Spring into Self-Care

Spring has sprung, which means shedding your winter layers, and hopefully, enjoying warmer temperatures. It is also an opportunity to pay more attention to your own well-being. With these top tips for self-care, you will feel energized, rejuvenated, and ready to start summer anew. There are many approaches to self-care. On the surface, it can refer to taking care of your skin, appearance, or your fitness. Spa days, shopping trips, and indulging in comfort foods are usually what come to mind. But on a deeper level, it can mean changing your outlook to make every day feel more comfortable. However you define it, it is worthwhile to make time for self-care and find what works best for you.

Here are a few ways to utilize self care for the spring time...

Care for your skin;

If the winter chill has left your skin dry and cracked, make this the time to nourish your body’s largest organ. For lasting relief, try a moisturizer with ceramides, lipids found naturally in the skin.

Get moving outside if possible;

Cabin fever can run rampant this time of year. If the weather cooperates, immerse yourself in nature by going on a hike through the budding forest. Make an effort to take in the natural smells, sounds, and sights of the outdoors. Studies show that spending time in nature can provide a big mental health boost. If the weather is too wet, try indoor yoga or stretching.

Indulge yourself;

Treat yourself to a simple pleasure. Taking a hot Epsom salt bath, getting a massage, eating a healthy snack, or even putting on a favorite movie can put your mind at ease.

Meditate​​​​​;

Being present and mindful can boost your mental wellness. To get started, sit comfortably and breathe in through your nose and out through your mouth five times. Try to clear your mind and focus on breathing from your belly instead of your upper diaphragm. Throughout your self-care journey, you may find your mind wandering back towards everyday stressors or upcoming tasks. Take a moment to re-center your thoughts should they get away from you. Focus on your current well-being.

Embrace doing nothing;

After you start to feel more relaxed, make time to do something valuable: nothing. Allow yourself the opportunity to be bored. Make your next task one of rediscovery. Revisit a former hobby or catch up with old friends or family members. Self-care can also be about creating a daily life that you do not have to “escape” from. Investing time in yourself can make each day feel like a special occasion. Give these ideas a try:

• Declutter: Sort through old clothes, documents, and other items you can live without and donate them. To make this a more dramatic, lasting change, purge your home of unnecessary items in a single weekend. A large, sudden change can have lasting effects and will leave you feeling brand new.
• Learn a new skill: Try a few new recipes, consider learning a new language, or sample some different hobbies. Give yourself time to stick to your new experiences. After all, many agree that it takes at least 21 days to form a new habit.
• Volunteer: Those who regularly spend time helping others are often happier themselves. Find a local cause that matters to you and commit to it.
• Tune up your finances: Use spring as a time to revisit your family’s budget. Keeping track of your spending habits or planning a financial comeback now can help you put your mind at ease when you lack the time or mental energy later.
• Re-plan your typical day: If a typical day is too hectic as it is, consider cutting out certain tasks. Although it may seem harsh, saying “no” more often can help free up time and cut stress from your life.
• Hack your schedule: To make work days less stressful, try “meal prepping.” Cooking and freezing meals in advance is an easy way to stay healthy when a long day has drained your energy to cook.

Give yourself time to take care of yourself this spring. To maximize results, consider taking a day or two off work to spend time on yourself. Your body and mind will thank you for it once you return to the ups and downs of everyday life. Source

 

What Is Ichthyotherapy or "Fish Pedicures" ?

With a fish pedicure, Garra rufa eat the dead skin off of feet to reveal smooth skin. But there are some safety and environmental concerns, including difficulty sanitizing between patrons. A fish pedicure involves dipping the feet into a basin of water filled with fish. These fish, Garra rufa, sometimes called doctor fish, eat the dead skin off the feet revealing smooth, callous-free skin, and cleaner-looking cuticles.

Fish pedicures are popular in Turkey, where they originated, and other Middle Eastern countries. Garra rufa fish are native to the Middle East and Southeast Asian countries. They are allowed in certain places in the United States. The procedure became popular because the fish are able to exfoliate and soften the feet in a non-painful way. The fish pedicure tickles but does not hurt. However, these pedicures pose both health and environmental risks, and are actually banned in many U.S. states and parts of Canada and Europe.

There are several reasons fish pedicures may be considered risky or unsafe. Here are the safety concerns of fish pedicures:

• It’s difficult to sanitize the basins between patrons because the fish would need to be removed, and the fish themselves cannot be sanitized.
• Some Garra rufa may be confused with another species of fish, Chinchin, which can grow teeth and bite, causing pain and increasing the risk of infection.
• There have been reports of staph infections after fish pedicures as a result of pathogenic bacteria in the fish.
• Onychomadesis can occur after a fish pedicure, which is when the toenails blacken and fall off. This is likely caused by trauma to the nail from the pressure of the fish.
• In at least one case, mycobacteriosis, a bacterial infection resulting in rough plaque on the skin, has been reported after a fish pedicure.
• There is a small risk of blood-borne diseases passing between customers if one person has an open cut that bleeds into the basin.

The purported benefits of fish pedicures include reduced callouses, smooth skin on the feet, and exfoliation of dry skin and rough patches. A pedicure done by a human from a trusted salon will do the same, however, and so will at-home use of a pumice stone or a foot scrub. The risks of fish pedicures outweigh the benefits. One study found a 72 percent reduction of psoriasis in people undergoing ichthyotherapy, or using Garra rufa to treat conditions, though there are other treatments that don’t carry risks.

Where it’s banned;

At least 14 states have banned fish pedicures, including:

• Texas
• New York
• New Jersey
• California
• Washington
• Maine
• Massachusetts
• They are also banned in Mexico, parts of Europe, and parts of Canada.

Ethical concerns;

There are also ethical concerns associated with fish pedicures.

• Because the fish are not native to North America, many will die in transit.
• If they are released into the water, they introduce a non-native species that can disrupt the ecosystem.
• Garra rufa will only eat dead skin if they are starving, so the fish are not given other food.
• In certain parts of the world, Garra rufa are over farmed to provide enough for pedicures.

Fish pedicures at a salon involve putting the feet in a basin of water filled with Garra rufa, a fish native to the Middle East. The purported benefits are smoother feet and potentially less psoriasis, but the safety and ethical concerns — including potential for infection and lack of sanitation between customers — outweigh the benefits. Source

7 Things Your Feet Can Tell You About Your Health and Wellbeing

Your feet are the foundation of your body. With 26 bones in each foot, one quarter of the bones in your body exists in your feet. This complex and sophisticated appendage does a huge amount of work to keep you supported, upright, balanced and healthy throughout your life. Good health starts from the ground up. Your feet can tell you a lot about underlying health conditions before they show up anywhere else. From tingly feelings and numbness, to joint aches or ulcers, your feet will show you symptoms that you can attend to before they become a more serious problem.

1. A wound under your foot that takes a long time to heal

If you have a wound or an open sore that won’t heal under your foot, this may be signaling an increased risk of diabetes developing. Diabetes can lead to changes in circulation and delay the natural healing process for cuts and sores, therefore increasing the risk of infection and ulcerations. Diabetes may also lead to changes in the nerves and sensation in the feet called peripheral neuropathy. Nerve damage may affect how you feel pressure or pain and may lead to numbness in your toes or feet.

2. Cold feet

Peripheral arterial disease (PAD( or poor circulation means that the blood takes longer to reach certain parts of your body such as the legs and feet. PAD is the narrowing of the arteries and may be a sign of blood congestion in other parts of the body, such as the heart. If your feet or lower legs are always cold and you struggle to warm them up, we recommend visiting your local GP for a check up.

3. Thick gnarly or yellow toenails

If any of your toenails are become thick, yellow or gnarly, then you may have a fungal infection. Fungal infections such as tinea occur most commonly in the toenails. A warm and moist environment is ideal for fungus to grow and spread and the fungus distorts the growth of the nail affecting the nailbed. Often these can be treated with a topical cream form the chemist, but they may be recurring if you have an underlying health condition.

4. Painful big toe

If you have a sudden onset of severe pain in your big toe, this could be gout. Gout is a type of inflammatory arthritis, caused by a build-up of uric acid crystals in the joints. It can affect the hands, elbows, knees and wrists but most commonly it affects the feet, especially the big toe.The pain of a gout attack can be intense, with swelling and sensitivity. Our clients will tell us they wake in the middle of the night feeling like their big toe is on fire. The toe joint feels hot, swollen and too tender to touch.

5. Numbness and tingling in feet

If you have persistent numbness and tingling in both feet, this could be sign of peripheral neuropathy which is nerve damage. This affects how you feel pressure or pain and may lead to numbness in your toes or feet. Other symptoms of peripheral neuropathy include cold feet, sharp pain, pins and needles, tingling, tightness in the legs, increased sensitivity, loss of balance and coordination and changes in skin colour and dryness.

6. Stiff joints

If you have pain in your toe joints, ankles or feet, then this could be a sign of rheumatoid arthritis which often starts in the smaller joints of the hands and feet. If the joints are persistently aching or swelling, then please see your doctor for a proper diagnosis.

7. Blue-purple colored toenails

If your toenails are blue or purplish in color, this could be a sign of PAD (Peripheral arterial disease). PAD is essentially poor circulation which if left untreated can lead to cardiovascular disease.

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How our Nails Grow

 

 

This fun video is a quick look into how our nails grow and how long it takes per month...The matrix constantly produces new keratin that gathers at the nail plate and slowly pushes the nail forward, causing it to grow. Fingernails grow at a rate of about 3 millimeters per month. Toenails grow a little slower.

Remedies for Sore Feet

Home remedies for foot pain and swelling include ice packs, stretches, bathing, and rest. Over-the-counter pain medications can help, too.

1. Apply ice

A cool pack or homemade ice pack can help relieve foot pain. This option could be particularly useful for people with pain in the joints of their feet due to trauma, infection, inflammation, arthritis, bursitis, or gout. However, it is important not to place ice directly onto the skin. Making an ice pack involves wrapping a bag of ice or frozen vegetables in a small towel or cloth. The person can then hold the pack on the painful foot for around 15–20 minutes at a time.

Another method is to place a cold or frozen water bottle on the floor, then roll the painful part of the foot over the bottle. This is particularly useful for people with plantar fasciitis.

2. Try non-steroidal anti-inflammatory drugs

Aspirin and ibuprofen are both non-steroidal anti-inflammatory drugs (NSAIDs). Because they relieve pain and reduce inflammation, they are useful for foot pain related to conditions such as arthritis, bursitis, and gout. They can also help with swollen or tired feet.

NSAIDs are available over the counter from many drugstores. People should take them with food or a glass of milk. They should also try to avoid drinking alcohol while taking these medications.

3. Wear different shoes

Ill-fitting or uncomfortable shoes can cause many kinds of foot pain. Switching to low heeled, comfortable shoes can help with arch pain and swollen feet, particularly during pregnancy. People with plantar fasciitis, which causes pain in the bottom of the heel, should try wearing wide shoes with a thick, cushioned sole. Using a cushioned insole might also help.

Wearing comfortable shoes can also help prevent painful ingrown toenails. The American College of Foot and Ankle Surgeons advise anyone with an ingrown toenail to speak to a doctor. Repeatedly cutting the nail at home can make the problem worse, they say.

4. Use the RICE method

RICE stands for rest, ice, compression, and elevation. The American Podiatric Medical Association advise people who have sprained or fractured their foot to follow this method.

A sprain is a soft tissue injury that occurs when the ligaments that connect bones to each other are pulled, stretched, or torn. Tripping, falling, and sports accidents are the most common causes of sprains.

The four steps of RICE are:

• Rest: The person should stay off the injured foot. Walking, running, or playing sports could make the injury worse.
• Ice: The person should apply an ice pack to the injured foot as soon as they can. For the first 48 hours, they should repeat this step throughout the day, for 15–20 minutes at a time.
• Compression: The person should wrap a bandage around the injured foot or ankle. The bandage should be snug, but the person needs to be careful not to cut off their circulation.
• Elevation: The person should lie down and elevate the injured foot so that it is above the heart. This will decrease the swelling.

5. Put the feet up

Sitting with the feet up on a footstool or chair is a simple way to ease sore, tired, or swollen feet. During pregnancy, excess fluid can build up in the feet, causing them to swell. Elevating the feet as much as possible can help.

6. Stretch the feet

Regularly stretching the feet can help people prevent painful arches and plantar fasciitis-related pain.

Try the following:

Toe curl

Toe curl exercises stretch the feet. To do this stretch:

• Place a towel on the floor.
• Sit in a chair with the foot flat on top on the towel.
• Using the towel, grab the toes and pull them toward the body.

Marble pickups

Marble pickups exercise the feet. To do this stretch:

• Put a few marbles and a cup on the floor.
• Keeping the heel on the floor, pick up the marbles with the toes and put them in the cup.

7. Stretch the calves

Tight muscles in the calves can contribute to sore feet. Stretching them may help relieve the pain and discomfort.

Try the following:

• While standing up, place the palms of the hands flat against a wall. The hands should be at shoulder height and shoulder-width apart.
• Step forward with one leg, with a bend in the knee, placing the foot flat on the floor.
• Bend the front knee until there is a stretching feeling in the calf muscle of the other leg.
• Hold this position for 10–30 secondsTrusted Source.
• Repeat with the other leg.
• People can do this exercise three to five timesTrusted Source on each leg.

8. Bathe the feet

People can bathe sore, painful, or tired feet in a bowl of warm water. Some individuals find that adding Epsom salts to the water can help ease the soreness further. Source

 

How to Get Rid of Smelly Feet (Bromodosis)

Bromodosis, or smelly feet, is a very common medical condition. It’s due to a buildup of sweat, which results bacteria growth on the skin. These bacteria cause bad odors. Fungal infections like athlete’s foot can also lead to bromodosis. The good news is that bromodosis is easy, quick, and inexpensive to treat.

These tips can help reduce your foot odor. The key is making sure you follow them regularly and carefully.

Keep your feet clean and neat

• Use a mild soap and scrub brush to wash your feet at least once a day. The best time to do this is during your morning or evening shower. It’s important to dry your feet completely after washing. Pay special attention between your toes, where any wetness can easily cause bacteria to grow.
• Clip your toenails often so they’re short, and make sure to clean them regularly.
• Remove the hard, dead skin from your feet with a foot file. Hard skin gets soggy and soft when it’s wet, creating a place where bacteria like to live.
• Change your socks at least once a day. If you’re in a hot environment, exercising, or in any other situation where your feet may become sweaty, you should change your socks more often.
• Have two pairs of shoes that you alternate wearing every other day. This allows each pair to thoroughly dry out from sweat or moisture for a full day before being worn again. You can remove the insoles in your shoes to help them dry again. Wet shoes allow bacteria to grow on your feet more quickly.
• Choose socks that absorb moisture rather than keep it on your feet. These include thick, soft socks made out of natural fibers or sports socks.
• Wear open-toed sandals in warm weather, and go barefoot indoors when appropriate to allow your feet to stay dry.
• Avoid shoes that are tight or may retain moisture.
• Use a cotton ball to apply a small amount of rubbing alcohol to your feet every night. This will help to dry out your feet. Avoid applying it to any cracks in your skin.
• Apply an anti-fungal foot spray or medicated foot powder on your feet once daily.
• Insert medicated deodorant insoles into your shoes.
• If you need to quickly cut down on your foot odor, it’s safe to apply antiperspirant or deodorant spray to your feet.
• Try various types of anti-fungal and antibacterial soaps until you find one that works best for you.
• Make your own foot soak using Listerine or vinegar.

What causes smelly feet?

Your feet produce a lot of sweat. They have more sweat glands than any other part of the body. These glands release sweat all throughout the day to help cool your body and keep your skin moist.

Everyone’s feet sweat, but teenagers and pregnant women are most prone to very sweaty feet because their bodies produce hormones that make them sweat more. People who are on their feet all day at work, are under a lot of stress, or have a medical condition that makes them sweat more than others tend to have sweatier feet.

There are naturally some bacteria on the feet. These bacteria help break down sweat on the feet as it’s released. If bacteria and sweat build up, a foul odor can form. Extra bacteria tend to form when a person sweats in their shoes, takes them off, and then puts them back on without allowing them to fully dry.

Poor hygiene can also play a role in causing bromodosis. Infrequent foot washing or not changing your socks at least once a day can allow extra bacteria to begin to grow on your feet. This can cause foot odor to worsen. The key is making foot care a regular part of your hygienic routine. Home treatments are usually very effective, but in severe cases your doctor can prescribe stronger treatments.

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7 Ways to Remove Dead Skin from Your Feet

What causes dead skin on the feet?

Dead or loose skin forming on the feet is your foot’s way of naturally exfoliating and shedding dead skin cells. Dead skin can build up because of a lack of moisture if your feet are constantly in closed shoes or socks, or from the friction of walking or running. It can also form if you don’t regularly care for, exfoliate, or scrub your feet. Dead skin on the bottom of your foot may appear dry, cracked, or loose or hanging. It’s usually not painful unless it’s a result of athlete’s foot, eczema, or another type of infection.

Here are a few methods to try;

1. Pumice stone

A pumice stone is a natural lava stone that can help remove dead skin and callouses from your feet.

To use:

• Dip the pumice stone in warm water. You can also soak your feet in warm water for 10 minutes to soften them.
• Gently move the stone in a circular or sideways motion around your foot to remove dead skin. Focus on removing the top layer of the skin and not the entire area of dead skin, which will help promote healthy cell turnover.

• Apply lotion or oil afterward to help soften your feet.
• Never use a pumice stone on injured or sore areas.

2. Paraffin wax

Many nail salons offer paraffin wax as an add-on for a pedicure treatment. Paraffin wax is a soft wax that’s melted at a medium temperature of around 125°F (51°C). The wax shouldn’t be hot enough to burn or irritate your skin.

You can also do a paraffin wax treatment at home using an at-home paraffin wax bath, or you can melt the wax in a sauce pan and then transfer it to a bowl for dipping your feet.

During a paraffin wax treatment, you’ll dip your feet in the wax several times. After several layers of wax are applied, wrap your feet in plastic. After the wax hardens, you can remove the wax. Any dead skin on your feet will be removed along with the wax. Your feet should feel soft afterward.

Do not use paraffin wax if:

• you have poor blood circulation
• you have a rash or open sore on your feet
• you’ve lost feeling in your feet, such as from diabetic neuropathy

If you use paraffin wax at home, be very cautious and monitor the temperature of the wax with a candy thermometer.

3. Foot scrub

Most pharmacies and drug stores sell different foot scrubs over the counter. Look for one with granules that will help scrub away dead skin. Or, you can even make your own by diluting two tablespoons of sea salt into equal amounts of baby oil and lemon juice.

To use a foot scrub, apply the scrub directly to your foot and rub gently with your palm. Or use with a foot scrub brush or sponge to remove dead skin.

Rinse scrub thoroughly with warm water after use.

4. Oatmeal scrub

You can use oatmeal to make an at-home exfoliator to remove dead skin.

To make the scrub, mix equal parts oatmeal with rose water or milk to make a paste. To use:

• Apply the scrub to your feet and let set for up to 20 to 30 minutes.
• Use a foot brush to exfoliate your feet.
• Rinse with cold water and let your feet dry.
• Apply a foot cream.
• Perform this treatment every other day for best results.

5. Epsom salt soak or scrub

Epsom salt is a crystal form of magnesium sulfate. Magnesium sulfate is a mineral compound.

You can soak your feet in Epsom salt that’s dissolved in water. It can help exfoliate and smooth dry, cracked feet. This, in turn, may help remove dead skin.

To use:

• Create an Epsom salt soak by pouring 1/2 cup of salt into a footbath or a full cup into a bathtub full of warm water.
• Relax and soak for up to 20 minutes.
• You may use a pumice stone or foot brush after to help remove dry skin.
• To create an Epsom salt scrub for your feet, in the shower or bath, mix a handful of Epsom salt with a tablespoon of bath or olive oil in your hand or on a bath sponge.
• Rub gently over wet skin to exfoliate, soften, and remove dead skin before rinsing off with water.

6. Vinegar soak

Vinegar soaks may help soften feet and allow you to remove dead, dry, or cracked skin.

You can use almost any type of vinegar. Apple cider vinegar or white vinegar are popular options, and you may already have them in your kitchen. Use cool water to create the soak, as hot water may dry out the skin more. Use 1 parts vinegar to 2 parts water as a general guideline. Soak feet for 5 to 10 minutes to start.

If desired, follow the soak by using a pumice stone to remove dry or loose skin using the guidelines above. Apply moisturizer, petroleum jelly, or coconut oil before putting on socks to seal in moisture after doing a vinegar soak.

Only do this treatment a few times a week as it can be further drying on the skin.

7. Baby foot peel

Baby Foot Peel is a popular, 1-hour, at-home treatment to remove dead skin and smooth your feet.

To use, you’ll apply the provided plastic “booties” to your feet for up to one hour. They contain a gel solution of fruit acid and other moisturizers that may help dead skin “shed” from your feet.

Follow all instructions for use on the package:

• After wetting your feet, you’ll secure the plastic “booties” to your feet with adhesive tape.
• Leave the booties on for up to one hour.
• Remove booties and wash your feet gently with soap and water.
• You’ll need to wet your feet daily in order for peeling to occur over the next three to seven days.

While there haven’t been any scientific studies supporting the benefits or efficacy of this treatment, it has a very popular following online of loyal users.

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