Category: Wellness Blog

From an annoying ache to an agony so tremendous to the point that changing positions while sleeping is such a big deal, it only goes to show that you need an immediate back pain medication.

 

There are many possibilities that go hand in hand with it like injuries to the muscles, ligaments or disks that have occurred during an activity such as having to lift heavy mass of objects.

 

It can even be brought about by a pinched nerve, swelling infection, spinal arthritis, rare tumors, thinning osteoporosis and bone scoliosis. However, there are some that their level of vulnerability is factored genetically making it more prone to stress.

 

Back pain medication can range from utilizing analgesics that reduces inflammation, restores proper function and prevents injury recurrence. Most patients recuperate even in the absence of residual function loss. However, if there is no noticeable reduction in the twinge after 72 hours of self- care, it is already a must to contact a doctor.

 

Here is a list of simple back pain medication that you can perform at the comforts of your own home:

• Varying temperatures

Utilizing hot and cold compresses have never been scientifically proven for back pain medication but it has been tested to allow greater mobility for some individuals. Following a trauma, patients should apply a bag of ice wrapped in towel to the fragile sport for up to 20 minutes each day. After two to three days, a heat pad is then applied for brief periods to relax muscles and escalate blood flow.

• Retire comfortably.

In 1996, a Finnish study revealed that persons who continue with their respective works without being able to have bed rest prior to the onset of injury have better muscle flexibility than those who did for one week. Others also suggest that such back pain medication results to secondary complications like psychological depression, decreased muscle tone and blood clots in the legs. In the evenings, patients should lie on a single side with a pillow placed between the knees.

• Sweaty calisthenics

Performing an exercise is the most effective manner if you desire speed in your back pain medication. It is important especially for people who have skeletal irregularities to maintain and build strength muscles. If you do not know of any, you can always ask your doctor for reference. For sure the list that they will give includes swimming and walking to say the least. There are also movement therapies to develop proper posture.

• Therapeutic pins

Acupuncture is a kind of back pain medication that involves the insertion of needles. It is the size of human hair strand along the precise points throughout the body. Experts of this believe that it triggers the release of naturally transpiring painkilling elements called peptides. It also keeps the body’s flow of energy back to normal.

 

As people get older, back and neck pain becomes extremely common. The condition affects not only the physical health of these individuals but also their social and economic well-being. Back and neck pain can disrupt work, routine and other daily activities you engage in. In fact, the condition is one of the leading causes of doctor’s visits and one of the most common reasons why people miss work.

 

However, while back and neck pain can make your life awfully difficult, majority of cases are treatable without resorting to surgery. There are also certain management steps you can take in order to handle the issues that may arise as a result of back and neck pain. These measures will not only help relieve the pain but also help you reduce the likelihood of recurrences of this condition.

 

Causes

In most instances, back and neck pain is caused by strains or other injuries to the muscles and ligaments surrounding the spinal column. These, in turn, may be caused by sports injuries or a sudden increase in physical activity to which the individual is not accustomed.

 

Viral infections may also cause flu like symptoms that are often accompanied by muscular pain affecting the neck and the back. The condition is known in medical circles as myalgia.

 

Another possible cause of your back and neck pain is the degenerative change that your spine undergoes. A person’s spinal column is made up of individual bones (vertebrae) that are joined together by the intervertebral discs, joints, and ligaments. All these combined forms the strong but flexible structure of your spine.

 

As a person ages (middle age and beyond), back and neck pain occurs because of the wear and tear of your intervertebral discs and other associated components of your spine. The number one cause of these degenerative changes is movement. Motion causes the neck (cervical) and the lower parts (lumbar) of the spine to gradually break down.

 

Being biological structures, your ligaments and joints will try to heal and repair themselves but as a result, your spine also becomes deformed with several bulging discs, buckling ligaments, and bone spurs. These changes could also affect the canals through which the nerves pass through, pinching them as a result.

 

Treatment

Although there is no definitive cure, back and neck pain is a highly treatable condition. The most common therapy used to treat back, and neck pain is medications with pain-killing or anti-inflammatory properties.

 

Passive physical therapy used in conjunction with exercise (active physical therapy) is also another option. Hot or cold compresses are applied to the area affected to alleviate the pain. Other modalities may also be used, including the application of electric impulses to override the muscular spasms that so often characterize back and neck pain.

There are two kinds of back and leg pain. One is acute or short term back and leg pain which could last from periods of a few days to a few weeks. This type of back pain is quite common and may affect four out of five adults in the United States. The other type of back and leg pain is chronic, lasting for more than two months.

 

Chronic back and leg pain may be a symptom of a more serious condition. It is advised that you visit the doctor if you suffer from back pain that lasts longer than the normal two weeks to two months.

 

Here are some of the more common causes of back and leg pain:

 

Lumbar Spine Stenosis

 

This is a degenerative disease of the lumbosacral spine, affecting up to 90 percent of the U.S. population, most of them belonging to the middle aged or elderly age group. The disease is a major cause of morbidity, disability, and lost productivity.

 

In lumbar stenosis, the cauda equina roots, a type of nerve found inside the spine, are entrapped within the dural sac, causing excruciating, and incapacitating back and leg pain. This entrapment of the cauda equina roots is a result of progressive hypertrophy of any of the osseocartilaginous and ligamentous elements, soft tissues that surround the spinal canal.

 

Additionally, the degenerative changes or trauma could rupture or herniate the intervertebral disc, which is composed of a gelatinous, centrally located nucleus purposes and a peripherally located annulus fibrosus.

 

Lumbar stenosis mostly affects men and the middle aged to the elderly, although it could also occur in women and younger patients. Back and leg pain is the earliest complaint of this condition, which is often treated with some of the self-care methods available. This results in delay in diagnosis.

 

Sciatica

 

Sciatica is a condition affecting the sciatic nerve. Since this nerve travels from the lower back through the buttocks and into the leg, the pain often occurs in any of these affected areas. Back and leg pain as a result of sciatica can be more or less severe and is caused by a herniated lumbar disc.

 

The degeneration (herniation) of the disc causes it to compress onto one of the contributing roots of the sciatic nerve, causing sharp back and leg pains to shoot up. Often, the pain in the leg, posterior thigh, or foot can be much worse than the accompanying lower back pain. At the onset, the patient usually experiences severe pain in the buttocks which runs all the way down through the legs or foot. In some cases, there is even no accompanying back pain.

 

 

Treating back and leg pain resulting from any of the two disorders mentioned will involve treating the disorders themselves. Any of the usual type of treatments available for normal back pains will provide little relief, if at all.

 

 

Study after study has revealed the importance of a balanced diet to good health.  Eating a balanced diet, one that is rich in all the various minerals and vitamins needed for a healthy body, can present quite a challenge for vegetarians and vegans.

 

That is because maintaining a good balanced diet in the absence of one entire food group, such as meat and poultry, can be difficult.  Meat and other animal products contain significant amounts of important nutrients, such as protein, calcium, and B vitamins.

 

Vegan diets present an even larger problem, since vegans go a step farther and eliminate dairy products and eggs as well as meat.  Vegans often have trouble getting the vitamin B12 they need and often must rely on vitamin supplements for this important nutrient.

 

Of course, that does not mean that vegetarians and vegans cannot enjoy good health.  Many vegetarians and vegans can and do enjoy levels of health much better than their carnivorous peers. It simply means that vegetarians need to pay somewhat closer attention to their dietary needs, and to be on the lookout for signs of dietary deficiencies.  The key to a healthy vegetarian or vegan diet, as with all types of diets, is practicing moderation, eating a variety of foods, and keeping nutritional needs in balance.

 

One of the most frequently cited concerns by family members and friends of vegetarians and vegans is how they will get the protein they need from a diet devoid of animal flesh.  However, getting sufficient protein is usually not a concern for vegetarians, since most American diets tend to contain more protein than they need.

 

Vegetarians who eat dairy products can get all the protein they need from dairy products, from soy-based products and from beans, nuts, lentils, and seeds.  There are many non-animal sources of protein, so most vegetarians should not have a problem getting sufficient protein.

 

Even vegans, who eschew all animal-based products, even milk and dairy products, typically do not have a problem with protein deficiency.  That is because nuts, seeds, lentils, pinto beans, split peas, soybeans, garbanzo beans, black beans, white beans, kidney beans, navy beans and many more all have lots of protein.

 

Vegan meals are often rich in tofu and other soy-based products, and these products contain sufficient protein to meet the needs of most vegans.  In addition, the many bean based vegan recipes are excellent sources of protein.  For instance, a cup of cooked beans contains the same amount of protein as a two-ounce serving of meat.

 

As with protein, nutritional deficiencies are generally of no more concern to vegetarians than they are to the general population.   Vegetarians who follow a balanced, nutritious diet should have no problem meeting their daily nutritional needs.

 

Vegans on the other hand, are more susceptible than vegetarians to nutritional deficiencies, particularly vitamin B12, calcium and vitamin D.  That is because the most common sources of these important nutrients are all animal based, either meat or dairy products.

 

Of these three nutrients, the hardest to replace on a vegan diet is vitamin B12.  The primary sources of vitamin B12 in the diet are all animal based.  For this reason, vegans are generally advised to take vitamin B12 supplement, or to eat foods that have been fortified with vitamin B12.  There are several such foods on the market, including nutritional yeast and soy milk.

 

Calcium is also a concern for vegans since the primary sources of dietary calcium are milk and other dairy products.  Again, calcium fortified foods such as some soy milk and certain cereals are important to maintaining a healthy vegan diet.  The same is true of vitamin D, another primarily animal-based nutrient.

 

The bottom line is that it is possible to maintain excellent health while avoiding meat and dairy products.  The key is to follow a well-balanced diet, get plenty of exercise, and make smart food choices.

One of the biggest challenges facing those trying to follow a healthy diet is the local restaurant.  Eating out presents special challenges, such as not knowing how the food was prepared, how much fat it contains, and whether the healthiest ingredients were used.

Many restaurant chains, and even some fast-food restaurants, have recognized the demand for healthier menu choices, and they are working hard to satisfy that demand.  All too often, however, the healthy choices on a restaurant menu are limited and unappealing.  It is important, therefore, to pay close attention to the menu and make the healthiest choices possible.

One of the most important thing diners can do to eat healthy at restaurants is to be proactive.  Diners should not be afraid to ask how a dish is prepared, or what ingredients are used in its preparation.  If the server does not know, ask him or her to check with the chef.  A good chef will be happy to answer such questions, and to make modifications in the recipe if needed.  In addition, most restaurants will happily accommodate special needs, such as low fat or low sodium dishes.  After all, the restaurant is there to serve its patrons.

Some of our favorite tips for healthy eating in restaurants include:

• One good rule of thumb to use when dining out is to order entrees that are grilled, baked or broiled. Deep fried dishes are best avoided.  If you are unsure how a dish is prepared, do not be afraid to ask.
• Portion size is just as important at the restaurant as they are at home. That means ordering the petit fillet instead of the full-size steak, requesting half size portions of French fries, and maybe even forgoing that tempting dessert.  Choosing leaner cuts of meat or fish is also a good way to eat healthier.
• When choosing side dishes, ask if steamed vegetables are available. Steamed veggies are an excellent, low fat, low calorie choice for many diners.  Vegetables that are fried, au gratin, or prepared in cream or butter sauces are best avoided.
• When ordering salad, ask if fat free choices are available. Most restaurants have several fat free or low-fat varieties of salad dressing available.  If no low-fat option exists, request the dressing on the side so that you can control the amount that is used.
• When ordering soup, choose broth-based soups, and avoid bisques or rich soups like cream of crab or cream of broccoli. A simple vegetable soup is a delicious and low-fat alternative.
• Replace high fat, high calorie French fries with healthier alternatives such as fresh fruit or an unbuttered baked potato. Most restaurants will be happy to accommodate such special requests.
• In Italian restaurants, stick with the tomato-based sauces and avoid cream or heavy Alfredo sauces. A simple pesto sauce without meat is a good choice for most pasta dishes.
• When dining at oriental restaurants, go with the steamed rice and stir-fried vegetable entrees. Avoid the heavy sauces and request that your meal be prepared with less oil.  In addition, try to choose dishes that feature less meat and more fresh vegetables.
• Choose a light dessert of fresh fruit or sorbet. When ordering traditional desserts, order one and share it with your dining partner.

Finally, when dining at a fast-food restaurant, it is important to avoid the temptation of super sizing the meal.  Fast food restaurants often make their larger portions more attractive by pricing them competitively, but a big part of healthier eating is to control portion sizes.  In addition, most fast-food chains now offer healthier alternatives, such as salads and baked potatoes, as well as prominently displayed nutritional information.

While dining out certainly presents challenges to those trying to enjoy a healthy lifestyle, there is no reason to forgo the pleasure of an occasional meal out.  By following the guidelines listed above, and by adding some creative tips of your own, you can make dining out a healthy experience as well as a pleasant one.

Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the correct number of fruits and vegetables recommended for a healthy diet.

 

That is a shame, since eating enough fruits and vegetables just may be the single most effective thing you can do to improve your overall health.  The five a day approach to healthy eating may be the single most important strategy you can adopt for a healthier lifestyle.

 

The many health benefits of eating fruits and vegetables have been established for quite some time now.  Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions.  Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.

 

Fruits and vegetables have a lot of advantages besides just their nutritional importance.  For one thing, they taste great and add a great deal of variety to everyday meals.  Fruits and vegetables come in such a wide variety of colors, textures, and flavors that they can be used in virtually every meal.  Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

 

In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements.  For instance, foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaw’s, and green leafy vegetables are rich in beta carotene.  Beta carotene is vital for healthy skin and eyes.

 

In addition, most varieties of fruits and vegetables contain vitamin C, another important vitamin, and a strong antioxidant.  Good sources of vitamin C include Brussels sprouts, citrus fruits, strawberries, broccoli, nectarines, and kiwi fruit.  Many fruits and vegetables, including spinach, broccoli, and avocadoes, are also good sources of vitamin E, another excellent antioxidant.

 

Men and women alike should always strive to eat a healthy diet, but women have an extra incentive to get all the nutrition they need.  Proper nutrition is essential to a healthy pregnancy, and some of the baby’s biggest nutritional needs happen before the pregnancy is discovered.  Folic acid is perhaps the best-known essential nutrient for pregnant women.  Folic acid has been proven effective at preventing a variety of birth defects, including Spina Bifida.  Good dietary sources of folic acid include Brussels sprouts, broccoli, spinach, and oranges.  In addition, due to its importance to women of childbearing years, many common foods such as cereals and breads, are supplemented with folic acid.

 

In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber.  Adequate fiber in the diet is important in preventing heart disease and some kinds of cancer.

 

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low calorie nature of these foods.  Fruits and vegetables contain exceptionally low levels of fats, and a diet low in fat can be quite effective for long term weight loss.  In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

 

With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables.  Not only are fruits and vegetables delicious and nutritious, but they can be quite inexpensive as well.  Buying fruits and vegetables that are locally grown, and that are in season, is usually the most cost-effective way to get the freshest fruits and veggies at the lowest possible cost.

 

This buying strategy also helps to ensure a steady stream of new fruits and vegetables every month, as some go out of season while others are just coming in.  Trying a variety of different fruits and vegetables, including some you may not be familiar with, is also a great way to create exciting new dishes and prevent yourself from becoming bored with the same old diet.  Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in fruits and vegetables.

 

Everyone has heard the news about antioxidants and their importance to good health and proper nutrition. It seems the more scientists learn about antioxidants, the more their value and potential increases.  Antioxidants have shown promise in everything from preventing heart disease to slowing the degeneration of the eyes and brain.

 

Antioxidants work in a straightforward way. What makes them so effective is their ability to neutralize a group of highly reactive, highly destructive compounds known as free radicals.

 

The production of free radicals is a normal bodily process, and it is part of the process of breathing and living.  Free radicals are normally neutralized by the body’s natural defense system, rendering them harmless.  However, anything that weakens the body’s natural defenses weakens its ability to fight off these free radicals. Those weakening agents include environmental pollution, excess UV radiation and even excessive consumption of alcohol.

 

When free radicals are not properly neutralized, the body is left open to damage.  Free radicals can damage the structure and function of cells in the body, and recent evidence suggest that free radicals contribute to the aging process and may play a role in a great many illnesses, including cancer and heart disease.

 

While vitamin supplements containing antioxidants such as vitamin C can be important, there is no substitute for a healthy diet. It is estimated that foods contain more than 4,000 compounds that have antioxidant qualities. Eating a healthy diet is the only way to take advantage of these antioxidant properties.  In addition to the well-known antioxidants like vitamin C and vitamin E, healthy foods like fruits, vegetables and whole grains also contain lots of lesser antioxidants.  Scientists are only now discovering the important role these lesser-known antioxidants have in keeping the body healthy.

 

Let us examine some of the dietary sources for the major antioxidant vitamins.

 

Vitamin C

Vitamin C is probably the most studied of all the antioxidant vitamins.  Also known as ascorbic acid, vitamin C is a water-soluble vitamin found in all bodily fluids, and it is thought to be one of body’s first lines of defense against infection and disease.  Since vitamin C is a water-soluble vitamin, it is not stored and must be consumed in adequate quantities every day.  Good dietary sources of vitamin C include citrus fruits such as oranges and grapefruits, green peppers, broccoli and other green leafy vegetables, strawberries, cabbage, and potatoes.

 

Vitamin E

Vitamin E is a fat-soluble vitamin that is stored in the liver and other tissues.  Vitamin E has been studied for its effects on everything from delaying the aging process to healing a sunburn. While vitamin E is not a miracle worker, it is an important antioxidant, and it is important that the diet contain enough vitamin E.  Good dietary sources of this important nutrient include wheat germ, nuts, seeds, whole grains, vegetable oil, fish liver oil and green leafy veggies.

 

Beta-carotene

Beta-carotene is the nutrient that gives flamingos their distinctive pink color (they get it from the shrimp they eat).  In the human world, beta-carotene is the most widely studied of over 600 carotenoids that have thus far been discovered.  The role of beta-carotene in nature is to protect the skins of dark green, yellow, and orange fruits from the damaging effects of solar radiation.  Scientists believe that beta-carotene plays a similar protective role in the human body.  Sources of beta-carotene in the diet include such foods as carrots, squash, sweet potatoes, broccoli, tomatoes, collard greens, kale, cantaloupe, peaches, and apricots.

 

Selenium

Selenium is one of the most important minerals in a healthy diet, and it has been studied for its ability to prevent cell damage.  Scientists see this ability to protect cells from damage as possibly important in the prevention of cancer, and selenium is being studied for possible cancer preventative properties.  It is important to get the selenium you need from your diet, since large doses of selenium supplements can be toxic.  Fortunately, selenium is easily found in a healthy diet.  Good sources of dietary selenium include fish and shellfish, red meat, whole grains, poultry and eggs, and garlic.  Vegetables grown in selenium rich soils are also good sources of dietary selenium.

 

 

One of the most frequently cited reasons that diets and attempts at healthy eating fail is boredom.  Many people simply do not know how to keep a healthy diet interesting day after day, and it can be quite a challenge.

 

Given the huge variety of fruits, vegetables, whole grains, meats, and other healthy foods at the local grocery store, however, it is possible to create exciting, nutritious meals that will keep boredom at bay.

 

Your key to healthy eating

The key to the success of any plan for healthy eating is to eat what you like, but to exercise moderation when it comes to the less healthy foods.  Improving your level of health and fitness does not mean forgoing that piece of chocolate cake, for instance.  It does mean, however, limiting yourself to one piece.  A healthy diet contains all types of foods, including carbohydrates, proteins, and even fats.  The key is choosing foods that provide the best combination of taste and nutrition.  After all, if your diet consists of foods you hate, you will not stick with it.

 

The revised USDA food pyramid contains five major food groups – grains, vegetables, fruits, milk and dairy, and meat and beans.  When choosing foods from these groups, it is important to eat a wide variety of foods from every food group.  Doing so will not only give you a great deal of variety and keep boredom from setting in, but it will provide the best nutritional balance as well.  In addition, the widely known micronutrients, such as vitamin A, vitamin D, vitamin C, etc. all foods contain a variety of macronutrients, like fats, proteins, fiber, and water.  Though present in extremely tiny amounts, micronutrients are vitally important to good health.  That is why a healthy, varied diet is so important.

 

In addition, when choosing foods from within the various food groups, some choices are naturally better and healthier than others.  For instance, choosing skim or 2% milk instead of full fat whole milk is a good way to cut down on both fat and calories.  And choosing poultry or lean meat is a great way to get the protein you need every day without extra fat, cholesterol, and calories.

 

Likewise, cereals and breads that carry the whole grain label are healthier than those who do not.  Even in the world of fruits and vegetables some choices are better than others.  For instance, peaches packed in heavy syrup add unnecessary sugar to the diet, while those packed in water or juice provide only good nutrition.

 

There has been a trend lately to add vitamin fortification to food, and this can sometimes be a good way to maximize nutrition.  It is important to remember, however, that proper nutrition comes from a healthy diet, not from vitamin supplements.  It is fine to buy calcium fortified cereal, but the bulk of your calcium intake should still come from milk, dairy products, and green leafy veggies.

 

Choosing the best foods

Knowing the five major food groups and how much of each to eat every day is only part of the picture.  The other part is choosing the best foods from within those food groups.  That means things like choosing the leanest cuts of meat, using egg substitutes instead of whole eggs, choosing the freshest fruits and vegetables, etc.

 

Even with fruits and vegetables, some choices are better than others.  Some fruits, such as avocados, for instance, are packed with fat and calories.  It is important to check the nutritional qualities of the fruits and vegetables you buy, and not simply assume that all fruits and vegetables are equally healthy.

 

One way to maximize nutrition while minimizing cost is to buy fruits and vegetables that are in season.  Fruits and vegetables that are in season are usually quite a bit cheaper than those that must be shipped hundreds or even thousands of miles, and they are generally much fresher too.  Of course, depending on where you live, there may be varieties of fruits and vegetables that are not available locally, so the northerner in search of citrus fruits will just have to watch the sales and buy accordingly.

For people who suffer from a skin condition such as athlete’s foot, there is nothing more frustrating than to see the ugly remnants of the infection on the skin not to mention the itchiness and foul odor it brings.

Characterized by itching and burning sensation in the feet, athlete’s foot can also result to skin peeling, cracking, and extreme pain along with bleeding or redness of the foot soles.

Athlete’s foot usually occurs when the feet or other areas of the body stay moist and warm and eventually becomes irritated with fungus. This skin condition can also be acquired when a person has direct contact with the objects or persons infected by the fungus.

 

When Prevention Becomes the Ultimate Solution

Tinea pedis or athlete’s foot is considered as a fungal infection of the skin of the feet. A skin infection in the foot caused by a fungus known as “trichophyton,” athlete’s foot can be a major skin condition if it’s not treated and prevented early. It is best to visit a dermatologist or podiatrist to cure the problem before it gets worse.

If you are advised by the physician to use medication—either topical or oral—make sure that you educate yourself about the proper prevention of athlete’s foot to keep it from being recurrent. These simple rules of good hygiene can keep you away from the persistent fungi that cause athlete’s foot:

 

1. Bear in mind the importance of washing. Washing your feet with soap and water often and drying them properly—especially the toe webs—can eliminate the moist and warm areas where the fungus thrives.
2. Avoid wearing footwear such as shoes, socks, slippers, or foot towels owned by another person. To avoid the spread of infection, do not wear someone else’s footwear especially if the person already suffers from athlete’s foot.
3. Choose shoes that are made from natural materials such as leather. Whenever possible, don’t wear footwear made from synthetic materials such as rubber shoes daily because it suffocates your feet. Wear footwear that allows air circulation.
4. Keep your footwear properly ventilated by exposing it to air for at least a day before using it again.
5. Opt for open-toe shoes or sandals especially during warm or humid weather. Tight footwear is one of the major causes of athlete’s foot so make sure that you allow your feet to breathe.
6. Wear rubber sandals or water shoes when using public showers or locker rooms to avoid being infected with the fungus.
7. Be meticulous about your socks. Make sure that you always wear clean and dry socks. If possible, choose white socks that are made from cotton or acrylic so it can absorb extra moisture from your feet. If you are prone to sweating, make sure that you bring along spare pairs of clean socks so you can change you’re your feet are soaked. Do not wear colored to avoid irritation caused by the dyes.
8. Use your shoes alternately. Whenever possible, avoid wearing the same pair daily especially if you work out in a gym.
9. Use anti-fungal foot products such as powders and sprays to absorb extra sweat in your feet. These can also help eliminate the fungus and bacteria in your feet.
10.  Keep your bathroom and shower floors always clean and disinfected.

Summary:

Hydrating, like diet, is extremely important in fitness and in sport in general. If the body does not get enough calories during physical effort, it can take them from its own ‘deposits’ of adipose tissue, or even from the muscular proteins; but when water is insufficient, things are much more complicated and there are bigger risks for the body.

  

Article Body:

Hydrating, like diet, is extremely important in fitness and in sport in general. If the body does not get enough calories during physical effort, it can take them from its own ‘deposits’ of adipose tissue, or even from the muscular proteins; but when water is insufficient, things are much more complicated and there are bigger risks for the body.

 

Water is involved in all the metabolic processes, so not providing the body with enough liquid can have therefore perturbation of the bio-chemical reactions, which directly influences the effectiveness of the training and even the practitioner’s state of health.

 

Physical effort, especially the aerobic one, leads to dehydration through perspiration (which regulates the temperature of the body, preventing over-heating). There is an extremely strict rule which imposes drinking water (liquid) before, during and after physical effort. Besides regulating the body temperature, correct hydrating helps eliminating the toxic substances resulted during and after the training (urea, sodium, etc.) easier; hydration acts like a ‘means of transport’ through perspiration and urine. Thus, the metabolism of blood sugar, lipids and proteins is developed in good conditions, ensuring contraction force for short time and especially for resistance efforts.

 

There is also the opposite of dehydration – over hydration, due to excessive consume of water. In this situation, besides the inconvenient of very frequent urination, the blood vessels are overloaded, and this leads to making the work of the heart, which must provide a much too big volume of pumping, more difficult. Therefore, the effectiveness of the training is hindered, and the sport performance does not get to the expected level. The sensation of ‘heavy body’ can also appear for the practitioner of common fitness.

 

As for the type of liquids, the sportsman must supervise the level of effort which produces dehydration and melting of the glycogen reserves. Besides water, the practitioner can use isotonic drinks, (which have an electrolytic composition like the one of the bodies) or liquids containing sugar easy and quick to absorb by the body (fructose, glucose, dextrose, etc.). All of these can contribute to fast restore of the glycogen reserves of the body. It is advisable to drink the liquids in small and frequent doses, so that the body assimilates them better and they do not briskly overload the body during effort.

 

Both in over hydrating and in dehydrating, there is the risk of ‘putting to work’ too much the renal excretory function. Over hydrating can have therefore significant elimination of electrolytes, which are precious for the body (potassium, sodium, iron, zinc, etc.), and they need to be replaced from sources as natural as possible (fruit, vegetables, mineral water, etc.). In case of dehydrating, the volume of urine will be severely diminished because the body will try to retain mineral salts and vitamins. Besides unwanted deposits, renal lithiasis, gout, etc., a very severe consequence of this effort of the body to retain liquid is renal blocking.

 

Correct hydrating involves a certain discipline, which means that liquids must be consumed repeatedly during the day, not only during physical effort. A person must not get to feel thirst. This is only an extremely late alarm, signaling that the right quantity of water has been missing from the body for a couple of hours. Except while eating and immediately after, in order not to perturb digestion by excessive diluting, a real prophylaxis of dehydrating and over hydrating can be made through correct, constant, and preventive consume of liquids.