The feet are a complex structure with 26 bones, 33 joints and over 100 muscles, tendons and ligaments designed to support the body. Injuries, excess weight, inactivity, overactivity, uncomfortable footwear, imbalances, old age, nutritional deficiencies and inflammation can compromise the health of your feet and lead to fatigue, swelling, pain, inflammation and other symptoms.

Follow these natural approaches to alleviate sore, tired or painful feet and promote their long term health:

1. The best remedy is prevention: wear safe and comfortable shoes, exercise, eat a balanced diet, perform regular leg, feet and ankle stretches, stay hydrated and avoid crossing your legs;
2. If you suffer from heavy legs and aching feet, ensure you keep your feet elevated a few times a day to alleviate pressure and promote better circulation;
3. Some claim relief with regular use of castor oil: apply a thick layer on your feet and wear an old pair of thick socks to help fight pain and inflammation (perform a patch test for allergy);
4. Hot and cold therapy: alternating either hot and cold water foot soaks or using a heating pad alternating with an ice pack will promote blood flow (heat) and reduce inflammation (cold);
5. Epsom salts and hot water foot baths can help alleviate tired and aching feet: soak your feet for 15 minutes for a relaxing and soothing relief; you can alternatively use 1/2 cup of apple cider vinegar mixed in a bucket of hot water;
6. Mix 1 teaspoon of dried cayenne pepper to 2 ounces of olive oil and leave it to soak overnight: use 1 tablespoon of this oil to massage the painful area before bed time (capsaicin is effective to treat pain, but care must be exercised not to touch the eyes and wash the hands carefully with water and soap to remove all residue);
7. Essential oils can also help provide relief to your feet: add a few drops of eucalyptus oil, rosemary oil and peppermint oil to a bucket of hot water and soak your feet for 15 minutes.

In order to maintain optimal health, the pH level of the blood should range between 7.35 and 7.45. If your blood pH is reduced to less than 7.35, it falls into acidosis. Humans need to consume both alkaline and acidic foods to maintain a proper balance, with a higher concentration of alkaline foods if the body is acidic, a common condition due to typical diets consumed in the Western world. A diet rich in alkalizing foods and drinks is crucial to neutralize acidic imbalances and normalize body pH, which is key to avoid or eliminate diseases associated with acidosis.

Signs and symptoms of acidosis include:

• chronic fatigue
• headaches
• muscle tension
• joint pain
• weight gain and obesity
• excess mucous
• chronic cough
• indigestion, bloating, gas and acid reflux
• poor immune system
• acne, eczema and skin rashes
• brain fog
• yeast and fungal overgrowth
• kidney and bladder infections
• osteoporosis
• arrhythmia
• increased heart rate
• chest pain
• joint pain
• neck and back pain
• sensitive gums and cavities and bad breadth

Aging is a natural and unavoidable process which starts at birth. Wrinkled skin, greying and thinning hair, loss of muscle strength and tone, joint pain, fatigue, memory loss, and disease are common signs of aging. These phenomena also imply loss of functionality and adaptability. Both life span and quality of life become important factors in longevity considerations: not just living long but aging well in the years we are alive.

We know the secrets to longevity and wellbeing: exercise, no smoking, less stress, enough sleep, active lifestyle, work-life balance, healthy diet, low sugar, correct posture, proper breathing, mindfulness, and a positive mindset. Finding purpose, feeling gratitude and being of service to others also enhance the quality and meaning of life.

Science offers two basic theories to explain aging.  Genetic theories propose that our genes are programmed to determine how we will age and that genetic encoding is responsible for about 30 percent of our lifespan. Cell death and their inability to divide properly over time is what eventually lead us to our death. If we can control our genes we can change how long we will live. These programming theories point to shortening of telomeres, a factor that impacts the ability of the cell to divide and copy DNA information. Telomeres are the caps of chromosomes, the twisted threadlike structures within the cells that store DNA information.

On the other hand, damage theories indicate that over time our bodies and DNA get damaged to the point that we are unable to function. Damage factors include attacks from the environment or within our body’s own chemical effects which result in cellular damage that is eventually irreversible. According to this perspective, the major cause of aging is “oxidative stress”, which damage DNA, proteins and fats caused by “oxidants”, resulting from breathing, inflammation, infection or consumption of cigarettes and alcohol. Neutralizing these oxidants and the free radicals they produce, could potentially increase our life span.

Aging is perhaps a result of the combination of all these factors and different theories can offer plausible explanations on how and why we age. We have been able to greatly expand life expectancy in the last few hundred years and we may continue to be successful in years to come. Regardless of the underlying factors of aging and dying and until science finds the immortality secret, there seems to be agreement on a key component in minimizing DNA damage in our bodies: caloric restriction. It reduces cell metabolism and free radical production, in addition to other benefits, which are certain to enhance health, promote longevity by delaying aging.

Fat is an important component in our bodies with a vital function for overall health, although it has had a bad reputation in the past years and there is still a debate on which fats are considered healthy. There are different types of fat, some representing unhealthy choices in our diets, such as trans fats, and good fats like omega-3s. Eating low fat diets can lead to higher sugar and carb consumption, which contributes to insulin resistance, obesity, type 2 diabetes and other health complications.

Here are some facts on fats you should consider:

• The human brain is about 60 percent fat. The brain and body require essential fatty acids (EFA) for maintenance of optimal health and these must be obtained from dietary sources. EFA, particularly omega-3 fatty acids, are crucial for brain development, protection and performance, as well as to prevent cardiovascular disease, neuropsychiatric disorders and dementia.

• Sugar, rather than fat, makes you fat. Western diets include high amounts of sugar and refined carbs, leading to insulin resistance, obesity, heart disease, and metabolic issues. Too much sugar or carbohydrates can be stored inside fat cells or fat droplets, and they can also accumulate inside the liver causing fatty liver disease.

• We need cholesterol. Cholesterol is a waxy substance (lipid) that is present in every cell membrane in the body. Dietary cholesterol is found only in animal foods and it has little effect on the cholesterol levels in the blood. Vitamin D is made from cholesterol and low levels are risk factors for diabetes, heart disease and certain kinds of cancers. If you don’t consume any cholesterol, the body will produce what it needs. If consumed in higher amounts, the body will adjust its production.

• Eating fat can make you slimmer. High quality healthy fats, such as avocados, wild salmon, extra virgin cold-pressed olive oil, and nuts, can facilitate insulin metabolism and regulate blood sugar levels. Eating the right fats, can help you feel full longer, give you energy, increase fat burning and reduce fat storage, which can help you trim your waistline.

• 75% of emergency heart attacks relate to normal cholesterol. Studies have shown that dietary cholesterol is not correlated with heart disease, and it has also been noted that although women have higher average cholesterol levels than men their incidence of heart disease is much lower.

• HDL is known as the “good” High-density lipoprotein (HDL) helps remove other forms of cholesterol from the bloodstream and, as such, reduces the risk of coronary heart disease.

• Healthy skin and hair depend on fat. Fat facilitates the absorption of vitamins A, D, E, and K through the bloodstream. Therefore, fat has a key role in maintaining healthy skin and hair.

• One pound of fat is equivalent to 3,500 calories. This means that you need to burn this amount of calories to lose one pound of weight. In order to lose 2 pounds a week, you would need to cut down about 1,000 calories a day, or less if combined with exercise.

Is stress killing you? The following information provides some perspectives on the nature of stress and its risk factors to health, longevity and quality of life. Stress is an individual experience. It is dependent on your ability to relax and manage your thoughts and emotions. The importance of minimizing stress cannot be stressed enough.

1. Stress is considered the “world epidemic of the 21st century” by the World Health Organization.
2. Stress is the cause of 60% of all human sickness and disease.
3. 75% of doctor’s visits are related to stress based ailments.
4. Chronic stress increases cytokines, which leads to inflammation damaging arteries and organs.
5. Stress has been labeled as “the silent killer” as it is associated with heart disease, high blood pressure, chest pain, and heart palpitations. It is also linked to other leading causes of death: cancer, lung ailments, accidents, liver cirrhosis, and suicide.
6. Work is considered one of the most commonly reported sources of stress in adults.
7. Work stress causes 10% of strokes.
8. The leading sources of work stress in the US in 2017 were workload and people issues.
9. 62% of adults in the US believe that the cause of their headaches in 2017 is stress.
10. Cortisol, the stress hormone, leads to abdominal fat accumulation and enlargement of individual fat cells. Abdominal fat increases the risk of dementia (and other problems).
11. Not getting adequate sleep can lead to belly fat gain.
12. A single stressful event can kill brain cells and impact memory.
13. Chronic stress releases hormones to the brain that damage, shrink and kill neurons.
14. Stress increases the risk of breast, ovarian and cervical cancer. Optimism and happiness seem to protect women from breast cancer.
15. Stress can cause hair loss, even months after the stressful event.
16. Dark chocolate reduces cortisol and other stress related hormones.

References:

https://www.factretriever.com/stress-facts

https://www.nimh.nih.gov/health/publications/stress/index.shtml

http://factslegend.org/20-weird-stress-facts-know/

https://www.statista.com/topics/2099/stress-and-burnout/

https://www.scientificamerican.com/article/stress-kills-brain-cells/

https://blog.spire.io/2017/11/05/facts-need-know-stress/

http://www.stress.org/menwomen/

https://www.huffingtonpost.com/gina-soleil-/workplace-stress-the-heal_b_8923678.html

http://library.thebusylifestyle.com/2018/01/01/mc-1-6-surprising-stress-statistics-from-around-the-world/

Foods can be classified into acidic or alkaline based on their effect in the body after the food is metabolized, using the pH scale of 0 to 14. A healthy blood pH level in the human body is around 7.4, just over the midpoint on the pH scale. Conditions associated with acidic imbalance in the body, or acidosis, include diabetes, osteoporosis, kidney disease, heart disease, fatigue, lower immune functions, weight gain, and depression.

Since diet determines pH balance, identifying where specific foods fall within the pH scale can help plan and balance a healthy diet. Knowing that vegetables and fruits are of alkaline nature, juicing or consuming raw fruits and vegetables can be a quick way to ensure an alkaline diet if there is an acidic imbalance, which is a common condition. Other substitutions in your kitchen can help you avoid the acidic tendencies of certain foods and their related health impact.

Replace the following acidic foods with more alkaline options in your menus to help you reach pH balance:

         ACIDIC                                                          ALKALINE

Regular milk (cow)                            Coconut milk, unsweetened almond milk

Regular cheese (cow’s milk)            Raw goat cheese, organic cheese

Vinegar                                                 Lemon or lime

Sugar, sweeteners                              Stevia

Coffee, black tea                                 Green tea

White pasta                                         Spiralized vegetables (e.g., zucchini)

White rice                                            Brown rice

Peanuts                                                Almonds

Soda                                                     Water infused with lemon, lime, mint or cucumber

MSG                                                     Celtic grey sea salt, Himalayan pink salt

Condiments                                        Herbs, sprouts, lemon

Hydrogenated oils                             Olive, flax, hemp oil

The purpose of any detoxification is to remove toxins from the body that have been accumulated via food, air and other sources. Feeling sick, tired, overweight, irritable, sleepy, and craving sugar are usually symptoms of internal health imbalances. Since our organs work together it is important to consider the various organs in restoring overall health and wellness. Detoxification is important to remove accumulated waste and avoid toxic buildup in our system, which could lead to serious health risks and impact wellbeing.

A diet plenty of fruits and vegetables, and other nutritional sources, combined with proper sleep, exercise, and a healthy lifestyle facilitate the natural detoxification executed by the organs and their optimal function. When toxins are expelled and the body is repaired, health, energy and wellbeing are restored. Considering that toxins are almost unavoidable, regular cleansing becomes important. The body is unable to revitalize and rejuvenate with toxic overload.

The lists suggested below are some food items that will help detoxify specific organs and promote overall health: 

• LIVER: turmeric, apple, lemon, grapefruit, garlic, ginger, walnuts, dandelion, bitter gourd, leafy greens, broccoli, spinach, arugula, avocado.
• INTESTINES: flax seeds, chia seeds, pineapple, papaya, avocados, artichokes, dragon fruit, garlic, lentils and beans, fermented foods, aloe vera, green tea.
• GALLBLADDER: cucumber, tomatoes, beets, artichoke, sweet potato, okra, garlic, onion, legumes, watermelon, avocado, bananas, nuts, whole grains, sprouted beans, lean protein foods.
• PANCREAS: spinach, broccoli, sweet potatoes, cabbage, blueberries, kiwi, oranges, cherries, green tea, ginger tea, liquorice infusion.
• BLOOD: turmeric, cayenne pepper, ginger, garlic, leafy greens, kale, wheatgrass, dandelion, beets, oregano, parsley, pomegranate, red grapes, blueberries, flax seeds, coconut water, apple cider vinegar.
• LYMPH: fruits and vegetable juices, lemon water, turmeric, berries, cherries, pomegranate, cranberries, beets, asparagus, carrots, sea vegetables, lettuce, guava.

A healthy skin reflects a healthy body. A radiant and glowing skin can be cultivated from its foundation: the food you eat and a detoxified body. What you feed your body, also nourishes your face. It is, therefore, important to pay attention to the foods you eat that can help heal, protect, rejuvenate and beautify your skin and the steps you can take to enjoy a firmer, younger and smoother skin.

1. Say no to sugar
   Low-glycemic foods seem to support an acne-free skin and promote health in general. Watch for sugar content in packaged items, including those appearing healthy, like protein and energy bars.
2. Avoid processed and junk food
   One of the best foods for a healthy and younger skin is nutrient-dense fruits and vegetables. Stay away from fried, processed, packaged and frozen food and pay careful attention to products marked “low-fat” and “low-sugar”.
3. Eat vegetables and fruits with different colours everyday
   The colour of fruits and vegetables relates to specific nutrients. Ensuring different colours at every meal is the best way to protect your skin from premature aging and damage (e.g., tomatoes are rich in lycopene, lutein and beta-carotene which protect skin health and help prevent sun damage). Include raw and fresh for maximum benefits.
4. Consume fatty fish regularly
   Salmon, mackerel and herring are rich in healthy omega-3 fatty acids needed for elasticity, firmness and hydration. Fatty fish are also a source of vitamin E and zinc which protect the skin against inflammation and free radical damage.
5. Don’t forget other healthy fats
   Omega-3 fatty acids strengthen the skin and they can also be found in avocados, flax seeds, chia seeds and walnuts, for example. These can be added to smoothies, cereals, etc.
6. Make sure to include vitamin C
   Vitamin C (such as, citrus fruits, bell peppers, broccoli, kale and strawberries) supports collagen production, which builds a firm and strong skin.
7. Go green
   Dark green leafs like spinach, kale, arugula or dandelion greens will combat free radicals (and wrinkles).
8. Add spices
   Spices offer great antioxidant power and health protection. Turmeric, for example, is widely know and can be easily blended into juices and smoothies in its fresh form, or powder form sprinkled into pastas, roasted vegetables, eggs, soups, etc. Turmeric can also be added to facial masks for a radiant skin.
9. Drink green tea
   Catechins are a powerful antioxidant in green tea responsible for protection against sun damage and aging. Drinking green tea regularly will enable these compounds to take effect and enhance your skin as well as your overall health.
10. Stay hydrated and detoxify regularly
    Drinking enough water and staying hydrated will offer skin protection and help flush out toxins. A proper seasonal Detox will also keep your gastrointestinal and other systems cleansed which will reflect directly on your skin.

Lemon water is a refreshing and invigorating drink any time of the year. The smell and taste of lemon is enjoyed by many and those who consume it regularly report a variety of benefits, from weight management to digestive support. It provides a great alternative to sugary drinks and as a detoxifying drink, it can help cleanse the system and boost energy.

Lemons are naturally high in vitamin C and offer other essential nutrients such as folate, potassium, magnesium, Vitamin B6, and thiamin. You can squeeze half a lemon in lukewarm water every morning with optional honey for a healthy start of the day. It can also be added to the water you drink any time of the day. The list of benefits make it a great investment in health management and wellbeing:

1. Contains minimal calories, which supports weight loss.
2. Balances pH levels.
3. Helps in asthma treatment.
4. Reduces age-related vision problems.
5. Improves the immune system.
6. Promotes a healthy and radiant skin.
7. Lowers blood sugar levels.
8. Great alternative to caffeine and post-workout drinks.
9. Helps prevent kidney stones.
10. Alleviates sore throat, cold and flu.
11. Supports healthy metabolism and weight loss.
12. Prevents Urinary Tract Infections.
13. May lower risk of heart disease.
14. Supports repair of cartilage, teeth and bones.
15. Cleanses the digestive system.
16. Reduces risk of infections.
17. Neutralizes free radicals.
18. Detoxifies the liver.
19. Supports diabetes management.
20. May lower cancer risk.
21. Prevents bad breath.
22. Helps treat constipation.
23. Boost mood and energy.
24. Fights damage from free radicals.
25. Supports collagen production.

Maintaining a strong heart depends on a healthy lifestyle in order to protect and promote cardiovascular function. Nutrition is a critical component as it provides nutrients that help strengthen and cleanse arteries. These detox foods are known to reduce inflammation and provide antioxidants that support cardiovascular health.

1. Turmeric: the curcumin in turmeric reduces inflammation which is associated with hardening of the arteries (atherosclerosis) and that can result from unhealthy food habits. Regular consumption of turmeric avoids build up of fatty deposits in the arteries.
2. Avocado: the fat in avocado helps maintain the lipid balance in the body and reduce LDL cholesterol responsible for plaque building in arteries.
3. Fatty fish: fatty fish (e.g., salmon, herring, mackerel and tuna) are high in omega-3 fatty acids which increase blood flow by thinning the blood.
4. Pomegranate: this is a popular fruit for cleansing and preventing blockage in the arteries due to its phytochemicals. The antioxidants in pomegranate stimulate the production of nitric oxide which facilitate blood flow and protect arterial walls from damage.
5. Asparagus: considered a top food for arteries, asparagus can help reduce inflammation and remove clots already present in the arteries. Asparagus is full of fibre and minerals that relieve and release pressure to facilitate blood flow and prevent cardiovascular risk.
6. Olive oil: olive oil contains monounsaturated and polyunsaturated fats, both of which are great for lowering LDL cholesterol and blood pressure levels.
7. Broccoli: foods rich in fibre are known to lower blood pressure and keep cholesterol risk low. Broccoli is rich in vitamin K which helps balance calcium levels and prevents hardening of the arteries. Broccoli also lubricates the arterial walls.
8. Orange: consuming oranges helps lower the resting blood pressure as they contain antioxidants which help improve the blood vessel function. The fibre in oranges also helps lower cholesterol and its vitamin C prevents arterial blockages.
9. Cinnamon: a powerful antioxidant, regular use of cinnamon can support cardiovascular health. Cinnamon reduces fats in the bloodstream, prevents arterial plaque build up and lowers bad cholesterol.
10. Nuts: Almonds are rich in vitamin E and fibre. Both support a healthy heart by helping lower blood pressure and bad cholesterol, which minimize the risk of stroke and heart disease.
11. Green tea: antioxidants in green tea help fight free radicals and are helpful in decreasing cholesterol in the body to healthier levels, promoting a healthy heart. Drink two cups everyday for optimal results in removing oxidative stress.
12. Coffee: the caffeine in coffee helps improve heart health. However, coffee should be consumed in moderation only (between two and four cups daily). In excess, coffee can lead to irregular heart beat.
13. Watermelon: watermelons contain essential amino acids which help lower blood pressure levels in the body. Watermelon also help produce nitric oxide which is known as a vasodilator.
14. Beans: in addition to high fibre, beans are also rich in folic acid. Folic acid prevents arterial blockage. Beans also help reduce the risk of cholesterol deposits which lead to blockage in arteries.
15. Whole grains: whole grains contain soluble fibre which helps in lowering cholesterol and blood pressure levels.
16. Tomatoes: in addition to fibre, tomatoes contain lycopene which help decrease the LDL cholesterol and triglycerides from the bloodstream.
17. Apples: an apple a day can help reduce the hardening of arteries since it contains fibre to help slow down arterial damage.
18. Spirulina: this supplement helps relax arterial walls and normalizes blood pressure.
19. Chia seeds: chia seeds are a superfood which contain soluble fibre, omega-3 fatty acids, magnesium and antioxidants which help decrease bad cholesterol (LDL) and increase good cholesterol (HDL) while lowering triglycerides, important for cardiovascular health. Detoxification of fats prevents inflammation and promotes a better arterial blood flow.
20. Cranberries: they are rich in potassium which reduces the risk of heart disease.