Articles of Interest


Check out these recent Hot Topic articles! Visit this page regularly to find links to new articles that will keep you informed and engaged.

Cheryl Foster's Profile - Read a bit more about her reflexology practice as featured in the local publication, Natural Awakenings:  https://www.naturaltucson.com/2020/01/06/294231/cheryl-h-foster

Reflexology: A Moving Experience - by Cheryl Foster

A different slant on 'being moved'.  Read about how reflexology helps move fluids including blood and lymph as well as energy too!  https://www.naturaltucson.com/2019/12/31/293721/reflexology-a-moving-experience

Reflexology: Making Space - by Cheryl Foster

Read how beneficial reflexology is for reducing tension and freeing  the energy of the body.  https://www.naturaltucson.com/2019/12/01/291910/reflexology-making-space

Reflexology for Ageless, Radiant Beauty - by Cheryl Foster

The phrase, “beauty is only skin deep” is interpreted as physical beauty being just superficial. But the skin is important and, in fact, the body’s largest organ.https://www.naturaltucson.com/...



How Trauma Impacts Your Physical Health

Trauma and emotional distress can change us on a physiological level. If we are pushed too far, we may lose our ability to cope — and our bodies pay the price. Fortunately, you can mitigate your trauma response and enjoy better health.


Self-soothing strategies to help break a chain of anxious thoughts quickly

It's an unprecedented time in our lives, and many of us are dealing with feelings of great uncertainty about our individual futures and the future of our world. We're learning to adjust to new schedules, and seeking ways to handle a deluge of new information and cope with life changes.


Self-Care for Mental Health Problems in the Time of COVID-19

The economic fallout of the pandemic may continue for years resulting in prolonged unemployment and an increasing percentage of the population with untreated serious mental health problems.


Relaxation techniques: Breath control helps quell errant stress response

The term "fight or flight" is also known as the stress response. It's what the body does as it prepares to confront or avoid danger. When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.


8 Techniques to Help You Master the Art of Relaxation

Life is stressful. From health and safety worries to balancing work and family, we have a lot on our plates.


Toxic Stress: Just how much is too much

Timothy Ainger, Ph.D., assistant professor in the University of Kentucky Department of Neurology, says the word ‘some’ is key. Ainger specializes in neuropsychology which is the brain-behavior relationship. He says it is true that a small to moderate amount of stress or pressure does help a person focus and perform at their best.


Touch starvation is a consequence of COVID-19’s physical distancing

Positive human touch is an integral part of human interaction. Whether it’s a warm embrace, a reassuring hand on the shoulder or one arm linked through another, physical contact is a large part of how we show concern and establish camaraderie with friends and loved ones.


5 ways to ease pain using the mind-body connection

I smashed my elbow a few weeks ago. There was no bone break — just a bad bruise after slipping in the kitchen and landing on my arm — but at times the pain has been excruciating. So I’ve been following doctor’s orders: babying my elbow, icing it, and taking an occasional over-the-counter painkiller. (PS: I wear sneakers in the kitchen now.)



Recently, the world has seen a dramatic overhaul of our usual ways of life. People are suddenly working from home and many children have cut their school year short. Needless to say, what the future holds is uncertain.


Working Out Outside? Here's How to Plan a Safe Sweat Session

As shelter-in-place regulations start to loosen and temps rise, many dancers are itching to take their cross-training outdoors. What types of exercise are particularly suited to dancers, and what can you do to stay safe outside? We spoke with Carina Nasrallah, Houston Methodist athletic trainer for Houston Ballet, for pointers on crafting the best outside sweat session.


The massage technique known as reflexology can be part of a holistic approach to well-being

Kat Romett was struggling and knew she needed help.

About five years ago, the mother of two, including an autistic son, was experiencing loss of feeling in the left side of her body and loss of taste.


Seven ways to build Covid-19 resilience and ease your anxieties

Kathy Calabrese caught a cold while visiting friends in New York City the first weekend in March and struggled to shake it off after she got home.


Meditation and a relaxation technique to lower blood pressure

Several practices that help calm the mind can also lower blood pressure. All are types of meditation, which use different methods to reach a state sometimes described as "thoughtful awareness" or "restful alertness."


The Best Men’s Hiking Boots of 2020

If you’re looking for the best men’s hiking boots, look no further. We’ve tested dozens of hiking boots for men from the best hiking boot brands over hundreds of miles to determine which hiking boots are right for you.


Healthiest Ways to Relax Your Mind, Body and Soul

During hectic times, it’s tough to remember that relaxation is more than a luxury. In fact, humans need to relax to maintain balance in their lives. Work stress, family strife, and mounting responsibilities can exact a tremendous toll. Relaxing should be at the top of the list as a healthy coping measure and as a rewarding self-gift. Why do we so often neglect this healing self-care? Do you know the healthiest ways to relax your mind, body and soul?



Q: The coronavirus outbreak has raised my stress level. I am worried that it is making me more susceptible to infection. What can I do now to feel calmer?


More and more people struggling with 'touch starvation' during social distancing

Have you ever heard of "touch starvation?" It's something doctors are seeing more and more of these days and researching its effects at the same time. So what is it and how can you combat it?


We’re Not Meant to Live Without Touch

This is the first time in recent history that such a large population is experiencing touch deprivation. For those isolating alone, a complete lack of human touch adds an unprecedented mental strain to the stress of a global pandemic. As social isolation measures stretch into the future, it’s disconcerting to imagine what a future without touch might look like.


You’re Probably Forgetting to Stretch This Muscle Before Your Workout, and That’s a Big Mistake

If you’ve got a good pre-workout stretching routine in place, chances are that you work your way down from your neck to your ankles, giving all of the muscles in between the ooey-gooey love they need to get you going. But the one muscle you’re probably forgetting, way down there at the very bottom? Your feet. And according to Nike run coach Traci Copeland, that’s a big mistake.


How stress can harm your heart

The palpable stress stemming from the COVID-19 pandemic has made things once considered stressful — such as deadlines or traffic jams — seem pretty trivial in comparison. But while you may not be able to avoid the stressful situations that come your way, there are ways to mitigate your body's response to those events.


How to Mentally Come Back From a Sports Injury

Your doctor has cleared your return to sport after injury, but your gut says you’re not quite ready. You’ve physically recovered, so what gives?


9 Fascinating Facts About the Vagus Nerve

The vagus nerve is so named because it “wanders” like a vagabond, sending out sensory fibers from your brainstem to your visceral organs. The vagus nerve, the longest of the cranial nerves, controls your inner nerve center—the parasympathetic nervous system. And it oversees a vast range of crucial functions, communicating motor and sensory impulses to every organ in your body. New research has revealed that it may also be the missing link to treating chronic inflammation, and the beginning of an exciting new field of treatment for serious, incurable diseases. Here are nine facts about this powerful nerve bundle.


‘I’m Losing My Mind.’ How to Counter Stress Response

Have you ever wondered why people go a bit cray cray in times of deep stress? It’s really out of our control… Well the huge demands (stessors) placed on people such as they may be experiencing now, with job losses, financial pressures and trying to keep themselves and their families healthy, starts a chain of events.


Why You Want to Elicit the Relaxation Response if You Have Rheumatoid Arthritis

In the 1960s, when a Harvard cardiologist first proposed that the harmful effects of stress on the body could be countered by inducing a “relaxation response (RR),” colleagues were skeptical.


Miss hugs? Touch forms bonds and boosts immune systems. Here’s how to cope without it during coronavirus

Don’t shake hands, don’t high-five, and definitely don’t hug. We’ve been bombarded with these messages during the pandemic as a way to slow the spread of COVID-19, meaning we may not have hugged our friends and family in months.


How To Tell If Your Stomach Pain Is Caused By Stress Or Indigestion

Stomach pain, at the minimum, is unpleasant and uncomfortable. At its worst, stomachaches can be quite debilitating—making it difficult to eat, move, or sleep well. If your diet and overall health haven't changed, but you're experiencing more stomach pain lately, it might be a symptom of stress.


Can’t get to sleep? Two-minute foot massage could offer a cure for insomnia

THERE'S nothing worse than getting into bed... only to toss and turn the whole night. But before you reach for the sleeping pills, you might want to give yourself - or get someone else to give you - a foot rub.


Losing Touch: Another Drawback of the COVID-19 Pandemic

It had been seven weeks since I’d touched another human being. Arms outstretched, I walked quickly toward my dad, craving his embrace. In the instant before we touched, we paused, our minds probably running quick, last-minute calculations on the risk of physical contact. But, after turning our faces away from each other and awkwardly shuffling closer, we finally connected. Wrapped in my dad’s bear hug, I momentarily forgot we were in the midst of the worst global crisis I have ever experienced.


How to Cope When COVID Steals Loving Touch, Hugs

Carolyn Ellis and her mom describe themselves as a very “huggy” family. So both knew it would be an adjustment when COVID-19 triggered social distancing, lockdowns, and quarantines. But neither of them realized just how hard it would be to go months without hugging.


Staying calm in turbulent times

Nowadays, simply tuning in to the daily news is likely to be stressful. Add on the stresses of daily life — such as handling work demands or adjusting to retirement, dealing with family issues, coping with illness, or caregiving — and you may begin to greet each day with apprehension and worry. In other words, you can become anxious.


Experts Call For More Mind-Body Medicine to Combat Stress-Related Illness

In a new commentary published in the prestigious New England Journal of Medicine, experts in mind-body medicine call for broader use of stress-reduction practices, such as meditation, yoga and mindfulness, in patient treatment plans and medical research.


Aromatherapy and Reflexology Drastically Reduce Pain, Anxiety in Cervical Cancer Treatment

Non-pharmacologic integrative medicine approaches such as aromatherapy and reflexology can dramatically reduce the pain and anxiety associated with cervical radiation therapy, according to a clinical study currently underway at The Ohio State University Comprehensive Cancer Center – Arthur G. James Cancer Hospital and Richard J. Solove Research Institute (OSUCCC – James).


Is It Possible To Train Yourself To Stress Less? We Dove Into The Science

If you've ever searched for information on how to deal with stress, you've probably found lots of tips for calming down when you're already in the throes of worry. Once your muscles start to tense, your breathing gets shallow, and your heartbeat spikes, you can reframe your inner dialogue or phone a friend or therapist.


Missing touch in your life? So are we. Here’s what to do about it.

During the first week of social distancing, Lisa Bien found herself in line at a Mount Laurel Shop Rite chatting it up with a shopper behind her.


Feet Health: How To Strengthen & Stretch Your Feet

Your feet are the foundation for almost all movement. But most of the time they're stuck in inflexible footwear and tend to be forgotten in our self-care routines. Keeping each foot mobile, strong, and flexible is important for improved posture and movement.


The retail and hospitality worker’s guide to foot care

Despite it being many years ago, I still remember the days of retail work, when I’d fall into the bath after a twelve-hour shift with the soles of my feet burning like hellfire.


Why You Should Still Be Wearing Shoes at Home, According to Podiatrists

If you're spending most of your time at home and inside, it would make sense if your footwear preference as of late has been, well, nonexistent. While going barefoot has its benefits (no more lost socks in the washer?), it might not be the best choice when it comes to the health of your joints.


The Simplest Ways to Strengthen Your Immunity in the Time of COVID-19

When the coronavirus began spreading stateside, I decided to double down on some of my favorite immune-boosting, inflammation-reducing remedies. While there is no cure for the virus yet, I thought it couldn’t hurt to reach for some of my go-tos: elderberries, Vitamin C, the Nue Co.’s immunity supplements, turmeric shots, ginger tinctures, and echinacea drops. But while many have explored supplements, tinctures, and tonics to help safeguard our immune systems, it’s important to note that the two most important, scientifically backed factors are sleep and stress levels. At first blush, they sound like simple enough factor to address, but having struggled with each of these things prior to the COVID-19 outbreak, I know firsthand it’s easier said than done. My main question: How do you improve sleep quality and reduce stress during a time of global panic?


How Touching Your Partner Can Make Both of You Healthier

Whether it’s a few moments spent holding hands, a hug hello, or cuddling on the couch, simple touches from those we care about can bring a smile to our face — even on our most difficult days.


What Happens to Your Body During the Fight or Flight Response?

While out for a morning run, an angry dog jumps out onto your path and starts growling and barking at you.

In the second before you turned on the lights in your empty house, your coat rack looked like it was a person standing right next to you.


The Anatomy of Insomnia

Insomnia is the most common sleep condition in the world, with half of adults globally reporting occasional episodes. Chronic insomnia, though far less prevalent, affects as many as 10 to 15 percent of the adult population.


How to Combat ‘Flight, Fight, and Freeze’

Stress isn’t just an emotional experience — it’s a physiological process. Whether you’re nervously preparing to give a presentation at work or having a full-on panic attack on a plane, the physical symptoms that come with stress can range from inconvenient to totally overwhelming, especially when the body’s defensive reaction feels out of proportion to the stressor.


Trauma Memories and the Body

Trauma affects more than a person’s mental health: it rewires our nervous systems, which has ramifications far beyond what you might think.


Does Reflexology and Massage Help with Arthritis?

Arthritis or joint inflammation is a symptom as well as a disease because it affects daily life activities so significantly. There are a number of conditions in which arthritis occurs, from osteoarthritis to rheumatoid arthritis, affecting a whopping 54 million Americans.


If There Was Ever a Time to Activate Your Vagus Nerve, It Is Now

If you experience a racing heartbeat or tightness in your chest when you read a news story about the pandemic, it’s because of your sympathetic nervous system. When the brain senses a threat, it triggers the fight-or-flight response.


DIY Foot Reflexology For Your Best Sleep Ever

We all know that a night of peaceful, restful sleep can work wonders to help the mind and body restore and heal. If you're lacking that kind of deep slumber in your life, I recommend trying the natural relaxation effects of reflexology. It's easier than you think to give yourself a mini reflexology session to promote the rest you desire.


Our ability to feel pain and react to it is both a boon and a curse, simultaneously. The International Association for the Study of Pain (IASP) defines pain as “an unpleasant sensory and emotional experience associated with actual or potential tissue damage or described in terms of such damage.” This means that pain is highly subjective, and it is informed by a mix of past experiences, our current emotional state, and future expectations. Since pain is an emotional and sensory experience it affects our quality of life immensely, and treatment is complex.


How A Reflexology Foot Massage Changed My Life After Just One Hour

I don't love my feet. They're big, with proportionally big, wide toes. I’m barefoot a lot, so they’re calloused and sometimes dirty. I even gave up nail polish in an effort to lower my body's chemical burden, so I can’t hide my not-very-nice-looking feet behind a pedicure anymore. Last month, on a weekend vacation in Mexico, I went to take a picture of my feet in the sand to text my husband, and I couldn't bear to press send. They looked deceased! Missing only a toe tag! So I booked a reflexology foot massage at the hotel spa, because my poor feet were stressed, and they deserved better.


SCIENCE AS WOMEN’S RUNNING TAKES OFF, THE SHOE INDUSTRY IS RACING TO KEEP UP

Daisy Clark, a 53-year-old ultramarathoner from Seattle, has had her fair share of foot pain: aching joints, toenails peeling off in your socks, and even nerve damage (from tying your laces too tight) are all part of the sport. On one of her first 50-mile races, Clark developed a blister “that was my entire heel — one giant blister with blood.”


What Is White Coat Syndrome?

For many of us, going to the doctor can feel daunting and fill us with anxiety. Here are some tips to help overcome your fears and make you calmer


Don’t stress about heart health

People often complain about stress, but it's actually a natural reaction with an essential purpose. When the body senses danger, it starts its fight-or-flight response. Your nervous system releases hormones like adrenaline and cortisol, which jolt the body into a protective mode. Your heart pounds faster, muscles tighten, blood pressure rises, breathing quickens, and your senses sharpen.


Five Things Certified Reflexology Can Do For You

There are a lot of signs in plenty of windows that say “Reflexology.” Typically in an ad on in massage parlors, usually it isn’t anything more than a foot rub. Massage therapists can take a short course in Reflexology as part of their training or as continuing education. Typically it is under 12 hours of training.


Happy Hormones Self Care: Step 2 – Rest and Stress Management

It’s no good being on the best diet in the world if you’re over-stressed and your cortisol is raging!


6 Ways I'm Learning to Manage Stress As a New Mom

Ask any new mom what an ideal day to herself might look like and you could expect something that includes all or some of this: a full night's sleep, a quiet room, a long bath, a yoga class. I didn't *quite* understand just how attractive a "day off", or heck, even a few hours to myself, looked until giving birth to my daughter a few months ago. Quickly, I learned that while fun and rewarding, being a new mom can also be stressful, like seriously stressful.


Why You Should Never Wear Work Boots in the Gym

When you're working out, the last thing you want to worry about is what you're wearing. Comfort should be more important in the gym than almost anywhere else in life, since your main focus should be your physical performance.

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