Importance of detox diet for health

Detox is a shortened form of the word detoxification. Detoxification is the natural process of the body. This is an ongoing process that helps to neutralize or even remove the toxins from the body. Toxins are things that can be harmful to body tissue. When your body detoxifies, it actually transforms toxins into less harmful compounds which are then excreted out of the body.

Our body actually produces some of those toxins during normal functions. A detox diet is normally recommended for people who are suffering from either a drug or alcohol problem. However a detox diet also refers to the use of various methods, involving herbs and diets to remove the toxins in our body. This ensures that our body enjoys good health. You will find that there are different types of detox diets. However, there are some common factors that you will notice in all these diets. For one thing a detox diet is a brief diet.

A detox diet actually helps to minimize the amount of chemicals that we would normally take in. A detox diet works in a positive way by stressing on the need to eat food that can actually help your body detoxify. These would be vitamins, nutrients and the antioxidants which is what the body would require in order to remove the toxins from the body. A detox diet stresses the need to take in food that contains high fiber content, and food that is high in water content. These types of food types have the ability to draw out and get rid of the toxins. A fiber rich diet and an increased intake of water ensure that your bowel movements are regular and your urination is more frequent. This way the toxins are naturally removed from our body. People go on a detox diet to increase their sense of well being since a body that contains toxins can be prone to illness.

The presence of excess toxins has also been linked to other problems like hormonal imbalance, ineffective metabolism, nutritional deficiency and other such problems. This can be seen from fatigue, bad skin and bad breath. Anyone who wants to start a detox diet should consult their doctor before they do so. Pregnant women or children should certainly not go on a detox diet. People with eating disorders, diabetes and other disease too should not consider this diet.

When people go on a detox diet they have to make changes to their diet. They will have to eat a special diet. Their diet will include special food items, herbs, and other supplements. In addition to this they will also have to follow an exercise regime, do some breathing exercises and even follow some sauna therapy.

presented by Dr. Mary Ann Bender, Advanced Physical Medicine

Why do I have pain in the back of my heel?
 
The Achilles tendon is a very powerful structure which extends from the knee to the heel bone, and it plays a very important function in normal walking.  It controls the movement of our ankles. 
 
What are the causes? 

Occasionally, the Achilles tendon can develop inflammation and can become painful and sore.  There are many reasons why it can become inflamed:  overuse, twisting or some other abnormal motion, improper shoes, obesity, and flat foot structure.
 
How is Achilles Tendonitis treated? 

There are a variety of treatment options that can be used, depending on the severity of the case:  Icing, antiinflammatory medications, wrapping or bracing, walking boots, physical therapy, and rest are some of the most common remedies.
 
What if it is not getting better? 

If the Achilles Tendonitis is not improving with these treatment modalities, a diagnostic ultrasound or MRI may be ordered.  These tests allow for better visualization of the Achilles tendon, as it is not adequately visualized on X-Rays.  Occasionally, the Achilles tendon has a tear in it and will require more aggressive treatment.
 
How do I prevent this type of injury? 

1. It is important to wear supportive shoe gear, such as athletic shoes, when exercising or standing and walking for prolonged periods.  The heel of the shoe should be firm and there should be support in the arch.  Additionally, it is important that the shoe cannot be twisted. 
2.  Stretching the Achilles tendon before exercising or prolonged walking is essential to preventing this condition. 
3.  Reducing excess body weight is also very important.  Elevated body weight puts extra pressure on the lower extremity and can aggravate this condition.
 
If you feel that you have this condition, or have any other foot or ankle condition, please call for an appointment with Dr. Bender.
Oak Park 708-763-0580
Chicago 63rd 773-776-3166
Chicago Drexel 773-994-0417
 
 
 

Sneezing and itchy, watery eyes are the most obvious

symptoms that spring to mind when talking about

allergies, but daytime sleepiness and poor nighttime

sleep also commonly plague allergy sufferers. An

ongoing lack of restorative sleep reduces the quality

of life for those with allergies and makes it harder to cope

with the other physical symptoms.

There are steps that you can take to improve the quality of your sleep and reduce daytime

sleepiness and fatigue.

Talk to Your Doctor and/or Pharmacist

Drowsiness and grogginess are common side affects of common allergy medications.

Talk to your doctor and pharmacist about other medications you can try. Sometimes

it can be helpful to alter the times that you take your medication, for example taking

a 24 hour pill before bed instead of first thing in the morning.

If you’re not taking any medications at all and experiencing snoring and frequent

night-waking talk to your doctor. If your allergies are causing these symptoms, taking

a prescription or over the counter medication or performing nasal irrigation before bed

could help.

Make Your Bedroom as much of an Allergen Free Zone as Possible

Most of us spend 6 to 9 hours at a stretch in bed asleep. It only makes sense to do our

best improve the air quality in our bedrooms. Here are some tips to help with that:

●     Remove all carpeting and rugs from your bedroom. If you’d like to keep one for

decor or warmth, choose a small one that can be frequently

machine-washed in hot water.

●     Use a high-quality vacuum with a HEPA filter to clean floors and remove

dust from blinds and other window treatments.

●     Wash all bedding once a week in hot water.

●     Use special pillow cases and mattress covers to keep dust mites from

inhabiting your bed.

●     Keep your bedroom as clutter-free as possible. Put all clothes away in

closets and dressers. Keep shoes and dirty clothes outside of your

bedroom as they may track in allergens.

●     If you have pets, ban them from your bedroom.

●     Use an air purifier to trap dust, pollen and dander.

●     An air dehumidifier can help prevent mold growth and keep the air

comfortable for those suffering from allergy symptoms or asthma.

●     If you have extremely dry air, an air humidifier can help you breathe easier

and avoid dry, cracked nasal passages and a sore throat. Use a gauge to ensure

that you don’t over-humidify your room and encourage mold growth.

Other Helpful Tips

Keeping your allergies well-controlled during the day can make it easier for you to rest

at night. Stay indoors on days when the pollen count is high and treat symptoms before

they make you completely miserable. If you’re not crazy about the idea of allergy

medication, look for natural remedies and foods that can help mitigate your body’s

response to allergens. Try showering in the evening instead of in the morning. Your hair

and skin can be covered in allergens by the end of the day. You’ll rest easier without all

of those allergy triggers so near your mouth, nose and eyes.

Scented products such as soaps, lotions and detergents can often trigger an allergic

reaction. Try using unscented versions of these products and using gentle cleaners

like baking soda and vinegar to see if they help your allergy symptoms so that you

can sleep well at night. Pay careful attention to the detergents and fabric softeners

you use on your bedding and pajamas as you’ll be breathing in those scents all night.

Jacob Maslow is a blogger working for Allergy Be Gone, a site that sells allergy control products including air purifiers, dehumidifers,  and humdifiers.

Every year thousands of dollars are pumped into

the health supplement industry.  A new product

constantly hits the market with astonishing claims

that it will help to build muscle. However, it is

amazing how silent everyone is about the muscle

building benefits of eating something as simple as

an orange. Vitamin C is an under appreciated

vitamin in the process of muscle growth.

Taking Vitamin C speeds up muscle recovery.  During

weightlifting muscle tissue is broken down and it takes time to rebuild.  Vitamin C

speeds up this process so that you can head back into the gym sooner.  You

will have greater energy when doing workouts and be able to put out more effort.

Recovery

Vitamin C reduces cortisol production.  Cortisol is a catabolic hormone that serves to break

down muscle tissue.  It is released in the body in times of stress and contributes to body

fat especially around the waist.  Therefore, after a workout (when cortisol production is

usually high) would be a great time to take Vitamin C. As an antioxidant Vitamin C destroys

the presence of free radicals that can cause damage tocells and make us sick.

Free radicals are as a result of waste products and occurs after stressful situations on the

body like weightlifting.  Vitamin C also keeps your immune system healthy so that you

become sick less often.  As a result, less time would be spent away from the gym due to

sickness.

Anabolic Growth

The production of anabolic or growth hormones is probably the greatest muscle building

benefit of taking Vitamin C.  It also helps with the efficient transport of nutrients to your

muscles so that they can grow.

Water Soluble

Vitamin C is a water soluble vitamin which means excess is eliminated through sweat and

urine.  However, it is best not to exceed the recommended dosage.

Conclusion

It is obtained from strawberries, oranges, grapefruit, tomatoes, papaya, spinach,

watermelon, cranberry and many other fruits and vegetables.  So I hope you have

a totally different perspective of Vitamin C now.  It may not be as hyped as other

muscle building supplements but it's benefits in the muscle building process in undeniable.

Author: Chris Brown "I am a 24 year old fitness enthusiast who believes in being the

healthiest person I can be."  Chris Brown blogs at www.gainbuildmuscle.com.

Summer is over, but for those avid runners among us, it’s still running season:  time to hit the road with your properly fitted shoes, and moisture-wicking sportswear.  Follow each run with these 7 stretches and you will assure that you’re able to enjoy your jogs, injury free.

Standing Calf Stretch

The calf muscle runs along the back of your lower leg. In runners, this muscle is prone to a calf pull or strain.

• Stand about an arm's-length from the wall.
• Lean forward and place both hands on the wall about shoulder width apart.
• Extend one foot (the side to be stretched) behind you with one heel on the ground and one foot closer to the wall.
• Lean into the wall with your hips until you feel a stretch in the calf of the extended leg.
• Hold this stretch for about 30 seconds and change sides.
• For a deeper stretch, move your foot farther back.

Standing IT Band Stretch

The IT band is a tough group of fibers that run along the outside of the thigh. IT band syndrome is a common running injury that is generally due to inflammation and irritation of this band. Here is a simple stretch you can do while standing.

• Stand with your left leg crossed in front of your right leg.
• With your right arm extending overhead, reach to the left.
• Put your left hand on your hip.
• Push slightly on your left hip until you feel a slight stretch along the right side of your torso, hip, upper thigh and knee.
• Hold 20 to 30 seconds and change sides.
• For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.

Standing Quad Stretch

The quadriceps (quads), are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing.

• Stand on one leg (grab onto something solid if you need support).
• Bend your knee and bring your heel toward your buttock.
• Reach for your ankle with your hand.
• Stand up straight and feel a slight pull along the front of your thigh and hip.
• Hold the stretch for 20-30 seconds, release and repeat on the other leg.
• Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.

Seated Hamstring Stretch

Because tightness in the low back and hamstrings is often related to muscle pain and stiffness in runners, this stretch can help maintain good running form and reduce the risk of stiffness, pain and injury.

• Sit on the floor with your legs stretched out in front of you with knees straight.
• In a slow, steady movement, lean forward at the hips, keep your knees straight and slide your hands up your legs to your feet.
• Extend as far as you can, and flex your feet slightly to increase the stretch.
• Hold the stretch for 20-30 seconds, release and repeat two to three times.

Hip Flexor Stretch

The hip flexors are a group of muscles that bring the legs up toward the trunk. Runners rely on these muscles, particularly when running uphill.

• Begin in a forward lunge position and drop your back knee to the floor.
• Raise your arms and hands up over your head and look up.
• Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
• Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

Shoulder Stretch

This is a basic shoulder stretch you can do anytime and anywhere.

• Begin standing up straight with shoulders relaxed and back.
• Reach your right arm up over your head, bend your elbow and reach your hand behind your neck.
• With your elbow pointing up to the sky, slide your right palm down to your back.
• With your left hand, grip your right elbow and gentle pull it toward your ear.
• Continue sliding your right palm down your back without straining.
• Hold for 10-20 seconds and release.
• Repeat with the opposite arm.
• Be sure to keep your head up and resist the urge to bend your neck forward.

Plantar Fasciitis Stretch

This stretch is used to relieve the pain of plantar fasciitis by stretching the plantar fascia, a band of tough connective tissue that runs along the bottom of the foot to the heel.

• Stand barefoot.
• Lift one heel off the ground but keep the ball of the foot and toes flat.
• You will feel a stretch on the underside of the ball of the foot.
• Hold for a count of ten. Release.
• Repeat ten times.

Americans love competition, which makes it no wonder why it is so pervasive in sports. This competition is usually accompanied by a strong desire for maintaining good fitness habits. However, many sports aficionados experience one of the costs of the endeavor to pristine health, sports injuries.

No one likes getting hurt, in the near term it causes us to sit out the game, hold back on our exercise routine for recovery time, and may increase our medical costs. In the long term it may exacerbate arthritic conditions with aging or weaken a body part making it more prone to injury in the future. In the very extreme, it may cause catastrophic injury or death.

This article will hopefully shed some light onto details that can aid in understanding what sports are the most dangerous. What qualifies as the most dangerous sport is a matter of opinion, as it can be measured in a variety of ways.  The approach taken in this case was to generally look at sports most people play and compare them against each other in terms of number of injuries, body parts injuries, ages of those injured, and what types of injuries occurred using the Consumer Product and Safety Commission’s NEISS database .

Overall research paints only one perspective of what qualifies as the most dangerous sport. There are so many other qualitative factors that each individual should consider before determining what sport may be safest for them.  In particular, it is hard to consider the severity of injuries incurred in the research since everyone has different pain tolerances. For example, one could argue that basketball is dangerous since they had the most ankle injuries, however since most injuries would not qualify as a catastrophic injury, it may be an injury risk the sports enthusiast considers worth taking.

Comparing sports is by nature comparing apples to oranges since some sports by design have increased personal contact and can be affected by the level of protection required by the sport. The choice of the player to wear certain optional protection will affect incidence or severity of injury. For example ice hockey is a high contact sport and players wear considerable padding, but the amount of padding depends on the player. Hockey players can choose a face mask to prevent facial injuries, but it is not universally used, rather at the option of the player. That said there are 5 interesting takeaways:

Protect your head! - The most common injuries to occur for all sports in the sample were to the head (8554), mouth (1544), and face/cheek (5927), so protect your noodle. The national estimates translate into a large number of injuries that might be preventable. The national table (Table 1) is presented below:

Table 1

Head protection is becoming more common even in sports such as soccer (due to head on head or head to ground collision) because health officials and players alike recognize the value of injury prevention. Whether on a bike, the ice, or the gridiron, where your head and face protection, and where it properly. Let others worry about the fashion statement a helmet may make while you worry about the scoreboard.

Get a ‘Leg’ up on competitors by taking care of yours – Sample injuries to the Ankle (8052), knee (5470), foot (2076), lower leg (2750), and upper leg (764) comprise many sport participants’ injuries. While often these injuries may not be catastrophic as head injuries, they often lead to health problems as the individual ages. Lack of proper stretching and warm up are often contributors to many over extension injuries. If your team is relying on your legs to make that jump shot or punt kick, rely on proper stretching to help keep you at your best.

Playing by the numbers…- If one defines the ‘most dangerous’ sport by the sport most likely for a participant to become injured, the top 3 would be Basketball, Bicycling, and Football (Table 2). It makes sense since these activities are some of the more popular sports. This definition does not suit everyone since a sport that is more popular is more likely to have more aggregate injuries. If one defines ‘most dangerous’ as the sport with the greatest number of injuries per number of participants then football, skateboarding, and basketball could be considered the most dangerous  (Table 3).

Table 2:

Table 3

What to play if you don’t want to get hurt- Mountain biking, tennis, and golf where those that scored lowest in terms of injuries per participant. Keep in mind though, that the survey was of hospital visits, so it probably doesn’t include tennis players who go to their medical doctor for tennis elbow.

Injuries favor the young – The vast majority of injuries occur within the 10 to 15 age group, with the 15 to 20 age group a somewhat distant second. The peak injury age, that is the age at which the greatest number of injuries is recorded below for each sport (Table 4). While the peak age differs between sports, all are a relatively young age. If you’re a parent concerned about your youngster’s health in sports, this is especially important. Children are not only learning how to play these new sports, but are also learning to play in their growing bodies. Instilling proper warm up and stretching technique is even more imperative. If contact sports concern you, see if there are intramural sports are available, which can teach sports and healthy activity while avoiding some overly competitive nature that may lead to increased injury incidence. It’s always a good idea to consult your doctor as well as sports injury professionals on prevention methods and devices such as sports goggles, knee or elbow supports.

Table 4

In short, what qualifies as the most dangerous sport is anyone’s guess because it depends on the person who’s guessing. Every individual must first ask themselves what their definition of what qualifies as ‘most dangerous’ and what risk they wish to take in pursuing healthy sports activities.  The important take away is that since every sport has different tendencies for injuries. If you know what sport you want to play, then the best way to protect yourself is to understand the most common injuries of your sport and use preventative injury techniques accordingly.  Lastly, have fun! (As safely as possible).

Formula 3 is now offered by Dr. Bender at Advanced Physical Medicine
 
Last week's blog focused on fungal toenails or onychomycosis.  This week, we will discuss a new topical treatment option that is only available from podiatrists, Formula 3.  This medication employs a very old drug, tolnaftate, but the company that created the product was able to make tolnaftate oil soluble, so that it penetrates the nail better.  The oil used to make this possible is jojoba oil.  Formula 3 is active against a variety of orgnaisms (including the most common fungi that infect toenails):  T. rubrum, T. mentagrophytes, Candida Albicans, and others.
 
This product is applied daily to the infected toenails.   There are NO side effects to the drug.  Fungal toenails require at least 9 months of application of the medication to clear out the fungus.  Topical solutions have been reported to be 50 percent effective for fungal nails.
 
Formula 3 is available from Dr. Bender at Advanced Physical Medicine for $30 (U30 USD). 

Additionally, the company that makes Formula 3 offers a no questions asked money back guaranttee if you are not satisfied with the product. 
 
If you are interested in this product, please make your appointment today!

Mary Ann Bender, DPM
Foot and Ankle Specialist

Believe it or not, what you eat before and after your workout has an impact on your overall performance and energy level. In order to perform and feel your best while exercising, it is important to incorporate a variety of healthy foods into your diet.

Planning your meals before and after you exercise can help you get in a good workout without feeling drained. Here are some tips on what to eat to maximize your workout.

Balance your meals

Two to three hours before your workout, eat a meal that contains a mix of carbohydrates, fat and protein. This mix of macronutrients will give you energy and keep you from feeling hungry shortly after eating. Try a turkey burger with Swiss cheese on a whole grain bun or chicken pasta salad with grated Parmesan cheese.

Go for energy packed snacks

Snacks that will keep you fueled during your workout consist mostly of carbohydrates with a little protein. These snacks should be consumed no less than an hour before your workout and are also ideal to eat post-workout. Yogurt with granola or crackers with peanut butter are two good choices.

If you’re hungry immediately before

Easily digestible snacks like crackers or applesauce are what you should eat if you’re hungry immediately before your workout. Sugary snacks such as candy or fruit juice are a good option if you’re planning on doing a cardio session such as kickboxing, running or swimming.

So practice these tips and eat well for a better workout.

Why are my toenails thick, discolored, and crumbling?

What is it?

A fungal toenail often appears thick, discolored (brown, black, yellow, white), crumbly, loose, and/or distorted in shape. It can involve one nail or multiple nails on the feet.

Causes

Fungi normally inhabit all of our shoes and socks because the warm, moist environment allows the fungi to thrive. The most common causes are the following: trauma or injury to the toe, athlete’s foot infection of the surrounding skin, pedicures, certain diseases which affect the body’s immune system, and genetics. In some cases, it is not known why a toenail develops a fungal infection. Pedicures and injuries of the nails or toes can both cause tears in the cuticle (a protective barrier for the nail plate), and this readily allows the fungus to enter. Athlete’s foot is an invasion of the skin by fungus, causing blistering, scaling, and itching. The same fungus enters the nail plate. Certain diseases that affect the immune system, such as diabetes, cancer, and others, can also weaken the body’s ability to fight of a fungal infection. Finally, some research shows that genetics can play a role in fungal toenail development.

Treatment

There are two ways to treat fungal toenails: topical or paint on treatments and oral treatments. The topical treatments typically work fifty percent of the time and require 9-12 months of daily applications. The oral option is a three month course and has a success rate between 75 and 85 percent. This treatment requires analysis of the patient’s blood work prior to treatment, as the drug is broken down by the liver. There are benefits and weaknesses of both treatment options, so it is important to schedule an appointment to see which is best for you. Also, it is important to know that there is not a treatment available for fungal nails that is 100 percent successful.

Dr. Bender is a podiatrist at Advanced Physical Medicine, with Oak Park and Chicago locations. She is also an instructor for William Scholl College of Podiatric Medicine.

Feeling a little toxic lately? You don’t need to go a on a crazy diet to feel fresh again. Here are five fun and simple ways you can detox your body in no time.

1. Eat clean

It is no secret that most fruits and vegetables contain harmful pesticides. The U.S. Environmental Protection Agency warns against the harmful effects of pesticides on the skin, eyes and nervous and endocrine systems. Some of the most pesticide-laden foods include apples, celery, strawberries, spinach and peppers. Choosing the organic option for these foods is essential for your detox.

2. Get moving

Exercise is another great way to cleanse and protect your body. In fact, recent studies suggest that exercise may reduce the ongoing damage done to cells, tissues and organs. The more your body undergoes these detrimental changes, the more likely you are to develop conditions such as heart disease, diabetes and stroke. Exercise is also responsible for increasing your immune system, which will help you ward off viruses and bacteria, as well as some forms of cancer. So put on your gym shoes and get moving.

3. Hydrate

Drinking water is one of the easiest ways to flush your body of toxins and improve its ability to transport nutrients. If drinking water is difficult for you, try incorporating more water-based foods and drinks into your diet such as lettuce, broccoli, watermelon, milk and orange juice.

4. No smoking

Smoking tobacco introduces many chemicals and toxins into your body. Over 4,000 chemicals are found in tobacco, including 19 that are proven to be cancer causing. Still hesitant to quit? The benefits of quitting begin almost immediately after you stop smoking. Within 20 minutes of your last cigarette, your body returns to normal temperature and pulse rate. If you make it five years without smoking, your risk of dying from lung cancer is 50 percent less than moderate to heavy smokers.

5. Lay off the booze

Though consuming small amounts of alcohol may be beneficial to your health, it is still important to remember that alcohol is a toxin and can pose serious health risks. Alcohol dehydrates your body and makes it difficult for your stomach to absorb essential nutrients, making your body more likely to become malnourished.

So go ahead, give it a try and reboot your body to optimal health.