Click the image below to check out a preview of my upcoming video, Postpartum: Surviving & Thriving

Expert's Advice

Dr. Miller and Dr. Karbasi are the proud founders of Sunshine Ankle and Foot Experts, where they provide excellent care for all foot, ankle, and lower leg issues and pathologies. Board certified in Podiatric Medicine and Surgery, they see all ages and would provide outstanding care for you and your loved ones. They have offices located in Orlando, Celebration, and Kissimmee, Florida. You can book an appointment by visiting their website or calling 407-863-3655.

🦶Steps to Take to Improve Plantar Fasciitis

Plantar fasciitis is an inflammation of the plantar fascia that is on the bottom of your foot. The plantar fascia is a ligament, or a rubber band like structure on the bottom of your foot that helps support your arch. The plantar fascia is important in helping to maintain function and structure of the foot. Overuse of the ligament or improper footwear can lead to inflammation and tearing of this ligament, leading to plantar fasciitis.

Many nonsurgical solutions can be employed to help this. First and foremost, proper supportive shoe gear must be worn to help support the ligament. Shoe wear is determined based on your foot type. The three main foot types are flat feet (pes planus), neutral feet, and high arch (pes cavus). It is important to know your foot type before buying shoes. Most shoe companies make shoes for each specific foot type, and having the shoe that matches your foot type is very important in helping to prevent and helping to alleviate the symptoms of plantar fasciitis.

Another method in helping to prevent and treat plantar fasciitis is stretching. Stretching exercises that focus on your calf, achilles tendon, and the bottom of the foot are crucial in your recovery. This is because the calf and achilles tendon has connections to the plantar fascia. Stretching these areas before, during and after activity is similar to "putting oil through a machine". The stretching allows for less tension on the inflamed areas, leading to less inflammation and less pain. Furthermore, stretching can prevent the fast pulling on the plantar fascia and achilles tendon, thus decreasing the changes of injury.

Strengthening exercises of these areas can help reduce the chance of recurrence of plantar fasciitis. Exercises that focus on your calf/foot, such as lower body strengthening and balance exercises, are good techniques in the prevention of plantar fasciitis.

Orthotics in your shoes, commonly called inserts, can help alleviate the symptoms of plantar fascia. Inserts allow for support of your arch. Since the plantar fascia is a main supporter of the arch in your foot, sometimes it needs help in order to function. Proper fitting inserts can help the plantar fascia and your foot perform normal function, allowing you to return to all of your desired activities.

One of the most important things to do when dealing with plantar fasciitis is rest. The inflammatory processes that occur during plantar fasciitis can really hinder your activities. Doing too much and not giving your body the time to recover can lead to further injury. Allowing 24-48 hours of rest in between strenuous activity, such as running or pickleball, can help. Sometimes your body requires more. It is important to listen to your body. Pain is your body's way of saying something is wrong, so make sure that you listen to it. Icing can help reduce the inflammation. Water mixed with ice, forming an ice bath, has been proven to be effective. 20 minutes every hour during periods of pain can help alleviate symptoms.

Podiatrists like us can help! If you have tried these tips/tricks or have questions/concerns, please do not hesitate to call and schedule and appointment! It is better to treat plantar fasciitis early in order to reduce your symptoms quickly and prevent recurrence. 

Stay Healthy this Holiday Season:

Immunity Boosting Tips and Practices

Due to the type of patient visits I've been having over the last few weeks, I can tell you first hand that cold and flu season is upon us. Be sure to take extra precautions to safeguard your health. From immune-boosting foods to hand hygiene practices and vaccinations, here's a comprehensive guide on how to stay healthy and fend off illnesses so that you don't have to miss out on anything this holiday season.

Boost Immunity with Nutrient-Rich Foods
Eating a balanced, plant-forward diet filled with immune-boosting foods can be very helpful. Incorporate these into your meals:

• Citrus Fruits: Loaded with vitamin C, citrus fruits like oranges, lemons, and grapefruits help bolster the immune system. A lot of people like to load up on vitamin C supplements, but you are better off getting vitamin C from the source by incorporating more foods rich in vitamin C in your diet.

• Leafy Greens: Spinach, kale, and other leafy greens are packed with vitamins and antioxidants that enhance immunity. These help provide you with a plant based source of iron as well which can help with energy. As these foods tend to be part of the "Dirty Dozen," it is best to buy them organic if you are able to do so.

• Berries: Blueberries, strawberries, and raspberries are rich in antioxidants that combat free radicals and strengthen the body's defenses. Berries are also part of the "Dirty Dozen," so try to buy these organic as well to reduce the intake of pesticides and synthetic chemicals. 

• Yogurt and Probiotics: Again, instead of using a supplement for probiotics, try to get them the natural way through foods such as kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. All of these aid in maintaining a healthy gut, where a significant portion of the immune system resides. If you are interested in learning more about this, do some reading on the gut microbiome. I can't say that this is completely evidence based, but whenever I feel the hint of a sickness coming on, I'll drink a bottle of kombucha (Synergy Raw Kombucha-Mystic Mango is my jam), go on a short run if I can, start drinking hot tea with honey, ginger and garlic, and start using the Neti Pot (or the spray bottle version, which I prefer) 1-2 times per day. Subjectively, I feel like I can say I've been sick less since doing this, and also it significantly has reduced the incidence that my colds turn into sinus infections that last weeks on end, which used to be basically anytime I became sick.  

   

Practice Good Hygiene:
Frequent hand washing is one of THE MOST effective ways to prevent the spread of infections. Follow these hand hygiene practices:

• Wash hands with soap and water for at least 20 seconds, especially before eating, after using the restroom, and after coughing or sneezing.

• Use hand sanitizer containing at least 60% alcohol when soap and water aren't available. Purchase a bunch of little bottles of sanitizer, so you're always prepared.

• Stick one in your bag, one in your car, one at your desk at work. Make it easy for yourself.

• Always avoid touching your face, especially the eyes, nose, and mouth, to minimize the risk of transferring germs.

Maintain a Healthy Lifestyle:
Get enough sleep (7-9 hrs/night), manage stress (practice yoga or meditation), and stay physically active (aim for 150 mins of moderate intensity exercise per week) as this contributes significantly to helping you maintain a robust immune system.

Limit Exposure and Practice Social Distancing:
You don't want to negatively impact your social health by avoiding your favorite holiday traditions with loved ones, but when possible avoid large crowds and, if possible, opt for outdoor events or venues where ventilation is better. When indoors, open windows or use air purifiers to reduce the risk of airborne pathogens. Again, not sure that this is evidence based, but I typically try to use a nasal saline rinse daily when I get home from work to clear any potential pathogens I may have breathed in during the day. This is something that's inexpensive, and very easy to add into your routine.

Prioritize Vaccinations:
Ensure you're up-to-date with vaccinations. Vaccines, such as the flu shot, are effective in reducing the risk of contracting common, seasonal illnesses. Last week at work, I had a day where I saw 5 cases of the flu all in one day, so don't put it off any longer because it takes about to 2 weeks to develop the immunity to the flu shot after receiving it. And yes, the flu shot is not 100% effective, but trust me that there is a great difference in the symptoms of someone who gets the vaccine when compared to someone who doesn't. It is not uncommon for those who don't get the vaccine to go to the hospital. The flu can truly make you feel pretty terrible.

Some of you may have heard of the new RSV vaccine. This is available for anyone over the age of 60. I especially recommend that patients who meet any of these criteria get the RSV vaccine: if you have asthma/COPD/smoking history, if you have heart issues (history of a heart attack, heart failure or coronary artery disease), if you have diabetes, if you have kidney/liver or blood disorders, if you live in a nursing home or close quarters like an assisted living facility, if you are around children often (since grandkids love sharing their RSV with grandparents), if you are in any sort of uncompromising state, like having cancer or being on an immunosuppressant, or if you just want it. Studies showed that the RSV vaccine was between 83-89% effective in preventing lung infections due to RSV in healthy individuals. Check with your healthcare provider to determine which vaccinations are recommended for you and your family.

Stay Home When Sick
If you're feeling unwell, it's crucial to stay home to prevent spreading illnesses to others. Rest, hydrate, and seek medical advice if symptoms worsen or persist. Your friends and family will understand and will appreciate that you are being considerate of their own health.

These tips will go a long way in ensuring a happy and healthy holiday for you and your loved ones.

Book Recomendation

• The main premise of this book is that small habits yield significant long-term results, IF you are consistent with these small habits.

• Good choices compound over time, leading to transformative outcomes.

• Shift your mindset. Instead of setting goals like we're used to, try to work backwards. Think about the type of person you want to be and build habits and set goals that align with your ideal image of yourself. Embodying a desired identity reinforces positive habits more effectively.

• Your environment can have a significant impact on your behavior. Redesign your environments to make good habits more accessible and bad habits less tempting. For example, I have a sweet tooth. By not buying a bunch of junk food and baked goods when I'm at the grocery store, I won't be temped to eat these things when I'm at home. It would be very inconvenient for me to have to make a trip to the grocery store just to by something sweet when I am craving it at 8 pm.

• Don't focus on being perfect. Just focus on continually trying to improve. This helps you set realistic expectations and focuses on progress rather than immediate success.

• Identify keystone habits so that you can recognize the habits that have a positive ripple effect on other areas of your life. More specifically, start small by beginning with manageable habits to build momentum and avoid overwhelming yourself.

• Stack your habits, which means, link a new habit with an existing one to create a routine. For example, an existing habit is that you brush your teeth every night. Stack a habit by thinking of 3 things you are grateful for every night while brushing your teeth. Sometimes stacking something you don't want to do with something you do like to do can be motivating. For example, you hate doing laundry, but it can be a little less dreadful if you stack it with something you enjoy, like listening to your new favorite audiobook.

• Track your progress to help with motivation. Use some sort of habit tracker to monitor your progress and some sort of reward system to celebrate your achievements, reinforcing positive behavior.

• Share your goals with friends or family to create a support system, which will help with accountability. Or you could join a workout class or book club to help provide added motivation and commitment.

• They say you are who your friends are. Engage in activities with like-minded individuals to reinforce positive habits.

• Regularly assess your habits and adjust them based on changing circumstances. Life is changing all the time, so you must be flexible and determine what habits will work best for you in that particular stage of life. Set some time aside weekly specifically for self-reflection to help you refine habits and goals you have for yourself.

• Learn from setbacks and use them as opportunities for growth.

So start today! Think about what type of person you want to be, and start building small, daily habits that will take you closer and closer to that ideal version of yourself. Life can be crazy and busy, so prioritize cutting out time in your day or week to think about some of these things to ensure that you are successful with it.

Now, these were just my take home points. I recommend reading it yourself to see what portions of the book resonate with you the most. 

Health Hacks

I'm going to let you in on my little secret - one that is perfectly placed right after my book recommendation ;). I don't enjoy reading. I never have, and I likely never will. A big part of my dislike for reading is that I don't have time to read and don't have the patience for it. Life is so busy, and it is not something that I make a priority; however, I do like bettering myself and learning new things, especially if I can find an efficient way to do this. (Disclaimer: I actually did read the ENTIRE book you see above. Sort of... My husband and I read it to each other over few weeks, so that counts. See how I stacked something I don't like doing (reading), with something I do like (spending time with my husband?) Anyway, my secret is an app called Blinkist.

Blinkist is an app that allows you to listen to or read the key ideas from nonfiction best sellers in about 15 minutes. It allows you to boost your knowledge about many different topics in business, psychology, and relationships, and it allows for personal growth both personally and professionally. If you decide you want to try it, use my link, and you will get an extra free week of trial access. A friend of mine uses Headway: Daily Book Summaries, which is very similar, so that's another option to look into, if this is something you would be interested in.

So if you hear of a book that looks interesting, or like one of my book recommendations, but don't have time to read, try this out! You can learn about a whole new topic in 15 minutes on your drive to work, or while tidying up the house, or while doing any other daily task that you can do on autopilot.

Recipe of the Month

Brownie Batter Chocolate Hummus

So, it's most likely obvious at this point that I struggle with a sweet tooth. We all have our flaws. Surprisingly, I didn't take this recipe from someone else. I actually came up with it on my own, likely because all I had to do was blend some things together :). My 3 year old helped me make it, AND asked for seconds, so I felt it was acceptable to share. My kids enjoyed it by putting mixed fruit in a little cup and a dollop or two of the hummus on top. You can also dip the fruit, but that was a bit messier.

This recipe is 100% plant based/vegan, dairy free and gluten free! It's is perfect for the holiday season, especially if you have been assigned to bring the fruit tray.

Instructions

• Add seed mixture, dates, cocoa powder, peanut butter, applesauce, black beans, salt and vanilla to a food processor or high speed blender and blend. Add the maple syrup and blend again until smooth. Stir in optional mini dark chocolate chips.

• Refrigerate, but you can serve immediately after making it as well

• Stays good in the fridge for 4-5 days

December Challenge

As we near the new year, it's a great time to start thinking about any changes you want to make for the new year. Elevate your life by fostering new, well thought out habits! Here's how to make it happen:

Come up with 3 New Empowering Habits: Focus on habits that align with your aspirations and long-term vision. And remember, it doesn't have to be anything too time consuming, consistency is what matters here. For example, I want to start meditating for 5 minutes everyday before falling asleep. Make these as specific as you can.

Habit Stacking Mastery: Merge these new habits or goals into your daily routine by stacking them with existing habits. For instance, pair your morning coffee with a brief gratitude practice or do a quick workout before your evening shower. By connecting new habits with established routines, you'll make them stick.

Track Your Progress: Keep a journal/calendar or use an app to monitor your daily achievements. I personally have a little check box in my calendar next to the word "gym" to show which days of the month I plan to work out. Then after I actually do it, I check the box, giving me a sense of pride seeing all the times I worked out that month. Reflect on your successes, challenges, and adjustments needed. Celebrate each milestone – no matter how small!

Remember, the key is consistency. Embrace the power of habit stacking to transform your routines into catalysts for personal growth. Let's make this December a month of purposeful habits that set the stage for an amazing year ahead.

Spread the Word

If you know anyone who you think would be interested in receiving my next newsletter, please feel free to forward them this email. Tell them that they can subscribe to my newsletter by going to DOLifeCoaching.com so that they can receive them in the future. Thank you!

Cheers to a healthier you,

Arianna Becker, D.O.

Disclaimer: DO Life Coaching may receive a commission for any purchases made using the links in this email.