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When I talk to clients or participants at trainings I facilitate, friends and others about self-care, there is a resounding and recurring notion that implementing a self-care plan requires a lot of time and money. This isn’t a surprise to me. For years, I also carried this belief. I thought that having extra time and money were key components to maintaining a self-care practice. After all, without time how will you get to do the things you want to do, and without money, how will you finance your self-care activities?

There is also a misconception about what self-care is.  What usually comes up as a definition of self-care is spa days, time at the hair salon on regular basis, gym time and vacation. While all these activities are examples of self-care activities, the reality is that for many people these activities can be outside of their reach. Limiting our self-care definition to just a few select activities can hinder our ability to recharge ourselves.

Despite these beliefs, there is growing general agreement that self-care is essential for our overall well-being. Self-care is an effective way to manage stress and a key factor in keeping healthy physically and mentally. The definition of self-care that I have adopted is that of a practice that allows us to strengthen our bodies, minds, and souls.

The great news is that there are many ways to fulfill this endeavor. There is no one-way of doing it and there isn’t such a thing as one size fits all. Self-care can be practiced as it best fits people’s lifestyles, time and resources. And there are many free things that you can do. So let’s forget those standardized self-care checklists and create your own list based on what works for you.

To help incorporate self-care into our daily lives, I propose that rather than doing self-care as a one-time only extravaganza when we feel burned out, we sprinkle self-care throughout our day or week.

Here are a few ideas how:

Mindfulness Meditation. We can take what I call mini vacations through mindfulness meditation, a practice has been proven effective to reducing stress and preventing and managing mental health disorders like depression and anxiety. There are many types of mindfulness exercises. One such exercise is deep breathing. We can dedicate as little as 5 minutes a day to deep breathing (or as many times as you need it throughout the day). During our breathing exercises, we focus on our breath, inhaling slowly in and out through our nose.

Visualizations. With the deep breathing, we can add visualization, imagining a place that brings us tranquility and peace as we deep breath in and out or a past happy memory. We can do a variation to our breathing exercises reciting positive affirmations about ourselves or reflecting on things that are going right in our lives. But this is just one possible exercise. Mindfulness is much broader than that. As best put by mindfulness guru Jon Kabat-Zinn, mindfulness is paying attention on purpose in a particular way to what is arising and the present moment. I encourage you to look more into mindfulness.

Time management. Self-care involves self-awareness on the tasks that you can handle and those that may be too much. Practice saying no to extra commitments when your plate is already full or asking for help. Having too demands on us can lead to stress and overwhelming feelings.

Doing things that bring you joy. Do an inventory of things you truly enjoy— starting with little things to big. What is feasible to sprinkle into your day? For some people, it may be drinking your favorite cup of tea, lighting up a candle, listening to your favorite music on the way to work or while at home, going on a bike ride, spending quality time with family and friends, watching their favorite TV show, doing your favorite hobby, etc. Whatever it may be, make it a consistent part of your practice.

Creative Release Outlets. We have seen the explosion of “adult coloring books” marketed as stress reduction tools, and there is evidence to back this up. The trick of coloring is that it is an activity that requires focusing in one task and as we color or paint, it allows us to express ourselves and set free of our worries, even if it is just for a few moments. This can be a fun activity to do alone or with kids. If coloring isn’t your thing, try journaling.  You can experience a sense of release by writing when you are feeling stressed, frustrated, tired, etc., or you may simply enjoy chronicling your positive experiences and looking back to it when you need inspiration or extra boost.

Connecting with nature and exercise. Nature has healing and self-soothing power. A walk in our local park or outside can be the break someone needs and it is not only good for overall physical health but for it improves our mental well-being.

Exercise is an important part of staying healthy both psychically and mentally. One of the things I commonly see is that we may get excited about an exercise routine but that excitement may dwindle or barriers begin to creep in. Instead of thinking of exercise as one more thing to do, think about it as something you need to do for your survival, just like you need to eat, breathe and sleep. To this, adding a self-care buddy that you can enjoy your activity with may make the journey much easier and more fulfilling. Exercise does not have to break your bank. Take to your local park and walk the recommended 30 minutes a day, either during your lunch break, before or after work or get off the metro or bus a few stops before your destination and walk the rest.

Connecting with others. Connecting with others has been found to be a key factor in maintaining our mental health. While we may interact with people throughout the day either through work, school or at home, what I am talking about is having meaningful connections and relationships of people you enjoy spending quality time with. The kind of people who bring you joy, lift you up, listen to you and support you and vice versa.

While technology and social media have great benefits, too much of it can hinder our ability to be present and it can prevent us from enjoying what’s around us. Unplugging occasionally from technology and social media is vital in our quest to taking care of our minds.

Take small breaks during the day. Beyond your lunch break, take small breaks as needed during the day. Make it an intentional practice to move around in your office, school or home. Instead of sending that email to your colleague, walk over to deliver your message in person if feasible.

Self-care buddy. This is my personal favorite: designating someone to hold you accountable on your self-care journey. At work, appoint colleagues who can remind you to have lunch and/or someone you can go on a walk with when stressed. At home, appoint loved ones who can support you in staying healthy and remind you of your commitment to yourself.

Use smartphone apps to support your practice. Some of my favorite are Calm and Bloom. Calm has different visualization images like beaches, mountains, rainforests with natural sounds that match the images. You have to try it to see the impact. You will literally be transported to those places.  Bloom is an app where you can include daily reminders including inspirational notes that you can load with images (your own pictures or from stock) and music. In this app, you can include reminders such as remembering to take a break, remembering to take a deep breath. You can schedule those messages to pop up throughout the day. It is kind of fun to get the messages when you least expect them but when you need them the most.

These are just a few ideas of endless activities you can do to keep up with your self-care. What may work for one person, may not work for another. The key to self-care is doing activities that can nourish our minds, bodies, and souls. The tools are within our reach to practice consistently, as a necessity, as a way of survival just like breathing and eating.

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Cheryl Aguilar is a licensed clinical social worker, LICSW, LCSW-C, founder and lead therapist of Hope Center for Wellness, LLC, a multicultural behavioral health and training consulting practice serving DC metro area residents and organizations. She founded and co-leads Social Workers United for Immigration, a DC based network of social workers committed to the well-being and the advancement of immigrants and immigrant rights She can be contacted at caguilar@thehopecenterforwellness.com.

          
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How To Win America’s Fight Against The Opioid Epidemic

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Every day, an astonishing 115 Americans die from opioid overdoses, according to a 2017 report from the Center for Disease Control and Prevention. Approximately half of these deaths are due to the misuse or abuse of prescription opioid painkillers (such as Vicodin, Oxycontin, and morphine). Beyond that, increasingly, deaths come from overdoses of the illicit drugs heroin and fentanyl, which are often used after people become addicted to or misuse prescription opioids.

Each day, more than 1000 people are sent to the emergency room for prescription opioid misuse. In many of these cases, opioids were used along with alcohol or medications meant to treat anxiety or seizures (such as Xanax, Ativan, and Valium). When people ingest such mixtures, they face a heightened risk of injury or death as their breathing slows or stops.

Effective treatments exist. But as treatment for over-dosing is increasingly available, treatment for addiction is still not accessible to many of those who need it. Access to effective treatments for opioid addiction is the missing piece in America’s unsteady fight against the opioid epidemic.

Success in Fighting the Opioid Epidemic

Gains in the fight against the opioid epidemic have been made on several fronts. The physicians and nurse practitioners who prescribe America’s medications are being trained to be more judicious in their use of opioids to treat pain. They are also learning to consider, whenever possible, non-opioid medications and other treatments that don’t come from a pharmacy at all. National guidelines have been established for methods of relieving surgical, cancer-related, and chronic pain without opioids. Taken together, all these efforts are saving lives and reducing the volume of prescription opioids that can be diverted to illicit uses.

Similarly, emergency first responders and trained laypeople now have tools to help prevent deaths from opioid overdoses. Lives have been saved in many communities by the administration of naloxone – a medication which blocks the effects of opioids on breathing centers and reverses overdoses.

But what happens after emergencies – or to prevent them? Treatments for addiction can reduce the likelihood that people addicted to opioids will overdose and die. And such treatments are vital because, like any other chronic illness such as diabetes or heart disease, untreated addiction becomes more severe and resistant to treatment over time.

The Missing Piece – Access

What most of America is sorely missing, however, is sufficient access to the addiction treatments that are the most effective – and not enough efforts are currently underway to increase such access. Currently, the best estimates suggest that only one out of every ten patients seeking drug abuse treatment can actually get into a program. To sharply reduce U.S. opioid deaths, proven forms of treatment should be readily available, on demand, to all who need them. Policymakers, civic leaders, patient advocates, and journalists, should consider the following steps:

  • Treatment and reimbursements should be evidence-based. Research shows that the most effective approach is medication-assisted therapy (MAT), where patients are given methadone, buprenorphine, or naltrexone, alongside therapy to combat addiction. Too many private payers pay for treatments based on mistaken ideas. For example, detoxification is known to be highly ineffective against opioid addiction, yet it is widely practiced and reimbursed.
  • Insurance and other reimbursement systems need to acknowledge that addiction is a chronic disease that almost never goes into remission after a one-time treatment. Treatment for addiction needs to be ongoing and long-term, just like treatments for diabetes or heart disease. But currently most health insurance companies will only cover one treatment episode or a fixed number of treatment days per year.
  • Early, intensive treatment is the most effective and less costly over time. Currently, most insurance companies will only cover outpatient treatment for opioid addiction, and will only reimburse intensive inpatient treatment if the first effort fails. Evidence shows that in many cases, the opposite approach would work better: start with intensive treatment rather than with minor steps that allow time for the disease to progress.
  • Many opioid addicts could be treated within America’s current primary care systems. Two effective medications, buprenorphine and naltrexone, can be prescribed by primary care providers. With appropriate waivers, for instance, a physician can treat up to 100 patients with buprenorphine.
  • Medications need to be supplemented with therapy. Because most primary care clinicians do not have the resources or practice partners to provide the therapies patients need in addition to medications, they often limit the number of addicts they treat or avoid treating them altogether. The answer lies in making behavioral health providers more readily available to work with primary care providers, who could then prescribe effective medications more readily.
  • Patients brought to hospitals for opioid addiction and overdose should be enrolled in therapy and other treatment on the spot. Many patients with opioid addiction end up in hospitals and emergency rooms. The current approach is to stabilize them medically and then tell them, as they are discharged, to seek further treatments. But many do not follow up or have adequate access to the help they need. A better approach would be to start treatment while addicts in crisis are at the hospital – and directly transfer them to an addiction treatment facility upon discharge.
  • Jails and prisons are other places where opioid addicts need treatment. Efforts to bring medication-assisted therapy to the incarcerated could mitigate the larger opioid crisis – and also reduce the rate at which ex-inmates commit new offenses and cycle back to prison.

The bottom line is clear: Increasing access to proven treatments for all addicts who need them would save and improve countless lives, and effectively counter America’s current opioid crisis.

Read more in Peggy Compton and Andrew B. Kanouse, “The Epidemic of Prescription Opioid Abuse, the Subsequent Rising Prevalence of Heroin Use, and the Federal Response” Journal of Pain and Palliative Care Pharmacotherapy 29, no. 2 (2015): 102-114.

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Do I Have to Enroll in Medicare if I’m Still Working at 65?

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One of the most common questions asked by seniors these days is “Do I need to enroll in Medicare if I’m still working at 65?” The answer isn’t black and white. It depends on multiple factors and personal preferences. If you don’t plan on retiring at 65, you are going to want to ask yourself these questions to figure out when you should enroll in Medicare.

What is the Size of My Employer?

The first thing you need to consider when deciding to enroll in Medicare at 65 is the size of your employer. If you work for a small employer with less than 20 employees, you need to enroll in Medicare when your Initial Enrollment Period arises.

Medicare will become your primary insurance and your group plan will be secondary. Your group plan monitors your age, so there is a chance that they will stop paying your claims if they realize you are eligible for Medicare and don’t have it. You will also have late enrollment penalties later on because you missed your Initial Enrollment Period for Medicare.

If your employer has 20 or more employees, it’s considered a large employer. When working for a large employer you have three options during your Initial Enrollment Period.

  • Stick with your group plan and delay enrolling in Medicare until you retire.
  • Disenroll from your group plan and enroll in Medicare.
  • Have both your group plan and Medicare for extra coverage.

It’s advisable to research and compare premiums costs for both your group plan and Medicare to see which option is best for you. If you choose option one, you will have a Special Enrollment Period once you retire to enroll in Medicare without penalty.

Do I Have Retiree Benefits?

Retiree benefits are health plans that some employers offer to their retirees. Medicare is the primary insurance for these types of health plans. This means you need to enroll in Medicare if you have retiree benefits.

One type of plan that retirees often ask about is COBRA. COBRA allows the retiree to have health coverage up to 18 months after their retirement. However, Medicare requires you to enroll within the first 8 months of having COBRA if you are over 65. Keep in mind that COBRA can also stop paying claims if they realize you are eligible for Medicare, yet you don’t have it.

What if I Don’t Sign Up at All?

Choosing to not enroll in Medicare when you are expected to can cost you a world of trouble. You can end up getting late penalties and delayed coverage if you don’t sign up on time. Yet we see this all time. A healthy person decides not to enroll and doesn’t realize that later he will have considerable penalties because he simply didn’t know the rules.

In this scenario, he must now wait until the next General Enrollment Period (GEP) which begins January 1st and ends March 31st. When you enroll during the GEP, your coverage doesn’t start until that July. This means that you have gone months without health coverage.

How Can I Enroll in Medicare?

Most people qualify for premium-free Part A, so you might as well enroll in at least that when you are first eligible. If you do decide to enroll in full Original Medicare when you are first eligible, you will be safe from the chaos that occurs when you don’t enroll on time.

If your group plan has decent drug coverage, you don’t have to enroll in Part D for drug coverage. Be sure to check if your group plan includes drug coverage because if it doesn’t, you will need to enroll in Medicare Part D.

You can enroll online at the Social Security website, in person at the Social Security office, or over the phone during your Initial Enrollment Period (IEP). Your IEP is a seven-month period. This one-time window begins three months before the month that you turn 65 and lasts for three months after the month that you turn 65.

Can I Disenroll from Medicare if I Return to Work?

Sometimes people retire and then decide to return to work, perhaps in a new field or part-time. If your new employer has more than 20 employees and offers health insurance coverage, you can enroll in that coverage and drop your Medicare Parts B and/or D if you want to. This will save you from paying those premiums. Be sure to confirm that your employer’s plan is equal to or better than Part D benefits so that you don’t incur a penalty later on when you re-enroll in Part D.

There is usually no need to disenroll from Part A since Part A costs nothing for most people. It can coordinate with your employer coverage and potentially reduce costs if you incur a hospital stay. Just keep in mind that you cannot contribute to a health savings account while enrolled in any part of Medicare, so if your employer plan provides an H.S.A., you’ll want to keep that in mind.

Later when you decide to stop working again, you’ll have a special election period to re-enroll in Parts B and D.

Dealing with Medicare while you are still working at 65 can be difficult. It’s important to learn what type of coverage your employer has along with what changes might be made once you get Medicare. Doing your research ahead of time can help you avoid any enrollment mistakes.

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What Drives Racial and Ethnic Disparities in Prenatal Care for Expectant Mothers?

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Prenatal care — health care for pregnant mothers — is one of the most commonly used forms of preventive health care among women of reproductive age. Prenatal care represents an important opportunity to detect, monitor, and address risky health conditions and behaviors among expectant mothers that can impact birth outcomes.

Both delayed prenatal care (i.e., care initiated after the first trimester of pregnancy) and inadequate prenatal care are associated with poor infant health outcomes such as low birth weight. Although researchers continue to debate precise causal effects, studies suggest that prenatal care brings important benefits — including reductions in maternal smoking, lower rates of preventable pregnancy complications like high blood pressure, and better management of the mother’s weight after giving birth. Furthermore, mothers who initiate care earlier are more likely to take their infants to well-baby visits after their babies are born.

As with other forms of healthcare, we see significant racial/ethnic disparities in access to and use of prenatal care. Although researchers have explored overall disparities in health outcomes rooted in differences in health insurance coverage, education, family income, and county-level poverty, more remains to be learned about how such factors affect various racial/ethnic inequalities.

Such knowledge is critical for achieving national public health goals and for addressing gaps in health outcomes for pregnant women. My research explores this area and can point to solutions that can improve and equalize health care for various groups of women and their children.

Disparities in First Trimester Initiation and Adequacy of Prenatal Care

My research quantifies how various factors contribute to gaps in prenatal care among non-Hispanic white, non-Hispanic black, and Hispanic women. By combining county-level U.S. Census data with rich data on children born in 2001 from the Early Childhood Longitudinal Study, I am able to pinpoint factors that typically cannot be considered simultaneously. For example, I can explore the effects of both maternal access to transportation and the availability of physicians in various counties.

My results reveal significant disparities among black, Hispanic, and white mothers in terms of the start of prenatal care in the first trimester of pregnancy. Although approximately 89 percent of whites initiate care during the first trimester, only 75 percent of black mothers and 79 percent of Hispanic mothers do so. Mothers from these groups also experience disparities in the adequacy of prenatal care they receive. Approximately 79 percent of non-Hispanic whites experience at least adequate prenatal care, while only 68 percent of Hispanic mothers and 69 percent of black mothers receive adequate care. What explains these differences? Here are the key findings from my research:

  • Socioeconomic characteristics like education, family income, and participation in the Special Supplemental Nutrition Program for Women, Infants, and Children explain far more of the racial/ethnic gaps in prenatal care than any other factors. These factors explain over half of black–white disparities and nearly half of Hispanic–white disparities in first trimester prenatal care initiation. Socioeconomic characteristics also explain far more of the racial/ethnic gaps in prenatal care adequacy than any other group of factors (although these factors account for considerably more of the black-white gap than the Hispanic-white gap).

  • Maternal health and characteristics of pregnancies (such as maternal age and number of previous pregnancies) explain 8.8 percent of black-white differences and 8.7 – 9.7 percent of Hispanic–white differences in the timing of the start of care in the first trimester. But differences in the adequacy of care are not related to maternal health or pregnancy characteristics.

  • Types of insurance coverage – whether women are covered by Medicaid, private insurance, or have no coverage — explain similar small percentages of differences in the timing of first trimester care, but again do not account for gaps in the adequacy of care.

  • The location of prenatal care facilities – in physicians’ offices and public health clinics — explained 4.7-6 percent of black–white gaps in timing of the start of care and 2.9-4.9 percent of Hispanic–white disparities. Location of care explained about 8.3 percent of black–white gaps in the adequacy of care but did not explain Hispanic-white gaps.

  • Maternal behaviors like smoking and state of residence and count-level conditions did not significantly contribute to racial and ethnic disparities in the initiation of prenatal care. But the availability of local gynecologists and state of residence did help to narrow black–white gaps in the adequacy of prenatal care, although these factors did not influence gaps in the adequacy of care between Hispanics and whites.

Addressing Socioeconomic Factors to Improve Prenatal Health

My research suggests that large and persistent socioeconomic disparities are primary contributors to racial/ethnic gaps in the timing and adequacy of prenatal care. This finding is not surprising — pregnant women with lower incomes and levels of formal education often do not have the resources necessary to obtain care early and often. However, participation in the Special Supplemental Nutrition Program for Women, Infants, and Children made a difference for pregnant women, suggesting that this public program can help meet the financial needs that remain an important barrier to timely and adequate prenatal care.

My findings suggest that policymakers should endeavor to help disadvantaged populations gain expanded access to healthcare. Medicaid expansions through the 2010 Affordable Care Act provide one promising intervention. Although such expansions target childless poor and near-poor adults, women who receive coverage prior to pregnancy can end up enrolling earlier in prenatal care; and they can obtain continuing help with the management of chronic health problems, potentially improving outcomes when their babies are born.

Ultimately, as my research shows, reducing economic inequality may help to close racial and ethnic disparities in prenatal care. Read more in Tiffany L. Green, “Unpacking Racial/Ethnic Disparities in Prenatal Care Use: The Role of Individual-, Household-, and Area-Level Characteristics,” Journal of Women’s Health 27, no.9 (2018).

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Effective Self-Control Strategies Involve Much More Than Willpower, Research Shows

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It’s mid-February, around the time that most people waver in their commitment to the resolutions they’ve made for the new year. Many of these resolutions – whether it’s to spend less time looking at screens, eat more vegetables, or save money for retirement – require us to forego a behavior we want to engage in for the one we think we should engage in. In a new report, leading researchers in behavioral science propose a new framework that outlines different types of self-control strategies and emphasizes that self-control entails more than sheer willpower to be effective.

The report comes at a time when environmental pressures and societal problems are making strategies for boosting self-control more important than ever, says Angela Duckworth, a University of Pennsylvania psychology professor and one of report’s authors.

“Temptations are arguably more readily available, more creatively engineered, and cheaper than any time in history,” Duckworth says. “Junk food gets tastier and cheaper every year. And then there’s video games, social media, the list goes on. In parallel, there are public policy issues such as obesity, educational underachievement, and undersaving that result, in part, from failures of self-control.”

Duckworth’s coauthors on the report– published in Psychological Science in the Public Interest, a journal of the Association for Psychological Science–are Katherine L. Milkman (The Wharton School of the University of Pennsylvania) and David Laibson (Harvard University). George Loewenstein (Carnegie Mellon University), a leading researcher in the science of decision making, is an author of an accompanying commentary.

Based on their comprehensive review of available research, Duckworth, Milkman, and Laibson propose a framework that organizes evidence-based self-control strategies along two dimensions based on how the strategies are implemented and who is initiating them.

They observe that in some cases the best self-control strategy involves us changing the situation to create incentives or obstacles that help us exercise self-control, such as using apps that restrict our phone usage or keeping junk food out of the house. In other cases, it’s more effective to change how we think about the situation — for example, by making an if­-then plan to anticipate how we’ll deal with treats in the office — so that exercising self-control becomes more appealing or easier to accomplish.

Other strategies work better when someone else implements them for us. For example, our electricity company might use social norms to prompt a change in our thinking, showing us how our energy usage compares with that of our neighbors. And policymakers often use situational constraints to prompt behavior focused on the long-term. Examples range from incentives (e.g., tax rebates for eco-friendly building materials) to penalties (e.g., raising taxes on cigarettes and alcohol). Employers are increasingly using another type of situational constraint, defaults, to encourage employees to save for retirement; many are requiring people to opt out of an employer-provided retirement plan if they don’t want to participate.

The strategies, drawing from insights in psychological science and economics, can inform the efforts of policymakers, employers, healthcare professionals, educators, and other practitioners to address pressing issues that stem, at least in part, from failures in self-control, the authors write.

Identifying four types of self-control strategies that go beyond willpower sends an important message, Loewenstein writes in his commentary, given that people often believe willpower is sufficient despite its high failure rate. One of the reasons people tend to fail in their New Year’s resolutions is “naivety about the limitations of the brute-force approach and ignorance of the far more effective strategies enumerated in the review,” he writes.

But Loewenstein notes some important caveats to keep in mind when interpreting the research, which the researchers also acknowledge in the report. Many studies have examined self-control strategies in small groups of participants over brief periods of time, which raises questions about whether they will remain effective if implemented at a broader scale and how long the effects will last.

Duckworth, Milkman, and Laibson hope that their review helps to integrate existing research on self-control from several disciplines into a comprehensive whole.

“There is an urgent need for a cumulative and applied science of self-control–one that incorporates insights from theoretical traditions in both psychological science and economics,” the researchers write. “We hope this review is a step in that direction.

The full report and commentary are available online.

Report: Beyond Willpower: Strategies for Reducing Failures of Self-Control https://journals.sagepub.com/doi/full/10.1177/1529100618821893

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Important Things An Active Person Should Know About Feet

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Most of us take thousands of steps a day by foot. An active person or someone who participates in sports will likely use their feet even more. We use our feet every day for very important reasons, but many of us still neglect to care for them. Paying more attention to our trotters can result in more attractive and healthier feet, so why do we ignore them? To learn more about your feet and the importance of foot care, read on.

The Proper Shoes Make A Difference

Ill-fitting shoes can cause blisters, bunions, and foot pain. Athletes and runners are especially prone to foot discomfort. Your shoes should always fit your foot, allowing adequate room for your toes to move, and supplying the appropriate support and cushioning. If you are a runner, investing in a good pair of running shoes is highly recommended. Basketball players, dancers, tennis players, and golf players should also wear shoes which are comfortable and suitable for their individual needs.

Foot Odor Is Caused By Sweat And Bacteria

Active people are especially prone to foot odor because they tend to sweat more. Sweating is healthy and is your body’s natural way of cooling itself, but it can lead to some nasty bodily odors. Foot odor is often characterized by a cheesy, vinegary smell. The feet are full of sweat glands and these glands can excrete up to a half-pint of moisture a day.

The best way to prevent foot odor is to keep the feet dry and clean. Washing your feet every day, changing your socks frequently, and alternating your shoes can greatly reduce unpleasant foot odors. It is important to alternate your shoes because bacteria and moisture can build up inside of footwear, which is what causes the bad odors. Letting your shoes fully dry out before wearing them again is recommended. In addition, there are various foot deodorizers available for those who suffer from foot odor.

Foot Fungus Is Preventable

Fungus loves feet because the inside of your shoes provides them with the perfect breeding ground. Damp and dark, your well-worn shoes attract the organisms which cause athlete’s foot and toenail fungus. Once fungus invades, it can be hard to get rid of. If the conditions are right, fungal infections can live on your feet for years.

Active individuals should take preventive measures against foot fungus by wearing clean socks, washing the feet often, and wearing protective shoes in public places which can harbor fungus.

If you contract nail fungus or athlete’s foot, it is important to treat it with topical creams and antifungal medications. Doing so prevents the fungus from spreading and getting worse. The sooner the condition is treated, the easier it will be to manage.

Your Feet Can Be Linked To Your Health

Certain diseases like diabetes and peripheral arterial disease can cause symptoms in your feet. Undiagnosed diabetes is known to cause dry skin because glucose levels affect sweat and oil production in your feet. Loss of feeling in the feet due to nerve damage is also a common symptom of diabetes.

Peripheral arterial disease (PAD) can cause thin, shiny skin on the feet. PAD causes poor blood circulation and raises your risk of heart attack and stroke. If your feet show any signs of circulation issues, consult your doctor promptly.

Taking care of your lower extremities and looking for any unusual signs and symptoms is the best way to maintain healthy feet. Keeping your feet clean and rotating your shoes is also a good idea, especially if you are active. Doing so will prevent foot odors and fungal infections. Your feet are essential to your body, so treat them as such.

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The Mind-Body Connection

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One of the most important things I learned from my experience of depression was how closely linked my physical and mental well-being are.  In the thick of it, I remember many days of trying to figure out why I felt so low.  I talked through with my therapist all the various stressors which could have been affecting me that day. This included all my thoughts and feelings, and possible resolutions to my troubles. Only to figure out later on that I hadn’t had enough sleep the night before…and when I got enough sleep the next night, my mood was hugely improved.

It’s still true if I don’t sleep well, I’ll invariably feel a bit low the next day.  Not to the extent that I’m depressed, but I definitely notice being more irritable and sensitive to things which wouldn’t normally bother me that much.  Being sick is another example of when not feeling great physically affects my emotional resilience and makes everything else that much harder.  On one occasion, when I was horribly sick and sleep deprived, I burst into tears because I dropped my toast, butter side down, on the kitchen floor!

And who hasn’t heard of the phenomenon of being “hangry” ie: getting so hungry you start getting angry.  I’m sure this is a regular for me coming up to lunchtime at work.

The Mind-Body Connection

It seems so obvious now, the mind-body connection is important, but it took me such a long time to figure it out.  For the longest time, I didn’t realise every little fluctuation in my level of happiness didn’t necessarily indicate anything major going wrong other than my body trying to say, “take care of me, please!”  Of course, sometimes there are other things going on when you’re feeling down. But I guess I found it useful to realise that my physical health is connected to my emotional well-being, too.

Now that I’m working as a therapist, I’ve noticed this theme with clients as well.  Whenever someone says to me they are having a bad day, the first thing I ask about is how they’ve slept, whether they’ve eaten, or if they are sick at the moment.  Of course, the answer is not always this simple but I’ve been surprised at the number of people who will say, “Actually, I didn’t sleep at all last night…and now you mention it, no wonder I’m feeling a bit crappy today.”

Separating Mind and Body

These days we are very good at separating mind and body.  Our mind – our thoughts, perspectives, moods, and emotions – almost seems like a completely different thing to our physical experience of the world.

These days, it’s essential to think about our physical and mental well-being as interconnected and it’s equally important to take care of both.  I’m not one to preach about what this might mean for you. I’d be the last person to advocate that everyone should stick to any particular health regime – I’m firmly from the school of doing whatever works for you!

But I think what it boils down to is a little self-care (and for me personally, a healthy dose of balance) is good for both body and mind. I find noticing the effect of one on the other is helpful in understanding my experience of the world.

What are your thoughts on the mind-body connection?

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