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Athlete’s Foot Causes, Symptoms, and Treatment

May 22, 2019 By Heather

Do your smelly or unsightly feet make you uncomfortable taking your shoes off. That pungent foot odor or flaky skin may be athlete’s foot, and the longer you wait to address it, the harder it is to deal with.

This infection is easily treated when caught in its beginning stages but can develop into an extremely uncomfortable and embarrassing condition when allowed to develop freely.

yourfootpalace.com gathered information on the cause, symptoms, treatment, and better yet, prevention of Athlete’s foot.

What Is Athlete’s Foot?

Also known as tinea pedis or ringworm of the foot, athlete’s foot is a fungal infection primarily affecting the feet and is easily transmitted from person to person. The infection usually appears first between the toes and can spread as a rash to other parts of the feet, including infecting and discoloring toenails.

The fungal species genera responsible for athlete’s foot are:

• Trichophyton
• Epidermophyton
• Microsporum

This type of fungal infection is opportunistic and requires a specifically warm and moist environment to grow on the feet.

What Causes Athlete’s Foot?

Athlete’s foot is caused when a person’s feet are continuously exposed to excessive moisture (including sweat) while wearing tight-fitting shoes or shoes that do not breathe. This environment allows any of the infection causing fungi present on the feet to flourish.

How Does Athlete’s Foot Spread?

This fungal infection is easily spread from person to person in locations such as:

• Community Water Parks
• Gym Showers
• Dressing Rooms
• Hotel Rooms
• Bathtub/Shower

The following are means of infection:

• Sharing contaminated socks, or shoes
• Using unsterilized foot care tools
• Touching a contaminated surface (desk, door handle, sheets, and blankets)
• A handshake or other skin to skin contact
• Coming in contact with the condition causing fungi

Basically, once someone is infected, everything their feet come in contact with (including their hands) becomes a source of contamination.

What Are The Symptoms of Athlete’s Foot?

Depending on the fungi and the length of time the infection has had to develop, the following symptoms may vary in intensity:

• Itching, burning, stinging, raw skin, peeling skin, or open wounds between the toes
• Inflammation or swelling
• Rash or blisters that itch
• Dry, flaky skin on the soles or sides of your feet
• Cracking and peeling skin on the soles and heels
• Raw, itchy skin on your feet
• Discolored or deformed toenails
• Thickening toenails that separate from the nail bed

If you are experiencing any, or a combination of the symptoms mentioned above, contact your primary care physician. They may refer you to a podiatrist (foot doctor) or dermatologist (skin doctor), but in most cases, your primary care physician will be able to treat your infection successfully.

How is Athlete’s Foot Diagnosed?

Athlete’s foot is usually diagnosed by a doctor based on visible symptoms. In cases where a different cause is suspected, a skin test may be used to make an accurate diagnosis.

One standard skin test for athlete’s foot is a Skin Lesion KOH Exam. This simple skin test checks if an infection in the skin is caused by fungus. KOH (potassium hydroxide) consists of potassium (K), oxygen (O), and hydrogen (H). When KOH is applied to a skin sample, it dissolves the skin and leaves fungal cells unharmed, making it easier to identify them under a microscope.

How Do You Treat Athlete’s Foot?

Treating athlete’s foot requires medication and potential changes in your hygiene habits. The following are used to treat athlete’s foot:

Topical Over The Counter (OTC) – Cremes, sprays, and ointments containing clotrimazole or terbinafine hydrochloride are very effective in halting athlete’s foot in its early stages.

Prescription Topical Medication – In more severe cases of athlete’s foot, your doctor may prescribe a topical medication such as:

• Naftifine
• Clotrimazole
• Econazole
• Ketoconazole
• Oxiconazole
• Sertaconazole
• Sulconazole
• Butenafine
• Ciclopirox
• Clotrimazole-betamethasone

Prescription Oral Medication – Often the first choice for doctors, a prescription oral medication, typically clears up infections much faster than topical applications, (especially when the infection has spread to the toenails). When necessary, the following oral medication may be prescribed:

• Terbinafine (Lamisil)
• Itraconazole (Sporanox)

While taking oral antifungal drugs, your doctor may occasionally run blood tests to evaluate the effects on your liver.

These types of oral medications are usually NOT prescribed to individuals with liver conditions, heart conditions, or those taking prescription medication for other ailments.

Household Items – Many items in the home can help you control an athlete’s foot infection. Some of those items are:

• Hydrogen peroxide with iodine
• Baking soda (sodium bicarbonate)
• Tea tree oil (Melaleuca alternifolia)

Consult your primary care physician before using any form of home remedy. They may interfere with or reduce the effectiveness of prescribed or OTC medications.

Personal Hygiene – While treating athlete’s foot with medication, the following adjustments should be made to your personal hygiene routine to avoid perpetuating or further spreading your infection:

• Trim or have your toenails trimmed as far back as possible.
• Thoroughly wash and dry your feet in the morning and again in the evening (paying particular attention to the area between the toes).
• Never reuse a pair of socks before they’ve been washed and dried.
• Alternate the shoes you wear each day, allowing them to dry out completely.
• Sanitize your shower/bathtub after each use (hot water and cleaning products with fungicides work well together).
• Launder your clothes and bedding at 140 degrees Fahrenheit (lower temperatures are ineffective at killing the fungi that cause athlete’s foot).
• Use laundry detergents with anti-fungal properties.
• Dry your clothes, then dry them again (fungi are more easily eliminated in dry conditions with high temperatures).

By robbing fungi of the moisture they require to propagate, and persistently fighting them with medication and good hygiene, positive results should begin to appear quickly. Discolored or deformed toenails may take 6 months to a year to completely grow out.

Athlete’s Foot Prevention

Before you get an infection or once you have recovered from one, the following practices will help prevent future infections:

• Keep your toenails trimmed and clean.
• Avoid walking barefoot in public or community areas where others do.
• Use shower shoes, flip-flops, or sandals when walking around pools, locker rooms, hotel rooms, and other areas where people may walk barefoot.
• Keep your feet clean, dry, and powdered with an OTC anti-fungal powder.
• Never share socks, shoes, towels, or foot grooming equipment.
• Wear shoes and socks made from a synthetic material that breathes and wicks moisture away from the feet.
• Be extra cautious when taking antibiotics. These medications can kill beneficial bacteria that help control the fungi that cause athlete’s foot.
• Take your shoes off whenever possible and appropriate, this allows your feet and shoes to dry out.
• When your feet get wet, make it a priority to get your socks and shoes off.
• Wash your shoes frequently and allow them the time under a fan or in the sun to completely dry out before using them again. Using extremely hot water in the washer or drying shoes in a high-heat dryer may cause the glue used in them to deteriorate, ruining the shoes altogether.
• Wash and dry your bedding weekly using hot water to wash, and multiple cycles in the dryer.
• If you know someone who has athlete’s foot, educate them on treatment and prevention measures. Be aware that whatever they come in contact with will likely be unintentionally contaminated.
• Inform yourself. Ask questions about sanitation and decontamination procedures at your gym, public pool, water park, school locker room, or any other public location where you may be exposed to the fungi that cause athlete’s foot.

Remain aware of the conditions you expose your feet to and keep them clean and dry at all times. One of the best ways to control, kill, and prevent fungal infections is to deprive the fungi of what they need to flourish.

From time to time, give your feet a rest and restorative foot reflexology treatment. Not only will you feel better, but if anything is developing, your reflexologist can bring it to your attention. For more about foot reflexology, visit yourfootpalace.com/reflexologist-massage-in-athens-ga/

Eliminating the Embarrassment of Athlete’s Foot

Avoid the embarrassment of stinky or unsightly feet by treating and preventing athlete’s foot fungi.

In this article, you discovered what athlete’s foot is, its cause, symptoms, treatment, and how to prevent it from making your feet its host.

Your failure to address athlete’s foot in its beginning stages may lead to discomfort, pain, discolored and deformed toenails, and a persistent pungent odor coming from your feet, socks, and shoes.

Sources:
https://www.cardiosmart.org/healthwise/hw28/611/hw28611
https://www.mayoclinic.org/diseases-conditions/nail-fungus/diagnosis-treatment/drc-20353300
https://medlineplus.gov/ency/article/003761.htm
https://www.aad.org/public/diseases/contagious-skin-diseases/athlete-s-foot-how-to-prevent
https://www.apma.org/Patients/FootHealth.cfm?ItemNumber=978
https://www.uwhealth.org/health/topic/major/athlete-s-foot/hw28392.html
https://kidshealth.org/en/teens/athletes-foot.html
https://www.foothealthfacts.org/conditions/athlete-s-foot

Foot Palace Massage Spa Athens

1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Parkinson’s Disease Symptoms, Diagnosis, Stages and Treatment

April 23, 2019 By Heather

You can’t speak coherently, the left side of your body is involuntarily shaking, and sudden random painful muscle spasms keep happening – all at once. This is how stages 3 and 4 of Parkinson’s disease can debilitate you.

Parkinson’s disease may begin as an innocuous tremor that over time leaves a person completely debilitated. As of yet, there is no known cure. However, early recognition of the symptoms and proactive treatments can slow it down.

In this yourfootpalace.com article, we define and explain what Parkinson’s disease is, how to identify its symptoms, how a diagnosis is made, and the stages a person passes through during the progression of the disease.

What Is Parkinson’s Disease

Parkinson’s disease is a progressive disease of the nervous system associated with tremors, muscular rigidity, slow and imprecise movement. The disease principally affects middle-aged and elderly individuals. It is also related to degeneration of the basal ganglia (a group of structures found deep within the brain) and dopamine deficiency.

This disease primarily affects those over 50 but has been known to occur earlier. Parkinson’s does not discriminate by race, color, gender, or social status, and in recent decades, awareness of the disease has been heightened by Alan Alda, George H.W. Bush, Robin Williams, Muhammad Ali, and Michael J. Fox all having been diagnosed.

What Are Symptoms of Parkinson’s Disease

Symptoms of Parkinson’s disease are typically slow to manifest themselves and may go unnoticed or disregarded until multiple symptoms appear or frequent mishaps begin to occur.

Some of the more common symptoms are:

Involuntary Tremors – these tremors (shaking) may occur while at rest, in the hands, arms, legs, or even through the back affecting posture.

Muscular Affliction – The onset of Parkinson’s may cause minor to severe:

• Muscle Stiffness
• Muscle Rigidity
• Muscle Contractions
• Difficulty Standing
• Difficulty Walking
• Problems with Coordinated Body Movement
• Involuntary Bodily Movements
• Slow Bodily Movements (bradykinesia)
• Slow Uncertain Walk (Gait)

Significant Changes in Sleep – Daytime sleepiness, restless sleep, early awakening, sleep disturbance, or nightmares can all be associated with Parkinson’s disease.

Cognitive Warning Signs – Evening time confusion, difficulty thinking and understanding, dementia, and amnesia.

The following symptoms may also indicate or be a result of Parkinson’s disease:

• Reduced Facial Expression
• Difficulty Speaking
• Anxiety
• Dizziness
• Loss of Balance
• Loss of Sense of Smell
• Loss of Contrast Sensibility
• Difficulty Swallowing
• Drooling
• Depression
• Anxiety
• Dribbling or Leaking Urine
• Unintentional Weight Loss

While many of the symptoms above may appear from other afflictions or illnesses, any one or a combination of them should be checked out by your primary care physician.

Parkinson’s Disease Diagnosis

No blood test can diagnose Parkinson’s disease. To further complicate things, it is challenging to diagnose in its early phases.

A concrete diagnosis may take years to be made, and it probably won’t be your primary care physician that makes it. Early on, you will likely be referred to a movement disorder specialist who is a neurologist with training to detect conditions like Parkinson’s.

A Parkinson’s disease diagnosis is made through the following steps:

• The doctor will ask questions about your symptoms based on the Unified Parkinson’s Disease Rating Scale and input information throughout the exam. You can see this questionnaire here alz.washington.edu/NONMEMBER/UDS/DOCS/VER2/IVPforms/B3.pdf

• To make a diagnosis, at least 2 of the following 4 symptoms must be present:

Tremor or shaking in the hands or arms when resting or extended
Bradykinesia or a slowing down of movements
Difficulty maintaining your balance
Stiffness in the arms or legs

• The doctor may examine your face to see how you express emotion, you may also be asked to sit in and stand up from a chair, and walk around the room.

• Because reduced production of dopamine in the brain is one of the causes of Parkinson’s, you may be asked to take a dopamine replacement drug like levodopa used in conjunction with carbidopa. If your symptoms improve, it is more likely that you have Parkinson’s.

• Two scans are also used to take detailed images of the brain, and these tests may help your doctor make a diagnosis. They are:

PET scan – This scan details how your brain functions and how it uses sugar. This test helps to distinguish between Parkinson’s and dementia.

DaTscan – This scan displays problems with dopamine-producing cells. Cells that are healthy and functioning well will light up during the test. Cells lacking dopamine will remain dark. This test helps to distinguish between Parkinson’s and essential tremor (a brain disease with many similar characteristics as Parkinson’s). For more on the DaTscan, read parkinson.org/blog/whats-hot/update-DAT-scanning

Using imaging studies is a relatively new way to diagnose Parkinson’s and requires a highly specialized doctor to interpret the scans correctly. Likewise, due to the costs of the scans, contact your insurance company to verify your coverage for these scans and what percentage may be out-of-pocket.

When diagnosing Parkinson’s disease, doctors also factor in the following:

• The disease is more common in people over the age of 50.
• Diagnosis involves ruling other diseases out that may mimic Parkinson’s symptoms.
• Making a Parkinson’s diagnosis is often difficult and may require time.

Doctors and scientists are continually seeking to improve methods of diagnosis for earlier detection.

5 Stages of Parkinson’s Disease

There are 5 different stages of Parkinson’s disease, beginning with the mildest and running up to the most severe. While there are similarities in each stage, it is the severity of the symptoms that differentiate one stage from another.

Stage 1 – This stage may include mild tremors along one side of the body, and slight changes in facial expressions, posture, and walking. At this stage, symptoms typically won’t interfere with daily activities and are usually only noticeable by people around them.

Stage 2 – In this stage, tremors may affect both sides of the body, commonly accompanied by rigidity. Everyday activities can still be accomplished but are harder to accomplish. Also in this stage, difficulty with posture and walking are now obvious.

Stage 3 – This stage sees a significant loss of motor control, as sense of balance is disrupted and falls become more frequent. While many can still live independently, basic activities like eating, dressing, and bathing become increasingly difficult as body movements can become very slow.

Stage 4 – In this later stage of the disease, standing is still possible without assistance, but bodily movement is now significantly impaired as the symptoms have become limiting. Patients in stage 4 Parkinson’s disease require assistance with everyday activities and are no longer able to live independently.

Stage 5 – As this is the most advanced stage of Parkinson’s, patients will likely require assistance standing and walking and may require the use of a wheelchair. In this stage, patients will require assistance with all activities as their motor skills are severely impaired. Hallucinations are also commonplace with those suffering in advanced stages.

The symptoms of Parkinson’s disease can also be referred to as mild (stages 1 & 2), medium (stage 3), and severe (stages 4 & 5).

Parkinson’s Disease Treatment

A treatment plan will typically depend on the stage of the disease and the severity of symptoms. The following treatments may be recommended:

Medicine – As Parkinson’s disease involves the reduction of dopamine production in the brain, most treatment plans will include the use of levodopa administered with carbidopa. Levodopa converts to dopamine while carbidopa only allows the conversion to happen once levodopa has reached the brain.

Read more on orally administered medication at mayoclinic.org/drugs-supplements/carbidopa-and-levodopa-oral-route/proper-use/drg-20095211

Massage – Massages have been found to help with rigidity and stiffness. Besides relieving stress, massages can help boost walking abilities, the performance of everyday living activities, and leaves patients feeling better. Visit Foot Palace to schedule your next massage treatment.

Acupuncture – Reduced pain, anxiety, and depression are some of the symptoms of Parkinson’s that can be relieved or reduced by acupuncture therapy.

Living with Parkinson’s Disease

Without being proactive in seeking medical attention and treatment, later stages of Parkinson’s disease can be a living nightmare full of uncertainty, confusion, and hallucinations.

In this article, you discovered the definition of Parkinson’s disease, the symptoms that accompany it, how a diagnosis is made, its 5 stages, and its treatment options.

Don’t allow minor symptoms to develop into major health issues. Ignoring little aches and pains and self-diagnosing could lead to life-long regrets. When there are signs of trouble, seek help from your primary care physician.

Sources:
https://www.mayoclinic.org
https://parkinson.org
https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Parkinsons-Disease

Foot Palace Massage Spa Athens

1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Why Do Both of My Legs Hurt?

March 21, 2019 By Heather

Don’t ignore the pain in your legs, it could be a ticking time-bomb! Leg pain is often an indication that a grave health issue is developing.

When you have pain in your legs while resting or lying down for no apparent reason, this may be an indication that something is wrong in the nervous or vascular system. Sudden, severe, or persistent pain such as this should be evaluated by your physician before it evolves into a full-blown emergency or worse.

yourfootpalace.com gathered information about leg pain, its causes, threats, and treatments, then answers several frequently asked questions.

My Legs Hurt

Unless it’s the morning after leg day at the gym, stiffness and pain in your legs is not a good sign. When the following happen frequently, it’s an indication that should lead to a conversation with your doctor:

• Regularly waking up in the middle of the night with leg or foot cramps.
• Numbness or muscle pain in your legs in the morning.
• Discomfort or pain in your legs after sitting for a while.
• Rapid loss of leg muscle definition accompanied by pain and/or discomfort.
• Spontaneous bruising on the legs and/or feet.
• Frequent or lasting numbness of any portion of the legs or feet, and especially the toes.

Any of these symptoms appearing spontaneously and for no apparent reason are cause for great concern.

Leg Pain Causes

Leg pain may occur from:

• Dehydration.
• Natural wear and tear.
• Injuries to bones or joints.
• Injuries to tendons, ligaments, muscles, or soft tissue.
• Overuse (prolonged strenuous activities).
• Stress.
• Vitamin deficiency.
• Neuropathy (nerve damage)
• Problems in the lower spine.
• Use of tight or heavy belts.
• Sciatica.

Sciatica is shooting pain that runs from the lower back, through the buttocks, and down the back of the leg. Pressure on the sciatic nerve is one probable cause and is commonly seen in men who carry large wallets in their back pocket. The pain will often subside by relieving the pressure on the nerve.

The following causes are generally associated with poor circulation:

• Varicose Veins
• DVT or Deep Vein Thrombosis (blood clots forming in veins deep within the body and not always accompanied by symptoms).
• PAD or Peripheral Artery Disease (the narrowing of peripheral arteries that serve the head, stomach, arms, and legs)
• CAD or Coronary Artery Disease (the hardening or narrowing of the arteries that supply blood to the heart muscle)

Both PAD and CAD can be caused by atherosclerosis. Atherosclerosis is an accumulation of cholesterol plaque along the walls of arteries. This accumulation causes the obstruction of normal blood flow, and when these plaques rupture, they can cause an acute blockage of the artery.

When pain and discomfort in either or both legs are caused by varicose veins, DVT, PAD, CAD, or a combination of them, immediate medical treatment should be sought.

What Can Leg Pain Lead to?

Sudden, severe, or persistent leg pain should never, ever be ignored. If left untreated, leg pain may lead to:

• Blood clots traveling to the lungs.
• Stress on the heart.
• Fatigue.
• Amputation.
• Stroke.
• Potential heart failure.
• Death.

While the majority of leg pain experiences are passing in nature, they should never be ignored.

Leg Pain Treatment

In cases of leg pain due to exercise, overuse, injuries, or neuropathy, the following may offer some relief:

• Avoid wearing constrictive clothing.
• Keep yourself well-hydrated.
• Get a massage.
• Apply cold compresses.
• Get some rest.

When the pain is sudden, severe, or persistent, seek immediate medical attention. Ignoring this type of leg pain may lead to serious health consequences.

Frequently Asked Questions

Question: Is leg pain a sign of cancer?
Answer: Possibly. If bone cancer is the cause, the pain may cause a dull or deep ache in a bone region like the pelvis, ribs, arms, and legs. In this scenario, weight loss and fatigue will often accompany the pain.

Question: Can a person die from peripheral artery disease?
Answer: Yes. PAD can cause kidney failure, lead to foot or leg amputation, and because of atherosclerosis, many people suffering from PAD will die from a heart attack, sudden cardiac arrest, or stroke.

As PAD often shows no symptoms, mature adults should be tested during regular medical checkups.

Question: Can a vitamin deficiency cause leg pain?
Answer: Yes. Some symptoms of a vitamin D deficiency may include fatigue and muscle aches or weakness.

Question: Does magnesium help aching legs?
Answer: Potentially. Another common cause of leg cramps and pain is magnesium deficiency. A primary symptom of a magnesium deficiency in the body is cramps, spasms, pain, and aches in the legs and feet.

Seek medical advice before adding or removing dietary supplements from your diet.

Question: What is restless leg syndrome (RLS)?
Answer: Restless leg syndrome or RLS is a condition which causes an uncontrollable urge to move your legs when resting. RLS can be treated by medication prescribed by your primary care physician.

Pay Attention to Your Aching Legs

Frequent or severe leg pain when resting may be an indication of a severe internal medical condition and should not be neglected.

In this article, you discovered what causes leg pain, the threats it may represent, some treatments for it, and answers to frequently asked questions.

Ignoring the sudden, sharp, or persistent pain you feel in your legs may lead to serious medical issues including chronic fatigue, amputation, stroke, or death. This type of pain should be addressed immediately, as part of successful treatment depends on early detection.

Sources:
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Restless-Legs-Syndrome-Fact-Sheet#3
https://www.health.harvard.edu/pain/when-walking-makes-your-legs-hurt
https://www.seniorliving.org/health/causes-leg-pain/
https://www.nhlbi.nih.gov/health-topics/ischemic-heart-disease
https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/coronary-artery-disease
https://www.cdc.gov/heartdisease/coronary_ad.htm

https://plus.google.com/+Yourfootpalaceathensmassagespa

Foot Palace Massage Spa Athens

1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
(706) 521-5290

https://plus.google.com/+FootPalaceMassageSpaBraselton

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

How to Relax and De-Stress After a Long Day at Work

February 19, 2019 By Heather

Are you letting daily work stress bring you down and make you sick? Do you know what to do after that stressful day at work?

The accumulation of stress can affect everything from your physical health to your decision-making capabilities, personal relationships, and even hamper your creativity. Learning new ways to relax, de-stress, or decompress is essential to your continued health and well-being.

yourfootpalace.com gathered information on creative, athletic, and fun ways to de-stress and relax after a long and challenging day at work.

Schedule Time to De-Stress After Work

Finding the time to de-stress may seem difficult, but it is not. Use your calendar or agenda the same way you would for a business meeting or appointment. Block off one to two hours every other day to indulge in activities that help you release the tension of your job, bills, and other issues.

Learn to say no. The time you allocate to relaxing activities should be treated just as important as any other commitment. Without an outlet, stress can build up and contribute to the rapid decline of your physical and mental health.

Creative Ways To Relax After a Hard Day

Creative is the key word here. The following activities are meant to inspire diversity and create an atmosphere in which the journey is as meaningful as the end result.

Cook – Dig out the old family recipes or create some of your own. Cooking a dish or a meal is a fantastic way to focus your efforts on something with an immediate result. If you’re not that good at it, start off simple. Like any other muscle, the more you flex it, the stronger it will get.

Keep a Journal – Writing about your day, travels, and experiences can help you sort through stressful situations more easily. Over time, you will be able to look back through your writings and recognize how you’ve evolved.

Take a Class – Nowadays, there are classes for just about anything hobby related. Whether you want to learn music, knitting, or woodworking, there is someone out there who can teach you.

Paint a Picture – Painting is a way to unlock a higher level of creativity using the formation of images and the combination of colors.

For the beginner, a local art store can offer guidance for supplies and basic instruction. Many of them offer classes as well.

You can further unlock your creativity when you visit local art galleries and find inspiration and discover unlimited possibilities.

Athletic Ways to Unwind After a Stressful Day

Athletic activities are very efficient at helping us relieve stress and anxiety, not to mention the physical benefits that come with them.

Work Out – Whether for cardio, resistance, strength, or a combination of them, a regular work out schedule will help your mind and body decompress.

If you aren’t familiar with how a fitness center works or are new to working out, a certified personal trainer can help you plan a routine and get you started in the right direction.

Walk – Either by treadmill or trail, walking like working out is an excellent way for you to reduce your stress, or simply let it go. If you are fortunate enough to work or live near a nature path, walk it often. Walking is the easiest of all the activities and provides immediate results.

Run – Like walking, running can help you de-stress, but with the benefit of a cardio workout.

Dance – No standing in the corner for this one. If you can’t dance, take some lessons. Whether you want to jazzercise or do the tango, dancing will help you achieve a full-body workout, elevating your heart rate, and is one of the activities you can do with a group or alone.

Yoga – The benefits of yoga go well beyond stress relief. Yoga can help you learn to control your breathing and muscles, and the mental aspect that forces you to immerse and live in the moment.

Note: Before adding any physical exercise routine or activity to your schedule, consult your primary care physician. Some illnesses and conditions may be exacerbated by an increase in physical activities.

Fun Ways to Relax and De-Stress

Reduce your stress levels with a smile on your face. It’s no joke that laughter is healthy. The more you can engage in fun ways to decompress, the better your overall humor and well-being will be.

Get a Couples Massage – Let a professional work the stress and tension out for you; take your partner, family member, or friend out to get a couples massage. Visit yourfootpalace.com/couples-massage-athens-ga/ if in Athens Ga, or localwiki.org/atl/Foot_Palace_Massage_Spa_Braselton/ if you are located near Braselton, Georgia.

Read a Good Book – Get cozy and settle in for a good story. Reading stimulates your mind, and a good book can take you on a fantastic journey without leaving the comfort of your home.

Play Board or Card Games – Board games like Monopoly, Uno, and Scrabble aren’t just for kids. Make it a regular thing to get the family and friends around the table to play a game or two.

Go to a Comedy Club – Get some friends together and go to a comedy club. Laughter and good company are always great stress relievers.

Go Bowling or Play Laser Tag – Competitive physical activities with friends and family are a great way to decompress. Here, you combine skill with exercise while letting your stress go.

Relax Without Drinking Alcohol

While alcohol and some medication can offer temporary relief from stress and anxiety, there are risks of both physical side-effects and emotional dependencies.

According to the Anxiety and Depression Association of America (ADAA), around 20 percent of individuals suffering from anxiety also battle a substance use disorder and vice versa.

Your Health and Wellness are Linked to Your Ability to Relax

Stop letting day to day stress drag you down. You can make light-hearted and fun activities a part of your routine to help you decompress.

In this article, you discovered creative, athletic, and fun ways to shed daily stress and improve your health and well-being.

If you do not take steps to relieve daily stress, over time, your personal relationships, your ability to effectively communicate, and your overall health may be severely impaired. Go have some fun, enjoy a hobby or two, and exercise. You’ll be a better person for it.

Sources:
https://americanaddictioncenters.org/adult-addiction-treatment-programs/self-medicating
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/
https://foh.psc.gov/whatwedo/eap/Stress_Relief_Newsletter.pdf

https://plus.google.com/+Yourfootpalaceathensmassagespa

Foot Palace Massage Spa Athens

1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
(706) 521-5290

https://plus.google.com/+FootPalaceMassageSpaBraselton

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

How to Make Good Posture a Habit

January 18, 2019 By Heather

That pain in your back and neck could be from bad posture. Millions of people suffer from this, and many rely on pain medication to get through the day. What if you didn’t need any drugs to fix it?

Good posture, like poor posture, is habitual. By making good posture a habit, you can avoid eventual debilitating pain, medication, and chronic symptoms like headaches and heartburn.

yourfootpalace.com discusses the differences between good and poor posture, ways to correct and improve your posture, and how to make it a lasting habit.

What is Good Posture

Awareness of what good posture is will help you make it routine. Posture is the manner in which you hold your body while sitting, standing, or sleeping, known as static posture and walking, running, or lifting, known as dynamic posture.

Good posture refers to the three natural curves present in a healthy spine, one at the neck, one at the mid-back, and one at the lower back. Correct posture maintains these curves without increasing them.

Likewise, if you were to look directly at the front or back of the body, the 33 vertebrae that form the spinal column should appear completely vertical.

Furthermore, having good posture depends on the constant awareness of holding your body in a way that results in the least amount of strain on your back.

What is Bad Posture

Bad or poor posture results from certain muscle groups tightening or strengthening, while others lengthen or weaken. This causes a muscular imbalance which results from daily repetitive activities.

While you may not notice it in its beginning stages, poor posture may result in the following:

• Back Pain
• Headache
• Poor Balance
• Muscle Fatigue
• Difficulty Breathing
• Incontinence
• Acid Reflux
• Heartburn
• Constipation
• Slouching
• Body Aches and Pains

If you suspect that poor posture is a contributing factor to any adverse condition you are experiencing, make an appointment with your primary care physician to rule out other potentially more serious causes.

How to Improve Your Posture

To change your posture habits, you need to identify the static and dynamic positions that created the problem.

The following will help you make good posture a habit, taking stress off of your back and reducing the ill effects of poor posture:

Neutral Spine Position – The neutral spine position relieves pressure from the spine, promotes better breathing, and even reduces abdominal pressure. To achieve this position while sitting:

Bring your shoulders down and back
Pull your head to an upright (slightly back) position
Tighten your core muscles
Pull in your stomach as if you were tying the drawstring on a pair of sweats

When standing, shift your weight to the balls of your feet, keep your feet about shoulder width apart, and slightly bend your knees while repeating the 4 steps above.

At first, this may be slightly uncomfortable. Keep in mind that you are engaging specific muscles in a way that they are not accustomed to and telling others to relax. This slight discomfort will quickly fade away as you regain a balance between them.

Use this position as your example when adjusting your chair, standing, or walking posture. The more you practice, the more easily it will become habitual.

Core Exercises – Core muscles in the abdomen, back and pelvic floor all work to support the spine. The following easy exercises will help you strengthen your core muscles and further improve your posture:

• Seated Leg Lifts (Can be done practically anywhere)
• Sit-Ups (Crunches are very effective as well)
• Push-Ups (On the floor or inclined)
• Practice Yoga (Nearly everything in yoga engages the core muscles)
• Walk with Proper Posture (20 minutes to 1 hour per day)

Note: If you have lower back pain, consult your primary care physician, or a physical therapist before beginning any exercise routine.

Reminders – Old habits are hard to break, and when you are dealing with posture, your own muscles are working against you in the beginning. Until you have made good posture a habit, use the following to remind you to “straighten up:”

• Leave sticky notes in plain sight on your desk and in areas where you spend a lot of time.
• Get lumbar support pillows for the chairs at work and at home (these can be a bit uncomfortable at first, but are terrific reminders to straighten up).
• Enlist your coworkers, friends, and family to help you avoid poor posture.
• Adjust the seat and mirrors in your vehicle so that you are compelled to sit in a neutral spine position.

Over time, good posture will become habitual, just as poor posture did. Fortunately, this is one habit that serves a healthy purpose and costs nothing to feed.

Good Posture is a Habit Worth Keeping

Don’t let poor posture rob you of your quality of life. By making simple adjustments throughout your daily activities, you can improve your health and avoid developing some chronic conditions.

In this article, you discovered the differences between good and poor posture, what you can do to eliminate bad posture, and how you can make it a healthy habit.

While the effects of habitual bad posture are gradual, they can cause serious health problems as you mature and get older. Just by making a few simple changes, you can make good posture a permanent habit and help your body perform at its peak.

Sources:
https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture
https://my.clevelandclinic.org/health/articles/4485-back-health–posture
https://acatoday.org/content/posture-power-how-to-correct-your-body-alignment
https://medlineplus.gov/guidetogoodposture.html

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

5 Benefits of Sleeping in a Cold Room

December 19, 2018 By Heather

If you could look younger, sleep better, and save money this winter by doing this simple trick, would you?

Because a subtle temperature change can maximize your sleep while improving your bodily functions, everyone should know the impact and simple adjustments to accomplish this.

yourfootpalace.com explains how the body’s core temperature is related to sleep, uncovers the most significant benefits of sleeping in a cold room, and answers frequently asked questions about sleep and room temperature.

Core Body Temperature and Sleep

Our core body temperature is regulated by the hypothalamus and kept between 96.8 and 100.4 degrees Fahrenheit during every 24-hour cycle.

Within a normal circadian rhythm, a warmer core temperature is associated with being alert and energetic. It is when the core temperature drops that drowsiness and sleep occur.

Knowing core temperature influences your sleep state is already a plus, but there are additional benefits that enhance your overall well-being.

What Sleeping in a Cold Room Can Do for You

Before you go cranking up the thermostat and jumping under all the blankets and comforters, check out these 5 benefits you get from sleeping in a room that’s kept between 60 and 68 degrees Fahrenheit:

1 – Fall Asleep Easier – A cooler room can aid the body in lowering its core temperature, naturally signaling that it is time to sleep.

2 – Fight Insomnia – According to a study by the University of South Australia, insomniacs have a higher core temperature and are kept awake while their bodies are losing the heat that is interrupting or delaying their sleep.

Lowering the temperature in the bedroom can help fight insomnia by dropping the body’s core temperature. Read more at http://w3.unisa.edu.au/unisanews/2004/June/insomnia.asp

3 – Uninterrupted Sleep Cycles – Sleeping in a cold room helps you stay asleep, and in turn, allows you to cycle through the critical sleep stages naturally.

When sleeping in a warmer environment, you are more likely to wake up throughout the night as your core temperature may rise.

If your core temperature rises too fast or too high, this may trigger you to sweat. Sweating is one of the body’s ways of cooling itself off, as well as a mechanism to try and maintain the sleep cycle.

When you wake up shivering, your core temperature has dropped too far. Shivering is one of the body’s mechanisms (muscle movement) to warm itself.

4 – Improved Melatonin Production – Melatonin is the body’s natural sleep hormone and a powerful antioxidant, and its production increases while sleeping in a cooler environment.

An increased melatonin level works to keep you asleep throughout the sleep stages, and aids in slowing the aging process! Ready to turn down the thermostat yet?

5 – Increase Your Metabolism – Sleeping in a cold room works to rev up your metabolism which in itself helps to lower your risk of disease, and boosts the production of growth hormones.

These growth hormones work to mend muscle tissue, aid in the healing of bone fractures, and are used by children in their growth stages.

Lower the Thermostat and Avoid Overheating While Sleeping

Your overall health and well-being are dependent on your ability to consistently get a good night’s sleep. Sleeping in a cold room can help you do this while saving money on your heating bill. It’s a win-win situation.

In this article, you discovered how the body’s core temperature is directly related to the quality of your sleep, the most significant benefits of sleeping in a cold room, and answers to frequently asked questions about room temperature and sleep.

Your health, looks, and well-being are directly related to your ability to rest. Your uninterrupted sleep stages are of your mind and body’s greatest necessities, and you can enhance your sleep while maintaining your circadian rhythm by sleeping in a cold room.

Sources:

https://blog.dana-farber.org/insight/2016/09/whats-the-connection-between-night-sweats-and-cancer/
http://healthysleep.med.harvard.edu/healthy/science/what/characteristics

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Foot Palace Massage Spa Athens

 1720 Epps Bridge Pkwy Ste 106, Athens, GA 30606
 (706) 521-5290

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