Stop Back Pain With These Top Tips

How to Ease Your Backache
Roughly 8 out of 10 people suffer from back pain at some point during their lives. Women, in particular, are prone to posture and back problems—thanks to toting around outrageously heavy purses, going through pregnancy, or giving one-hip rides to kids. Whether you’re in the midst of fighting the ache or just want to prevent it, here are some expert-endorsed quick-and-easy ways to wage your war.

Pass the broccoli, please
You know that calcium is key for strong bones, but Japanese researchers have identified something else you need: vitamin K. It’s believed that the vitamin, found in broccoli, spinach, and other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger your bones, the stronger your whole body—and the lower your chances of an injury that could cause back pain.

Lighten your load
If your purse or briefcase tips the scales at more than 10 percent of your weight, it’s too heavy. And you need to carry it right. Your best bet is a model with a long strap that lets you position it across your chest like a messenger bag. Can’t part with your shorter-strapped number? Switch shoulders every 20 minutes.

Sleep right
A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones. Pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.

Tighten those abs
Having strong core muscles (we’re talking abs here) can help protect your back from injury. Do this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor.

Aim for good posture
Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to sit with your back against your chair (get a lumbar pillow if you chair doesn’t allow this) and both feet flat on the floor.

How Z-CoiL® footwear can help
The shock-absorbing heel in Z-CoiL footwear, in conjunction with thick forefoot cushioning, reduces impact to the body by up to 50% compared to conventional shoes. The built-in Z-Orthotic also promotes good posture, which relieves further stress on your back, while rocker-bottom soles in the shoes help you maintain a smooth gait as you walk. Check out our full line of Z-CoiL Footwear: www.zcoil.com

Enjoy Z-CoiL's Picks of the Season at a Special Price!

No matter what, we have a shoe to match your style!

And for a limited time, you can get our Picks of the Season at a special price!

Click here for the printable certificate.

To find a Z-CoiL store in your area, visit our Store Locator.

Shin Splints? 10 Tips for Staying Pain-Free

I ran across a great article on active.com by Marlene Cimons and had to share some of the great tips with you. Click here to read the full article.

Shin splints is a general term used to refer to a painful condition in the shins. It is often caused by running or jumping or sprinting, and may be very slow to heal.

Experts agree that when shin splints strike, you should stop running completely or decrease your training. Then ice your shin to reduce inflammation. Here’s a sampling of the tips Marlene suggests:

• Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. Also, try this stretch for your shins: Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat.


• In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg. Or alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat four times. These exercises are good for both recovery and prevention. Try to do them three times a day.


• If you continue running, wrap your leg before you go out. Use either tape or an Ace bandage, starting just above the ankle and continuing to just below the knee. Keep wrapping your leg until the pain goes away, which usually takes three to six weeks.

Check out the Z-CoiL Freedom athletic shoe, which may prevent pain in your shins when running. Because the conical coil acts as a shock-absorber, you will be placing less pressure on your joints with each stride.

Click here to read the full article.

Z-CoiL's "Best Idea On TWO Feet" Video Contest

The "Best Idea on Two Feet"

Z-CoiL footwear commercial contest

3 Winners, over $5,500 in cash & prizes AND the ability to have your commercial aired across the country!

Create a unique and original commercial for Z-CoiL Footwear and you could WIN BIG!

Make us laugh. Make us cry. Make us stand up and cheer! Make it something you’d want to see on TV.

Maybe it’s about your pain management, or how you can walk again because of Z-CoiL shoes; maybe it’s about your individuality, or a way to stand out; maybe it’s your way of staying on your feet longer and working harder than your co-workers; or maybe it’s your zany obsession with all things coiled.

Whatever it is; you write it. You cast it. You direct and shoot it. You have total creative control!

For official rules and to learn more visit the contest website at http://www.ztvcontest.com.

My feet frequenly swell. Why and how do I minimize it?

Question: My feet frequenly swell. Why does this happen and how can I minimize it?

Answer: Your feet and ankles swell when fluid in the blood escapes from capillaries and accumulates in tissues, a condition known as peripheral edema. Causes range from benign to serious and include being overweight, long periods of standing, lengthy car or airplane rides, warm weather, and menstrual periods.

Most remedies work by improving circulation and returning fluid to blood vessels. Get regular exercise (contracting leg muscles helps the veins pump blood back to the heart), and lose weight if you need to. When sitting or standing in one position for a long time, stretch your legs and move around every couple of hours. Support hose, which you can buy at drugstores, also promote good circulation, and consider cutting your salt intake to a teaspoon or less daily, which helps reduce water retention.

In none of these remedies seems to help, a medical issue such as heart failure, kidney failure or side effects of prescription medications may be to blame. Work with your doctor to rule out these more serious causes.

For more information on swollen feet, click here.

Pop Quiz: Which Food Boosts Your Bones?

Question: Which food boosts your bones?

A) Nuts
B) Milk
C) Onions
D)Whole Wheat Bread

Answer: ALL OF THEM!

Foods such as milk that contain calcium and vitamin D aren’t the only ones that strengthen your skeleton. New research shows that two other compounds, inulin (found in onions and wheat, as well as in asparagus, artichokes, and bananas) and phytate (in nuts and whole grains), are also key. Inulin boosts calcium absorption, and phytate prevents bone mineral destruction. Spanish researchers found that people who ate phytate less than 3 times a week had the lowest bone mineral densities, a risk factor for osteoporosis.

Bottom line: A diverse diet with lots of veggies and whole grains is crucial for healthy bones too.

Prevention.com

Feet Get Older Too

I stumbled upon this really great article about foot pain and aging. I thought I would share it with you.
To read the full article, click here.



I NEVER THOUGHT about my feet until they started to hurt. And since then, they haven't let me forget them.

Among the physical changes associated with aging, such as wrinkly skin, sagging chins, graying hair and body fat that seems to drift south no matter what we do, nuances in the foot department get short shrift.

Feet are just, well, feet. We don't see them when we look in the mirror. And unless we're wearing sandals, hardly anybody else sees them either.

But on one of those important milestone birthdays, my feet decided to let me know they wanted some respect.

Without warning, while on a beautiful walk during a celebratory trip, those two stalwart, reliable drudges of transportation began to radiate something new: pain. Decades of carrying me over hard pavement, dirt trails or burning sand, of being encased in nonbreathable nylons or strangled in high-heeled or narrow designs had taken a toll.

"Hey," was the message. "Pay attention."

After years of ignoring their contributions, the least I can do now is be kind to my feet. I hope to be working with them for a long while.


...

Tips for aging feet:
Besides bunions and hammertoes, other common problems for aging feet are: fungus infections, prevented by keeping the feet clean and dry; bone spurs, or calcium deposits worsened by standing on the feet for long periods; dry skin, helped by daily application of lotion to the feet; corns, calluses and ingrown toenails.

Tips on buying shoes:
When you buy shoes, follow these tips from the National Association on Aging. Have feet measured; buy shoes at the end of the day, when feet are largest; fit your shoe to your larger foot; make sure there is enough space — up to half an inch — for your longest toe at the end of each shoe when you are standing up; make sure the ball of your foot fits comfortably into the widest part of the shoe; don't buy shoes that feel too tight and expect them to stretch to fit; make sure the heel fits comfortably in the shoe with a minimum amount of slipping — shoes should not ride up and down on your heel when you walk.

Z-CoiL shoes are solidly constructed, conform to your feet and have cushioned soles that absorb the shock of hard surfaces.

Try a lace-up style, such as the Freedom or High Desert Hiker. A shoe that ties can be adjusted for better comfort and support.

Do You Spend Long Hours Working on Your Feet?

How Are Feet Affected?
The foot has dozens of bones, joints, muscles, nerves, blood vessels, tendons and layers of fascia (connective tissue). When the body tissues are sufficiently stressed, they become swollen and/or inflamed. Chronic inflammation may create scar tissue and changes to bony structures. The "it is" behind the words such as "Achilles tendonitis" means "inflammation of the Achilles tendon".
The bones of the foot form arches that are supported by ligaments and muscles. These arches contribute to the strength, stability, mobility, and resilience of the foot. During standing, walking, running or jumping, the arches serve as shock absorbers, spreading energy before it is transferred higher up the leg.

If the arches are lost (for example through conditions of flat foot, overpronation, or simple overuse), the shock-absorbing quality of the arches disappears. This affects the feet, knees, hips and spine. Losing the arch in your feet also changes the position of the knee and hip, which makes them more vulnerable to injury from working on your feet.

Besides the stress of prolonged standing and walking on the foot, the architecture of the foot can also increase the symptoms from pre-existing conditions:

• Plantar fasciitis refers to the inflammation of the fascia under the heel. Flat or tilted feet (from heel pronation) and bony spurs in the base of the ankle may make the condition worse.


• Achilles tendonitis results from overstretching of the Achilles tendon.


• Bunions at the side of the big toe may arise because of heel pronation and may be aggravated by narrow shoe boxes (the area in front of the shoe) and prolonged standing/walking.


• Corns on top of the toes may be aggravated by scraping against the inside of your shoe.

What Are Possible Health Symptoms From Working On Your Feet?
The most common symptom from working on your feet, and usually the first to occur, is discomfort and fatigue in the legs.

The closer the body part is to the ground, the more likely it will be affected by prolonged standing (i.e. the feet are most often affected, followed by the shins and calves, followed by the knees, thighs, hips and low back). However, symptoms from working on your feet may reach to the top of your body. In some studies neck symptoms have been related to prolonged standing work!

Beyond simple fatigue and discomfort, more serious health effects can result from working on your feet. In lab experiments people could not distinguish fatigue in their legs from whole-body fatigue. Therefore, that whole-body fatigue feeling could be related to working on your feet.
Some of these are:

• Low Back Pain (Drewczynski, Hansen, et al., Redfern & Chaffin)


• Painful feet and other foot problems (Drewczynski, Hansen, et al., Redfern & Chaffin)


• Plantar Fasciitis and Heel Spurs (Cailliet)


• Orthopedic changes in the feet (e.g. flat feet) (Redfern & Chaffin)


• Restricted blood flow (from standing only) (Hansen, et al.)


• Swelling in the feet and legs (Drewczynski, Hansen, et al.)


• Varicose veins (Drewczynski)


• Increased chance of arthritis in the knees and hips (Croft, et al.)
  

Initial symptoms can start within minutes into a standing task. Health effects have been shown to accumulate within days (no studies have assessed longer time periods).

Click Here to read the full article

4 Ways to Avoid Catching the Flu

Whether or not you get a flu shot, try these tricks to lower your chances of getting grounded by the flu, as well as to prevent colds and other infections.

Wash, over and over

Your hands need attention. Use plain old soap and water, and make sure to rub vigorously for 15 to 20 seconds. I have a friend who sings the "Happy Birthday" song in his head to make sure he is washing his hands long enough.

Avoid crowds

The flu virus thrives on socializing. Do more shopping online than at the mall, and try to cover your face if someone sneezes near you.

Keep hydrated

Membranes in your nose and throat trap viruses and move them back out in the form of mucus. Drink lots of fluids and gargle to keep your membranes in fighting shape, says Neil Schachter, MD, author of The Good Doctor’s Guide to Colds and Flu. But avoid humidifiers; they can spread germs.

Do vitamins

Vitamin C may not fight off colds, but several experts still recommend it for keeping you healthy during flu season. Vitamin D and selenium may guard against the flu, too. Foods like orange juice or yogurt are usually fortified with vitamin D. And OJ has plenty of C. Brazil nuts and beef have loads of selenium.

Courtesy of Health.com

Fashion Goes Beyond Comfort with the New Bella from Z-CoiL

Now pain relief not only feels good—it looks good, too!

The Bella, a new women’s shoe from the pain relief footwear industry leader, Z-CoiL, is now appearing in Z-CoiL shoe stores around the country. This trendy shoe not only improves poise but also maximizes comfort. Supplies are not expected to last, however, as the Bella was produced as a limited-edition style, fated to arrive suddenly on the scene and vanish just as quickly.

A fun and flirty shoe in beige with mulberry accents, the Bella combines split cowhide leather and breathable mesh, along with (naturally) Z-CoiL’s unique, shock-absorbing technology. Two adjustable velcro® straps and a padded, anti-bacterial insole add to the comfort and ease of wearing this shoe.
Now women everywhere will be able to stay active on their feet all day long, with far greater comfort and less fatigue. “Beauty is pain” no more! Enjoy comfort and confidence with the new Bella Z-CoiL shoes!

To learn more about Z-CoiL’s remarkable pain-relieving technology, or to view a wide range of styles for both men and women, or locate a Z-CoiL distributor near you, visit the Z-CoiL website at www.zcoil.com.

Customers receive personalized, custom fit and free footwear adjustments for the life of their footwear in order to achieve the greatest comfort possible in their Z-CoiL shoes.

A little Monday Humor: Things People Say on Patient Charts

Hello everyone! I thought this week could start off with a little humor. I found a list of "Things People Say" on patient charts. It's actually pretty scary how many things can be written incorrectly...

Comments on Doctor's Charts:

• "Patient has chest pain if she lies on her left side for over a year."
• "On the 2nd day the knee was better and on the 3rd day it disappeared completely."
• "The patient has been depressed ever since she began seeing me in 1993."
• "Discharge status: Alive but without permission."
• "Healthy appearing decrepit 69 year-old male, mentally alert but forgetful."
• "The patient refused an autopsy."
• "The patient has no past history of suicides."
• "Patient has left his white blood cells at another hospital."
• "Patient's past medical history has been remarkably insignificant with only a 40 pound weight gain in the past three days."
• "Patient had waffles for breakfast and anorexia for lunch."

See the full list here: http://bit.ly/4lRQx5

Common Patients' Sign-In Complaints:

• "Diarear."
• "Sore trout."

Foot Stretches to Prevent Plantar Fasciitis

Rest is the first treatment for plantar fasciitis. Try to keep weight off your foot until the inflammation goes away. You can also apply ice to the sore area for 20 minutes three or four times a day to relieve your symptoms. Often a doctor will prescribe nonsteroidal anti-inflammatory medication such as ibuprofen.

A program of home exercises to stretch your Achilles tendon and plantar fascia are the mainstay of treating the condition and lessening the chance of recurrence. Below you will find several foot stretches courtesy of the Mayo Foundation. As always, check with your doctor before starting any new exercise regimen.

Hold each stretch for at least 30 seconds — don't bounce — and do one or two repetitions two to three times a day.

Clockwise from upper left:

1. To strengthen arch muscles, place a towel on the floor, grab the towel with your toes and pull it toward you.

2. While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Stretch one foot at a time.

3. Stand as shown, with your back leg straight and heel down. Move your hips forward until you feel a stretch in your calf. Switch legs and repeat.

4. Stand on a step near the bottom of your stairs, put your weight on the ball of one foot and slowly lower that heel until you feel your calf muscle stretching. Repeat on the other side.

Plantar Fasciitis – an Overview

What is Plantar Fasciitis?

Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain of plantar fasciitis normally decreases, but it may return after long periods of standing or after getting up from a seated position.

Plantar fasciitis is particularly common in people who are on their feet a lot, such as athletes and soldiers. People who are overweight, women who are pregnant and those who wear shoes with inadequate support, are also at a higher risk of plantar fasciitis.

What Causes Plantar Fasciitis?

Under normal circumstances, your plantar fascia acts like a shock-absorbing bowstring, supporting the arch in your foot. But, if tension on that bowstring becomes too great, it can create small tears in the fascia. Repetitive stretching and tearing can cause the fascia to become irritated or inflamed. Plantar fasciitis is caused by straining the ligament that supports your arch, which can lead to pain and swelling. This is more likely to happen if:

• Your feet roll inward too much when you walk (excessive pronation).


• You have high arches or flat feet.


• You walk, stand, or run for long periods of time, especially on hard surfaces.


• You are overweight.


• You wear shoes that don't fit well or are worn out.


• You have tight Achilles tendons or calf muscles.

What are the Symptoms?

In most cases, the pain associated with plantar fasciitis:

• Develops gradually


• Affects just one foot, although it can occur in both feet simultaneously


• Is worst with the first few steps after awakening, although it also can be triggered by long periods of standing or getting up from a seated position


• Feels like a sharp pain in the heel of your foot
  

What are the Risk Factors?

Factors that may increase your risk of developing plantar fasciitis include:

• Age. Plantar fasciitis is most common between the ages of 40 and 60.


• Sex. Women are more likely than men to develop plantar fasciitis.


• Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and dance aerobics — can contribute to an earlier onset of plantar fasciitis.


• Faulty foot mechanics. Being flat-footed, having a high arch or even having an abnormal pattern of walking can adversely affect the way weight is distributed when you're standing, putting added stress on the plantar fascia.


• Obesity. Excess pounds put extra stress on your plantar fascia.


• Occupations that keep you on your feet. People with occupations that require a lot of walking or standing on hard surfaces — such as factory workers, teachers and waitresses — can damage their plantar fascia.


• Improper shoes. Shoes that are thin soled, loose, or lack arch support or the ability to absorb shock don't protect your feet. If you regularly wear shoes with high heels, your Achilles tendon — which is attached to your heel — can contract and shorten, causing strain on the tissue around your heel.

Keep in mind, ignoring plantar fasciitis may result in a chronic condition that hinders your regular activities. You may also develop foot, knee, hip or back problems because of the way plantar fasciitis changes your walking motion.

Lifestyle and Home Remedies

• Put your feet up. Stay off your feet for several days when the pain is severe.
  Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 to 20 minutes three or four times a day or after activity. Or try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation.


• Decrease your miles. You probably won't have to permanently retire your running or walking shoes, but it's a good idea to cover shorter distances until pain subsides.
  Take up a no- or low-impact exercise. Swap swimming or bicycling in place of walking or jogging. You'll likely be able to return to your regular activities as heel pain gradually improves or disappears. However, some people find that the only way to avoid a recurring problem is to permanently modify their aerobic activities.


• Use shoes that have an added arch support. Arch supports take the tension off the plantar fascia and help absorb shock. Z-CoiL shoes help by absorbing up to 50% of the shock to your joints caused by everyday walking. Our footwear is created with nearly an inch of soft and resilient forefront cushioning and its rocker-bottom shape gently assists your forward motion. The Z-Orthotic™ helps to support the longitudinal arch, reducing stress on the plantar fascia. The coil in the heel can also be adjusted for over-pronation (flat feet) to normalize your gait.


• Stretch your arches. Simple exercises using household objects can stretch your plantar fascia, Achilles tendon and calf muscles.

How Z-CoiL Footwear Can Ease Your Back Pain

According to the American Chiropractic Association, 80% of the population will experience a back problem at some point in their lives, and half of all working Americans admit to having back pain symptoms each year. The back is a complicated structure of bones, joints, ligaments, and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.

How Z-CoiL® footwear can help:
The shock-absorbing heel in Z-CoiL® footwear, in conjunction with thick forefoot cushioning, reduces impact to the body by up to 50% compared to conventional shoes. The built-in Z-Orthotic™ also promotes good posture, which relieves further stress on your back, while rocker-bottom soles in the shoes help you maintain a smooth gait as you walk.

Test out a pair of Z-CoiL shoes for yourself and feel the difference! Z-CoiL Store Locator

5 Tips To Ease Back Pain

Roughly 8 out of 10 people suffer from back pain at some point during their lives. Women, in particular, are prone to posture and back problems—thanks to toting around outrageously heavy purses, going through pregnancy, or giving one-hip rides to kids. Whether you’re in the midst of fighting the ache or just want to prevent it, here are some expert-endorsed quick-and-easy ways to wage your war.

Pass the broccoli, please
You know that calcium is key for strong bones, but Japanese researchers have identified something else you need: vitamin K. It’s believed that the vitamin, found in broccoli, spinach, and other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger your bones, the stronger your whole body—and the lower your chances of an injury that could cause back pain.

Lighten your load
If your purse or briefcase tips the scales at more than 10 percent of your weight, it’s too heavy. And you need to carry it right. Your best bet is a model with a long strap that lets you position it across your chest like a messenger bag. Can’t part with your shorter-strapped number? Switch shoulders every 20 minutes.

Sleep right
A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones.
Pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.

Tighten those abs
Having strong core muscles (we’re talking abs here) can help protect your back from injury. Do this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor. Do 2 to 3 sets of 12 reps.

Aim for good posture
Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to sit with your back against your chair (get a lumbar pillow if you chair doesn’t allow this) and both feet flat on the floor. Another option: Try using a stability ball as your desk chair. Start off slow (20 minutes at a time), and if it feels good, stick with it.

Courtesy Health.com

Baby Boomers Staying Active

While there may be no single fountain of youth, you can slow down the aging process by staying physically active. Regular exercise enhances muscle and joint function, keeps bones strong, and decreases your risk of heart attack and stroke.

Here are some tips developed by the American Orthopaedic Society for Sports Medicine and American Academy of Orthopaedic Surgeons that can help you exercise safely.

Warm Up
Always take time to warm up and stretch before physical activity. Research studies have shown that cold muscles are more prone to injury. Warm up with jumping jacks, stationary cycling or running/walking in place for 3 to 5 minutes. Then slowly and gently stretch, holding each stretch for 30 seconds.

Be Consistent
Don’t succumb to the “weekend warrior” syndrome. Compressing your physical activity into two days sets you up for trouble and doesn’t increase your fitness level. Try to get at least 30 minutes of moderate physical activity every day. If you’re truly pressed for time, you can break it up into 10 minute chunks. Remember that moderate physical activity can include walking the dog, working in the gardening, playing with the kids and taking the stairs instead of an elevator.

Be Prepared
Take lessons and invest in good equipment. Whether you’re a beginner or have been playing a sport for a long time, lessons are a worthwhile investment. Proper form and instruction reduce the chance of developing an “overuse” injury like tendonitis or stress fractures. Lessons at varying levels of play for many sports are offered by local park districts and athletic clubs. Select the proper shoes for your sport and use them only for that sport. When the treads start to look worn or the shoes are no longer as supportive, it is time to replace them.

Listen to Your Body
As you age, you may find that you are not as flexible as you once were or that you cannot tolerate the same types of activities that you did years ago. While no one is happy about getting older, you will be able to prevent injury by modifying your activity to accommodate your body’s needs.

Balanced Fitness
Develop a balanced fitness program that incorporates cardiovascular exercise, strength training, and flexibility. In addition to providing a total body workout, a balanced program will keep you from getting bored and lessen your chances of injury.

Add activities and new exercises cautiously. No matter if you’ve been sedentary or are in good physical shape, do not try to take on too many activities at one time. It is best to add no more than one or two new activities per workout.

If you have or have had a sports or orthopaedic injury like tendonitis, arthritis, stress fracture or low back pain, consult an orthopaedic surgeon who can help design a fitness routine to promote wellness and minimize the chance of injury.

Pink Parking Spaces For High Heel Wearers?

Photo, Context.org

Just read this strange post on ShoeBlog —

This does not appear to be a joke. Time Magazine is reporting the following from Seoul, Korea:

“In May, the city government started to paint 4,929 public and private parking places pink throughout the city, with thousands more slated to go under the brush next year. The pink parking spots, reserved for women drivers so they don’t have to walk so far to work or the mall, are part of the South Korean capital’s Women Friendly Seoul Project, an effort for the notoriously macho Asian city of more than 10 million to transform itself into a safer, more heel-friendly “space for women.”

Instead of creating “heel-friendly” parking spaces, why not encourage women to wear safer, more comfortable shoes?

If they keep wearing high heels, they may end up using the blue parking spaces…

What do you think?

Tips on Staying Social

How can we ensure that strong human connections continue to be an integral part of our lives as we age? Aging experts recommend staying involved in religious and community functions, maintaining a network of friends and family with whom we regularly interact, and volunteering in organizations that get us out and among other people. Here are just some of the options available for staying connected:

• Pursue social activities, like wine tastings, lecture programs, or traveling with friends.
  
• Get involved in projects that require you to have regular contact with others, like planning a gathering for a club, organizing a card- or game-playing night with friends, or helping out with a church supper.


• Investigate the options for social interactions available in your community — take advantage of programs and services offered at community and senior centers.


• Seek out people who may share your interests by getting involved at your place of worship, in clubs, and in other organizations.


• Volunteer for a cause you believe in by contacting a local nonprofit organization, such as a charity you find meaningful, or a local school or museum.
  
• Get connected while you improve your health: Join a walking or biking club or your local fitness center, go out golfing, or take yoga or cooking classes.
  
• Take an adult-education or college course in something that interests you — you might be amazed at how much you enjoy going back to school!


• Consider animal companionship, too. Furry, finned, and feathered friends can bring great joy, love, and meaning into our lives. Animal shelters are full of potential companions looking for good homes. (They can also be great places to volunteer.)

Courtesy of aarp.com

There are many resources to help you connect with opportunities for social interaction in your community. And once you get going, you may find you’re having so much fun it’s hard to stop!

Have any other great ideas that are not listed? Please add your comments.

More Reason to Connect

Not only is it fun to spend time shopping with friends or visiting with loved ones—researchers now know that time can also help keep your brain healthy as you age.

Some research indicates that people who have good social networks live longer. They also are physically healthier than people who are socially isolated. In fact, experts say that how socially connected a person tends to be is one of the most important ways of predicting his or her health and independence in later years.Maintaining supportive relationships is an important element of effective aging. The more contact we have with others as we age, the better we may be at retaining mental sharpness.

A large study reported in the New England Journal of Medicine found that people who engaged in leisure activities such as learning to play a musical instrument or dancing were less likely to develop dementia.Dancing may be especially beneficial to the brain because it combines physical activity with social interaction, and often involves a cognitive challenge in learning dance steps.

“There’s a lot of evidence that other people are the most unpredictable things you can encounter,” says Lawrence Katz. “So activities that have you engaging with other human beings are a fantastic form of brain exercise.”Other studies suggest that people with the most limited social connections are twice as likely to die over a given period as those with the widest social networks. Many experts believe that social isolation may create a chronically stressful condition that accelerates aging.

This information is especially important to older people, who may be more likely to lead solitary lives—especially if family and friends have moved away or died. Of course, combating loneliness requires time and energy, both in establishing new relationships and in deepening existing ones. But the benefits are well worth the effort.

Stop back tomorrow for Tips on Staying Social!

Courtesy of aarp.com

Overworked Muscles? Soothe them with this quick tip!

Soreness that comes a day or two after you exercise is called delayed-onset muscle soreness, but you probably know it as plain old pain. The delayed ache is caused by tiny tears in the muscle that become inflamed. It’s a signal from your body to slow down and take a rest.

To quickly soothe those aching muscles run a warm bath and pop four antacid tablets into the water and soak your body for 20 minutes. When muscles are overextended, they swell, impeding blood flow and causing pain. Antacid tablets contain sodium bicarbonate, which gets blood circulating again. They also contain aspirin, which helps ease pain even when applied topically.

You can prevent sore muscles by warming up before you exercise and cooling down afterward, advises Jacob Schor, N.D., a naturopathic doctor in Denver and president of the Colorado Association of Naturopathic Doctors. Include at least a few minutes of movement with each of the major muscle groups—the calves, thighs, hips, back, abdomen, chest, and arms.

The Healthiest Time to Do Everything, Pt 3

In the past few days, we have discussed the healthiest times to workout, best times to seek medical care, and the timing of prescriptions. Today, in part 3, we will look into the healthiest times to boost your energy and brain power.

Part 3 of 3 - Best times to Boost your energy and brain power

Head to bed at least 3 hours after dinner
It ensures more efficient digestion and, because eating too much food before sleeping can cause heartburn, deeper sleep, says Foresman. If you want a cocktail, have it with dinner to give your body plenty of time to metabolize the alcohol. Even if a drink makes you feel sleepy at first, just one nightcap can cause you to wake up more frequently during the night, finds a study from Wake Forest University. Imbibing too late in the evening upsets normal brain patterns, delaying REM (dream) sleep. Later, when REM rebounds, you'll be more likely to have startling, vivid, or violent dreams, which can also disturb sleep, says Joyce A. Walsleben, PhD, an associate professor at New York University's Sleep Disorders Center and coauthor of A Woman's Guide to Sleep.

Follow a sleep schedule
Several studies suggest that obeying your alarm clock can help relieve daytime fatigue. Sleep researchers are finding that people who get at least 7 hours of sleep a night are much less likely to be obese—and weight gain can act as an energy drain. Going to bed and getting up at the same time every day also keeps your biological clock on schedule. This clock, a cluster of 20,000 neurons in your brain, regulates your body's temperature, hormones, blood pressure, and other important functions. Throw it off-kilter and you could face serious health problems: Studies on night-shift workers suggest that people with irregular sleep habits have an increased risk of digestive troubles, emotional and mental problems, heart disease, and cancer, says Foresman.

Take vacation in late February or early March
And head outdoors. By March, as many as 50% of people not living in the Sun Belt will already have had a few months of winter-induced mood dips, says Matthew Edlund, MD, director of the Center for Circadian Medicine in Sarasota, FL, and author of The Body Clock Advantage. March is also the month when the more extreme psychological slump known as seasonal affective disorder, or SAD, can become overwhelming for the estimated 10 million sufferers in this country.
By taking a break somewhere sunny, you can "reverse your emotional course," reports Edlund. Warmth isn't required to garner a mood boost: Hitting the ski slopes can be as uplifting as heading south. The key is to use the great outdoors—plan an active vacation that maximizes your exposure to daylight.

Take a nap at 2 PM
The dip in body temperature that helps ease you into sleep at night also occurs midday, which is why afternoons can be so unproductive. But if you can catch a catnap around 2 PM (the slump usually hits between 1 and 3 PM), it should boost your alertness for several hours. Ten minutes will do the trick—nod off for more than 20 and you may wake feeling groggy. If a nap is out of the question, eat plenty of protein at lunch, which will give you longer-lasting energy, says Christine Gerbstadt, MD, RD, a spokesperson for the National Dietetic Association. Mid-afternoon is also a good time for "strategic caffeine use," says Brian Foresman, DO, director of the Sleep Medicine and Circadian Biology Program at Indiana University School of Medicine. "If you don't exceed a cup or two per day, caffeine works phenomenally well at increasing your alertness." This should be your last cup of coffee for the day, though—any caffeine consumed within 7 hours of bedtime can disrupt your sleep.

Pay bills or do a crossword between 10 and 11 AM or 8 and 9 PM
“According to our circadian rhythms, that's when we're maximally alert," says Michael Thorpy, MD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in the Bronx. Try not to waste a minute—the brain boost lasts only for about an hour.

That concludes our Healthiest Times to Do Everything article. Hope you enjoyed them!

Courtesy: Prevention.com

The Healthiest Time to Do Everything, Pt 2

Today, we continue our Healthiest Times article with a few medical and prescription tips.

Part 2 of 3, Maximize Your Medical Care

Get the first appointment of the day
"Doctors won't yet be distracted by the backlog of patients and paperwork that tends to accumulate as the day goes on," says Mark Murray, MD, owner of a health care consulting firm in Sacramento. Can't get an early morning appointment? Try for right after the doctor's lunch hour. If your physician also performs surgery, make sure you're scheduled for a day when she's exclusively seeing patients. "Any time doctors are switching lanes, like coming back to the office from surgery, they're going to get slammed with a bottleneck of work that demands their immediate attention," he adds.

Test your cholesterol twice a year
To get a complete picture of your lipid levels, have them checked once in the summer and then again in December, recommends Ira Ockene, MD, a professor of preventive cardiology at the University of Massachusetts Medical School. His research shows that cholesterol levels fluctuate between the seasons and generally tend to peak midwinter, especially in women. Though the average change from July to January is only 4 points, it can be enough to indicate that you need treatment. The average of your high and low scores is the number to act on.

Arrange your elective surgery for winter or spring
Avoid July, August, and September, when teaching hospitals are flooded with med students starting their residencies, the on-the-job-training part of their medical education. A study by the National Bureau of Economic Research found that the average length of stay at major teaching hospitals increases by 2% during those months; the average mortality rate increases by 4%. This accounts for an additional 1,500 to 2,750 deaths per year nationwide. "You're better off giving interns at least 3 months to learn the ropes of the hospital," says Murray.

Have head-to-toe skin exams in December
You're less likely to be tanned, so "the higher contrast between your skin and pigmented lesions will make it easier for physicians to spot anything suspicious," says Andrew Kaufman, MD, a dermatologic surgeon in Thousand Oaks, CA, who specializes in skin cancer. But don't wait to see a doctor if you notice something abnormal. "Most changes turn out to be insignificant," he adds, "but it's better to be safe."

Fill your prescription midmonth
Drugstores get busy at the beginning of the month, when welfare and Social Security checks hit people's mailboxes. You're not merely saving yourself from a longer line: Fatalities due to pharmacy-related medication errors rise by as much as 25% at the beginning of the month, found a study at the University of California, San Diego, and Tufts University School of Medicine.

Take birth control or heart pills before bed
If you take blood pressure medication before turning in, it will still be working by early morning, which is the time associated with a 30 to 50% increased risk of heart attacks and strokes, according to researchers at the Mayo Clinic. And because the liver revs up cholesterol production overnight, you'll maximize the lipid-lowering ability of statins such as Lipitor, Zocor, Pravachol, Mevacor, and Crestor if you take them before hitting the sack. Popping your birth control pill at night makes sense because you'll sleep through any nausea, a common side effect.

Swallow your multi with a meal
Your body absorbs vitamins better when you take them with food, says Jeffrey Blumberg, PhD, a professor of nutrition at Tufts University. This will minimize the potential for stomach upset, too, and make you more likely to remember your multi every day.

Stay tuned for part 3 of our Healthiest Times to do Everything, where we list tips for boosting energy and brain power!

Courtesy: Prevention.com

The Healthiest Time to Do Everything, Pt 1

It’s true: Timing is everything, especially when it comes to your health. Proper planning can mean the difference between getting sick and staying healthy. Consider that a flu shot offers the most protection if you get it in late October or early November, before flu season gets under way, or that a cold sore will heal 18 to 21% faster if you take a dose of antiviral medication as soon as you feel the first tingle. Before you make another health move, check the tips that follow and then consult your watch or calendar. You can't afford not to.

Part 1 of 3 - Get the Most From Your Workout


Do cardio in the early morning
Ultimately, the best time to exercise is when you'll actually do it, say experts at the American College of Sports Medicine. That's one reason for scheduling it early in the day. You have fewer distractions and, if something does interfere, you can still reschedule for the afternoon or evening. If you exercise outdoors, you'll be happy to know that air pollution is typically lowest in the morning. And research demonstrates that working out boosts brain activity afterward—a great way to begin your day.

"Just don't exercise on empty," advises Fabio Comana, an exercise physiologist with the American Council on Exercise. "If you take a trip on a half tank of gas, how far will you get before you need to refuel?" Have a small (100- to 300-calorie) snack 30 minutes before going for a jog or bike ride.


Learn or practice a skill sport between 4 and 6 PM
Hand-eye coordination is highest then, says Edlund, so it's a good time for any form of exercise that requires a high degree of skill, like a tennis lesson or a dance class. Bonus: The activity you get now will help you sleep better later.

Start exercising in January or June
Because so many people sign up after the New Year, gyms can often afford to waive enrollment fees or give discounts in January, says Dave Reiseman, director of communications for Gold's Gym. Just schedule your visits for weekends, when clubs tend to be less busy. Another option: Jump-start your workout routine in June. Clubs sometimes offer specials then to goose flagging business during vacation season.

Begin a diet in June
"There's a seasonality to weight loss," says Edlund, "and the start of summer is the easiest time to drop pounds." Often, you'll naturally lose a pound or two when the weather warms up because of increased activity; capitalize on that initial loss by starting a full-fledged diet and exercise program. Plus, all the fresh fruits and veggies will make it easier to eat right without feeling deprived.

Tomorrow, we will discuss the best times to manage your medical care. Stay Tuned!

Courtesy: Prevention.com

Inventor, Al Gallegos, on the Dr. Pat Radio Show!

Dr. Pat Baccili discusses the life-enhancing benefits of Z-CoiL Pain Relief Footwear with inventor Al Gallegos on her radio program, "The Doctor Pat Show."

Like the coils in the heels of his own springy shoes, 78-year-old Alvaro Z. Gallegos has experienced plenty of ups and downs in his life, but he keeps on bouncing back.It’s taken 20 years, but Al’s unusual creation, Z-CoiL® Pain Relief Footwear®, is at last beginning to receive national attention. In spite of many obstacles and a series of personal tragedies, Al has persevered in pursuit of his crazy dream. And now his odd-looking footwear, engineered to deliver relief from foot, leg, and back pain, is restoring active lives to thousands of suffering people across the country.

Click here to read the full story and listen to the radio interview with Al!

Tips for Preventing Foot Pain

The American Podiatric Medical Association offers the following tips for preventing foot pain:
• Don’t ignore foot pain — it’s not normal. If the pain persists, see a doctor who specializes in podiatry.
• Inspect feet regularly. Pay attention to changes in color and temperature. Look for thick or discolored nails (a sign of developing fungus), and check for cracks or cuts in the skin. Peeling or scaling on the soles of feet could indicate athlete’s foot. Any growth on the foot is not considered normal.
• Wash feet regularly, especially between the toes, and dry them completely.
• Trim toenails straight across, but not too short. (Cutting nails in corners or on the sides increases the risk for ingrown toenails.)
• Make sure shoes fit properly. Purchase new shoes later in the day when feet tend to be at their largest, and replace worn out shoes as soon as possible.
• Select and wear the right shoe for specific activities (such as running shoes for running).
• Alternate shoes. Don’t wear the same pair of shoes every day.
• Avoid walking barefoot, which increases the risk for injury and infection. At the beach or when wearing sandals, always use sunblock on your feet, as you would on the rest of your body.
• Be cautious when using home remedies for foot ailments. Self-treatment can often turn a minor problem into a major one.
• It is critical that people with diabetes see a podiatric physician at least once a year for a checkup. People with diabetes, poor circulation, or heart problems should not treat their own feet, including toenails, because they are more prone to infection.

Preventing Foot Problems in Childhood
• Early Development. The first year of life is important for foot development. Parents should cover their babies’ feet loosely, allowing plenty of opportunity for kicking and exercise. Change the child’s position frequently. Children generally start to walk at 10 – 18 months. They should not be forced to start walking early. Wearing just socks or going barefoot indoors helps the foot develop normally and strongly and allows the toes to grasp. Going barefoot outside, however, increases the risk for injury and other conditions, such as plantar warts.
• Shoes. Children should wear shoes that are light and flexible, and since their feet tend to perspire, their shoes should be made of materials that breathe. Replace footwear every few months as the child’s feet grow. Footwear should never be handed down. Protect children’s feet if they participate in high-impact sports.

The Mommy Brain Reports (and one of Walmart's 11 Moms) reviews Z-CoiL Shoes

Monica Brady from the Mommy Brain Reports has written a great reivew for our footwear.


Check out the complete article and her other great posts on her blog: http://www.mommybrainreports.com/1579/review-z-coil-shoes/

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I’m always on the lookout for the coolest things around, and this review is no exception!I was watching The Doctors one day, and they had on a pair of interesting looking shoes, that they claimed made them stand a little taller, and helped their posture. They also explained how these shoes acted like shock absorbers for their bodies. I thought that had to be a gimmick, but I was willing to try them, so I contacted Z-coil and explained how my back, knees, and hips have hurt since carrying my twins, and my husband’s back and knees have hurt him from all of the running he did while in the Marine Corps. They actually agreed to give us each a pair of shoes… But it wasn’t something they could just send us. We had to go to a local authorized dealer to get custom fitted for our Z-coil shoes.

We soon learned why we have to be custom fitted for these shoes. There are so many things that could be adjusted. The coil in the heel can be softer or stronger, or even turned to help with pronation. He had a computer there that he had us stand on to measure where we put pressure on our feet. We then walked across it to see how our feet hit the ground. I got to see how I put a lot of pressure on my big toe when I stood, and hit the ground hard with my heel when I walked. This totally explained why I had so much trouble when I tried to run. My knees, ankles, hips and lower back were always hurting after I tried to jog for even a couple of minutes on the treadmill. Gordon was able to look at these charts and use the data to truly customize our shoes for us. As far as my shoes go, he did turn one of the coils to help me stabilize one of my ankles, and he added some extra pads at my heel and the ball of my foot to reduce some of the impact when I walk.

It’s now been 2 months since I’ve had these shoes, and I have to say that they have helped me out a lot. I’ve been able to jog a little. I’ve noticed a majority of my lower joint pain has lessened and even some of it has gone away. My hubby has also liked wearing his shoes when we go out for the weekends and are doing a lot of walking around.

Please click here for the complete article.

Spring in Our Step Article from VitalJuice.com

April 29, 2009
These shoes make us think of Flubber, but they've got us walking on sunshine.

When we saw these on Helena Bonham Carter, we thought: something from her latest Gothy kids' flick? But it turns out Z-CoiLs, shoes with shock-absorbing metal springs for heels, are a hit all over Hollywood, spotted on Dustin Hoffman, Lenny Kravitz, Margaret Cho and Robert DeNiro. We desperately seek comfy shoes. Still, could we pull off the Z-CoiL?

Nancy and Ed from the Torrance store set us up:

• We got star treatment. Everyone who buys Z-CoiLs gets a custom fitting. Nancy felt our foot bones and studied how we stand and walk.


• Our shoes were tricked out. Nancy and Ed worked for 45 minutes, cutting and placing insteps, heel grips and arches until the shoes were a perfect fit. The shoes come with free "tune-ups" for life.


• We got surprise exercise. Turns out learning to walk on Z-CoiLs works the core.

The verdict: They have the ugly charm of a Cabbage Patch Kid. But Z-CoiLs are outrageously fun to wear, every bit as springy as we'd expected and then some. We wanted to bounce around all day, and they're said to be comfortable enough to wear for miles without getting sore or tired.

And they kinda made us feel like celebrities.

Such as The Easter Bunny.

http://www.vitaljuice.com/entry_detail/la/9837/These_shoes_make_us_think_of_Flubber_but_theyve_got_us_walking_on_%0D%0Asunshine_.htm

Z-CoiL Footwear Launches New Website Design

Z-CoiL Footwear has upgraded its Website at www.zcoil.com.

The new site offers a revamped design, streamlined navigation, and reorganized content. The home page is organized to send visitors to Z-CoiL’s most requested information including product styles, testimonials, and the Founder Spotlight.

The site also features new or enhanced interactive tools, including a clickable map of Z-CoiL retail locations worldwide and a "News and Events" feature, which provides article downloads from media outlets around the country, press releases from Z-CoiL Footwear, an events calendar, and an archive of our online customer newsletters.

Let us know what you think!

www.zcoil.com

Unveiling the New Shades of Spring

Spring Into Spring with Fresh, New Colors from Z-CoiL®


The Z-CoiL® Freedom, the best-selling style of our unique line of Pain Relief Footwear® products, ushers in spring with two appealing new colors: Navy/White for Men and Sky Blue/White for Women.

There is currently only a limited supply of these new athletic shoes, so interested customers are urged to hurry to their local Z-CoiL® store right away for a custom fitting.

The new blue Freedoms are engineered with the same innovative, shock-absorbing and pain-relieving technology as other Z-CoiL® Pain Relief Footwear®. Both feature a patented, conical steel coil in the heel, which is designed to absorb up to 50% of the impact from walking or running, while delivering a 40 to 50% energy return.

The Z-CoiL® spring-suspension system works in concert with a built-in orthotic support that distributes pressure evenly across the bottom of the foot, eliminating sore spots and relieving the pain typically caused by heel spurs or plantar fasciitis. Z-CoiL shoes also feature thick, resilient cushioning under the forefoot, plus a rocker-bottom sole that gently assists each step. Such total foot support and cushioning work together to reduce the shock of impact to the body. And less impact means less pain.

New Blue Freedom Features:

Excellent durability and breathability

Full-grain leather upper with nylon mesh

Breathable spandex lining

Padded tongue and extra-soft, felt-lined insole

Reflector accents for nighttime safety

Available in Women's sizes 6-9 and Men's sizes 9-12
The Z-CoiL® Freedom also comes in a wider range of sizes in Royal Blue/White; All White; All Black; and All Gray.

Thousands of Z-CoiL® customers have reported a significant reduction in foot, knee, leg, hip, and back pain, thanks to their unusual footwear. Jani K. from Santee, CA, writes, “I feel like I have my life back again! Z-CoiLs have not changed my three bad discs and fractured neck, but I can live with it now, whereas before I hated getting out of bed, knowing the pain would hit. Now I can walk in Disneyland with my grandkids."