At NuovaHealth we believe that optimal health can be achieved through balanced and healthy eating coupled with a rigorous exercise regime.
What is optimal health?
Before we start this article we need to define optimal health. Optimal health can be best described as that energetic but level emotional feeling that goes with excellent markers of physical health such as endurance and strength. Can you run a mile? Can you bench press your bodyweight?
Optimal health will show up in blood tests with the ideal level of hormones and no deficiency in nutrient uptake. Optimal health is being within the ideal bodyfat range with a low level of central body fat.
Optimal health can be measured by emotional wellbeing, a healthy weight, optimal hormone levels (according to blood tests) and physical strength and endurance.
What Nutritional rules should I follow to achieve optimal health?
It is now common knowledge that processed foods are the scourge of our day. What is processed? Take a look at the food you are about to eat, generally if it doesn’t exist like it does in nature then it has had to be processed for you to eat it and thus it is processed. Bread = processed. Apple = Not processed (naturally occurring in nature). Pizza = processed. Beef = Not processed. However a word of caution for meat lovers. Meat is an excellent choice for protein intake but modern day farming has reduced its nutritional value and it can be harmful due to the diet the cow has been fed and or hormones injected into the cow to force growth. When you can we recommend going for organic and free range foods. Pesticides and herbicides can do damage to our bodies, reducing hormone production and causing strain on our digestive systems and liver as it has to remove the poison from our body. If you cannot afford organic fruit and vegetables then do make sure to wash them thoroughly to remove pesticide residue.
We recommend a paleo type diet. Paleolithic diet is based on the foods that the caveman would normally eat, however we would allow certain substitutes such as brown rice to be allowed for calorie load.
Calorie intake is recommended to be around your weight in pounds x15. If you are looking to gain muscle then increase protein and increase calories incrementally. It is important to slowly gain weight to avoid excessive fat gain. Weight loss can be obtained by reducing calories below your maintenance level. The maintenance level is the amount of calories required to sustain your current weight.
In conclusion we recommend a paleo type diet emphasising vegetables, fruit and meat and a reduction in processed foods such as sugars, sweets, pizzas, pies and breads. If you can stick to these fundamental rules you will be well on your way to optimal health. Only when you can stick to these rules should you experiment with advanced strategies such as intermittent fasting and carbohydrate cycling for improved results.
Achilles tendonitis or tendinopathy are both technical medical terms, meaning you have swelling in your Achilles tendon. This tendon is found just above the heel. The tendon becomes swollen, sometimes warm to the touch, with the pain radiating up the back of the calf muscle. A person who has Achilles tendonitis knows it because the pain can be debilitating. The simple act of walking hurts, making the tendon further inflamed and swollen with each step. Ignoring the pain and not doing anything to correct the pain can be the basis of more problems in the future, including rupture of the tendon or changes in the tendon itself.
The Achilles tendon runs from the back of the heel bone up to the muscles in the calf though when most people think of the tendon they think of it as being only at the heel. Because this tendon is moved with every stride, the tendon is contracted and stretched with each stride a person takes. Striding too fast, too hard, or without care makes it easy to damage this tendon, stressing and over-stretching it. Wearing shoes that do not allow the foot to stay in a neutral position, then stressing the tendon makes the problem worse!
The way to prevent the Achilles tendon from rupture is to rest it as soon as it becomes inflamed. Resting the affected foot using a combination of stopping the action such as jogging that caused the problem, and using arch support insoles to help bring the foot back into a neutral position. The neutral position allows the foot to relax into a more natural state, taking the pressure off the tendon.
It is very important to pay close attention to the feet as we age because the aging process reduces the amount of padding in our feet. The reduction of padding can cause us to change our stride patterns, increasing the chances of injury. In addition, we can easily become unsteady on our feet as we age, this unsteadiness increases our chance of falls, and makes us more likely to misstep. A simple misstep can cause a tendon strain.
A pair of arch support insoles allow the feet to relax into a more natural state, helping to reduce the pain, inflammation and unnatural strain on the tendon. The longer a person denies there is a problem, trying to push through the pain, the longer they will remain in pain. By using orthotic arch support insoles that properly support the foot as soon as the problem is noted, the person helps reduce the chances of tendon tear or rupture.
Achilles tendonitis is a form of tendonitis that affects the Achilles heel; there are many reasons why someone may get Achilles tendonitis. The most common cause of Achilles tendonitis is through over use of the Achilles heel. This can mean healthy athletes have a greater risk of getting Achilles tendonitis than someone whom does not use their Achilles tendon as much.
Something to keep in mind is that the symptoms of Achilles tendonitis can be confused with that of xanthoma of the Achilles tendon; xanthoma is often caused by the build-up of cholesterol due to hypercholesterolemia. In contrast to Achilles tendonitis, xanthoma of the Achilles is actually linked to a unhealthy and inactive lifestyle rather than that of a healthy athletic one.
If you get Achilles tendonitis then recovery can often be long due to the fact that the tissues and cells in the Achilles tendon have a limited supply of blood meaning rebuilding and repairing of Achilles tendon will often take time.
Symptoms of Achilles tendonitis.
Symptoms of Achilles tendonitis include:
You may suffer from stiffness of the Achilles tendon when you wake up in the morning
– Pain which gets worse on the Achilles tendon or on back of your heel when using the Achilles tendon for example whilst running.
– Pain the day after excessive use of the Achilles
– Swelling which gets worse when you use the Achilles
– A bone spur
– Tearing the Achilles tendon can cause a sudden “pop” so to speak if you have experienced this or something similar then it may be best to go see your doctor for further advice.
How does the tendon repair itself?
Scientist believe that when the Achilles tendon needs repairing cells from other tissues surrounding will actually migrate to the Achilles tendon to help repair the damage.
Also blood from blood vessels shall also provide new fibres that will help the tendon reconstruct itself; it has been thought though that this process may actually be a cause to the pain experience when suffering from Achilles tendonitis. Scientific experiments have shown that by injecting local anaesthetics in patients suffering from Achilles tendonitis near these blood vessels the pain can be dramatically reduced.
Achilles tendonitis can be prevented with proper stretching and warm up of the Achilles heel before exercise or sport. Also Achilles tendonitis can occur if one is not wearing correctly fitted and supportive shoes and insoles. That is why buying the right fitting insoles and shoes is quiet important.
There are many tried and tested treatments for Achilles tendonitis including wearing orthotics and also heel pads to help reduce the pressure on the Achilles tendon. By better supporting the Achilles tendon with heel pads it has been proven to drastically improve recovery time, not only that but heel pads for Achilles tendonitis can help to prevent the problem from occurring in the first place.
Preventing Achilles tendonitis is easy with regular stretching exercises and heel pads.
As we get older the fact is that our tissues and bones weaken and this is a natural part of growing older. However this does mean the risk of getting such problems as Achilles tendonitis is greatly increased. To combat this and reduce the risk you can re strengthen the muscles and tissues that are around the Achilles tendon by doing regular stretching exercises. One of the exercises you can do quite easily each day is to slowly lower and raise your body whilst using the leg that is suffering from Achilles tendonitis.
Heel pads are another great way to prevent Achilles tendonitis as they will spread the pressure that can build up on the Achilles tendon and spread it evenly rather than it being focused on one point which may cause damage.
Heel pads can be bought here at NuovaHealth.
Being tall and having lots of confidence seems to go hand in hand with each other… But how exactly can you get taller? Well in this article I shall be telling you exactly how!
But let me first tell you about the difference of getting taller and actually growing taller. Contrary to what many might tell you on the internet actually growing taller after a certain age is impossible.
Just after puberty has stopped your growth plates will become fused together meaning cellular growth of the bones is impossible… no matter how many “supplements” you take which may carry all sorts of bad side effects, trying to growing taller once your growth plates have fused will be in vain. But this doesn’t mean you cannot “get” taller! Here are two ideas that will help you increase your height.
– Stretching exercises
– Heel lifts (height increasing insoles)
Stretching exercises is first on the list but let me warn you that height increase through this method is often tedious, time consuming and hard work and there are no guaranteed results with stretching exercises.
Pilates, yoga and even sports like swimming and basketball can all help you stretch out your body and increase your height as a result! Stretching exercises work on the concept that you can expand the space between your vertebrae and joints through stretching exercises. In between the spinal vertebrae you have got cartilaginous material. This cartilages material often becomes compressed under the force of gravity reducing the space between the joints and vertebrae resulting in your being smaller (this is why you often hear people talk of how you are much taller in the morning when you wake up than you are just when you go to sleep as throughout the day gravity has squeezed and compressed your body together). It is thought by medical experts that stretching can strengthen the muscles groups surrounding the joint and vertebrae and as a result will suppresses the effects gravity has on compressing this cartilage and posture together. Stretching exercises help to improve posture making you look taller and help expand that space in-between the joints and vertebrae too.
Heel lifts can give you something stretching exercises cannot… Instant height increase! Heel lifts used to be used for correcting leg length discrepancy’s but are now more commonly used for people wanting to increase their height. Moreover because heel lifts used to be designed for leg length discrepancy, resulting in built in orthotics, means that the feet are well supported in a natural and above all comfortable position.
Heel lifts give you the means of controlling your own height whenever you want.. You can adjust the height on heel lifts using “stacks” to a height that suits you and you are comfortable with.
People don’t know about heel lifts because people just don’t know people are wearing them as they are discreetly placed in your shoes making it impossible for people to even tell that someone wearing them.
With the extra height you can gain from doing stretching height exercises and wearing heel lifts the sky’s the limit! You will feel more confident in yourself and because you will be tall people will notice you as you will be literally standing out from the crowd.
Plantar fasciitis can make daily life far more difficult and more uncomfortable. That is why it is a good idea to avoid getting it by ways of prevention using orthotics than just doing nothing and waiting to get plantar fasciitis and then doing something about it by treating it with ways that you could have done to help prevent it earlier.
Athletes tend to suffer from plantar fasciitis due to them overusing and causing inflammation of the plantar fascia. Many athletes will suffer at some point from plantar fasciitis when they really could have avoided it by simply doing some proper stretches of the feet and wearing proper insoles in their running shoes.
It not just athletes who suffer from this condition but people who are overweight also have a much higher chance of getting plantar fasciitis because of the extra weight they carry adds extra pressure on the plantar fascia which it cannot cope or designed to deal with meaning it can more easily tear or be damaged.
The best ways to prevent and/or treat plantar fasciitis is by swapping flat insoles in your shoes for some special arch support plantar fasciitis insoles. With the specially adapted orthotic that offer better support for the arch of your foot and plantar fascia will make plantar fasciitis a thing of the past.
Standard flat insoles found in many shoes than you buy offer little or no arch support at all. Support is needed because as we get older the muscles and tissues that help to support the arch of our feet will get less strong and flexible… with the constant strain of gravity on our arches along with a busy life where we are always on our feet running from one place to the next creates a lot of pressure on our arches, the risks of developing plantar fasciitis are stacked against us. But thankfully all we need is better supporting orthotic insoles to help alleviate some of this strain and pressure from our arches.
By wearing arch support insoles, pressure and tension is took off the plantar fascia and this reduces the risk of tearing it. Not only will special orthotic help to support your arch but they also help to cushion any unwanted pressure or shock that could harm your feet as you walk or run.
You can buy orthotics here at NuovaHealth where we have a wide range of orthotics and insoles to help anyone.
If you have any further questions in regard of plantar fasciitis or orthotics to help prevent plantar fasciitis please comment below and I will be happy to answer any questions you may have.
Orthotics are helpful devices, used for hundreds of years by people to treat all kinds of conditions. Orthotic insoles are specially designed to help give those wearing them extra comfort and support. There are many reasons why people wear orthotics including prevention of foot problems such as plantar fasciitis, treatment to help recovery from foot injury’s, orthotics can also be used for correcting under or over pronation and helping to correct leg length discrepancy’s plus position the foot in a natural and comfortable position, arch support and to help ease or prevent foot pain.
As you can see there are a variety of uses orthotics will help with. Whether you are a professional athlete and wish to prevent injury from ruining your running career or just that you have recently been suffering from foot pain and cramps whilst walking and want it to stop. Orthotics are an affordable and clever way to help you live a more comfortable and pain free walking way of life.
Orthotics help to cushion your feet and act as a kind of shield which helps protect your feet from any harmful shocks that may result from walking or running. Have you ever experienced been uncomfortable when standing or walking for long periods on your heel? This can be caused by pressure build up on a point on your heel, but with some orthotics that have been made out of a special material which actually will spread this pressure so it is not concentrated on one point but instead spread out which causes less damage and pain as a result.
Many orthotic insoles are made from special materials that actually will mould to the specific shape of your foot this is very clever as it means that the insoles can provide adequate support based on your own individual needs.
As we get older our bodies along with our feet will weaken so we need to extra support and help to combat the increased risk of injury and problems that can result in this weakening… Orthotic insoles do just that.
Heel pain is a big nuisance and it can interrupt and make day to day activity difficult. It can be even more troublesome when your job demands that you stay on your feet for long periods of time for example working in retail on the shop floor. What you need is instant pain relief so you can get on with your life.
Heel pain symptoms can be appearing as either a dull ache at the heels bottom or a sharp stabbing pain, the pain can be localised anywhere on the heel from the back to the front. Heel pain is a main cause of people seeking professional podiatric help. Heel pain is a common symptom of a condition known as plantar fasciitis or plantar fasciosis. The plantar fascia is a tendon that wraps itself under the heel and links it to the toes. The plantar fascia provides the support around the arch of the foot that allows the foot to push off from the ground. Sometimes severe trauma to the area caused by a blow may result in this kind of pain but plantar fasciitis is more commonly occurring due to overuse.
Overuse of the plantar fascia will result in aggravation of the condition and a deterioration accompanied by inflammation in the area. Weight gain increases pressure on the plantar fascia resulting in its overuse, also heavy exercise such as marathon training can lead to overuse resulting in heel pain. To avoid plantar fasciitis we should not overload the plantar fascia. It is recommended that as we get older we only increase exercise intensity gently in order to reduce the likelihood of injury such as plantar fasciitis. The heel pain is a way the body has of preserving the plantar fascia by telling you to slow down and give it rest. Luckily we can give the plantar fascia the rest it requires whilst living a full and active life.
Cushion heel pads take on the role of the plantar fascia providing cushioning and support. In effect it shares the burden of walking around and so allows the plantar fascia to recuperate and reduces inflammation and pain in the heel. NuovaHealth source the best products for plantar fasciitis such as heel cushion pads and soothing gel heel cups as well as arch support insoles. All products are guaranteed to reduce your pain or you get your money back, that is how confident we are in what we sell.
Foot problems such as plantar fasciitis, Achilles tendonitis, and arch and heel pain frequently develop due to a lack of orthopaedic support while walking or standing. Orthotic inserts are designed to provide this orthopaedic protection and thus enable proper rehabilitation and prevention of these foot problems. Orthotics can be used in controlling, encouraging, limiting or immobilizing the movement of certain important joints and tendons in the foot. They promote or restrict muscle action, can decrease or even redirect weight to minimise shock forces. Orthotic insoles correct the shape or function of the body in order to provide easier movement capability, reduction of pain and to slow the rate of joint degradation. This in effect helps to treat common foot problems.
Orthotic Insoles are usually made from EVA, Polypropylene, Polyethylene or a carbon composite. NuovaHealth only source the highest quality products made from the finest materials designed to compliment your feet and support them in total comfort. All our orthotics are backed with a lengthy 1 year money back guarantee meaning if you are not happy with your purchase then you can return them for a full refund, no questions asked. We hope this reassures you of the confidence that we have in our products. We have specially designed orthotics for all types of conditions from everyday work use to sporting insoles.
Stress placed upon the plantar fascia can result in heel pain. You can aid the recovery from plantar fasciitis via plenty of rest, firm and high quality footwear, wearing of heel pads, painkillers as well as exercise. Through thorough stretching and strengthening of the plantar fascia the ligament can gain flexibility and strength which will aid the muscles in supporting the arch of the foot which helps by reducing stress on the plantar fascia ligament thus reducing heel pain.
It is important to regularly stretch the Achilles tendon as well as the plantar fascia this is due to the fact that many people with plantar fasciitis have tight Achilles tendons. It is important to refer to a physiotherapist for guidance whilst exercising.
The outlook for plantar fasciitis?
Most people completely recover from plantar fasciitis within 12 months. Some treatments can speed up the recovery process.
How do I avoid plantar fasciitis?
Firstly you should make it a habit of regularly changing shoes used for running or walking. Badly fitting or worn down shoes have a reduced ability to absorb the everyday shocks that come from walking on hard surfaces resulting in more damage to the plantar fascia.
It is important to buy a good arch support or a cushioning heel pad as they can prevent heel pain and add an extra degree of protection from harm. NuovaHealth supply excellent heel pads and arch supports designed to offer maximum prevention.
Lose weight if overweight. Being overweight adds more stress and strain on the ligaments and joints, especially in the foot that have to bare the heavy load. Less weight means fewer loads and more relief for said joints and ligaments.
Stretch the plantar fascia and the Achilles tendon on a regular basis, before and after exercise.
Try to avoid exercising on hard flat surfaces.