Simple Non-Surgical Solutions for Bunion Relief

Bunions are a common problem that can have a significant effect on daily life. A progressive disorder, bunions are most commonly the result of poorly fitting shoes causing a chronic misalignment of the great toe, or big toe, and first metatarsal joint. When the great toe is out of alignment, the arch does not function properly and is prone to collapsing. Not only can the bunion itself cause a great deal of pain and discomfort, but it can also aggravate pain in the ankle, knee, and lower back.

Shortcomings in footwear design such as toe tapering, heel lift, and arch support do more to weaken and immobilize your foot than they do to allow your foot to move and operate as it was naturally designed. In other words, most conventional footwear pushes the great toe towards the second toe, making bunions worse. Many of these popular design flaws are most common in athletic footwear – soccer, golf, and tennis shoes. Further, an arch is strongest when supported at its two bases rather than under the middle. This is repeatedly illustrated in nature, but not implemented in our footwear, where we have been conditioned to believe we all need some degree of “arch support”.

Conventional treatment of bunions typically begins with an x-ray to determine the degree of misalignment. If the angle between the first and second metatarsal heads is large enough, then surgical removal of the bunion (bunionectomy) is typically performed. During this procedure a section of the first metatarsal bone is removed and the joint is realigned and fixed in place with pins and screws as needed. This procedure is followed up with a custom orthotic to support the once collapsed arch. What’s troubling with this approach is it doesn’t address the underlying cause and recurrence is common.

 Bunions often respond well to non-surgical, conservative treatment in a timely manner. Conservative treatment begins with realignment of the great toe with a toe-spacing device (such as Correct Toes) because it helps progressively splay and realign all of your toes. Performing exercises to increase range of motion and strengthen the surrounding muscles is an important next step since many of the surrounding muscles are either too tight or too stretched out due to the imbalance associated with the bunion dislocation.  

Lastly, identifying correctly fitting shoes is of the utmost importance. This includes finding footwear that allows enough room in the toe box to wear your toe-spacing device that keeps your toes pointing straight. A quick test is to remove the shoe insert and stand on it while wearing your toe-spacers. If any of your toes fall off the edge of the liner, then the shoe is not a good fit. An added bonus is a strong and stable arch bringing relief to chronic ankle, knee, or lower back pain.

Supporting Your Stress Glands – The Adrenals

The holiday season is a wonderful time of year often spent gathering with loved ones. It is also one of the most stressful times of the year. Chronic stress can wreak havoc on our stress (adrenal) glands, which provide for us one of our major stress response hormones – cortisol. Common signs of adrenal fatigue include brain fog, weight gain, decreased sex drive, chronic fatigue, and cravings. Here are some tips to keep humming along in tiptop form through the holidays:

Sleep: Getting adequate sleep is necessary for a long list of vital bodily functions. Help yourself get the full night of sleep your body deserves by removing all electronics from your bedroom (including that TV). Invest in blackout curtains or a sleeping mask if your room isn’t completely dark and aim for 8 hours of sleep or more every night. If you wake and want to hit the snooze button then you’re not getting enough sleep.

Nutrition: Start your day with breakfast before 10am, including adequate protein and healthy fats, which will help regulate your blood sugar throughout the day. Round your breakfast out with a couple servings of vegetables and a handful of berries. Incorporating a natural, whole foods-based diet in favor of high glycemic foods like a stack of pancakes drowned with syrup or a bowl of cereal can make a world of difference.

Coffee and other stimulants: Cortisol is part of our natural stress response, but when we constantly supplement with coffee and other stimulants it can confuse our body and actually reduce that stress response. If you depend on that morning cup of jo, then you’re probably doing more harm than good. Try eliminating it for three to four weeks. The first couple of days may be a challenge, but most find the end result liberating and invigorating.

HIITs > Long Duration Cardio: Cardio is great in moderation, but keep in mind that long duration cardio is pro-inflammatory and can cause an increase in cortisol and tissue break down (like your muscles and your cartilage). Lean muscle is vital for strong bones and proper hormone regulation including boosting libido, keeping insulin levels low, and balancing blood sugar. Give maximum effort for 30 seconds, and then rest for 90 seconds. Repeat x8. Lift heavy stuff, your body will thank you. For more information check this out: http://fitness.mercola.com/sites/fitness/archive/2014/09/26/intermittent-fasting-hiit-workout.aspx.

 MTHFR: You adrenal fatigue symptoms may be part of a larger problem such as a genetic defect. Genetic mutations to the methylenetetrahydrafolate-reductase (MTHFR) gene can cause poor metabolism of food into energy and may require specific supplementation. Mutations such as this are far more common than realized and both the lab work to find out and the intervention are relatively inexpensive. Supplementation for this genetic defect is readily available with a Naturopathic doctor.

I believe these are some of the first steps in restoring your adrenal health and with that, lowering your stress level. When taken as a whole, you may be well on your way towards a healthier, better you. Happy holidays!

Flu Season is Right Around the Corner. Are You Ready?

Autumn is upon us, along with football season, blessedly cooler temperatures, and the inevitable return of flu season. Although the exact reason for the seasonal nature of influenza is unknown, we do observe a tenfold increase in cases of influenza during this time. In the United States, the flu season is typically considered to be between October and May, peaking in February.

Influenza is a virus that is transmitted from person to person primarily via respiratory droplets generated when an infected person coughs or sneezes. The incubation period is usually 2 days and can vary from 1 to 4 days. Typically, the virus is shed for 5-10 days, making someone “contagious” for that period of time. “Classic” flu symptoms include abrupt onset of fever, sore throat, nonproductive cough, muscle pain, and headache. In contrast, the common cold is characterized by a productive cough and congestion, with less severe body aches, fatigue, and no fever.

My first question to anyone who has fallen ill is: What are you doing for yourself?

Rest is paramount with any viral infection and my first recommendation. Adequate sleep and stress reduction are vitally important to the proper functioning of our immune system and nothing I can recommend will have a more positive impact on your speedy recovery.

Bone broth is an excellent source of amino acids and essential to life. This nutrient rich food is a particularly good when feeling under the weather because it keeps your immune cells where you need them, reducing many of the side effects of being ill. Bone broth is also a great source of glycine, which supports our detoxification process.

Baths can be surprisingly helpful for two reasons. The first ties in with rest – a bath is a great place to unplug from our day-to-day stressors. Further, a hot bath can help promote one of our greatest natural weapons against foreign invaders – fever! Fever that doesn’t exceed 104 degrees is an important part of our immune response. Just be sure to drink plenty of water to maintain proper hydration.

Elderberry is a great antiviral herb with research showing the fruit syrup speeding recovery in patients with influenza compared to placebo in two double-blind trials. Plus kids and adults love the taste.

So the next time you catch the flu, consider supporting your body’s own innate ability to heal instead of reaching for fever suppressors and antibiotics, which would not be helpful for a virus such as influenza anyway. Yours in health!

Tips For Selecting A Sunscreen That is Right For You

Rarely was there a summer day growing up when I would leave the house without putting on sunscreen. We have been appropriately scared by the risk of developing skin cancer that not putting sunscreen on is now as outrageous as littering. Skin cancer is the most common form of all cancers in the US after all. Are all of the sunscreens healthy for us? The following are a few tips for understanding sunscreen and how to find one that works for you:

1.     Nutrition. One can actually improve their skin’s resistance to the UV radiation inherent to sun exposure by eating more nutritiously. Eating more gelatin, antioxidant rich foods, and foods higher in Omega-3 essential fatty acids in place of foods high in Omega-6s and alcohol may help tip the scales in your favor.

2.     Re-Apply. SPF is relative to each individual and stands for “sun protection factor” and refers to the theoretical amount of time one can stay in direct sunlight without getting burned. For example, an SPF of 15 means you could stay in the sun 15 times longer than without any protection before getting burned. Over time, sunscreen dissipates and ceases to provide protection. This occurs as it absorbs UV radiation and converts it to heat. As such, re-applying sunscreen is paramount.

3.     Ingredients such as zinc and titanium dioxide are minerals that work to block, or reflect, sun like a layer of armor rather than absorb and then convert UV radiation to heat in the way most sunscreens do. As such they are great alternatives to common questionable sunscreen ingredients – chemicals like retinyl palmitate, which may accelerate lesion and tumor formation, and oxybenzone, a synthetic estrogen that may disrupt hormones and trigger allergic reactions.

4.     How to Shop. Over the past several years the Environmental Working Group (EWG) has developed a comprehensive resource to educate families on sun safety and skin health.  Their website offers a wealth of information and has even rated about 700 SPF rated products. The EWG even offers a free app for your smart phone that you can use while shopping by scanning the bar code a potential purchase.

5.     DIY sunscreens such as (http://www.mindbodygreen.com/0-13899/diy-best-nontoxic-sunscreeen-ever.html) and (http://mountainroseblog.com/diy-herbal-sunscreen-recipe/)

6.     Get annual checkups. Even children develop moles that need medical attention. The best medicine is prevention and part of that is regular evaluation of new moles. If you see something suspicious, don’t hesitate to contact your physician for a consultation.

The CDC recommends many common sense practices such as wear a hat and protective clothing, stay in the shade, and avoid peak daytime hours of hazardous UV radiation exposure, but they also recommend wearing sunscreen with an SPF of at least 15 and to be sure it provides both UVA and UVB protection. If you are uncertain or have further questions about finding a sunscreen that’s right for you, then don’t hesitate to consult with your family practice physician or dermatologist.

References:

http://sustainablebalance.ca/sunburn-resistance-through-diet/

http://www.ewg.org/2014sunscreen/

http://www.rodalenews.com/safer-sunscreen#.U4P2m-zV9hQ.twitter

http://www.huffingtonpost.com/2014/07/07/spray-sunscreen-safety-kids_n_5564533.html

http://www.livestrong.com/article/289935-titanium-dioxide-vs-zinc-oxide-in-sunscreen/

http://www.ewg.org/2014sunscreen/nanoparticles-in-sunscreen/

What is wrong with my shoes?

You were born with perfect feet. When you were born, the widest part of your foot was your toes, or forefoot, not the ball of your foot and there was space between your toes. Feet have evolved to be inherently healthy; they are designed to function free of any support or constraints. Unfortunately, modern footwear has evolved to prevent our feet from functioning the way they are intended to.

It is extremely likely that your ailments – bunions, hammer toes, corns, plantar fasciosis (fasciitis), neuromas, shin splints, ingrown toenails, Achilles and other tendonitis’, knee, hip, and back problems, etcetera – would never have developed if it weren’t for those stylish kicks you’re wearing right now. In fact, these issues occur very rarely in cultures where shoes are not worn. Lets take a look at some of the design flaws that are common in footwear: 

I already alluded to one of the biggest culprits – toe tapering. The toebox of most shoes force toes into a triangular shape. This forces our toes into a space much smaller than intended and, over time, gives our feet the appearance we have grown accustomed to – with the widest part of our foot being the ball. With our toes crammed into such a small space we sacrifice balance, speed, and stability for style.

Heel lift, or the difference in height between the heel and toe of your shoe, is problematic for three reasons: an unnatural strike zone – your heel – when running, which forces your body to absorb a tremendous amount of energy that could be used for forward propulsion, and it creates muscle length imbalances. Constant heel elevation promotes the elongation of the muscles on the front of your legs and the shortening of muscles on the back of your legs, which can apply unnatural forces on your bones, ligaments, and tendons, which may lead to injuries and the flattening of your arch.

Toe spring is the term used to describe the elevation of the toebox (the part of your shoe that houses your toes) of shoes. This elevation creates an imbalance between the tendons on the top and on the bottom of each of our toes. We rely on these tendons to pull equally for proper alignment and function both at rest and in motion. Toe spring keeps our toes unnaturally elevated throughout the day and is the main culprit behind corked toes, or hammertoes.

Arches, in nature and in architecture, function to support weight over an open space by providing support on either end of that weight. Why then does that change when it comes to our feet? Why is arch support in shoes a cushion for our arch to lazily rest upon? True arch support would mean allowing the heel and the toes enough space to lie flat on the ground. This allows the muscles within our feet to carry the load they were created to carry.

In my practice I have had great success resolving the above-mentioned flaws, and the ailments that arise because of them, without surgical intervention. The first step towards healing your feet is to find shoes that allow your feet to function without inhibition, but that only prevents continued progression. For help resolving these conditions without surgery consider searching for a practitioner, such as myself, that is well versed in natural foot health. An added bonus is that the same treatments that restore natural foot function also increase athletic performance, decrease injuries, improve strength and flexibility, and enhance balance and stability.