Lifestyle for Healthy Feet

Tag: health

  • Insulin Resistance – A Silent Threat to Your Health

    Insulin resistance is a growing health concern affecting people worldwide. It occurs when the body’s cells stop responding properly to insulin – the hormone responsible for regulating blood sugar levels. As a result, glucose levels in the blood rise, leading to serious health problems such as type 2 diabetes, obesity, cardiovascular diseases, and other metabolic disorders.

    How Does Insulin Resistance Develop?

    Insulin resistance often results from a combination of genetic and environmental factors, such as:

    • Unhealthy diet – high intake of simple sugars, processed foods, and excess calories.
    • Lack of physical activity – a sedentary lifestyle reduces the cells’ sensitivity to insulin.
    • Obesity, especially abdominal fat – visceral fat impacts insulin metabolism.
    • Chronic stress and sleep deprivation – these disrupt the body’s hormonal balance.
    • Hormonal imbalances – such as polycystic ovary syndrome (PCOS) in women.

    Symptoms of Insulin Resistance

    Insulin resistance can develop over many years without noticeable symptoms. However, watch out for:

    • Persistent fatigue,
    • Intense sugar cravings,
    • Difficulty losing weight,
    • Weight gain, particularly around the abdomen,
    • Skin changes, like darkened patches (acanthosis nigricans).

    How to Combat Insulin Resistance?

    1. Low Glycemic Index (GI) Diet
      Following a low-carb or ketogenic diet can significantly improve insulin sensitivity. Reducing simple sugars and processed carbs is key to success.
    2. Regular Physical Activity
      Exercises like walking, strength training, or swimming enhance insulin sensitivity.
    3. Healthy Lifestyle
      Ensure adequate sleep, manage stress effectively, and maintain regular meal times.
    4. Weight Management
      Losing even a small amount of weight (5-10% of your current weight) can make a big difference.
    5. Supplementation
      Certain supplements, such as berberine, magnesium, omega-3 fatty acids, and vitamin D, can support the fight against insulin resistance.

    Why Act Now?

    Untreated insulin resistance can lead to type 2 diabetes and other severe conditions. Adopting healthy eating habits and incorporating regular physical activity into your routine is an investment in a longer, healthier life.

    If you’re struggling with insulin resistance or suspect you might have it, consult a specialist. Early intervention is key to halting disease progression and improving your quality of life.

    Follow my blog for more tips on a healthy lifestyle, low-carb diets, and health support. Remember, your health journey begins with small steps! 🌱

    Share your experiences in the comments and visit our Facebook page: Foot Health Practice & Mobile Pedicure.

  • Welcome to a Low-Carb Culinary Journey!

    Eating low-carb doesn’t mean sacrificing flavor or variety. Whether you’re managing your weight, supporting your overall health, or simply exploring the benefits of a low-carb lifestyle, these recipes are perfect for you. Each dish is easy to prepare, packed with nutrients, and tailored to help you stay within your daily macronutrient goals. Explore these delicious options and transform your meals into healthy, satisfying experiences.

    1. Baked Eggs in Avocado

    A simple, nutritious breakfast or snack that’s low in carbs and high in healthy fats.

    Ingredients:

    • 2 avocados
    • 4 small eggs
    • Salt and pepper to taste
    • Chives for garnish
    • Optional: bacon or shredded cheddar cheese

    Instructions:

    1. Preheat your oven to 200°C (392°F).
    2. Cut the avocados in half, remove the pits, and scoop out a bit of the flesh to make room for the eggs.
    3. Crack an egg into each avocado half.
    4. Season with salt and pepper, and optionally top with shredded cheese or bacon.
    5. Bake for 10-15 minutes until the egg whites are set.
    6. Garnish with chives and serve warm.

    Macros per serving (1 avocado half with 1 egg):

    • Calories: 160 kcal
    • Protein: 7 g
    • Fat: 13 g
    • Net carbs: 2 g

    2. Salmon and Pesto Salad

    A light yet satisfying dish, perfect for lunch or dinner.

    Ingredients:

    • 200 g fresh or smoked salmon
    • 2 handfuls of arugula
    • 1/2 head of iceberg lettuce
    • 1/2 avocado
    • 2 tbsp green pesto
    • 1 tbsp olive oil
    • Lemon juice
    • Salt and pepper to taste

    Instructions:

    1. Grill the fresh salmon until cooked (skip this step if using smoked salmon).
    2. Arrange the arugula, lettuce, and sliced avocado on a plate.
    3. Add the salmon in pieces.
    4. Mix pesto with olive oil and lemon juice, then drizzle over the salad.
    5. Season with salt and pepper to taste and enjoy.

    Macros per serving (1 large salad):

    • Calories: 450 kcal
    • Protein: 30 g
    • Fat: 35 g
    • Net carbs: 4 g

    3. Coconut Chicken with Broccoli

    A creamy, savory dish that’s low in carbs and high in flavor.

    Ingredients:

    • 400 g chicken breast
    • 200 ml coconut milk
    • 1 broccoli head
    • 1 garlic clove, minced
    • 1 tbsp coconut oil
    • Salt, pepper, and curry powder to taste

    Instructions:

    1. Cut the chicken into cubes and season with salt, pepper, and curry powder.
    2. Heat the coconut oil in a pan and brown the chicken.
    3. Add the minced garlic and stir for 1 minute.
    4. Pour in the coconut milk and simmer on low heat for 10 minutes.
    5. Steam the broccoli until tender.
    6. Serve the chicken with broccoli on the side.

    Macros per serving (half of the recipe):

    • Calories: 400 kcal
    • Protein: 35 g
    • Fat: 25 g
    • Net carbs: 6 g

    4. No-Bake Mascarpone Tart with Blueberries

    A sweet, low-carb dessert that’s perfect for any occasion.

    Ingredients

    Crust:

    • 200 g almond flour
    • 100 g butter (cold, cubed)
    • 1 egg yolk
    • A pinch of salt
    • 2 tbsp erythritol

    Cream:

    • 300 g mascarpone
    • 200 g double cream
    • 2 tbsp erythritol

    Lemon Syrup:

    • 1 tbsp erythritol
    • Juice of 1 lemon
    • 1/3 cup water

    Topping:

    • Fresh blueberries or strawberries
    • Mint leaves for decoration

    Instructions

    For the Crust:

    1. Preheat the oven to 180°C (356°F).
    2. Combine almond flour, butter, salt, and erythritol in a mixing bowl. Use your hands or a pastry cutter to blend until the mixture resembles breadcrumbs.
    3. Add the egg yolk and mix until the dough forms a ball. Chill in the fridge for 20 minutes.
    4. Roll out the dough between two sheets of parchment paper or press it directly into a tart pan.
    5. Poke the base with a fork to prevent puffing and bake for 15-18 minutes or until golden brown. Let it cool completely.

    For the Cream:

    1. Beat mascarpone, double cream, and erythritol together until smooth and fluffy. Chill in the fridge while preparing the syrup.

    For the Lemon Syrup:

    1. In a small saucepan, combine erythritol, lemon juice, and water.
    2. Heat on low until the erythritol dissolves. Simmer for 2-3 minutes, then let it cool.

    Assembly:

    1. Pour the lemon syrup evenly over the baked crust and allow it to soak in slightly.
    2. Spread the mascarpone cream over the crust.
    3. Top with fresh blueberries or strawberries.
    4. Garnish with mint leaves for a fresh finish.

    Macros per serving (1 slice, 8 slices total):

    • Calories: ~280 kcal
    • Protein: ~5 g
    • Fat: ~25 g
    • Net carbs: ~4 g

    5. Creamy Cauliflower and Cheddar Soup

    A comforting low-carb soup that’s perfect for colder days.

    Ingredients:

    • 1 medium cauliflower
    • 1 liter chicken stock
    • 200 g grated cheddar cheese
    • 100 ml heavy cream
    • Salt, pepper, and nutmeg to taste

    Instructions:

    1. Break the cauliflower into florets and cook in the chicken stock until tender.
    2. Blend the mixture into a smooth soup using an immersion blender.
    3. Stir in the cream and cheddar cheese until fully melted.
    4. Season with salt, pepper, and nutmeg.
    5. Serve with toasted nuts or seeds for added crunch.

    Macros per serving (1 bowl, 4 servings total):

    • Calories: 220 kcal
    • Protein: 10 g
    • Fat: 18 g
    • Net carbs: 5 g

    These recipes prove that low-carb eating can be both delicious and diverse. Perfect for anyone looking to maintain a healthy lifestyle or explore the benefits of a low-carb diet, they’re sure to impress your taste buds while supporting your nutritional goals. For more tips, recipes, and inspiration, explore the other sections of our website. Stay healthy and enjoy! 😊

  • The Impact of Vitamin D3 on the Brain – What You Need to Know

    Vitamin D3, often associated with bone health and immunity, also plays a crucial role in brain function. Its deficiency can affect mental health, cognitive processes, and emotional stability, as well as increase the risk of neurodegenerative diseases. Below is an in-depth look at how vitamin D3 supports brain health and why it is so essential.

    1. Regulating Mood and Emotions

    Vitamin D3 is involved in the production of serotonin, a neurotransmitter responsible for maintaining a stable mood. Adequate serotonin levels help:

    • Stabilize mood,
    • Reduce the risk of depression,
    • Alleviate anxiety and panic attacks.

    Studies show that individuals with vitamin D3 deficiency are more likely to experience depressive and anxiety disorders. Supplementing vitamin D3 has been found to improve mood, particularly during periods of low sunlight exposure.

    2. Supporting the Nervous System

    Vitamin D3 has neuroprotective properties, meaning it helps protect nerve cells from damage. It does so by:

    • Reducing inflammation in the brain, which can lead to neurodegeneration,
    • Decreasing oxidative stress, a key factor in brain aging,
    • Supporting the regeneration of neurons and the formation of new neural connections.

    3. Boosting Cognitive Functions

    Research suggests that vitamin D3 supports cognitive functions such as:

    • Memory,
    • Focus,
    • Learning ability.

    Its deficiency can lead to memory problems and reduced cognitive performance. In older adults, low levels of vitamin D3 are associated with an increased risk of dementia and Alzheimer’s disease.

    4. Regulating Sleep

    Vitamin D3 receptors are present in the hypothalamus, a part of the brain that regulates the sleep-wake cycle. A deficiency in vitamin D3 can lead to:

    • Difficulty falling asleep,
    • Reduced deep sleep phases,
    • Poor sleep quality.

    Maintaining optimal levels of vitamin D3 can improve circadian rhythms and support restorative sleep.

    5. Reducing the Risk of Neurodegenerative Diseases

    Vitamin D3 plays a role in protecting the brain from neurodegenerative diseases such as:

    • Alzheimer’s disease,
    • Parkinson’s disease,
    • Multiple sclerosis.

    It achieves this by supporting the immune system and reducing inflammation, both of which are major contributors to neuronal damage.

    6. Stress Response Regulation

    The amygdala, the part of the brain responsible for processing stress and emotions, functions optimally when vitamin D3 levels are sufficient. A deficiency can cause overactivation of the amygdala, leading to:

    • Exaggerated responses to everyday situations,
    • Heightened feelings of anxiety,
    • Frequent panic attacks.

    7. Balancing the Dopamine System

    Vitamin D3 supports the dopamine system, which is crucial for:

    • Motivation,
    • Pleasure,
    • Learning.

    A deficiency in vitamin D3 can impair the efficiency of this system, leading to apathy, low energy levels, and reduced enjoyment of daily activities.

    How to Maintain Brain Health with Vitamin D3

    To support brain health, consider the following:

    • Regularly monitor your vitamin D3 levels (optimal range: 30-50 ng/ml),
    • Include foods rich in vitamin D3 in your diet, such as fatty fish (salmon, mackerel, sardines), egg yolks, and fortified dairy products,
    • Supplement vitamin D3 during periods of low sunlight exposure, particularly in autumn and winter.

    Vitamin D3 is not just essential for healthy bones; it is also a cornerstone of brain health. Its influence on mood, memory, cognitive functions, and protection against neurodegenerative diseases cannot be overstated. By maintaining adequate vitamin D3 levels, you can improve your mental well-being, enhance brain function, and support your overall quality of life. Don’t overlook the power of this extraordinary vitamin your brain will thank you!

  • Vitamin D3 – The Key to Health: Unknown Deficiency Symptoms and Why You Shouldn’t Fear Supplementation

    Vitamin D3, often called the “sunshine vitamin,” is, in fact, a hormone that plays a vital role in the proper functioning of the human body. It is essential for bone health, muscle function, the nervous system, and even mental health. Did you know that 10% of our genes around 2,500 out of 25,000 depend on vitamin D3 to function correctly? Its deficiency can lead to a range of symptoms that are often overlooked. Moreover, fears of overdosing on vitamin D3 are largely unfounded, as it is extremely rare. Let’s take a closer look at some lesser-known deficiency symptoms and why supplementation is safe and beneficial.

    Lesser-Known Symptoms of Vitamin D3 Deficiency

    While vitamin D3 is widely recognized for its role in supporting bone health and immunity, its deficiency can manifest in less obvious ways. Here are eight symptoms you might not associate with a lack of vitamin D3:

    1. Excessive Sweating, Especially on the Head

    The head contains more sweat glands than other parts of the body, and their activity is regulated by the sympathetic nervous system, which requires vitamin D3 for proper functioning. Excessive sweating on the head, particularly at rest, could be an early indicator of deficiency.

    2. Mood Swings and Panic Attacks

    Vitamin D3 regulates serotonin levels a key neurotransmitter responsible for mood. Its deficiency can lead to mood swings, anxiety, and even panic attacks. The lack of vitamin D3 disrupts the functioning of the amygdala, the brain structure responsible for stress responses, potentially causing heightened panic reactions.

    3. Bone and Muscle Pain

    Pain in the lower back, hips, or upper thighs may indicate osteomalacia, a softening of the bones caused by insufficient calcium absorption due to a lack of vitamin D3. This can result in weak bones and chronic muscle discomfort.

    4. Joint Stiffness and Inflammation

    Cartilage in joints, such as the costosternal joints, is prone to inflammation when vitamin D3 levels are low. This can lead to pain, reduced mobility, and even poor posture.

    5. Difficulty Building Muscle Mass

    Vitamin D3 supports protein synthesis and mitochondrial function key factors in muscle growth. Without adequate vitamin D3, building muscle tissue, even with regular exercise, becomes challenging.

    6. Chronic Fatigue

    Vitamin D3 plays a crucial role in mitochondrial function, particularly in ATP production the body’s main energy source. Its deficiency disrupts enzyme activity involved in energy production, leading to persistent fatigue.

    7. Constant Hunger

    A lack of vitamin D3 affects appetite-regulating hormones such as leptin, leading to a continuous feeling of hunger. This debunks the myth that weight gain is solely about calorie intake or physical activity vitamin D3 deficiency could be the root cause.

    8. Insulin Resistance

    Vitamin D3 supports insulin function, the hormone responsible for regulating blood sugar levels. Its deficiency increases the risk of insulin resistance, which can lead to elevated blood glucose levels and type 2 diabetes.

    Don’t Fear Vitamin D3 – Overdosing Is Almost Impossible

    Many people are hesitant to supplement with vitamin D3, fearing potential overdose. In reality, overdosing is extremely rare. Even high doses, such as 4,000 IU daily, are considered safe. Toxicity typically occurs only with doses exceeding 50,000 IU daily over several months far beyond recommended levels.

    The body has natural mechanisms to regulate vitamin D3 absorption, and supplementation in recommended doses is both safe and effective. During periods of low sun exposure, such as autumn and winter, supplementation is essential to prevent deficiencies.

    Vitamin D3 is a cornerstone of health and proper bodily function. Its deficiency can lead to numerous symptoms that are often unnoticed but have a significant impact on well-being. Regular testing, a balanced diet, and appropriate supplementation are the best ways to maintain optimal health.

    Remember don’t fear vitamin D3! It’s not just a vitamin but a hormone that governs your health. Invest in your well-being, and your body will thank you!

  • Ingrown Toenails – Causes, Symptoms, and Modern Solutions

    Ingrown toenails are a common problem affecting millions of people worldwide. They can cause pain, inflammation, and difficulty in daily activities. Fortunately, effective and safe treatment methods exist that avoid invasive procedures. One such method is the VHO brace – an innovative solution that provides relief and improves quality of life.

    Why Do Toenails Become Ingrown?

    An ingrown toenail occurs when the edge of the nail grows into the surrounding skin, causing discomfort and pain. This condition can have various causes, including:

    • Improper nail trimming – Cutting nails too short or rounding the edges increases the risk of ingrown toenails
    • Tight footwear – Shoes that squeeze the toes put pressure on the nail plate.
    • Mechanical injuries – Trauma or injury can alter the nail’s growth direction.
    • Genetic factors – People with naturally curved nails are more prone to this issue.
    • Chronic conditions – Diseases such as diabetes or poor circulation can weaken the skin and nails, increasing susceptibility.

    Symptoms of Ingrown Toenails

    Signs that you may have an ingrown toenail include:

    • Pain and tenderness along the edge of the nail,
    • Redness and swelling,
    • In advanced cases, infection with pus discharge.

    If you notice these symptoms, it’s important to address the problem early to prevent worsening.

    VHO Brace – A Modern and Safe Solution

    The VHO brace is an effective alternative to surgical nail removal. It’s an orthonyxial method that corrects the nail’s growth direction while relieving pressure on the skin.

    How Does the VHO Brace Work?

    • A specially designed wire brace is custom-fitted to the shape of the nail.
    • Once applied, it gently lifts the nail edges, reducing pressure on the surrounding skin.
    • Gradual correction ensures the nail grows in the proper direction over time.

    Benefits of the VHO Brace

    • Pain-Free – The procedure is comfortable and doesn’t require anesthesia.
    • No Surgery Needed – Avoids the need for painful nail removal.
    • Effective – Regular monitoring and use of the brace ensure lasting results.
    • Universal Application – Suitable for people of all ages.
    • Aesthetic – The brace is nearly invisible and doesn’t interfere with daily life.

    How to Prevent Ingrown Toenails

    Here are a few simple tips to help you avoid ingrown toenails:

    1. Trim your nails straight across without rounding the edges.
    2. Avoid tight shoes – opt for footwear with a wide toe box.
    3. Maintain good foot hygiene and moisturize your skin regularly.
    4. Monitor for early symptoms and address them promptly.
    5. Consult a podiatrist if you notice any unusual changes.

    Ingrown toenails can be effectively treated with modern methods like the VHO brace. This innovative technique corrects the nail’s growth direction, providing relief and comfort without the need for surgical intervention.

    If you have questions about ingrown toenails or other foot health concerns, feel free to reach out through my Facebook page. Taking care of your feet regularly is the key to their health and your everyday comfort.

    Photo 1: Ingrown Toenail – Correction with Orthonyxic Brace


    This photo showcases the treatment of an ingrown toenail using an orthonyxic brace. The initial image shows an acute inflammatory condition around the nail. The treatment process required wearing the brace for 6 months to achieve a fully healed and corrected nail.

    Why is this important?
    Ingrown toenails are a common issue that can cause pain, infections, and significant discomfort in daily life. Brace correction is an effective alternative to surgical procedures, offering a gradual and non-invasive solution for restoring the nail’s natural shape and health.

    Photo 2: Nail Correction Results After 3 Month


    This photo illustrates the process of nail correction for a client with an ingrown toenail. The first image documents the condition before treatment, while the last image highlights the results after three months of therapy. Thanks to the orthonyxic brace, the nail regained its proper shape, and the surrounding tissue healed completely.

    Client Benefits:

    • Relief from pain and discomfort
    • Restored aesthetic appearance of the nail
    • Avoidance of surgical intervention

    How to Effectively Manage Ingrown Toenails?

    Ingrown toenails are a common issue affecting people of all ages. They can result from improper nail trimming, wearing tight shoes, or underlying health conditions like diabetes. In the photos above, you can see the results of my work using orthonyxic braces, which:

    • Provide pain relief from the first application
    • Gradually restore the natural shape of the nail
    • Are safe for elderly and diabetic individuals

    If you’re struggling with a similar issue, feel free to reach out. At my clinic in Dudley, I offer professional treatments with the highest standards of hygiene and safety. Whether you need ingrown toenail correction or general foot care, I am here to help you get back on your feet comfortably.

  • Vitamin D3 – The Key to Overall Health

    Vitamin D3, also known as the “sunshine vitamin,” plays a crucial role in the functioning of our body. While it has long been associated with bone health, recent research reveals its impact extends far beyond this. Unfortunately, a global deficiency of vitamin D3 is one of the greatest health challenges of our time. What are its functions, how much do we need, and why is it so important? Let’s find out.

    The Classical and Non-Classical Roles of Vitamin D3

    Classical Role

    Since the 1920s, vitamin D3 has been known for its role in regulating calcium and phosphorus metabolism, preventing rickets in children and osteomalacia in adults. It is essential for the development of healthy bones and teeth and aids in the absorption of calcium and phosphorus.

    Non-Classical Role

    In recent years, research has uncovered that vitamin D3 also contributes to:

    • Immune system support: Enhances the body’s ability to fight infections.
    • Apoptosis regulation: Controls natural cell death, essential for tissue health.
    • Inflammation reduction: Acts as an anti-inflammatory agent.
    • Neurogenesis: Supports the development of new nerve cells.

    Additionally, vitamin D3 is linked to the prevention of autoimmune diseases like type 1 diabetes and neurodegenerative disorders, including depression and schizophrenia. It is also considered a biomarker for chronic diseases and frailty.

    The Global Problem of Vitamin D3 Deficiency

    It is estimated that 42% to 97% of the global population suffers from vitamin D3 deficiency. The main causes include:

    • Limited sun exposure: Due to air pollution, full-body clothing, or geographical location.
    • Lifestyle factors: Spending most of the time indoors.
    • Skin pigmentation: People with darker skin have lower vitamin D3 production.
    • Aging: The skin’s ability to produce vitamin D3 decreases with age.

    The effects of deficiency include weakened immunity, an increased risk of cancers, type 2 diabetes, cardiovascular diseases, and depression.

    How Much Vitamin D3 Do We Need?

    Standard Doses

    • 600 IU (15 µg) is the minimum recommended daily dose, but this often proves insufficient.
    • 2000 IU per day is widely recognized as a safe and effective dose for most individuals, especially during periods of limited sun exposure.

    Higher Doses for Deficiency

    • 5000 IU per day is recommended for people with moderate vitamin D3 deficiency.
    • 10,000 IU per day or higher may be used for severe deficiencies, but such supplementation should be strictly monitored by a healthcare professional.

    Optimal Blood Levels of Vitamin D3

    Research indicates that the optimal blood levels of vitamin D3 are:

    • 50–80 ng/dl (125–200 nmol/l). Maintaining these levels is associated with reduced risk of chronic diseases and improved quality of life.

    How to Ensure Adequate Vitamin D3 Levels?

    1. Sun Exposure: Vitamin D3 production in the skin under UVB radiation is the most natural way to obtain it. However, its efficiency depends on factors like the time of year, geographical location, skin pigmentation, and the amount of time spent outdoors.
    2. Diet: Vitamin D3 is naturally found in a limited number of foods, such as:
      • Fatty fish (salmon, mackerel, sardines).
      • Egg yolks.
      • Fortified milk and dairy products.
    3. Supplementation: This is the most reliable way to ensure adequate vitamin D3 intake, especially during seasons with little sun exposure.

    Cofactors Supporting Vitamin D3

    Vitamin D3 requires the support of other nutrients to maximize its potential. Key cofactors include:

    1. Magnesium: Helps activate vitamin D3 in the body.
    2. Omega-3 fatty acids: Support cardiovascular and immune health.
    3. Zinc and boron: Aid in vitamin D3 metabolism.
    4. Vitamin K2: Directs calcium to the bones, preventing its deposition in arteries.

    Why Is Monitoring Vitamin D3 Levels Important?

    Regular blood tests to measure 25(OH)D levels are essential for safe vitamin D3 supplementation. These tests help avoid both deficiency and potential risks of excess, such as hypercalcemia.

    Vitamin D3 is the foundation of a healthy life. Its impact on bone health, the immune system, mental well-being, and the prevention of chronic diseases makes it one of the most vital nutrients. To maintain good health, ensure regular sun exposure, a diet rich in vitamin D3, and appropriate supplementation. Don’t forget to monitor your vitamin levels through regular blood tests—it’s the key to optimal health and well-bei

  • Position of the European Association for the Study of Obesity (EASO): The Role of Nutritional Therapy in the Treatment of Overweight, Obesity, and Cancer

    The latest research published by the European Association for the Study of Obesity (EASO) sheds new light on the role of nutritional therapy in treating individuals with overweight, obesity, and cancer. In its statement published in Obesity Facts, EASO presents scientific evidence supporting the benefits of tailored dietary strategies for these groups of patients.

    Why is the topic of overweight and obesity crucial in cancer treatment?

    EASO emphasizes that obesity is one of the most significant risk factors for developing cancer. Excess fat tissue is associated with a higher risk of developing:

    • Breast cancer,
    • Colorectal cancer,
    • Esophageal cancer,
    • Pancreatic cancer,
    • Liver cancer, among others.

    According to studies, excess fat tissue contributes to approximately a 17% increase in cancer-specific mortality. Moreover, obesity can affect the effectiveness of cancer therapies, hindering their proper execution and increasing the risk of side effects.

    Nutritional therapy as support in the treatment of cancer and obesity

    EASO’s position highlights that nutritional therapy (Medical Nutrition Therapy, MNT) plays a key role in improving the health of patients with overweight and obesity suffering from cancer. Properly tailored diets can:

    1. Help reduce body weight, which, in turn, improves cancer treatment outcomes.
    2. Correct micronutrient deficiencies, supporting the overall health of the body.
    3. Reduce inflammation, which is a key mechanism in cancer development.

    Which diets does EASO recommend?

    In its position statement, EASO points to three main dietary approaches that can be effective for these groups of patients:

    1. Mediterranean Diet (MedDiet):
      • Rich in vegetables, olive oil, fish, and nuts.
      • Supports heart health and reduces inflammation.
    2. Ketogenic Diet (KD):
      • Characterized by high fat content and low carbohydrate intake.
      • May support glycemic control and limit energy availability for cancer cells.
    3. Intermittent Fasting (IF):
      • Involves periodic calorie restriction, e.g., in a 16:8 pattern.
      • Can improve insulin sensitivity and aid in weight reduction.

    What are the key findings of the research?

    • Nutritional therapy should be personalized and adapted to each patient’s needs.
    • Weight reduction and nutritional status control are key to improving the effectiveness of cancer therapies.
    • The diet should be coordinated with the medical team to ensure the best treatment outcomes.

    Summary

    The position of the European Association for the Study of Obesity clearly indicates that diet is not only a support but also a crucial element in treating individuals with overweight, obesity, and cancer. Nutritional therapy, based on scientific evidence such as the Mediterranean diet, ketogenic diet, or intermittent fasting, can improve treatment outcomes, reduce inflammation, and support the overall health of patients.

    For more information, you can find the full EASO statement at: karger.com.

    Let’s take care of our health by incorporating scientifically proven dietary strategies into our daily lives.

  • Eggs on a Low-Carb/Keto Diet: 3 a Day for Your Health

    The low-carb and ketogenic diets are gaining popularity for their health benefits, including weight loss support, improved glycemic control, and reduced risk of metabolic diseases. One food that fits perfectly into these dietary styles is eggs. Recent studies suggest that people on low-carb/keto diets can consume up to 3 eggs a day without health concerns—and with significant benefits to their bodies.

    What Do Studies Say?

    A literature review published in the American Journal of Clinical Nutrition (2023) indicates that consuming up to 3 eggs a day on a low-carb or ketogenic diet:

    • Does not raise LDL cholesterol (“bad” cholesterol) for most people. In fact, eggs can increase HDL cholesterol (“good” cholesterol), which protects the heart.
    • Supports glycemic control – thanks to their low glycemic index and high protein content, eggs help stabilize blood sugar levels.
    • Promotes satiety – eggs are rich in protein and fats, making them an ideal breakfast choice that keeps you full for hours.

    Why Are Eggs Perfect for a Low-Carb/Keto Diet?

    1. High Nutritional Value

    Eggs are a source of:

    • Complete protein that supports muscle repair and metabolic health.
    • Heart-healthy fats essential for the ketogenic diet.
    • Vitamin D to boost your immune system and maintain strong bones.
    • Choline for brain function and fat metabolism.

    2. Practical and Versatile

    Eggs are quick to prepare, versatile, and pair perfectly with other keto-friendly foods like avocado, butter, or low-carb vegetables.

    3. Heart Health Benefits

    Research published in Nutrients (2023) found that eggs consumed as part of a low-carb diet can improve heart health by reducing inflammatory markers and enhancing lipid profiles.

    How to Incorporate 3 Eggs a Day into a Low-Carb/Keto Diet

    • Breakfast: Omelette with avocado and cheese.
    • Lunch: Hard-boiled eggs with keto mayonnaise and vegetables.
    • Dinner: Fried eggs with clarified butter and broccoli.

    Summary

    Eggs are a true superfood for those on low-carb and keto diets. Eating up to 3 eggs a day provides essential nutrients, supports heart health, stabilizes blood sugar levels, and aids in weight loss. Recent studies debunk myths about their harm, proving they are not only safe but also incredibly beneficial for health.

    Enjoy your meals and stay healthy! 🥚💪

    Feel free to share your favorite egg recipes in the comments! 😊

    Leave a comment

  • The Best Slippers and Shoes for Plantar Fasciitis Available in the UK

    If you suffer from plantar fasciitis, the right footwear can make a huge difference in managing symptoms and improving comfort. Below is a curated list of slippers and shoes that are highly recommended and readily available in the UK.

    Recommended Slippers for Plantar Fasciitis

    Slippers provide essential support for your feet at home, preventing strain caused by walking barefoot on hard surfaces.

    1. Vionic Relax Slippers
      • Features: Built-in orthotic support, adjustable straps, and cushioned footbed.
      • Benefits: Helps align the foot and provides excellent arch support for all-day comfort.
      • Availability: Widely available online in the UK, including retailers like Amazon and Vionic UK.
    2. OrthoFeet Asheville Slippers
      • Features: Orthotic insoles, ergonomic soles, and soft interior lining.
      • Benefits: Reduces heel pain and supports the arch, making them ideal for plantar fasciitis sufferers.
      • Availability: Available via OrthoFeet’s website with UK shipping.
    3. Snugrugs Orthopaedic Slippers
      • Features: Memory foam insoles and non-slip soles.
      • Benefits: Provides light arch support and comfort for plantar fasciitis sufferers at home.
      • Availability: Sold through UK-based online retailers.

    Recommended Shoes for Plantar Fasciitis

    The following shoes are suitable for various activities, whether for work, casual wear, or exercise. They are designed to provide arch support, cushioning, and stability.

    Everyday Shoes

    1. Skechers Arch Fit
      • Features: Podiatrist-certified arch support and cushioned insoles.
      • Benefits: Reduces strain on the plantar fascia and provides excellent shock absorption.
      • Availability: Available at Skechers UK stores and online.
    2. Vionic Walker Classic
      • Features: Built-in orthotic support and a durable outsole.
      • Benefits: Ideal for long walks or daily errands, providing comfort and stability.
      • Availability: Available from Vionic UK and other online retailers.
    3. Clarks WaveWalk Collection
      • Features: Wave technology for smoother motion and cushioned soles.
      • Benefits: Stylish and supportive, perfect for daily wear.
      • Availability: Available at Clarks stores and online in the UK.

    Sports and Running Shoes

    1. Brooks Ghost
      • Features: High cushioning and support for neutral feet.
      • Benefits: Absorbs impact and reduces heel pain during running or walking.
      • Availability: Sold by UK sports stores and online retailers like Brooks Running UK.
    2. Hoka One One Bondi
      • Features: Maximum cushioning and a rocker sole.
      • Benefits: Provides exceptional comfort for long-distance activities.
      • Availability: Available online through Hoka’s UK website and other sports retailers.
    3. Asics Gel-Nimbus
      • Features: Gel cushioning system and arch support.
      • Benefits: Reduces shock and supports the natural foot motion.
      • Availability: Sold at Asics UK stores and online retailers.

    Work Shoes

    1. Dansko Professional Clogs
      • Features: Wide toe box and arch support.
      • Benefits: Perfect for individuals who stand for extended periods.
      • Availability: Available from online retailers with UK shipping.
    2. New Balance 928v3
      • Features: Motion control technology and cushioned soles.
      • Benefits: Provides stability and reduces foot fatigue.
      • Availability: Available through New Balance UK and Amazon.

    Key Features to Look for in Footwear

    When selecting slippers or shoes for plantar fasciitis, focus on the following features:

    • Arch Support: Reduces strain on the plantar fascia.
    • Cushioned Sole: Absorbs impact and alleviates pressure on the heel.
    • Heel Cup: Stabilizes the foot and reduces pain.
    • Flexible Yet Firm Sole: Supports natural foot movement without overstraining the plantar fascia.
    • Proper Fit: Ensure shoes are neither too tight nor too loose.

    Final Thoughts

    Investing in high-quality footwear designed to support your feet can significantly reduce the discomfort of plantar fasciitis. The recommended slippers and shoes listed above are not only effective but also easily accessible in the UK.

    For more tips on foot health and managing common conditions, visit our blog: Lifestyle For Healthy Feet. Prioritize your foot comfort and enjoy every step you take!

  • Plantar Fasciitis – Causes, Symptoms, and Treatment

    Plantar fasciitis, or inflammation of the plantar fascia, is a common condition that can significantly impact daily comfort. It affects both physically active individuals and those with a more sedentary lifestyle. This article explains the causes, symptoms, and effective ways to manage this condition.

    What is Plantar Fasciitis?

    The plantar fascia is a thick band of connective tissue running from the heel to the toes. It supports the arch of the foot and acts as a shock absorber during walking. When this tissue becomes overstrained or suffers from micro-tears, inflammation occurs, leading to pain, especially in the heel area.

    Causes

    Several factors can contribute to plantar fasciitis, including:

    1. Overuse and Excessive Strain
      Activities such as running, long walks on hard surfaces, or intense physical activity can overload the plantar fascia.
    2. Foot Biomechanics
      Foot conditions like flat feet, high arches, or overpronation (excessive inward rolling of the foot) can increase stress on the plantar fascia.
    3. Inappropriate Footwear
      Shoes without adequate arch support or with thin soles can lead to excessive strain.
    4. Demographic and Lifestyle Factors
      • Age: People aged 40–60 are at higher risk of plantar fasciitis.
      • Excess Weight: Extra body weight puts additional stress on the feet.
      • Prolonged Standing: Jobs requiring long hours of standing increase the likelihood of developing this condition.

    Symptoms

    • Sharp heel pain, particularly noticeable in the morning or after rest.
    • A feeling of tightness in the arch of the foot.
    • Pain that worsens with prolonged walking, running, or standing.

    Treatment Options

    1. Conservative and Home Treatments

    • Rest and Activity Modification
      Reducing activities that strain the plantar fascia allows it to heal.
    • Stretching Exercises
      Regular stretching of the calves and plantar fascia can alleviate symptoms. Using a tennis ball to massage the sole of the foot is a common practice.
    • Cold Therapy
      Applying ice packs to the heel reduces inflammation and relieves pain.
    • Orthotic Insoles
      Custom or off-the-shelf insoles that support the foot arch can reduce strain.

    2. Physiotherapy

    Physiotherapy techniques, such as manual therapy, ultrasound, or shockwave therapy (ESWT), can promote healing and relieve discomfort.

    3. Advanced Medical Treatments

    • Corticosteroid Injections
      These can be used for persistent pain but should be administered cautiously.
    • Platelet-Rich Plasma (PRP) Therapy
      A regenerative treatment to help repair damaged tissue.

    4. Surgical Intervention

    Surgery is considered only in severe cases where all other treatments have failed.

    Prevention

    • Wear comfortable footwear with proper arch support and cushioning.
    • Avoid walking barefoot on hard surfaces.
    • Engage in regular strengthening and stretching exercises for the feet and calves.
    • Maintain a healthy weight to reduce pressure on the feet.

    Plantar fasciitis can cause significant discomfort, but with appropriate treatment and preventive measures, it is possible to reduce pain and restore foot function. If you are experiencing foot-related issues, I offer professional advice and treatments tailored to your individual needs.

    Feel free to reach out via my page Foot Care Practitioner & Mobile Pedicure Services. Let’s take care of your feet together!