Do you have tight hips? – Part 2

I have been wearing glasses since I was a teenager, so I am always interested in how to protect my eyesight.  One of the most common cuases of failing eyesight as we get older is age related macular degeneration (AMD). Scientists tracked the diets and eye health of over 2,000 people who were at least 49 years old at the start of the study.  The people's eye sight and diet were then tracked over the next 15 years.  The researchers discovered that those eating between 100 - 142mg of vegatable nitrates were less likely to have the early signs of AMD.  Currently once AMD starts medicine has no answers and it can in some cases cause blindness. This means prevention of AMD is very important. Vegatable nitrates found in leafy green vegatables and beets reduces the risk of developing AMD by 35%.  100g of spinach contains 20mg of nitrate.  One serving of spinach is 30g, so you would need ot eat 3 servings. Reference Gopinath B, Liew G, Kifley A, Lewis JR, Bondonno C, Joachim N, Hodgson JM, Mitchell P. Association of Dietary Nitrate Intake with the 15-Year Incidence of Age-Related Macular Degeneration. J Acad Nutr Diet. 2018 Dec;118(12):2311-2314    

Sometimes in life we can get trapped, focusing on what we don't have rather that what we do have, which can lead to a state of anxiety and stress.  I know in the past, I have been guilty of believe my happiness will increase when I earn more, find my ideal man, get promoted at work (- obviously I am talking about before I was self-employed), have a bigger house.  The danger is when we get the promotion, pay rise, bigger house etc we immediately focus on the next goal and an increase in our happiness  is now dependent on our next goal. Growing up with mother who suffered from frequent bouts of depression which made her focus on the negativity, I have learned the importance of focusing on the positive.  Now their may be some people reading this, saying that is all well and good for you, but isn't that burying your head in the sand when your have problems.  The short answer to this is no.  It is important to acknowledge your problems & difficulties but rather than focus on life’s BS and pain, focus on what is going right.  At the same time remember that what ever isn't working in your life right now, will pass!  

Recently a client asked me "is having heel pain first thing in the morning, just one of those things you have to put up with as you get older"?. What are the causes of Heel Pain? There are two major causes of heel pain, firstly a grumbling Achilles Tendon and secondly Plantar Fasciitis.  This week I am going to focus on Plantar Fasciitis.  Plantar Fasciitis is inflammation of the Plantar Fascia or the strong band of tissue on the sole of your foot that stretches from your heel to your toes that supports the arch of your foot and acts as a shock absorber when you walk.  The usual site of the pain with Plantar Fasciitis  is on the sole of the foot, see diagram below. How can I tell if my heel pain is Plantar Fasciitis? Plantar Fasciitis is characterised by the gradual onset of soreness and aching under the heel at its mid-point, which spreads forward along the inner side of the arch of the foot.   The ache or pain is often for the first few steps when you get out of bed every morning or after sitting at your desk for a long period of time. What causes Plantar Fasciitis

• Sedentary Lifestyles
• Being overweight
• Wearing shoes with too little arch support or cushioning
• Vigorous take off's, landings are fast turns during weight bearing sports.
• Wearing high heels too much.
• Excessive foot eversion (your weight is too much on the outside of your foot).

• Stand about 40 cm away from a wall and put both hands on the wall at shoulder height, feet slightly apart, with one foot in front of the other. Bend your front knee but keep your back knee straight and lean in towards the wall to stretch. You should feel your calf muscle tighten. Keep this position for several seconds, then relax. Do this about 10 times then switch to the other leg. Now repeat the same exercise for both legs but this time, bring your back foot forward slightly so that your back knee is also slightly bent. Lean against the wall as before, keep the position, relax and then repeat 10 times before switching to the other leg. Repeat this routine twice a day.
• Stand on the bottom step of some stairs with your legs slightly apart and with your heels just off the end of the step. Hold the stair rails for support. Lower your heels, keeping your knees straight. Again you should feel the stretch in your calves. Keep the position for 20-60 seconds, then relax. Repeat six times. Try to do this exercise twice a day.
• Sit on the floor with your legs out in front of you. Loop a towel around the ball of one of your feet. With your knee straight, pull your toes towards your nose. Hold the position for 30 seconds and repeat three times. Repeat the same exercise for the other foot. Try to do this once a day.
• Sit on a chair with your knees bent at right angles and your feet and heels flat on the floor. Lift your foot upwards, keeping your heel on the floor. Hold the position for a few seconds and then relax. Repeat about 10 times. Try to do this exercise five to six times a day.
• For this exercise you need an object such as a rolling pin or a drinks can. Whilst sitting in a chair, put the object under the arch of your foot. Roll the arch of your foot over the object in different directions. Perform this exercise for a few minutes for each foot at least twice a day. This exercise is best done without shoes on.