Plantar Fasciitis: Medicine, Symptoms, etc.

What it is plantar fasciitis?

Definition

What is plantar fasciitis?

Plantar fasciitis is a condition where the legs are experiencing inflammation (swelling) that causes heel pain. The sole of the foot is a set of system like the rubber band under the leg bones. This fascia attaches to the bone near the heel and toes. When the sole of the foot is inflamed, the patient will feel a sharp pain near the heel, especially when running in the morning.

How common is plantar fasciitis?

Plantar fasciitis occurs most often in men aged 40-60 years, The disease is common in athletes or people who run a lot. In addition, people with excess weight often dont use the pads in the soles of the feet are also at risk. it can be arranged by lowering your risk. Discuss with your doctor about further information.

Signs and symptoms

What are the signs and symptoms of plantar fasciitis?

Symptoms of plantar fasciitis eg, severe pain, or pain in the heel and pain when you walk after waking. The more you walk, your pain will progressively improve. In severe cases, you always feel pain when walking. Sometimes the pain radiates from the heel to the toe and heel become swollen or bruised.

Chances are there signs and symptoms mentioned above. If you have concerns about a particular symptom, please consult with your doctor.

When should I see a doctor?

If you have any signs or symptoms of the above or other questions. Each person's body is different. Always consult a doctor to handle Your health condition.

Cause

What causes plantar fasciitis?

The Causes of plantar fasciitis is trauma to the leg muscles. Pressure during walking, running, and long standing can stretch and injured feet that can cause pain. In addition, using a shoe that doesnt fit in a long time can also cause plantar fasciitis.

Risk

What increases my risk for plantar fasciitis?

There are many risk factors for plantar fasciitis, i.e:

• Gender and age: plantar fasciitis usually occurs in men aged 40-60 years
• exercise certain: this activity provides more pressure on the heel and system, such as running, climbing, Ballet, aerobics and can cause plantar fasciitis quickly
• Leg Muscle abnormalities: malformations of the feet or the unusual gait also affects the feet and causes of plantar fasciitis
• Obesity: overweight will put even more pressure on the pedestal leg muscles
• Jobs that require prolonged standing such as factory workers, teachers, or other professions. Standing or walking on rough surfaces will also hurt the leg muscle tendon

Don't have a risk factor doesnt mean you will not suffer from this disease. These factors are merely reference only. Consult your doctor for more detailed information.

Treatment

The information provided is not a substitute for medical advice. ALWAYS consult your doctor.

What are my treatment options for plantar fasciitis?

Treatment of plantar fasciitis is often carried out as follows:

Reduce pressure on the heel by not stand long without rest

Weight loss will also reduce the burden of the heel and reduce pain

Anti-pain such as acetaminophen and anti-inflammatory medications can relieve symptoms

If this treatment doesnt work, you will be referred to a plastic surgeon, a physiotherapist or a foot specialist. Your physiotherapist can guide you to exercise or simple massage. Chiropractor can force the heel and bend your legs to help relieve pain when moving.

You can help your pain persists by letting your feet a break and prevent tendon heel stretch at night. Steroid injection in the heel can help you relieve pain. If the pain persists, doctors may bandage your leg and ankle, conducting nerve stimulation (TENS) and acupuncture. If the pain does not improve as well, the doctor will perform surgery to help the soles of your feet are not stretched.

Any test that is commonly performed for plantar fasciitis

Your doctor diagnosed based on symptoms and examination of the foot. In addition, if the diagnosis is not clear, and doctors still suspect another disease, you will be investigated:

• X-ray of the foot
• Magnetic resonance imaging

Treatment at home

Any change in lifestyle or remedies that can be done to overcome plantar fasciitis?

Here is a lifestyle and remedies that can help you resolve plantar fasciitis:

• Rest your feet, reduce weight, and use appropriate shoes
• Stop exercise for a moment  until the skin healed completely
• Call your doctor if your symptoms dont improve after treatment
• Stretch often, especially before exercise. You can prevent back pain

Related With This Exercise, Plantar Fasciitis Can Be Relieved

If you have questions, please consult with your doctor for the best solution of your problem.

With This Exercise, Plantar Fasciitis Can Be Relieved

With This exercise, Plantar Fasciitis Can Be Relieved

Plantar fasciitis is a common cause of heel pain. Fortunately, plantar fasciitis can be mitigated by doing some exercise for a few minutes to make it more pliable.

Plantar fasciitis is an inflammation of the thick fibrous tissue that runs vertically from heel to toe. The system is called the plantar fascia and useful to support muscles and arches as well as connecting the heel bone to the toes. If it is too stretched or overused, the surface can be torn plantar fascia, causing inflammation, pain, and difficulty in walking.

Plantar fasciitis can be caused by several things such as wearing high heels, flat soles (no arch), a strained calf muscle, are pregnant, obese, or stand for long. Heel pain in the morning or after a long break is usually the hallmark of this disease.

Exercise for plantar fasciitis

The pain of plantar fasciitis can be mitigated by exercise designed to stretch the calf muscles and plantar fascia as below:

Towels

Before getting out of bed in the morning, wrap a towel around the feet. Use a towel to pull the toes toward the body, try to keep your knees straight. Repeat three times on each leg. Or, place a towel on the floor. Grab a towel with your toes and pull it toward. Dont forget to repeat this movement on the other leg.

Seat assistance

Sit on a Chair. Bend the knee of the leg pain so you can hold your toes. Pull the toes inward (toward you) until you can feel the stretch on plantar fascia. Hold for 20 seconds and repeat for 10 times, do this exercise 3-5 times a day.

Walls relief

Place both hands on the shoulders parallel to the wall with one foot in front of the other. Walking in the forefront should be lined around 30cm from the wall. Skew the body into the wall (the burden resting on the hand) with knees bent and feet Forelegs back straightened out, until the calf muscles back leg feels tight. Repeat 10 times before changing it with the other leg.

There are also other movements, but this time had to stand closer to the wall. How? hands straight up against the wall aligned shoulders. Place one foot in front of the other foot, bend both knees at the same time, with the load object on both feet. Keep your back straight, straight forward, and both the heel hits the ground. Hold for 10 seconds and repeat 10 times before switching to the other foot.

Canned drinks

Relieve heel pain can also be done with the help of cold drink cans, bottles, plastic with frozen water ice, or a rolling pin. When doing this exercise, you can stand or sit. The trick, put the foot on top of the can and then roll them back and forward. Repeat at least twice a day.

Stairs

Standing at the bottom of the stairs while holding the handle of the ladder and facing a higher rung. Keep your legs slightly apart, with heels hanging off and the pads of feet on the stairs. Lower the heel to the calf feels tight. Hold this position for about 40 seconds, before raising the heels back to the starting position. Repeat the procedure six times, and do at least twice a day.

recommended to exercise over the two legs, although only one leg ache. Why? Because in addition to relieving pain in the heel, foot balance and stability will increase. But before doing exercise above, ask the opinion of a doctor first. Dont forget to rest your legs by stopping or reducing the activity that can lead to plantar fasciitis. If heel pain, compresses with ice.

Healthy Lifestyle : Raw Food Diet

Raw Food Diet

Raw food diet (raw foodism or rawism) is a way of consuming foods that are uncooked, not processed, and preferably organic kind as the pattern of diet everyday. diet of raw foods introduced by Maximilian Bircher-Benner a doctor from Switzerland, since 1897.

Before you begin to develop research, Bircher had recovered from jaundice after eating a raw apple. He also looked at how the life of the goat herders living in the Alps is simple but healthy eating as many fruits, vegetables and nuts raw.

The type of the raw food diet

This group only eat raw vegetables are not cooked to temperature exceeded 40 degrees Celsius. They believe the temperature above 40 degrees Celsius can destroy nutrients and enzymes for food, unhealthy, and meninmbulkan toxic to the body.

Raw veganism

This group is still subdivided into fruitarians, juicearians, or sproutarians. As the name implies, fruitarians eat only fruits, nuts, and seeds. Juicearians eat only vegetable or fruit juice used to be processed. While sproutarians eat sprouts more seeds.

Raw animal food diets

This Group was almost the same as the Group's raw veganism but adds his diet with dairy products and eggs. So generally they are vegetables and fruits. Coupled with the raw meat (including fish and organ), raw eggs and raw milk. This group also consume meat and fish but avoid raw grains, raw beans.

The benefits of raw foods 

By eating raw food, raw foodist believe

• That the content of enzymes in raw foods can aid digestion so it is very important for the growth of the body. Cooking food with temperatures over 40 degrees Celsius is considered will destroy the content of this enzyme.
• Raw foods contain bacteria and micro-organisms that are good for the digestion and the immune system.
• Raw foods more nutritious vegetables rather than foods that are already cooked.
• Raw foods are natural, whereas the already processed many contain additives like colorants, dyes, flavors, flavorings or sweeteners are bad for the body.
• Raw foods are considered most suitable for human consumption. Foodstuffs such as coffee, stimulants, alcohol and tobacco is very avoidable. Fats and proteins are heated such as cooking oil and beans fried also strongly avoided due to its perceived are carcinogens.
• Natural foods and organic foods and considered more intact than food produced commercially.
• Cooked Food has been damaged resulting in natural deposits of toxins which can lead to various diseases.
• Vegetables and fruits rich in raw antioksidn thus making the ageless, prevent cancer, and neutralize free radicals.
• Air pollution and smoking is considered to be very damaging to health. Drinking water processing results are also considered unhealthy, especially once you add fluoride and chlorine.

Important things to note

1. Find out what kinds of foods can be eaten raw.

You can start with a variety of fruits, vegetables, nuts, grains, beans and the like, dried fruits (raisins, dates, and so on), herbs, various types of herbal medicine, table salt, pure canola or olive oil, vinegar, pure young coconut, chocolate, milk and milk products, eggs, fish (sushi and sashimi), the seaweed (hijiki, dulse flakes, nori sheets, and wakame), and many more.

2. find information about raw food diet as much as possible. Read books or look for information a matter of diet raw food on the internet from a trusted site.

3. find the community of followers of the diet of raw food. Or you can start your own group of pioneering. Join at festivals, cafes, or raw food cooking classes.

4. If in doubt, try just feel it once was. Your taste buds won't lie, do not hesitate try if raw food is good.

5. Prepare tools to Cook as needed. Provide various types of knives, food processor, dehydrator (food dryers), blender, and juicer. Enjoy the process of making raw food cuisine.

6. Look for raw food recipes ingredients easily searchable. When the price is not a problem for you, buy organic types. If possible, plant your own organic crops and make their own compost.

7. know how to store raw foods properly. Raw food rots more quickly than food that was already cooked therefore better buy a little to soon spend than save a lot. Eat while still good condition to eat, dont put on hold. Store in the refrigerator for a nut rind, dates, raisins, coconut, and seeds.

8. Don't rush. You dont need to fully apply the direct raw food diet, flexible course by trying it first packed a mix between raw food and cooked food. Recommended trying recipes raw fruits as breakfast in advance and complete salad for lunch and dinner. Use a variety of natural herbs to enrich the taste.

Tip before the diet of raw food

• Not everyone is suitable to apply the raw food diet . Note the condition of the digestion and the body's overall health after trying a diet of raw food. If necessary consult first with your doctor or nutritionist.
• Vary the ingredients raw foods to fullfill all the nutrients your body needs. Cukupi consumption of protein and healthy fats to keep the body's metabolism.
• Raw food diet is not recommended for children, pregnant women and nursing mothers, sufferers of anaemia, and sufferers of osteoporosis.
• Consumption of vitamin B12 supplements to prevent anemia.
• If you have to eat in the restaurant, please choose the menu of salads, sushi, or sashimi.
• Ensure hygiene of meat, fish, eggs, dairy, or animal foodstuffs which will be consumed.
• Eat whole foods is better than processed juice because of the higher content of dietary fiber.
• Don't eat beans and cashews slavishly.
• Some people are accustomed to eating meat, sugar, and caffeine may experience slight dizziness, nausea, and craving while trying raw foods first. But this condition will disappear after a few days.

Recommendation : The Benefits off Raw Food

The more you age, the body's enzymes increase will dwindling ability so that digest food also decreases. Therefore, try the raw food diet for optimum health benefit worth a try. Happy eating!

Diet and Diabetes: How To Control Blood Sugar

Diabetes requires patients always controlling glucose levels in the blood. And the most effective to keep blood sugar levels remained normal with diet or a healthy eating pattern.

What, how much, and when you eat have an effect on glucose levels. Therefore its very important for diabetics to know what foods are good to eat and what foods Should be avoided.

Diet to control blood sugar

Here are some basic rules of diet control blood glucose :

1. Eat three meals a day, and twice a snack or a snack in between.
2. Dont skip meals, including breakfast.
3. Eat meal and snack at the same time every day, consistently, as well as by taking medications that your doctor prescribes.
4. Getting the same amount of carbohydrate intake every day and distribute it throughout the body evenly throughout the day.
5. It is important to be careful with what you eat, as well as examining their effects on the glucose in the body by comparing the before and after meals.

Food composition

Basically the food consists of three components: proteins, fats, and carbohydrates . Each of the three has a special effect against the levels of glucose in the body.

Protein such as meat, poultry, fish, cheese, eggs, tofu and other causes glucose levels increased slightly, and the slow increase in glucose due to the length of time it takes to digest such foods..

Fatty, oily substances such as oil, mayonnaise, butter, cream and avocado also will not increase blood glucose. In fact, fat will slow the stomach to be empty, thereby reducing the rate of increase in glucose after you eat a meal that varies.

Carbohydrates are all the sweet foods, starch (starch), fruit, vegetables, milk and yogurt as well. These foods cause an increase in blood glucose levels, which will activate the release of insulin . By carefully selecting the type of food and portion intake of carbohydrates into the body can keep the blood sugar levels are within normal limits. Plan your diet everyday must have clear details on the amount of carbohydrates you eat.

Recommendation: Best Nutrition Food for Diabetics

What about fiber ? 

Dietary fiber is a carbohydrate source. Fiber is found in plant-based foods such as fruits, vegetables, beans, peas, brown rice, whole grain breads and cereals. Fiber is not digested or absorbed by the body as well as other types of carbohydrates (for example: rice).

Because of its nature, the fiber almost doesnt affect blood glucose levels. That is why diabetics are advised to divert the main source of carbohydrate intake into fibers. The recommended amount of fiber intake is 25-30 grams per day.

Choosing high-fiber carbohydrate sources:

1. Replace the white rice to brown rice 
2. Replace the potatoes (including French fries) to cassava and yams 
3. Replace regular pasta into pasta made from wheat 
4. Replace sugary breakfast cereal into a cereal high in fiber 
5. Replace the corn to peas and leafy green vegetables

When buying food, you can check the fiber content (fiber or dietary fiber) in the label "nutrient content" on the packaging.

Fast Diet Or A Healthy Diet?

Sudden changes in diet to lose weight quickly risk making you experience health problems. Unhealthy endeavor also doesnt allow a sustainable lifestyle changes that aim to maintain a stable healthy weight in the long term.

Half to one kilogram per week is the amount of weight loss is recommended. Half a kilogram of fat contains about 3,500 calories. So to reduce half kilogram per week, you need to burn at least 3,500 calories per week, or 500 calories per day.

Quick Diet Risk

Fast weight loss tend not to last long. In addition, the person who removes the weight quickly will be at risk of experiencing health problems:

Body weakness and fatigue

Generally, people who want to lose weight quickly be eaten in smaller portions or even force to not to eat. These conditions makes the body lacks calories so easy to limp and tired. The productivity of the person would be decreased.

Less nutrients

The body requires carbohydrates, vitamins, minerals, fats, and proteins in the ideal number in order to function properly. But when you want the weight right down, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. In fact, your body needs all the elements to keep the body healthy and not prone to diseases.

Weight quickly climbed back

Fast diet doesnt give you the opportunity to train the body to burn large amounts of calories. Whereas to achieve results that can last a long time, the necessary lifestyle changes gradually and thoroughly, ranging from sports to dietary adjustments. Fast diet makes the food you eat doesnt burn to the maximum so that the body weight back up.

Breakdown of muscle

Diet is done with extreme fast and doesnt burn fat, but burning body muscles so that muscle tissue becomes damaged.

Other body disorders

Some diseases that can attack as fast diet side effects include headache, constipation , hair loss , and menstrual irregular.

Serious diseases that may occur

Diet quickly performed continuously be at risk of serious illness brings, among others:

Gallstones : occurs in 1-2 of the 10 people who lost weight in large quantities in a few months.

Electrolyte imbalance in the body.

Dehydration .

A common mistake when on a Diet

The following are some common habits in diet fast that can harm your health:

Skipping main meals

Research proves that people who regularly eat morning, noon, and night is more able to maintain ideal body weight. Breakfast containing enough fibre and protein can keep you feeling full until lunch time. But skipped the main food makes you tend to eat a lot of snacks in between meals.

Underestimate the content of snack food

Have you ever noticed approximately how many calories are contained in two pieces of fried foods, a bag of potatoes, and a piece of cake? The total amount could exceed the calories you should be consuming. Check out the nutrition label on food packaging can help you estimate the number of calories consumed.

Didnt eat snacks

Eating a high-calorie snack food indeed at risk make the diet failed. But it turns out that if a snack that's kind of healthy and low-calorie thus getting people away from the sense of hunger and better able to maintain ideal body weight. snacks such as almonds can keep the body's metabolism remain to work optimally.

Drank a drink too many calories

People doing fast diet tend to avoid the consumption of high-calorie foods. Instead, they are consuming more of the sweet drink. Whereas a certain number of calories in beverages like coffee with cream and soda is actually not losing much compared to food. In addition, these drinks will make the stomach feel hungry so that in the end you need to eat more.

Less consuming mineral water

Most people thought that the consumption of mineral water makes the body into fat. But the most important element is the mineral water in calorie burning. Consumption of at least eight glasses per day it will increase the rate of metabolism.

Weighed every day

If the weight of your body down in a matter of days, it will most likely being down is the water content in the body. But not fat. Rather than take the weight every day, try to focus on more long-term goals such as eliminating a half kilogram target within 1-2 weeks.

Set unrealistic targets

In addition to frustrating because the desire is not reached, the target to lose weight up to 5 pounds a week can make you intend doing any ways, including unhealthy ways to achieve it. Stress because the target is not achieved precisely can trigger you to eat more of it.

How To Healthy Diet

Basically a healthy diet is about managing eating patterns, including choosing the types of foods that should be consumed. A healthy diet is when all of the nutrients your body needs can be met.

A few simple steps which can be a guide:

Specify a healthy target every week.

Targets small and modest value is important as a step towards a sustainable lifestyle changes. In addition, setting realistic targets are routinely and successfully fulfilled it will make you feel positive. For example, if you like eating fried foods every day, targeted to not eat them within a week. Instead, Instead, eat a healthy distraction such as dried fruit.

Active moves.

As a first step, you don't need to exercise regularly to stay feeling fit. Do something that you like so that these activities can be done over and over again like playing futsal with his work or biking with your family. Schedule a sports body in the morning before the start of activity is a great way for those of you who feel it difficult to take the time as well. Try to exercise at least 2-3 hours per week.

Reduce food packaging.

Limit consumption of food in packaging, fast food, and fried foods. The group of these foods contain a lot of calories, preservatives, and salt.

Choose foods that are processed in a certain way.

Better consuming foods that are processed by means of steamed or boiled than fried in hot oil. The food is steamed or boiled not too long time have a more complete nutritional content than fried foods. Meanwhile, fried foods contain calories and saturated fat.

Reset the contents of your plate.

Fill a third of the food on the plate with the meat without fat, fish, or poultry. Try to reproduce portions of fruits, vegetables, and nuts. Select the type of the source of a healthy carbs such as brown rice or potatoes. Eating fruits that are not too sweet as apples, tomatoes and Avocados.

Start and continue good habits.

The following simple habits can bring great benefits if done consistently and in the long term:

• Consuming mineral water with sufficient and regular.
• Dont skip the main meal.
• Increase consumption of vegetables so that you feel full longer.
• Avoid buying or storing high-calorie snacks in the house.
• Discipline your gym time.
• Eat quietly while sitting at the dinner table and not while working.

List of Low Calorie Diet Menu

Set the amount of caloric intake is the core of diet program. Therefore, it is not all the recommended food to be consumed during the diet. Some foods contain high calories, while others contain a high fiber and low calories. Low calorie diet menu type is the latter that is the ideal food for those running a diet program.

See also Diet Tips: Natural Way Slimming Body Quickly

One alternative diet that can be tried for those who want to lose weight is a low-calorie diet, that is by consuming only 1,500 calories a day, or about 3/4 of the normal consumption (average). The 1,500-calorie dieters say that a person's weight will drop 5 kg per month when you are running low calorie diet this. A reasonable amount for health and for weight loss without suffering any health complications.

As long as you abide by the rules of nutrition in this diet program, the 1500 calorie diet can be done safely. However, if you suffer from certain medical conditions that affect metabolism, digestive system and blood sugar levels, then you should consult a doctor before changing your diet.

What are the foods that are low-calorie foods? Here is a kind of low-calorie foods:

Apple

This fruit is a very popular fruit to the diet. Contains about 65 calories. In addition, apples also contain a variety of vitamins and minerals that are very good for heart health, especially viatmin C, K and potassium.

Broccoli

This vegetable is known as one of the super foods, because it is not only its low calorie content, which is 10 calories per ounce, but it also has the nutrients and antioxidants that can prevent inflammation and cancer. In order to gain maximum benefit from broccoli, cooked to by steaming or boiling.

Carrot

The orange colored vegetables have calories by 50 calories per 4 ounces. Carrots provide excellent benefits for maintaining eye health. In order to get the maximum benefit from carrots then how to consume in a raw state, such as a salad or juice.

Spinach

The calorie content of spinach is very low, with only 7 calories per ounce. With the content of nutrients contained therein, spinach become one of the best options for those who go on a diet to lose weight. The best way to cook the spinach was just like broccoli, that is by steaming or boiling.

Strawberry

Including very low calorie content, which is 49 calories per 5 ounce. Strawberries are very good for the diet because it is useful to improve energy metabolism. In addition, the antioxidants in strawberries will maintain a healthy heart and blood vessels, as well as improve memory and prevent cholesterol disease, cancer and other degenerative diseases.

Tomato

Tomatoes are also low in calories, at 27 calories per 5 ounce. Tomatoes contain nutrients that are very complete, especially for vitamin C, A, K and potassium.

Watermelon

Fresh fruit contains only 9 calories per ounce. In addition, watermelon also contains the antioxidant lycopene, which prevents heart disease, stroke and cancer.

Here is an example of a low-calorie diet to 1500 calories:

Morning

• 2 pieces of wheat bread 
• 2 boiled eggs and 1 sheet low fat cheese
• 1 low-fat milk

Intermezzo

• 1 serving of fruit slices
• 1 cup milk / non-fat yogurt

Daylight

• 100 g (6 tbsp) brown rice
• 1 cup vegetable
• 1 piece of chicken / meat / fish

By increasing the consumption of food as suggested above, then you will get a double benefit: lower weight and avoid obesity and various diseases. Your body will be healthier.

Many advertisements offering various dieting products. And there are many people who become loyal customers of these products. But not all of the information in the table packaging that display and advertising is objective and balanced. It was just a trading strategy, and only for the purposes and commercial interests only. The core of the diet program remains the same, that diet and eating foods low in calories. If you want a low-calorie diet menu and dietary products are safe and without side effects are bad for health-containing protein, vitamin and nutritionally complete and safe for daily consumption, the product Herbalife diet is the best choice for you.