bottom of your foot. Heel spurs are bony growths at the heel base that often develop after you’ve had plantar fasciitis.
I’ve actually had plantar fasciitis before, and I can confirm that it’s no fun at all. My theory is that it developed by repeated jumping and high-impact exercises performed on a hard surface with no shoes. It wasn’t the lack of shoes that was the problem, it was the hard surface – repeated slamming of the feet (and perhaps not enough landing on the balls of my feet) on that surface was bound to result in bruising, and hence plantar fasciitis, eventually. This didn’t go away until I ditched my nearly every shoe I owned and spent more time on grass and sand than hard surfaces.
Using Primal Approaches to Promote Foot Health
As much impact (oh, the puns…) as foot health can have on mobility and quality of life, it’s really rooted in the basics of Primal well-being. The more your feet can emulate those of Grok, the more robust they’ll likely end up being. As always, we modify for the necessities of our immediate environments. Wood chopping barefoot? Heavy weightlifting barefoot? Strolling the urban jungle barefoot? I’d be inclined to opt for the “shoed” option in those scenarios.
I’ve written at length about bare footing and minimalist shoes. In the past, I’ve highlighted research showing that societies that have largely forgone the whole shoe craze were completely free of all the modern foot conditions I discussed in the previous section. I’ve reflected on the ways shoes have become a part of our psyche, and why switching to a shoeless way of life can ensure continuing foot health into the future.
So what are you to do when faced with a compulsory shoe scenario? This is where our conventional practitioners’ advice may finally be of some use. Unsurprisingly, research shows that folks who switch to wider, higher, “box-toed” shoes reduce their risk. Research also indicates that those who wear constrained shoes like heels or pointed dress shoes are at the greatest risk of developing foot problems. The take-away from this is self explanatory, really – give your feet room to move within their compulsory housing. Avoid shoes that taper in towards the end, that have a low ceiling, and that don’t allow your toes some lateral and vertical wiggle room. Free range toes, as it were.
LIkewise, it’s important to keep feet both dry and supple. This might seem like a bit of a conundrum, but they don’t have to be mutually exclusive. As soon as you get home from work, ditch both the shoes and the socks. If you have access to sunshine, whether through an open window or (preferably) on a sun drenched lawn, get those feet in it!
The benefit of this will be two-fold: first, research has shown that light therapy, whereby concentrated UV irradiation is used to treat fungal infections of the skin and nails, is an effective form of treatment. That sunshine is essentially providing your own light therapy, albeit at lower concentrations than in the lab. Second, you’re re-activating the small muscles of your feet that have essentially been in hibernation since you donned your shoes that morning.
Once you’ve immersed your feet in some healing sunshine, or perhaps just thrust them out in the general direction of a fireplace or heater, you’ve essentially fulfilled the “dry” requirement. Next, lock in the moisture by applying a natural hydrating product like coconut or avocado oil. Both have the added benefit of being anti-fungal and antibacterial, killing two pathogenic birds with one stone. Moisturizing your feet in this way should help to prevent the development of hardened skin layers, which as we know can lead to nasties like bunions, corns and calluses.
And why not give your feet a little care and attention? Therapeutic massage can soften clenched muscles in the feet, reduce inflammation, and remove adhesions between muscles and fascia tissue. All of which means the likelihood of developing muscular or bone-related disorders of the foot are further reduced. Consider it justification for frequent indulgence. It’s just possible that massage therapy may also alleviate the symptoms of diabetic neuropathy, which can contribute to foot problems down the line. Post-oil application, use your knuckles and thumbs to knead the sole, arch and toe joints as you would a lump of (Primal) bread-dough. Mmmmm, dough.
On a side note, I know most people these days rip up any remaining carpet in their house and install hardwood floors, tiles, or even polished concrete. It may look sleek, but our feet weren’t designed to spend their days pounding perfectly flat, unforgiving surfaces. From an evolutionary perspective, this is a relatively recent development. Even post-Agricultural Revolution, most people would have lived in houses with either dirt floors or dirt floors covered in straw. I like the cleanliness of hard floors, but I keep plenty of rugs in the living areas and gel mats in the kitchen and workout room. If you have a standing workstation, consider it for there, too.
Beyond these simple daily steps, there are plenty of other pro-foot changes you can make:
Gut dysbiosis has often been linked to a greater risk of toenail fungus and athlete’s foot. Ditch the antibiotics, up the probiotics, and ease up (big time) on the sugar intake.
Up the anti-inflammatory ante. As I discussed earlier, foods that are high in omega-3s and low in omega-6s can help to reduce your risk of gout, but they can also reduce your risk of developing the likes of plantar fasciitis and any number of other arthritis-derived foot conditions.
Stretch those feet! Studies have shown that stretching is one of the most effective forms of both prevention and treatment for many muscular and tissue-based foot conditions.
Ample low level, low impact activity (e.g. biking, walking, swimming) can keep foot muscles and tendons in good shape, too.
If you’re suffering from recurrent fungal foot attacks, consider investing in a strong topical anti-microbial like tea tree oil. And apparently marigold therapy shows some promise for natural treatment of bunions, warts, and even plantar fasciitis. It’s not a sure thing, but it might be worth considering.
Thanks for reading, everybody. Have you dealt with any of the above issues? Have you found any particular Primal-friendly steps to be effective? Share your solutions (or questions) in the comment section. Take care.
0 notes
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The Plight of the Modern Foot: Conditions that Plague Us—and How to Avoid Them
For all the focus on hearts and arteries, brain tissue and muscle mass, we tend to neglect one critical part of the body with dramatic influence over how we fare in later decades. It’s little surprise really. Feet don’t exactly garner much attention, let alone media time. Yet, the stakes are big.
For example, research shows that foot conditions like hallux vagus (HV, a common forefoot deformity in older people commonly referred to as “bunions”) was directly associated with marked decreases in quality of life. Foot pain, reduced foot function, lowered social capacity, and even degraded general health. That sort of thing.
But that’s just one foot condition, right? Yes…and no. The picture of averages looks rather bleak.
A clinical assessment of 166 Hong Kong hospital outpatients over the age of 65 found that 70% of those patients had some sort of foot condition. In the U.S., things aren’t much better. While surveys have shown extensive variability in reports of foot problems (anywhere between 30% and 95%), other research points to more dramatic prevalence of what I’d consider significant problems. Large-scale, random epidemiological studies aren’t available without confounding factors that muddy the waters. Still, one extensive European study found that 78% of people over 65 suffered from kind of diagnosed foot issue. Even at the most conservative of estimates, that means a minimum of one third of all Americans over 65 will have some form of debilitating foot disorder. And the worst part? Many of the studies discovered that only a small percentage of these people actually report or complain about their foot problems. Apparently, for them it’s just a fact of life.
But most of us here choose differently for ourselves. We prefer to challenge that fatalist “come what may” approach to aging. Feet shouldn’t be an exception. In fact, given the statistics, they might well be a smart priority.
Common Foot Conditions to Avoid
The human foot is an anatomical masterpiece. Each one is made up of 42 muscles, 26 bones, 33 joints, and over 50 ligaments and tendons. That’s more than a little impressive, but it also means that a lot that can go wrong…especially given their workload every day.
Gout
Gout targets the feet and particularly the big toe, causing intense pain and a whole lot of swelling. Unfortunately, many health care providers seem to take great pleasure in informing the Primal, paleo, or general whole food eater that their chances of gout have just skyrocketed on account of all those purines. Purines from organ meats, seafood and various other quintessentially Primal go-to’s.
I’ve talked about gout at length before, so there’s no need to delve back into it. Suffice to say that these kinds of “rich man’s” foods do elevate purines and therefore uric acid in the blood, but they’re also generally high in anti-inflammatory fatty acids. Research shows that systemic inflammation is a key catalyst for gout attacks, meaning high-quality Primal-friendly meats can actually reduce your risk of gout by lowering this causative inflammation. Hah!
I’d personally be more worried about fructose. In elevated doses from the likes of high fructose corn syrup and table sugar, fructose has been shown to promote excess uric acid production and prevent it’s excretion in urine. Alcoholic and smoking binges will have much the same effect.
Athlete’s Foot
As you’re probably well aware, athlete’s foot is the work of our good friend, fungus. Ideal conditions for this mildly repulsive affliction are the same as those for most fungi—warm, dark, moist environments. The same environment that you’re creating on your feet every time you slip on socks and shoes for the day… Look for signs of athlete’s foot between the toes or on the soles of the feet, indicated by inflamed skin or a white, scaly rash with a red undertone. Delicious.
And while most of us would file athlete’s foot under minor inconvenience, there’s sometimes more worth considering. The cause of athlete’s foot can morph from a fungal-derived condition at the early stages to a bacterial overgrowth-derived condition as the skin slowly but surely becomes more “macerated.” Athlete’s foot also has a strong association with cellulitis. Marathon runners have been identified as one of the most at-risk groups for developing athlete’s foot. (File it under obvious on account of having their feet shoved into hot, sweaty shoes for hours at a time.) Barefoot running, anyone?
Hammertoe
If your second, third, or fourth toe is crossed, bent in the middle of the toe joint, or just pointing at an odd angle, you may have a hammertoe. Hammertoes are the tip of the poor foot-health iceberg, and can pave the way for various other foot conditions. The number one cause of hammertoe? Ill-fitting shoes. This might seem straightforward, but, again, the picture gets more complicated than shoe design.
While adopting a Primal diet greatly diminishes your diabetes risk, it’s useful to know that people suffering from diabetes have a much higher likelihood of developing foot problems like hammertoe. In fact, of the 16 million or so Americans with diabetes, around a quarter of them will develop foot problems related to this disease. Pro-inflammatory cytokines, appear to play a role in the development of diabetic foot disorders like hammertoe. Diabetic neuropathy lowers one’s sensitivity to pain, meaning they’re more likely to develop foot-stressing gaits and wear ill-fitting shoes that can then lead to the development of hammertoe. Neurological conditions like Parkinson’s and Cerebral Palsy or any other health problem that distorts the gait can put you more at risk.
Bunions (Hallux vagus)
Got a weird-looking joint on your big toe that forces it to turn into your smaller toes? You’ve probably got a bunion. Research has time and again identified shoes as the leading cause of bunions. As one study observed, “hallux vagus (the condition I mentioned earlier) occurs almost exclusively in shoe-wearing societies.” (Grok is nodding here….)
The more constrained the shoe, like heels or pointed dress shoes, the higher the risk. Safety footwear has also been identified as a common harbinger of bunions.
Women and anyone who is flat-footed might take special notice.
Corns and calluses
An oddly visual yin and yang of the hardened skin world. Corns look slightly cone-shaped and point inwards, while calluses cover a larger area and are more convex in nature. If you’ve got hard areas of skin forming where certain foot pressure points are rubbing on your shoes, you’ve probably got a corn or callus forming.
Corns and calluses can be the result of stresses imposed by ill-fitting footwear, foot deformity (and the subsequent mechanical abnormalities), as well as high activity levels. Essentially, corns and calluses are your skin’s attempt to protect itself from excessive friction. And I think you know where that friction is coming from.
Plantar Fasciitis and Heel Spurs
Plantar fasciitis occurs when the connective tissue between the ball of your foot and the heel becomes inflamed. Coming from experience, it feels like a perpetual bruise on the bottom of your foot. Heel spurs are bony growths at the heel base that often develop after you’ve had plantar fasciitis.
I’ve actually had plantar fasciitis before, and I can confirm that it’s no fun at all. My theory is that it developed by repeated jumping and high-impact exercises performed on a hard surface with no shoes. It wasn’t the lack of shoes that was the problem, it was the hard surface – repeated slamming of the feet (and perhaps not enough landing on the balls of my feet) on that surface was bound to result in bruising, and hence plantar fasciitis, eventually. This didn’t go away until I ditched my nearly every shoe I owned and spent more time on grass and sand than hard surfaces.
Using Primal Approaches to Promote Foot Health
As much impact (oh, the puns…) as foot health can have on mobility and quality of life, it’s really rooted in the basics of Primal well-being. The more your feet can emulate those of Grok, the more robust they’ll likely end up being. As always, we modify for the necessities of our immediate environments. Wood chopping barefoot? Heavy weightlifting barefoot? Strolling the urban jungle barefoot? I’d be inclined to opt for the “shoed” option in those scenarios.
I’ve written at length about bare footing and minimalist shoes. In the past, I’ve highlighted research showing that societies that have largely forgone the whole shoe craze were completely free of all the modern foot conditions I discussed in the previous section. I’ve reflected on the ways shoes have become a part of our psyche, and why switching to a shoeless way of life can ensure continuing foot health into the future.
So what are you to do when faced with a compulsory shoe scenario? This is where our conventional practitioners’ advice may finally be of some use. Unsurprisingly, research shows that folks who switch to wider, higher, “box-toed” shoes reduce their risk. Research also indicates that those who wear constrained shoes like heels or pointed dress shoes are at the greatest risk of developing foot problems. The take-away from this is self explanatory, really – give your feet room to move within their compulsory housing. Avoid shoes that taper in towards the end, that have a low ceiling, and that don’t allow your toes some lateral and vertical wiggle room. Free range toes, as it were.
LIkewise, it’s important to keep feet both dry and supple. This might seem like a bit of a conundrum, but they don’t have to be mutually exclusive. As soon as you get home from work, ditch both the shoes and the socks. If you have access to sunshine, whether through an open window or (preferably) on a sun drenched lawn, get those feet in it!
The benefit of this will be two-fold: first, research has shown that light therapy, whereby concentrated UV irradiation is used to treat fungal infections of the skin and nails, is an effective form of treatment. That sunshine is essentially providing your own light therapy, albeit at lower concentrations than in the lab. Second, you’re re-activating the small muscles of your feet that have essentially been in hibernation since you donned your shoes that morning.
Once you’ve immersed your feet in some healing sunshine, or perhaps just thrust them out in the general direction of a fireplace or heater, you’ve essentially fulfilled the “dry” requirement. Next, lock in the moisture by applying a natural hydrating product like coconut or avocado oil. Both have the added benefit of being anti-fungal and antibacterial, killing two pathogenic birds with one stone. Moisturizing your feet in this way should help to prevent the development of hardened skin layers, which as we know can lead to nasties like bunions, corns and calluses.
And why not give your feet a little care and attention? Therapeutic massage can soften clenched muscles in the feet, reduce inflammation, and remove adhesions between muscles and fascia tissue. All of which means the likelihood of developing muscular or bone-related disorders of the foot are further reduced. Consider it justification for frequent indulgence. It’s just possible that massage therapy may also alleviate the symptoms of diabetic neuropathy, which can contribute to foot problems down the line. Post-oil application, use your knuckles and thumbs to knead the sole, arch and toe joints as you would a lump of (Primal) bread-dough. Mmmmm, dough.
On a side note, I know most people these days rip up any remaining carpet in their house and install hardwood floors, tiles, or even polished concrete. It may look sleek, but our feet weren’t designed to spend their days pounding perfectly flat, unforgiving surfaces. From an evolutionary perspective, this is a relatively recent development. Even post-Agricultural Revolution, most people would have lived in houses with either dirt floors or dirt floors covered in straw. I like the cleanliness of hard floors, but I keep plenty of rugs in the living areas and gel mats in the kitchen and workout room. If you have a standing workstation, consider it for there, too.
Beyond these simple daily steps, there are plenty of other pro-foot changes you can make:
Gut dysbiosis has often been linked to a greater risk of toenail fungus and athlete’s foot. Ditch the antibiotics, up the probiotics, and ease up (big time) on the sugar intake.
Up the anti-inflammatory ante. As I discussed earlier, foods that are high in omega-3s and low in omega-6s can help to reduce your risk of gout, but they can also reduce your risk of developing the likes of plantar fasciitis and any number of other arthritis-derived foot conditions.
Stretch those feet! Studies have shown that stretching is one of the most effective forms of both prevention and treatment for many muscular and tissue-based foot conditions.
Ample low level, low impact activity (e.g. biking, walking, swimming) can keep foot muscles and tendons in good shape, too.
If you’re suffering from recurrent fungal foot attacks, consider investing in a strong topical anti-microbial like tea tree oil. And apparently marigold therapy shows some promise for natural treatment of bunions, warts, and even plantar fasciitis. It’s not a sure thing, but it might be worth considering.
Thanks for reading, everybody. Have you dealt with any of the above issues? Have you found any particular Primal-friendly steps to be effective? Share your solutions (or questions) in the comment section. Take care.
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Originally at :Mark's Daily Apple Written By : Mark Sisson
#Avoid, #Conditions, #Foot, #Modern, #Plague, #Plight, #Them, #Us—And #Fitness
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Can I Really Do This?
25TH NOVEMBER 2015 And there we have another pang. It's what I call those moments that catch me off guard. They usually occur when I'm feeling physically tired. Or when I have a moment to myself. Ironic. The busier I keep myself, the more I get tired which leads me to the one thing I was trying to avoid in the first place. Let's see- I've taken a break from using snapchat. I'm too scared about what I'll find. And because I'm so anal.. I can't just be selective and look at a couple peoples's snaps because I want to get rid of the notification. I also feel mean if I just delete the other guys on snapchat.. But yeah. I don't want to see the studio. I don't want to see your face. I don't want to see her. I've also unfollowed XX on FB and instagram. I've disciplined myself not to go on your Facebook page because she's spamming you with so many clips. I can't even follow up with H about the contract because any mention of you unnerves me. I was going to message XX but even that scares me. Actually... I don't think 'scare' is the right word. It's more of a precaution. I'm trying to bubble wrap myself and wedge as much between myself and you. I don't even know if I'll go to your production night. Sigh. Ok AKB - let's focus on the positives. You have basically survived ten weeks. I stopped counting a while back. But the term has flown past so now I've been made aware. That's double digits! You've discovered how much you love Nikki Gil. My gosh... She is such an inspiration. She also got cheated on after a five year relationship, and she had to suffer her pain in front of the Filipino public. Actually.. I might not be a celebrity but I bet my money that all the Titos and Titas know. It's the scandal of the year of course. It's an interesting feeling that I am currently experiencing. It's not an aggressive form or an extreme of an emotion. Rather the other way .. A great lack of something. Just empty. I've archived all your messages. I'm not ready to read through those yet. I intend to. I don't know why. But at this point in time.. I just see them as a whole lot of lies. And you probably didn't write them with that in mind. But you are so inconsistent with what you are doing- that every word that comes out of your mouth bears no weight. That's it! Consistency. That's what I need. I do have a sort of routine each week. I'm screwed for the holidays when that's broken. I really don't know what I'm doing. I don't even know if I'm getting any better or just going round in circles in my own head. I just have a whole lot of questions. Do I still love you? Do I miss you? Do you miss me? The question that kept coming out of my mouth THAT night (let's just say... Officially the worst and most traumatising night of my life) was: "How am I ever going to recover?" It's not about losing hope. Or maybe I slowly am. I'm not bitter. I'm just lost in my own despair. It's overwhelming me. It's debilitating to the point where I can't see past the bullshit. How long am I stuck here for? I tried so hard to not be desperate. That I can do this on my own. That's what I have kept telling myself. But I feel like I'm lying to myself. You got the easy way out.. Again. You found someone who could help you forget about me. So you didn't have to deal with what I'm going through. Don't I get my 'save' too? I don't know if I'm any stronger than you. I'd like to think so... But I'm starting to think I need my own 'A-slut.' But that's too cruel. I could never go and use someone. Plus... How can I? I'm still so fucking in love with you. And there we go... The answer to my first question. And yes I miss you. And no you don't miss me. Got there in the end didn't you AKB. What a stupid post. You're just going round and round. I've had enough for today. (20 mins later) I googled "heartbreak elite daily" and was skimming across the first articles that came up. THIS <3 = http://elitedaily.com/dating/heartbreak-perfect-reset-button/1223150/ Why the hell am I waiting for someone to come and save me and change my life? I have been given this moment to be free of the cage our relationship held me in. If I had stayed with him, these are the following things I'd have to put it with: - Living in the Western suburbs. Far far from home. - Your smoking and littering. CMON. The worst habits. I hateeee - Your inability to be punctual and wake up on time. It's like living with another child - Your inability to PLAN anything. If you ever plan a surprise for me, it's a joint effort with my friends because you're so incompetent - The draining experience of trying to do activities with you. It always had to be on YOUR time and YOUR schedule and whether YOU felt like it. This attribute exponentially got worse once you had the studio - Your inability to be able to express your love to me. Look I wasn't looking for an eloquent speech. But every time I asked you why you loved me... You couldn't answer me! Or you'd just be immature So overall.. Your immaturity which I initially found endearing and humorous was becoming incredibly irritating and annoying. I was NEVER going to be a priority in your life. And you exploited that. Everyone loved me because I brought out the best in you. But you never did that for me. You took everything I had. Which is how I became this mess in the first place. You know what - fuck you and good riddance. I FINALLY get to do what I want, whenever I want. Your company was only appreciated on a good day. But it had to be a good day for YOU. The minute you had a shitty day or moment - you let it manifest itself into our already limited quality time we had with each other. Too many draining experiences to count. SO - while we had many beautiful and positive memories together, they were built on the fact that I was furiously working myself behind the scenes to get us that way. It's like a swan swimming across a lake- a thing of beauty for those to see outside... But under the water it was ME and only ME who was paddling for dear life and kept us afloat. Is that the kind of life I signed up for? One where I'm the only one who cared about the relationship and you were just coming along for the ride. And you liked my company. I'M SO SICK OF GUYS WHO STAY WITH ME BECAUSE OF MY COMPANY. If I was a crazy bitch- would you still stick around? When I was at my worst.. Would you guys still love me? Because trusttttttt me... You never saw me at my worst. Because I tried to remain a perfect girlfriend ... For you. All of you. Fuckkkk that. Seriously. So yes. I am still picking up the million pieces of my shattered heart. One by one. But I'm the one mending the pieces. Not some fucker who has no clue what they're doing. If I was able to keep a very lopsided and draining relationship alive for more than five years (by myself mind you)- surely I can get through this. I bloody hope so.
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INTRO
Make love to your poison. Yes you heard me right. MAKE LOVE TO YOUR POISON. I know it may sound like an odd name for a blog but stick with me for a moment. I'm 23 years old and I’ve been battling multiple chronic illnesses my entire life. The only solid diagnosis of poison I know of is heavy metals but I’m finding out now there’s more to the story. Also being diagnosed with hypothyroidism, adrenal fatigue, Irritable bowel syndrome, acid reflux, insomnia, sleep apnea, fibromyalgia, joint hypermobility syndrome etc. I’m clearly effected in the autoimmune disease arena as well. I have come to realize that the only way to drive out the darkness within your body is to immerse it in light so yes make love to your poison, all of the poison repeatedly until it’s so enveloped in light it has no choice but to leave. My illnesses only started to become fully apparent to me at 21 as I gradually became debilitated. I noticed during my last year of college that I was losing more and more capabilities, I couldn't exercise, study, hangout with friends , these activities that were once enjoyable started to feel like chores. I realized shit hit the fan when I actually decided to pay attention to how much my restrictions were affecting me. It was a gradual process but then hit me all at once like a ton of bricks. I wasn’t sleeping. I was dropping weight like crazy. My vision was blurred. I had no appetite. I was in excruciating pain. I needed help walking. I was weak all over. Extremely fatigued. Unbearable migraines. My speech was slurred. My joints dislocating. I couldn’t remember simple things like my birthday, let alone read a sentence and retain it. I felt like I was carrying a dead body around. I was 120 pounds of poison at 5'8 and I felt like what I imagine 800 pounds would feel like on top of a little body. I was filled with rage more than any anything. I couldn’t drive. I couldn’t lift my clothes to do my laundry. I couldn’t even pour myself water or cook for myself. I was completely dependent on my parents and we weren’t even in a good place. Two months before that place in my life I graduated culinary school. Seven months before that I graduated college. This was December of 2015 and I could not comprehend where my life was. I was dying with no diagnosis. I was beyond livid with my body for betraying me like this. I thought we were on the same page. I couldn’t forgive myself for falling ill. Instead I decided to make myself suffer more than I already was. I fed off of pure darkness. I would go to doctors and get told I needed a psychiatrist. That I needed to learn how to live with the pain or load up on meds to suppress the symptoms without actually getting to the root of the problem. My parents weren’t so supportive initially because they didn’t think I was as sick as I actually was. They couldn’t comprehend what was happening. I looked somewhat healthy on the outside but my insides were deteriorating. I was getting no answers, I saw no solutions. I saw no light at the end of the tunnel. I sat in my sadness and rage most days. Like many others I’ve felt helpless, powerless, and worthless. I’ve struggled with depression, loss, anxiety, abuse, rage, post-traumatic stress disorder from childhood and adulthood traumas, suicidal thoughts and layers upon layers of self-hatred. I wasn’t in the present most of the time because of PTSD. I had a friend I would talk to everyday and she just accepted where I was with open arms. I needed that. The world needs more people like her. She supported me through my highs and lows , the insanity of my physical symptoms , me being stuck in my own negativity , And me for a very long time not wanting it to leave . I rejected myself and my physical ailments for a long time. There was a lot of denial and desire to give up. A lot of praying for my body to stop fighting to survive. I victimized myself. “How could this happen to me?” “What did I do to deserve this?” I was angry at god. Angry at the world. Angry at myself for not seeing the signs all along. For a very long time I had no hope or faith. Eventually I hit a breaking point of suffering and I knew that if I wanted things to change I needed to commit to healing. So I did. I moved out and lived with another friend for a month and a half and went into pure survival mode. She was so incredibly supportive and comforting. Her family was amazing to me. I needed that so desperately. You’d be surprised the capabilities of an ill body when it has no other choice. It lit the fire under my ass that I was waiting for and that’s when things slowly started to shift. When I was gone my parents got on board and we started seeing new doctors. I came back home In February because my body was reaching a new low and I knew I needed more help. My body hit its lowest point right before my 23rd birthday. I was unable to walk, speak, read, shower or even get a minute of sleep. I kept going to the hospital trying to explain that I was losing my mind because even with medication I couldn’t get a half hour of sleep. I would explain my symptoms to doctors who would completely dismiss them. My body could not shut off which in turn lead me to become reliant on medication for sleep. I felt all of the vitality in my body being continuously squeezed out of me by unknown causes. April 20th 2016 I got a diagnosis of heavy metal poisoning and multiple food allergies. I was confused, relieved and devastated all at the same time. It helped me shift my perspective to how can I help myself instead of how can I hurt myself. It gave me a starting point to healing. I started to research ways that large quantities of heavy metals could infiltrate your body. I started researching different diets and put myself on the autoimmune protocol. I researched supplements, herbs, spices, everything and anything that could help. I came across many stories about people being poisoned from their amalgam fillings. I convinced my parents to replace five of them as well as removing two teeth that were rotting from the silver linings. Once I handled the teeth situation I slowly regained some capabilities. I felt lighter, I was able to speak more efficiently, and I could walk without assistance. I knew some of the poison had left but this was just the beginning. My other restrictions stayed stagnant, brain fog, memory loss, excruciating pain, weakness, sleep issues, digestion problems, numbness, tingling, blurred vision, the gang of horror was still fully intact. I would go through okay days and extreme lows, where some days I would have enough strength to shower and enough focus to drive to other days where I couldn’t comprehend a sentence, and I couldn’t move without hurting myself. This created a large amount of tension with my parents. I couldn’t work, I couldn’t move forward, I couldn’t function to the degree I would have liked to. I was angry, frustrated and sad. So were they. I needed an escape. I needed an extra push without their help. I lived with my friend again from the end of July to the end of September. This time I pushed my mind and my body even more. I started going out more and applying for jobs. I just wanted to regain power over myself. To regain my sanity. I got hired as a teacher at a daycare and I couldn’t be present. I loved the kids but I knew I was destroying my body just to get through the day and it was difficult but I knew I had to quit and really focus on healing now. I went back home once again. I hit an all new low December 14th at 23 years old, two weeks ago when I spent sixteen days at the hospital unable to walk, struggling to speak, think, understand, breathe, dealing with extreme tightness in my chest, migraines, sensitivity to light and noise, tremors in my hands, involuntary eye and facial twitching, feeling completely disoriented like I was on hardcore drugs when I was completely sober and in an inhumane amount of pain leaving with no answers. Having stroke like symptoms and seizure like activity with a clear MRI and MRA left me realizing this isn’t neurological it’s just appearing that it is. This is a common issue with many autoimmune and infectious diseases. My Physical illnesses in the past have made me feel so alone and isolated. At our core we are social beings who just want to feel a sense of belonging. Sometimes when we are on a path in relation to any sort of illness we don’t experience enough of that. I was lucky enough to have an overwhelming amount of support, comfort, care and love from friends, family and total strangers during my stay at the hospital. That experience made me realize that I need to spread awareness, knowledge and personal stories to help others that may be suffering with no answers, no support, and no real understanding as to what is taking place in their bodies. All I have done for the past two years is research about my symptoms and how to help them. Even before I was on board with healing I wanted to know what was happening in my body. I like to think I’m very knowledgeable on autoimmune / infectious disease related issues but I know there’s a lot I don’t know. These are very under researched illnesses and topics. I am always open to learning more and hearing new perspectives. I want to help those who are hurting. I don’t want anyone to suffer in the way I do or the ways that I have. I have built a very stable foundation with myself over time but it took a lot of hard work. I would love nothing more to share my personal stories, what supplements, herbs and spices have helped me, what techniques and guidelines to use for healing and more.
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