We all want to be happy. The problem is, we don’t always know how to get there. We have so many different sources of stress in our lives, and we are surrounded by negativity on social media and the news.

Speaking from my own experience, I often have to choose happiness moment by moment rather than taking on the entire day.

This blog post will discuss why it’s crucial for you to make happiness a goal (and not an elusive, random occurrence) and how you can do that.

Wake Up and Be Present

Be mindful of the moment instead of dwelling on negative thoughts or letting your mind wander and drift. Eckhart Tolle explains it as “Living in the now.”

In his book ‘The Power of Now,’ he explains that the past is no longer “real,” and the future is an illusion, so the only reality is now.

And although we may feel depressed, we can often ask ourselves if we have a problem NOW, at this moment. If we can not look back (regret) and avoid looking too much forward (fear), then we can often find peace in the present moment.

This concept has helped me.

Get Up Earlier

You may not consider yourself a morning person. But research has shown that people who wake up earlier tend to be happier than those who hit the snooze button a couple of times.

And when you’re not feeling well-rested, it’s much easier for unhappiness to set in, so make time for sleep and try waking up at least 15 minutes earlier each day until your alarm feels less jarring.

I don’t need an alarm because I have a 4 AM Wake UP call from my CAT! As long as I went to bed early, I’m grateful for the early morning.

It’s peaceful. I have my coffee, computer, and my favorite blanket with me sitting in my massage chair.

No matter how cranky I wake up, mornings are sacred. To me, “hope” comes with the morning, where “hopelessness” comes with the dark.

That being said, nobody better talk to me before I’ve had my coffee.

Surround Yourself with Light

If you can, get some natural sunlight whenever possible. I feel so much better sitting by my window while I work, allowing the sun to pour in.

Your depression may cause you to avoid the light. But it’s essential to get some.

Turn on the lights in your home. I keep a salt lamp nearby even though the Vegas sun where I live keeps my home well lit.

There are unique lamps that help you get the Vitamin D you need in less sunny areas that can help fight depression.

Take a Walk Outside

The fresh air, the sunshine — all of this can help you feel better and more energized. Even an evening stroll around your neighborhood can have remarkable effects on your mood.

I call my daily walk my “gratitude walk.” I don’t take a podcast with me to play or fast-paced music. Instead, I focus on things I’m grateful for. If it’s a tough day, I start with the simple things.

I’m grateful for the sweatshirt that is keeping me warm on this walk. I’m thankful for the time I carved out for myself to take a walk.

I’m grateful for the morning coffee that fueled me before the walk. I’m grateful for the new walking shoes that are healing my 49-year-old sore feet.

Once I start the gratitude, it tends to flow, and before I know it, I’m feeling much better. It’s hard to feel depressed and grateful at the same time.

Set The Right Goals

We all have goals we want to achieve. But if they feel unattainable or too far away, this can only lead us into more depression!

It would help if you had something attainable on the horizon so you know how close happiness is (even though it’ll take hard work) because then there’s some hope of getting there.

In my life, I have found the darkest days to be when I feel “hopeless” about a situation or life in general.

If your goals are too big, break them down. You can’t change a mountain without taking it one step at a time.

And the same goes for your life goals!

When we get discouraged, our minds often focus on all of the challenges ahead and forget about what needs to be done today to make progress tomorrow. This thought process leads us right into negative thoughts — and then depression.

Instead, take things day by day as you work towards your goal! Celebrate small wins as they come because while they may seem insignificant now, each victory will add up over time until finally there’s nothing but positivity left (remember that quote: “Rome wasn’t built in a day”).

If your goals are too small, you may begin to feel that there is nothing worth “going” for anymore. You may need to create something new and exciting that will challenge you.

Boredom can undoubtedly be depressing in a TYPE A personality.

Get Involved

It might be time to reactivate that social life. Don’t be afraid to reach out and make new friends, either near or far.

If there’s a particular hobby you’re interested in but have been neglecting for the sake of your depression, it might be time to get back into that game!

Think about joining an organization where like-minded people are involved with things they love — you’ll find connections and companionship alongside your passions.

You don’t need much more than one other person to make this happen! Join a book club, take up painting lessons, go on hikes; anything goes as long as you enjoy what you do!

I picked up genealogy and love it. There is something about the history and connections that I love. It also feeds my passion for logic puzzles.

Eat Healthily

I have now discovered that eating bad is the worst thing I can do for a balanced mood. And the one food that affects me most is sugar!

Eating healthy is not just about looking good in your swimsuit but also feeling great. The food you eat can significantly impact how you feel, and it’s worth investing some time into making healthier choices for meals each day.

A little goes a long way when it comes to eating better — you don’t need to overhaul your diet overnight!

It may be helpful to start by replacing one unhealthy meal with something more nutritious or swapping out junk food snacks for fresh fruit; eventually, these small changes will add up over time.

Certain foods are known to increase dopamine which is a mood booster.

Some of these dopamine-increasing foods are dairy selections like milk and eggs, dark chocolate, bananas, nuts, and foods high in Omega-3’s like fish.

I also picked up an herbal tea habit. I’ve found that certain teas improve my mood. I love the “Menopause Tea” from Full Leaf Tea, The Live Fit green tea, and the Stress Tea (to name a few).

I also take a daily supplement.

Play Music

Music certainly has a way of turning a mood around. Music is a personal thing, so find what works for you.

For me, it’s upbeat music I can dance to. It helps if the song has positive messages and reminds me of something I’m grateful for in my life. I’ve been known to blast the Transiberian Orchestra’s Carol of the Bells Christmas song in the middle of the Summer.

Some people like listening to instrumental songs or instrumentals only. I enjoy fast-paced violin music when I’m cooking in the Kitchen. I also find church hymns soothing in the Kitchen and those are usually “hummed-hymns.”

Watch a Feel-Good Movie

I don’t know about you, but when I get depressed, true crime and Netflix binges like “The Sinner” are what I naturally gravitate to. They are dark. And of course, that one thing we want is the last thing we should do when we are feeling dark!

Depression days are the days to find a feel-good movie or show. It may take you a bit to get into it, but when it does, you can be swept away and suddenly realize how great you feel.

My recent binges have included: Bridgerton, Anne of Green Gables, and Relative Race.

Work Out

One of the best ways to turn around a bad mood is to get that adrenalin going and get those endorphins.

I’m not talking about crazy intense workouts unless you love them. Just get your heart rate going by doing cardio and strength-training exercises for 20–30 minutes. You’ll feel better in no time flat!

The satisfaction of knowing you did something good for yourself can boost the mood on its own.

Take a Bath or Shower

It wouldn’t be a strange day for me to have two bubble baths during the day. A hot bath is a guaranteed way to feel relaxed after just a few minutes.

It can help you decompress, and the warm water relieves stress on your muscles which is a bonus if you are getting in those walks and workouts.

I like to turn on a 15-minute talk through meditation and try to be focused on the experience. It’s incredible how much better you can feel after letting go of the resistance.

Watch an Uplifting Youtube Video

You might think it’s cheesy, but it works. Depending on my energy level, I seek out videos by Eckhart Tolle, Abraham Hicks, Oprah, and Tony Robbins, to name a few.

I also enjoy interview-style Youtube videos with positive storylines and messages.

Get Dressed

I probably should have started with this one. It’s one of the simplest ways to shift a mood, and yet one thing depressed people tend not to want to do.

When you are depressed, getting dressed can be an overwhelming thought.

On days I get dressed, I feel better. On days I put on makeup, I feel better. On days I dress up, I feel unstoppable.

Get a Massage

For me, a great massage helps keep anxiety low. It gives me something to look forward to and something to be grateful for.

I use that time to meditate, quiet the mind, say affirmations, and visualize positive goals, dreams, and things I’d like to manifest.

Today I was brought to tears during my massage as I recounted the manifestations that were all visualized initially on the massage table and are now a reality.

I’ll just say it. Massages are Magic.

Get Help

Coming from a history of family depression, the darkest kinds, I know that sometimes, we just can’t pull ourselves out of it.

There’s nothing wrong with asking for help. My suggestion is to reach out to a professional.

Our friends and family want to help, but it will be challenging for them if they don’t understand depression.

Find a counselor, a minister, a teacher, or someone you trust.

In Closing,

Know that you are not alone. Depression is tough. The world we are living in today is more uncertain than it ever has been. Anxiety is at an all-time high.

We have to choose happiness over suffering and do anything in our power to fight off depression and choose joy.

Having a positive mindset and taking the initiative to be happy is the best way to combat depression. Here are 15 strategies that I find effective.

Whiskey is widely favored for its buzz and its ability to help get the mind to unwind.

There is something about whiskey that not many people know about; however, there are real health benefits to a whiskey habit as long as you drink it in moderation.

Whiskey was originally considered a medicine. While other liquor was forbidden during the Prohibition of the 20s, whiskey was allowed, and it was made available at pharmacies.

What follows are six ways in which whiskey can help you live a healthier life.

Whiskey, like champagne, may help prevent dementia.

A study published by the National Institute of Health in 2003, found that alcohol consumption, in general, helps lower the risk of dementia.

A 2011 study published in Germany found much the same thing. The studies recommended up to six alcoholic drinks a week to help lower the risk of dementia by half.

People who consumed more than six drinks a week, according to these studies, raised the risk of coming by other health disorders.

Whiskey helps make the heart healthier

Recent research published by Harvard University has found that drinking up to six small glasses of whiskey each week can help improve heart health and lower the risk of heart failure. Single malt whiskey is an incredibly rich source of antioxidants that can help the heart.

With no sugar, fat, or carbs, whiskey is good for the diet.

The Harvard study mentioned above also finds that whiskey helps, to some degree, to prevent type II diabetes. If you have diabetes, whiskey is one beverage that you’re allowed. Even sweet whiskeys contain no sugar.

Their sweetness comes from the various chemical compounds rather than from sugar. Whiskeys contain very little sugar even when they are colored with caramel.

If you have a cold, whiskey can help.

Whiskey is more prevalent in Scotland than anywhere else in the world. Among the Scottish, whiskey is well-known as a home remedy for colds.

They prepare a hot toddy drink with whiskey, hot water, honey and lemon, and sip on it to feel better. The alcohol in whiskey helps dilate the blood vessels and helps the body fight the infection more effectively.

Whiskey helps prevent cancer better than red wine.

Single malt whiskey is richer in ellagic acid than even red wine. Ellagic acid is an important antioxidant that helps fight free radicals in the body. If you like red wine for its health benefits, you should consider whiskey, as well.

Whiskey can lower the risk of a stroke.

Consumption of any alcoholic beverage, whiskey included, can lower your risk of a clot-related stroke by as much as 25 percent.

It’s important to remember, however, that your risk of stroke can increase when you drink more than one small glass of whiskey a day.

The secret lies in moderation.

Most people don’t think of whiskey as a beverage that can help their health, but it does come with benefits. With a light whiskey habit, you could beat stress, as well as help your health.

Neti pots can be made from plastic, glass, metal, or ceramic. People use Neti pots to clean their nasal cavities.

Sterilized water is used in combination with sodium chloride or salt, or a saline solution. When using the neti pot, the user tilts their head to one side with the spout placed in one nostril at a time.

Gravity takes over as the water drains out through the nasal cavity. This nasal irrigation process can be helpful for people suffering from allergy issues.

A Neti pot can be used daily as a nasal irrigation process. Sometimes allergy issues can result in sinus infections. Using the neti pot is effective in fighting off these infections as it cleans the nasal cavities.

When using the neti pot in conjunction with a natural health solution like colloidal silver spray, you can improve your immune system’s functioning.

Even after your sinus infection is gone, you can still use the neti pot each day, as well as the colloidal silver nasal spray to maintain a healthy immune system.

When your immune system is healthy, you significantly decrease the risks of getting another sinus infection or other health viruses.

You may not have wanted to use a neti pot because it can seem intimidating.

We’re taught how to hold our breath from a young age when trying to swim so we don’t get water in our noses. Now, with a neti pot, you need to pour water into your nose. It seems counterintuitive.

However, using the neti pot doesn’t involve pouring water into your nose, so it then goes down your throat, causing you to choke.

The idea is to tilt your head forward and to one side and then the other depending on which nostril you’re pouring the solution into.

You can search YouTube to find educational videos on how to use the neti pot correctly. Once you start and learn the right way to use it, and with regular usage, it will become easier to use the neti pot each day.

The best place to use the neti pot is in the bathroom, rather than in the kitchen sink. Lean over the sink with your head tilted to one side and place the pot’s spout into one nostril.

It’s essential to keep the same posture bent over the sink with your head leaning forward and tilted to one side. If you move while the spout of the neti pot is in your nostril, you run the risk of having the water solution go down your throat rather than out the other nostril.

It sounds more complicated than it is, but you can quickly get used to this process. The health benefits are definitely worth the effort in learning how to use the neti pot effectively.

While the water solution is flowing from one nostril and out through the other, you will still be able to breathe through your mouth. Don’t try to hold your breath. You don’t need to. Maintain that posture and keep breathing in through your mouth.

It is important to use purified water. The best option is to use purified or distilled water. You can boil water and wait until it cools down to a warm temperature that is safe to go through your nasal cavity without burning you.

Warm water is better.

You don’t want to use cold water. Using that can be uncomfortable, and you could catch a cold that way.

When boiling water, there are two options. You can boil a small amount of water and let it cool, then use it in the neti pot. If you don’t have the time to boil water and wait for it to cool each time you use the neti pot, there is another option.

You can boil a gallon of water. When it cools a little for safer pouring, you can pour it into a glass gallon jug better than storing it in plastic and keeping it at room temperature. If needed, you can then pour a small amount of that stored water and heat it in a pan for 5-20 seconds each time you use the neti pot, so it is slightly warmer.

This is according to personal preferences.

The best option is to purchase a saline solution from a health food store to add to the neti pot’s water. You can use crushed sea salt, which will quickly dissolve in the water.

Don’t use too much saline solution or sea salt. The recommended amount is a few drops of saline solution or a pinch of sea salt.

The neti pot does not have to scary.

It is simple to use if you take the time to learn the proper techniques. Don’t be afraid to mess up a few times when starting out. That’s going to happen. Don’t let that stop you from using it.

You can improve your immune system health when using the neti pot.

• 15 Strategies to Fight Depression
  Having a positive mindset and taking the initiative to be happy is the best way to combat depression. Here are 15 strategies that I find effective.
• 6 Ways You Probably Don’t Realize Whiskey Helps Your Health
  There is something about whiskey that not many people know about; however, there are real health benefits to a whiskey habit as long as you drink it in moderation.
• Benefits of a Neti Pot and How It Works
  Neti pots can be made from plastic, glass, metal, or ceramic. People use Neti pots to clean their nasal cavities.
• 15 Natural Remedies for Lowering Blood Pressure
  There are natural remedies for lowering blood pressure and reversing hypertension. If you’ve ever wondered why high blood pressure (hypertension) is called “the silent killer,” consider this:
• How to Heal Plantar Fasciitis Causing Heel Pain
  Have you been having pain at the bottom of your foot? This may be an indicator of Plantar Fasciitis. Here’s a guide on how to heal plantar fascitis that could be causing your heel pain. Disclaimer We sometimes provide information on various medical conditions, their diagnosis, and treatment. The material is only for the purpose […]

There are natural remedies for lowering blood pressure and reversing hypertension. If you’ve ever wondered why high blood pressure (hypertension) is called “the silent killer,” consider this:

1 in 3 Americans—about 70 million people—have high blood pressure, and as many as 11 million of them don’t even know they have it! 

This high blood pressure goes unnoticed because high blood pressure often doesn’t present with any signs or symptoms. A person could feel “fine” and still have blood pressure that’s too high.

Unfortunately, uncontrolled high blood pressure can eventually damage the blood vessel walls and strain the heart muscle, which has to pump harder to move blood around the body. 

Over time, this can increase a person’s risk for serious health complications, including heart disease, heart failure, heart attack, and stroke. 

The U.S. Centers for Disease Control and Prevention (CDC) recently estimated that high blood pressure was the primary or major contributing cause of death for almost half a million Americans in 2018.

What is High Blood Pressure, Exactly? 

This chronic health condition occurs when the pressure inside the blood vessels (the force of the blood pushing against the walls of the arteries) is consistently high. 

Hypertension is usually defined as a blood pressure reading of 140/90 mmHg or higher, although the American Heart Association considers 130/80 mmHg high enough to increase the risk of health complications.

While fewer than half of people with hypertension have their condition under control, high blood pressure is treatable and even preventable, especially when they make certain healthy lifestyle changes.

In this article, we’re listing some of the top evidence-based ways to improve your blood pressure without medication use naturally. 

One important disclaimer before we get started: this blog is for informational purposes only and is not intended as medical advice. 

Medical advice can only come from your doctor, and we encourage you to talk to your physician before making any changes to your diet and lifestyle. 

Never start or stop taking any medications without your provider’s supervision.

7 Foods to Help Naturally Lower Blood Pressure

Did you know a poor diet is responsible for an estimated 1 out of every 5 deaths worldwide? 

Doctors and researchers know dietary changes are one of the most critical ways someone can improve their health. A healthy diet is also essential for improving and controlling high blood pressure.

Whether you purchase these as supplements or enjoy them in their whole form, these foods, when added to your daily diet, can be an effective way to lower your blood pressure naturally.

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Garlic

Evidence suggests that garlic helps increase the amount of nitric oxide you have in your body. Nitric oxide is a compound that relaxes muscles and dilates your blood vessels, which can help lower blood pressure.

One 2013 study published in the Pakistan Journal of Pharmaceutical Sciences found that taking a daily garlic supplement for six months significantly lowered blood pressure in a dose-dependent and duration-dependent way. 

In other words, the more garlic a person took, and the longer they took it for, the better their blood pressure got.

A tip on enjoying garlic:

The main beneficial compound in garlic is a compound called allicin, known to lower inflammation and offer antioxidant effects. Allicin is produced after garlic is crushed or chopped (it’s also present in garlic supplements). 

So, be sure to crush or chop your garlic cloves at least 10 to 15 minutes before you eat it or cook with it to make sure you get the most out of its health benefits, according to the American Institute for Cancer Research.

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Flaxseed

Flaxseed contains several healthy plant compounds that may help lower blood pressure, including fiber, potassium, magnesium, and essential fatty acids.

I add flaxseed to my shakes or to any cold creamy dish like apple sauce or yogurt.

According to a 2015 meta-analysis and systematic review of 11 studies, consuming whole flaxseeds daily for at least three months may lower blood pressure, especially diastolic blood pressure. 

Diastolic blood pressure is the bottom number in a blood pressure reading and refers to the amount of pressure in the arteries when the heart muscle is relaxing and filling with blood.

Other seeds have shown to help lower blood pressure include pumpkin seeds and chia seeds.

I have a favorite cereal that incorporates many of these amazing ingredients.

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Hibiscus

People have been drinking tea made out of hibiscus flowers for centuries. It has several reported health benefits, including the ability to help lower blood pressure.

For example, one 2010 randomized, double-blind, placebo-controlled clinical trial published in the Journal of Nutrition found that drinking hibiscus tea daily for six weeks significantly lowered systolic blood pressure. 

Systolic blood pressure is the top number in a blood pressure reading and refers to the amount of pressure in the arteries when the heart muscle is contracting and squeezing out blood.

In this study, drinking hibiscus tea also helped lower diastolic blood pressure, but not significantly more than a placebo.

Hibiscus flower may interact with hydrochlorothiazide, a drug used to treat high blood pressure. So, people taking this drug shouldn’t drink hibiscus tea. 

You can also try drinking other teas shown to support healthy blood pressure levels, including green tea and peppermint tea.

Beets

Beets are a deep red root vegetable shown to help lower blood pressure even within hours after consuming it. 

While the benefits appear to be better after drinking raw beet juice, consuming beet greens and cooked beets can have a positive effect.

Beets contain nitrates, which may help lower blood pressure by relaxing the blood vessels.

Overall, getting more vegetables in the diet is considered an essential step in naturally lowering blood pressure. Other veggies shown to support healthy blood pressure and heart include carrots, Swiss chard, and spinach.

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Turmeric

Turmeric is a rich spice best known for its contribution to curry dishes. It contains many vitamins and minerals, including a compound called curcumin that has powerful anti-inflammatory effects.

While more research is being done, current studies suggest long-time use of turmeric may help lower systolic blood pressure. 

Taking turmeric with black pepper seems to help the body absorb its beneficial compounds more quickly, so keep this in mind when cooking with turmeric at home or looking for a turmeric supplement.

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Berries

Berries get their rich colors from plant compounds known as anthocyanins. 

Anthocyanins are potent antioxidants that can lower inflammation and increase nitric oxide levels in the body, which may help lower blood pressure in humans.

Think variety: researchers recommend incorporating a range of berries into your diet for optimal benefits, including blueberries, blackberries, raspberries, blackberries, chokeberries, cherries, and strawberries.

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Lemon

Lemon and other citrus fruits, including oranges and grapefruits, have been shown by science to have antihypertensive effects. 

Drinking lemon juice daily for five months (in addition to walking) lowered systolic blood pressure among female participants in a 2014 study published in the Journal of Nutrition and Metabolism.

One important caveat: you may have heard that grapefruit and grapefruit juice can interact with many medications, including blood pressure-lowering drugs. 

So, if you are taking any medications, be sure to check with your doctor before adding grapefruit to your diet.

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Bonus: 5 Other Ways to Fight High Blood Pressure (That Don’t Involve Food)

Get ample sleep every night. According to Mayo Clinic, sleeping for 6 hours per night or fewer is associated with an increased risk of hypertension (along with other health conditions ranging from cancer to dementia). So, aim for 7 to 9 hours of uninterrupted sleep per night in a cool, dark, or pitch-black room.

Stay physically active. Any amount of physical activity is better than none. But the American Heart Association says you should aim for at least 30 minutes of moderately intense exercise on most or all days of the week. This activity can lower your blood pressure and reduce other risk factors associated with heart disease, including obesity.

Reduce stress. Using healthy coping skills such as journaling, massage, and meditation (in addition to exercise) can reduce your stress level, causing your blood pressure to rise.

Donate blood. Weird, right? But some observational research suggests that people who donate blood regularly see better improvements in their blood pressure.

Take a deep breath. When you take a slow deep breath, you activate the part of your nervous system that helps lower your heart rate and blood pressure.

Conclusion

Lifestyle changes that may naturally control, prevent, or even reverse blood pressure can also benefit your health in other ways. So, no matter where you are on your health journey now is a great time to incorporate natural strategies into your lifestyle to improve your overall well-being.

And if you’ve never had your blood pressure checked before, or if you have a family history of hypertension, schedule an appointment with your doctor. The more knowledge you have about your current health status, the more empowered you’ll be to make positive changes.

Have you been having pain at the bottom of your foot? This may be an indicator of Plantar Fasciitis. Here’s a guide on how to heal plantar fascitis that could be causing your heel pain.

Disclaimer

We sometimes provide information on various medical conditions, their diagnosis, and treatment. The material is only for the purpose of enlightenment and it should not in any way be used to substitute medical professional advice. Before using the information, you should always consult a physician for further information.

The information is drafted for general and academic purposes. We will not take responsibility for any damages or losses that might arise because of the application of this information instead of consulting a medical professional.

In this regard, we will conduct an in-depth analysis of this disorder.

What is Plantar Fasciitis?

The word is derived from two words:

• Plantar– This refers to the sole of the foot
• Fascia– This refers to a fibrous tissue that usually connects bones and other parts of the body

When the two words are combined they form Plantar Fasciitis, which is a condition that is usually associated with the heel pain. Plantar Fasciitis is more prevalent in runners, overweight people, and those who wear shoes that lack adequate support structure.

The symptoms manifest as sharp, stabbing pain during the first few steps in the morning after waking up or after prolonged rest. The duration of the pain varies from one individual to another.

Many of the people suffering from the condition will experience inflammation to the tissue that covers the bottom of their foot.

Notably, you are at higher risk of suffering from Plantar Fasciitis if you:

• Are midlife or older with a potentialr reduction of the heel pads
• Are obese
• Have an unusual walking posture
• Frequently wear high heels
• Frequently wear shoes with worn out and thin soles
• Have tight heel cords
• Have Flat feet

Always remember as much as the disorder is prevalent in women, it also affects men.

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What are the Symptoms of Plantar Fasciitis?

Plantar Fasciitis is a condition that comes with several symptoms. Here are some pointers that may suggest that you have the disorder:

• Sharp and stabbing heel pain – As we’ve mentioned earlier, this is one of the most common indicators and the hallmark of Plantar Fasciitis. It manifests as a sharp pain in the heel, which is the area just behind the arch of the foot.
• Experiencing pain on the foot after prolonged rest– If you are experiencing sharp pain when you stand or walk after a prolonged rest period such as sleeping or sitting, it may be as a result of Plantar Fasciitis. This pain usually lessens or disappears after making a couple of steps or after standing for a while.
• Feeling pain when flexing– The disorder causes painful discomfort when flexing the toes and the affected foot upwards towards the shin. This symptom is common in people with tight Achilles tendons.
• Heel tenderness– If you realize you have a very soft heel that is painful when pressed, then it may be an indicator of Plantar Fasciitis.
• Burning sensation on the foot– People with Plantar Fasciitis normally experience a tingling sensation on the affected foot.
• Experiencing pain after prolonged activity- If you experience pain on the heel after strenuous exercise it may be as a result of Plantar Fasciitis.
• Limping– People with the conditions usually avoid putting weight on the affected foot, which leads to limping.

Always remember that the above symptoms are not always a conclusive indicator of Plantar Fasciitis. That’s why you should always seek the opinion of a qualified medical professional.

Causes of Plantar Fasciitis

Notably, planter Fasciitis sometimes occurs without any obvious reason. However, they are certain risk factors that increase your chances of developing this condition.

Some of them include:

• Age – over time, the effects of aging can increase the risk of developing this disorder.
• Foot Mechanics– A foot plays a crucial role in balancing the body’s weight. While anatomically the limb is just designed for this purpose and allowing mobility, there some cases of abnormalities in foot mechanics that might interfere with the process and lead to the development of Plantar Fasciitis. Having a high arch, tight Achilles tendons, abnormality in walking, and flat feet are some of the irregularities that can interfere with weight distribution.
• Standing for a long duration of time– People who are in occupations that require them to stand or for a long duration of time on hard surfaces have higher chances of developing this condition.
• Obesity– Excess pounds induce extra stress on the feet that may lead to the aforementioned disorder.
• Certain types of exercises– Some physical activities such as running long-distances, aerobic dance, and ballet dancing just to mention a few can lead to development Plantar fasciitis.
• Genetics– Some inherited genes may be more susceptible to muscle contractions. This scenario causes shortening and tightening of tendons. Tight Achilles tendon is a precursor to this condition.

Remember, by familiarizing yourself with the above risk factors, you will be able to take good care of your overall feet health.

How to Heal Plantar Fasciitis at Home

With Plantar Fasciitis, you experience a lot of discomfort from pain at the bottom of your heel. Even worse, it may take between 6 and 12 months for the affected foot to return to normal. This is why it is important to understand some home remedies that help to heal the condition fast.

Some of them include but not limited to:

• Using ice or rolling a frozen water bottle on the heel helps to reduce levels of inflammation significantly through stretching of the Fascia Band.
• Wearing protective gear at night such as Night Splint stops the Fascia Band from contracting while sleeping.
• Wearing day braces helps to keep the Achilles tendon and Fascia Band stretched preventing Plantar Fasciitis.
• Using Plantar Fasciitis Compression Socks helps to reduce inflammation and decrease swelling because they increase daily arch support.
• Wearing supportive footwear while running or walking helps to give your body proper support.
• Using supporting insoles helps to alleviate pressure on Fascia, which helps to give proper support to the feet.

What Happens when Home Remedies Fail?

As we mentioned earlier, Plantar Fasciitis affects different individuals differently. Sometimes you may try the home remedies discussed above, but still, the problem persists.

In any type of condition, if the problem seems to escalate, it is always important to secure help from a qualified medical professional.

They mostly recommend home remedies that are customized for a particular type of symptom.

Is there a Cure for Plantar Fasciitis?

As of date, there is no known cure for Plantar Fasciitis. even worse, millions of people suffer from this disorder. The best step of action when you experience heel pain is to manage the symptoms using the methods discussed above.

Most of the treatment techniques used by doctors are geared towards reducing inflammation and stretching the Fascia band. These treatments help to improve arch support underneath the feet.

Countering contraction of the Fascia when sleeping at night is also a great remedy. With many primary doctors just diagnosing the problem by recommending home remedies to manage the symptoms, many people suffering from Plantar Fasciitis are seeking help from chiropractors.

The good news is that only a small percentage of people suffering from the condition develop complications and reach the chronic stage.

If you realize that Plantar Fasciitis is not responding to routine treatment, it is advisable to seek help from an Orthopedist. At this stage, the medical professional introduces further options such as:

• Platelet-Rich Plasma Injections– PRP is used as an alternative therapy for PF and involves the use of injections that are guided by Ultrasound Technology to target and reduce pain.
• Steroid Injection– This is a technique used by Orthopedists to relieve pain temporarily. The downside of the method is that it may weaken the Plantar Fascia Band, which may lead to its rupturing.
• Shock-Wave Therapy– Involves the use of sound waves to hasten the healing process.
• Tenex procedure– This method is used to remove Plantar Fasciitis scar tissue by utilizing a minimally invasive procedure. In simple, it is a non-surgical method to get rid of Plantar Fasciitis scar tissue.
• Surgery– In extreme cases, surgery is the last resort that involves detaching Fascia Band from the heel bone. This procedure comes with inherent risks such as reducing underfoot support and weakening arches and should be avoided if possible.

Always remember that over 90 percent of people with this condition can be healed within 12 months of following the correct home remedy procedures such as wearing supportive shoes amongst many others.

How to Ease Plantar Fasciitis Pain

Plantar Fasciitis comes with a lot of discomforts caused by the pain. That’s why managing the pain is of the paramount essence and the process should take place within 6 months to one year. The most common method people use is taking over-the-counter medications like Naxoprene and Ibuprofen, which are generally painkillers.

Plantar Fasciitis Exercises

Doing plantar Fasciitis exercises at least two or three times a day is a great way to ease recurrent pains. Always consult a doctor to understand the nature of exercises that you should do. Some of the options include:

Wall Calf Stretch

• In the process, you start by placing your hand on a wall
• Stretch one leg behind
• Make sure the leg is straight while pressing the heel on the floor
• Bend the knee of the other leg towards the wall and make sure you feel a stretch up on the leg stretched backward
• Hold the position for 30 seconds and repeat on the other leg

Basic Achilles Stretch

• Repeat all the steps described for the wall calf stretch
• Then Bend the knee of stretched leg and make sure you feel a stretch along Achilles tendon

Towel Toe Stretch

• Before getting out of bed in the morning, sit and stretch your legs in front of you
• Loop a towel behind the top of the toes
• Pull gently the towel towards you
• Make sure you obtain a stretch along the bottom of the foot

Basic Hamstring Stretches

• Bend over
• Touch your toes
• Make sure you feel the stretch up on the back of your legs during the process

Stand on Stair Edge

• Grab the stair railing and make sure you hold it securely
• Stand on the edge of the bottom stair
• Make sure the ball of your feet and toes are close to the edge and the heel is off the stair
• Raise your body up slowly on your toes
• Hold the position then release

Best Shoes for Plantar Fasciitis

A perfect insole is a good remedy for pain and discomfort that comes with Plantar Fasciitis. However, the process of choosing the right kind of footwear can be a very daunting undertaking.

Research shows that improper footwear plays a significant role in escalating the condition.

That’s why you need the help of a professional to help you choose the right kind of shoe that will provide the most support as per your daily activities and footwear needs. Getting your feet scanned for the right insole is always a step in the right direction.

Also, try to make sure that the shoes you choose are plain and simple with just the right arch support and cushion. Whether you are looking for daily shoes, running shoes, work boots, or sandals, make your choice simple and plain. Some of the categories of the best Plantar Fasciitis shoes include:

Best Athletic Shoes [Tennis Shoes, Running Shoes]

Best Work Boot Brands

• Keen Utility Boots-Designed for workers who stand on hard flooring for many hours
• Danner Acadia Boots– Designed for law enforcement officers
• Wolverine DuraShocks Work Boots– Integrate excellent cushioning and flexibility in parts of the feet that matters

Best Flip Flops

Best Shoe Brands

• Merrell Shoes—Engineered to provide excellent cushioning
• Keen Shoes– Integrate a natural shape of the feet
• Dansko Shoes– Provides excellent arch support
• Vionic Shoes – Arch Support, cushioning, shapes the feet

Best Sandals

• Keen Sandals– Integrate a wide asymmetrical toe boxes
• Tao Sandals for Women– Provide excellent heel and arch support
• Vionic Shoes – Arch Support, cushioning, shapes the feet

Bottom Line

Plantar Fasciitis is a very common issue. The condition causes sharp pain on the heel of the foot. The disease has no specific treatment but can be easily managed through simple home remedies. Always remember you may avoid the disease by reducing the risk factors such as losing weight.

After being diagnosed with breast cancer, and choosing bilateral mastectomy with immediate reconstruction as your first course of action, many thoughts will race through your mind as you prepare for surgery and aftercare. The following tips come from women who have undergone what you are about to experience. These tips will help you prepare for your recovery at home.

Calendar

Your schedule is going to be filled with medical appointments from at least three physicians – your oncologist, mastectomy surgeon, and plastic surgeon.  

Keeping a calendar will help you stay organized, and be a reference point when reviewing your progress.  

Jot down appointments along with a brief description of their purpose, e.g., saline fills and quantity, date when JP drains are removed, etc. Also, note when lab and other test results came in. You will thank yourself later.

Spreadsheets

This is very important! You will need to keep track of when you have taken your medications, as well as volume and frequency of draining your JP Drains.

Make blank spreadsheets ahead of time, you will thank yourself later.  

Not sure how to set up your spreadsheet? Just search the internet. Many women have found that blogging about their breast cancer journey helped with keeping track of everything and have generously shared their calendars and spreadsheets.  

Make use of their knowledge.  

Prescriptions

Many doctors will give their patients prescriptions prior to surgery specifically, so the patient has the medications already on hand when they return home from the hospital.  

Be certain to ask your doctor if this is possible in your situation, especially if you do not have another licensed driver in your home.  

Yet, even in you do have another driver, this is one less thing to worry about if you can accomplish this ahead of your surgery and return home.

An Extra Support Bra 

At the initial surgery, bilateral mastectomy with immediate reconstruction, the plastic surgeon will supply one or two support bras; one will be put on your body while in the surgery room and one to accompany your trip home.

Cleanliness is especially important during recovery and having one clean support bra at all times will make life a little easier.

Many women invest in a third support bra just to be certain to always have a clean one. Don’t forget to check with your insurance company, as they may cover this cost for you.

Front-opening clothes

You will be instructed to wear clothing that are either button or zip front, nothing pullover. Many women opt for zip-front house dresses for at-home wear while having button or zip-front shirts to wear in public and at doctor appointments. Amazon offers a recovery robe in a few colors. You can also choose a shirt with drain pockets.

Ice Packs

The hospital typically sends women home with refillable ice packs to help diminish swelling during your recovery.  You will find it helpful to have extra, small ice packs ready at all times. 

Meals

If you have the means, cook your favorite foods ahead of time and freeze them either in individual serving size containers or a full-meal container.

If there are other members in your household, assign them meal-time chores ahead of time.  

Your physically restricted activities are temporary, do not push your limits or your recovery period will take longer.  Let others help.

Dishwasher and Paper Plates

You will be instructed not to lift anything over ten pounds, this includes unloading the dishwasher. Paper plates are a convenient alternative to dishes. Cleanup is minimal as they can be tossed into the trash container without heavy exertion.

Easy Access

Place items on your kitchen counter that you know you will be using on a daily basis, such as your coffee cup and other items stored in an upper cabinet.  You will not be allowed to reach the higher cabinets without endangering your incisions.

Clean House

Whether you do it yourself, have a family member or paid service do it, make sure your home is clean, organized and tidy before you go in for surgery.  You will find recovery much easier if you are surrounded by organized cleanliness. 

A Comfortable Recliner

After surgery, you will not be able to lay in bed and pull/push/lift yourself out of it. Many bilateral mastectomy survivors endorse the use of a recliner, for daytime use as well as night time sleeping for the first while.

Many stomach sleepers find this is the only way to comfortably survive sleeping at night and spending days recuperating. 

Stocked Side Table

A freshly filled water jug with a removable lid and straw will be a real life saver during early recovery.

Having supplies within your reach will help promote your healing by not disturbing your incisions with unnecessary movement.

Take the water jug you used at the hospital home with you. Usually, they are of higher quality than you can buy at a store, and you are billed for it anyway, it is yours. Keep it filled with fresh water and on your side table.

Remote Controls

Make sure your batteries are fresh! You may find yourself binge-watching movies, documentaries or TV series through a streaming movie service. Even though you will be in and out of consciousness the first few days of recovery due to pain medications, it will be very nice to have a distraction. 

Magazines, Reading Material, Laptop

While under the influence of pain medications, especially during the first few days, it will be nice to have a choice of entertainment during lucid moments.

On your side table, have a stack of gossip papers, women’s magazines, puzzle books, an electronic reading device loaded with books. Don’t forget your laptop, keeping it within easy reach, and, of course, your smart phone.

Don’t forget your laptop, keeping it within easy reach, and, of course, your smart phone.

Tissues, Lozenges, & Snacks

Any other incidentals you may want or need should also be placed strategically upon your side table. We are all different and require different items; think ahead of your surgery and you will thank yourself later.

The Back Scratcher

This tip comes from many women’s experiences. Whether you are sitting in your recliner to watch television or read, your back will itch and you will not be able to scratch it. Your movement will be restricted while you maintain the T-rex position for recovery.

The back scratcher will be your hero! Find one that is extendable with a metal, not plastic or wood, claw. They are available online, at dollar and big box stores, typically costing only a couple of dollars. You will not regret this purchase! And, it will come in handy for years after your recovery.

Lanyard, Shoe String or Velcro

When you are given the go-ahead to take your first shower, you will need something on your body to hang your JP Drains, they cannot simply hang from the holes in your body or you will painfully tear them out.

Some women have used a long shoestring, fashioned it into a “necklace,” hung it around their neck and pinned the JP Drains onto it.

Again, scour through breast cancer survivors’ blogs, they are a part of the sisterhood to which you now belong and they are candidly helpful.

Hygiene

It will only be a matter of days before you are allowed to take a shower.  Your doctor will let you know when you are cleared for showering. Meanwhile, think about having dry-shampoo on hand for your hair.

You may be tempted to wash your hair in the kitchen sink; this is not advisable since losing your balance could cause a fall.

If you absolutely insist on shampooing, do not do it alone.  Enlist someone to do it for you, limiting your participation to only leaning over a sink.  Clean skin is invigorating. Baby wipes and sink-sponge-baths are a way to freshen up.  When you are able to shower, prepare ahead of time if you feel you will need a shower stool to sit upon. 

Pets

Make sure you are stocked up with food and medications, if need be, for your pets. If your pets have any special needs, enlist the help of a family member or friend to help during your recovery. Do not pick up bags of pet food, litter, or any other heavy pet-item.

By no means give in to your desire to pick up and cuddle a pet who is over ten pounds. 

Remember, what you are about to experience is temporary; your strength and regular activities will resume.  Do not rush your recovery, remain patient and positive. Stay in touch with family and friends, especially if you are feeling depressed.

Above all else, ask for help when you need it.  This is the absolute, number one thing all breast cancer survivors have attested to – you will have to learn  how to ask for help. Your independence will be temporarily interrupted; it is part of the journey to a new “you.”

In hopes that your recovery will be successful, these tips are intended to reduce stress, so you can focus on what should be your main concern: recuperation.  

Frequently Asked Questions

This blog is for informational purposes and is not to be taken as medical advice. Seek advice from your physician.

How Long Does the Surgery Take

The surgery generally takes 6-12 Hours with reconstruction.

How Long Will I Be In the Hospital

You will probably remain in the hospital a couple of days.

Will I Need Chemotherapy

There will be many factors that determine this and only your doctor can advise. Some do, yes.

How Long Will the Drain Stay In?

You’ll probably have a drain until you see the doctor post surgery: Probably a week, sometimes 2.

What Can I Eat After A Mastectomy?

It’s best to focus on lean proteins after your surgery.

• Beans
• Legumes
• Nuts
• Seeds
• Fish
• Poultry
• Eggs
• Low-fat dairy

How Long Will It Take To Recover

You’ll find yourself recovering for about 4-6 weeks.