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/...


Foot exercises improve balance, foundation for rest of body

Years of neglect can prevent the 28 bones, 30 joints, and more than 100 muscles, tendons and ligaments in feet from doing their job, which is essentially to provide support, balance and mobility. Big, stiff shoes, or those with pointy toes and skinny heels, constrict the way our feet move.

Take a look around any gym and you’ll see people working to strengthen their biceps, hamstrings, shoulders, abs - pretty much anything but their feet. That, experts say, is a big mistake.


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.

It’s a common problem for anyone who works standing up, and something that office workers just don’t have to contend with..


Mapping your body through reflexology

Licensed massage therapist Pam McCarty became interested in the practice of reflexology after her doctor sent her to the massage therapist in an effort to manage a panic disorder. She said she noticed the calming effect from having her feet worked on immediately. She began taking reflexology classes and found herself amazed by the reactions fellow students had in the reflexive parts of their bodies when corresponding points were manipulated in their feet.


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.


8 tips for buying shoes that are good to your feet

Buying the right shoes is an investment in foot health. But how do you find ones that fit properly and provide adequate support?

Start with your own feet, and look at what's already in your closet. Stand barefoot on a piece of paper or cardboard, and trace the shape of each foot. Now take your shoes, one by one, and place them on top of the drawing. If you're like most people, your "comfortable" shoes will closely match the outline of your own feet.


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.


Foot exercises improve balance, foundation for rest of body

Years of neglect can prevent the 28 bones, 30 joints, and more than 100 muscles, tendons and ligaments in feet from doing their job, which is essentially to provide support, balance and mobility. Big, stiff shoes, or those with pointy toes and skinny heels, constrict the way our feet move.


What Is Stress and How Can I Recognize It?

Stress is our body's natural physical and mental response to challenges or changes. It may help you overcome obstacles and push yourself to new levels of personal growth.


What to know about high functioning anxiety

Some people with anxiety may define themselves as high functioning and may do well at work, for example, or excel at sports or other aspects of their lives. Despite this, people living with this type of anxiety can face many challenges.


Breathe your way to better sleep and overall recovery

In Part I of the series, I outlined the overall power of breathing to impact our bodies and minds. Then in Part II, I shared how our breathing pattern can impact posture, movement and pain. Those articles demonstrated how the quality of our breathing pattern -- good or bad -- has a corresponding positive or negative effect on many aspects of our health and wellness. Your ability to recover is no exception. In this third installment, we examine the influential role breathing plays in recovery, and I share tips to help you leverage your breathing to get the quality sleep you need..


Foot Reflexology 101 & How To Use The Relaxing Practice For Better Sleep

Reflexology is the therapeutic practice of applying pressure to various points on the feet, hands, face, and ears. Foot reflexology is especially popular since there are nearly 15,000 nerves in your feet alone, making them especially sensitive to touch (hence why foot massages feel so good!).


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.


Fight, Flight, or Freeze: What Is the Stress Response For?

Have you noticed how your body reacts when you’re surprised or nervous about something? It’s trying to get you ready to properly react to the perceived threat.


8 tips for buying shoes that are good to your feet

Buying the right shoes is an investment in foot health. But how do you find ones that fit properly and provide adequate support?

Start with your own feet, and look at what's already in your closet. Stand barefoot on a piece of paper or cardboard, and trace the shape of each foot. Now take your shoes, one by one, and place them on top of the drawing. If you're like most people, your "comfortable" shoes will closely match the outline of your own feet.


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.


Foot exercises improve balance, foundation for rest of body

Years of neglect can prevent the 28 bones, 30 joints, and more than 100 muscles, tendons and ligaments in feet from doing their job, which is essentially to provide support, balance and mobility. Big, stiff shoes, or those with pointy toes and skinny heels, constrict the way our feet move.


Fight, Flight, or Freeze: What Is the Stress Response For?

Have you noticed how your body reacts when you’re surprised or nervous about something? It’s trying to get you ready to properly react to the perceived threat.


To Boost Immunity, Just Add These Happiness Practices, According to a Doctor

What if we told you that to boost your immunity, lower your risk of disease, and be healthier, there is one simple thing you can do, and that is to be happier? It turns out that to be healthier, all you need to do is to be happier.


Four Ways Hugs Are Good for Your Health

For many people, the thing they’ve missed most during the pandemic is being able to hug loved ones. Indeed, it wasn’t until we lost our ability to hug friends and family did many realize just how important touch is for many aspects of our health—including our mental health.


Can Meditation Help Relieve Anxiety Symptoms?

For some, the idea of practicing meditation while living with anxiety symptoms is difficult to imagine. You may find it hard to sit quietly or follow instructions, so you’ve been hesitant to try it.

If this describes you, know that meditation has helped many people manage their anxiety symptoms. Now may be the time to see whether it could work for you, too.


Mindfulness Is the Best Way to Improve Your Well-Being, Research Concludes

Most of us want to work on our well-being, but are often unsure about the best place to start. One team of researchers suggests mindfulness can help just about anyone.

Researchers in the largest ever meta-analysis of well-being studies, published in the Nature Human Behaviour journal in April, examined the results of over 400 clinical trials to understand which psychological approaches people best responded to in their attempts to address their well-being.1


Viva Las Vagus Nerve: WTF Is This Sensory Powerhouse?

Your body is a wonderland of muscles, organs, tissues, cells, and nerves. While most of us get the gist of body parts like hearts and lungs, what’s the deal with all those nerves?

Nerves are more than just a source of pain (we see you sciatica 😎). They help your senses enjoy your fave playlist and even help your organs function. Your vagus nerve is one of those uber-important nerves your bod needs to keep things business as usual.


FOOT CARE TIPS FOR HIKERS

Your feet are the most important part of your body for hiking, they will take you everywhere. That’s why it is important for you to take care of them. Don’t wait to treat your feet after a long day on the trail, a few simple steps before, during and after your hike will keep your feet happy and healthy, ready for your next outdoor adventure.


3 Easy Steps To Make Your Breathwork Practice More Calming

If you've ever been stuck in your head spinning in overwhelm, feeling yourself starting to spiral downward into negativity, then learning how to breathe to calm your mind and shift anxious thoughts is a skill that will be a game-changer for you.


Four health benefits of hugs – and why they feel so good

For many people, the thing they’ve missed most during the pandemic is being able to hug loved ones. Indeed, it wasn’t until we lost our ability to hug friends and family did many realise just how important touch is for many aspects of our health – including our mental health.


Hockney and Van Gogh: How images of nature bring us joy

In March 2020, as the world was acclimatising itself to the pandemic, David Hockney released an image of bright yellow daffodils titled Do remember they can't cancel the spring. In the midst of such fear and uncertainty it offered a much-needed burst of optimism, reminding us all that nature, with its continuing cycles of rebirth and renewal, could still offer hope.

More like this:


Take a mental break from pain

Mindfulness can help soothe short-term and chronic pain.

Your mind is a powerful pain remedy when given the chance. Science continues to show how mindfulness can manage pain — and it doesn't take years to master.

"Using mindfulness is a way for older adults to treat ongoing chronic pain and the occasional flare-up without having to always rely on medication," says Ellen Slawsby, director of pain services at Harvard-affiliated Benson-Henry Institute for Mind Body Medicine.


Work Shoes for Men That Are Durable and Stylish

Data has shown that slips and falls are one of the leading causes of workplace injuries in the country. To limit these accidents, the Occupational Safety & Health Administration (OSHA) recommends that workers wear protective, slip-resistant footwear in restaurant kitchens, hospitals, food manufacturing plants and other potentially hazardous work environments.


3 Deep Breathing Exercises to Ease Anxiety

Whether you live with an anxiety disorder or only experience feelings of anxiety occasionally, there are breathing exercises that may help you find relief.


To Boost Immunity Just Add These Happiness Practices, According to a Doctor

What if we told you that to boost your immunity, lower your risk of disease, and be healthier, there is one simple thing you can do, and that is to be happier? It turns out that to be healthier, all you need to do is to be happier.

Before you dismiss this, there is actually a formula to help yourself become happier, according to a Harvard study, which tracked people for 75 years. All you need to do is practice a blend of these three things: 1. Doing good for others, 2. Doing things you are good at, and 3. Doing good for yourself


Can we ever hug again?

Humans need touch, and with the twin arrivals of springtime and COVID-19 vaccines, skin hunger borne from a year of social distancing and sequestration is becoming harder to bear. As more and more people become vaccinated and feelings of hope begin to unfurl as surely as a crocus peeping through the mud, I want to know what everyone wants to know: When can we hug people without worrying about coronavirus transmission?

“That’s the million dollar question,” says Beth Thielen, a physician-scientist at the University of Minnesota Medical School who specializes in respiratory diseases like the novel coronavirus. Thielen, like so many people, has restricted hugging to a select few in her COVID bubble. But when are we going to be able to embrace anyone we’d like, at ease?


How learning to breathe deeply can help you de-stress

HOUSTON, Texas (KTRK) -- Life can be so busy and stressful that we often overlook the power of our breath, which can be a powerful tool in calming and connecting to our bodies under the most stressful of situations.

"It's one of those systems of the body that, where if we don't think about it, we still do it," said Sonya Nelson, a breathing technique expert and owner of Begin Within Healing.


Choosing the right shoe can make all the difference

Does footwear make a difference on the job? Not everyone thinks about the importance of wearing the right shoes to work.

Many HR people have codified rules in dress code policies, but a good number of companies and employees could benefit from more awareness of why it is important to wear protective and supportive footwear.


Deep Breathing Exercises to Ease Anxiety

Whether you have an anxiety condition or only experience feelings of anxiety occasionally, there are breathing exercises that may help..


Why spending time outdoors is so damn good for you

When we go to stay somewhere wild, it is not just the enchanting, curious and quirky dwellings that we go for. We go because these are beautiful spaces nested within beautiful places, man-made lodgings in nature-made havens. We go because when we stay somewhere wild, we get up close and personal with both the absolute best of thoughtful human design – which helps us disconnect, unwind and relax – and with nature’s intrinsic restorative and healing benefits.


3 Easy Steps To Make Your Breathwork Practice More Calming

If you've ever been stuck in your head spinning in overwhelm, feeling yourself starting to spiral downward into negativity, then learning how to breathe to calm your mind and shift anxious thoughts is a skill that will be a game-changer for you.


How to keep your anxiety from spiraling out of control

For reasons we’d rather not dwell on, a lot of people have been feeling extremely anxious lately. In June 2020, four times as many people reported symptoms of anxiety disorder as the same period in 2019. Older folks and people of color have been especially hard hit. And this spike hits at a time when anxiety rates have already been trending quite high—in 2017, nearly one in five adults in the US had symptoms of anxiety.


The power of touch: is this the sense we’ve missed most?

When was the last time you touched someone you don’t live with? One day last March, probably; you’re not sure of the date. Did you shake hands with a new colleague at work? Did your coat brush against another commuter’s on the train? Did someone bump your elbow and mutter an apology when rushing past you on an escalator? If you’d known that was the last time you’d make contact with the body of a stranger, you’d have paid more attention.

And what about the 8.2 million British adults who live on their own? Many will have gone nearly a year now without so much as a pat on the arm from another person. Touch is the sense we take most for granted, but we miss it when it’s gone. Psychologists have a term for the feelings of deprivation and abandonment we experience: “skin hunger”.


Knoxville therapist shares how to overcome pandemic fatigue

KNOXVILLE, Tenn. (WVLT) - If you’re feeling pandemic fatigue set in, you’re not alone. It’s been almost a year of lives being uprooted due to the awful virus.

“Our lives have changed so much this past year,” said Noell Lewis.

The pandemic has challenged the Lewis family including her husband and two young kids.

“When it’s been this way for a year it really wears down on you. You want life to come back to normal, you just don’t know what that normal’s going to look like,” explained Lewis.


12 Benefits of Walking That Will Make You Want to Lace Up

Throughout the COVID-19 pandemic, many people found themselves scheduling a daily walk to keep their lives more structured. For good reason: The benefits of walking are far-reaching—both for people just looking to get in a few more steps and for those intending to make it a workout.

Take Jenna Stern, a Philadelphia-based trainer and founder of the body-positive online fitness studio The Philasophy, who found herself running more mileage than ever earlier this year as a way to cope with pandemic-related stress and the closure of her gym. Soon, though, the whole top of her foot swelled up—she suspects a case of tendinitis from tying her shoes too tightly.

So Stern went back to the basics after the pain and puffiness subsided: For two weeks, she slowed her roll and walked instead. Now, walking remains a regular part of her routine, and something she wholeheartedly recommends to clients.


Are You Ready to Be Touched?

Just to torture myself, I recently clicked through an online slideshow of parties from before the city shut down. A collection of black-and-white photos of people at clubs and bars, on dance floors and dark street corners, their bodies all so close together I instinctively worried they were a new crop of superspreaders, until I remembered the timeline. Looking at them, I realized I’d forgotten the diversity of ways people can touch people. Did you remember that you could grip the back of someone’s neck so hard your nails could make half-moon indentations in their skin? Or that you could let the pads of your fingers explore the rough terrain of someone’s elbow, or press your knee against a knee, snake a leg around a leg, put your lips to the arch of a foot, lean your whole backside against someone else’s frontside? You could playfully tug, gently pinch, or brusquely squish, nuzzle your face in a beard, and all of this could happen spontaneously, without underlying pandemic anxiety?


The Bottom Line

Everyone can benefit from improving their body awareness.

Body awareness exercises can be especially helpful for people who’ve recently been injured or had surgery, or have a developmental or neurological condition.

Simple exercises, mindfulness, and focused therapies can all help you deepen your connection with your body.


What You Need To Know About Touch Deprivation

One of the greatest impacts of the COVID-19 pandemic is that people just don’t casually touch one another anymore. You might not think it’s important if you’re married and have a family, but what about if you’re single and living in isolation? Touch deprivation can lead to serious deficits in mental health.

The pandemic has reminded us all of the value of platonic casual touching. You know, the handshakes after a business meeting, the hugs with your neighbor because you helped with the recycling bins, or belly hugs with your bros after your favorite team scored a goal. These are some of the things that the COVID-19 pandemic has taken away.


Touch Starvation: What to Know

Touch starvation is a condition that happens when you don’t get as much physical touch as you’re used to -- or any at all. You crave contact but can’t interact with others for some reason. It’s also known as touch deprivation or skin hunger.

People may develop touch starvation because of social distancing during the COVID-19 pandemic. But it can happen with any lack of physical touch, such as children in orphanages and elderly people in hospitals who don’t get enough positive contact.


‘The mother of all senses’: The impact of touch deprivation on the mind

Back in June, a few hundred epidemiologists and infectious disease experts said that it would probably be a year or more before they would feel comfortable hugging or shaking the hand of a friend. Thirty-nine per cent said it would probably be three to 12 months. (Also of note: many said they never shook hands anyway.)


Could Sleep Anxiety Be to Blame for Your Tiredness?

Sleep and anxiety are two topics that are likely on your mind as of late. Over the past year — due in part to both politics and the pandemic — anxiety has been on the rise while sleep has been on the decline. And if you've ever struggled to score some shut-eye several nights in a row thanks to stress, then you likely know how easy it can be to spiral into stressing about not getting sleep thanks to stress — notice the pattern?


The bottom line

There are many reasons why you stretch, sometimes involuntarily. Stretching not only feels good but it also plays an important role in keeping your body healthy.

Stretching can boost your flexibility and range of motion. It can also improve your circulation, and reduce pain, stress, and tension in your muscles.


Influence goes both ways

Dr. Eric Rafla-Yuan, a psychiatrist with expertise in cardiovascular psychiatry at the University of California San Diego, told Healthline that the connection between brain and heart is “bi-directional,” meaning both have the capacity to influence the other.


The Best Work Boots of 2021

Manual labor can be hard on the feet. But don’t worry. We rounded up the best work boots so you can carefully tread over sharps, hot surfaces, high voltage, and dangerous objects — or just stand on a hard surface for hours at a time.


Lost touch: how a year without hugs affects our mental health

There’s only so much a dog can do, even if that is a lot. I live alone with my staffy, and by week eight of the first lockdown she was rolling her eyes at my ever-tightening clutch. I had been sofa-bound with Covid and its after-effects before lockdown was announced, then spring and summer passed without any meaningful touch from another person. I missed the smell of my friends’ clothes and my nephew’s hair, but, more than anything, I missed the groundedness only another human body can bring. The ache in my solar plexus that married these thoughts often caught me off guard.


Why Anxiety Can Make You Literally Shake – & What To Do About It

If you’ve ever reckoned with severe bouts of anxiety you’ll know that it is a full-body experience. Not only does it take up every bit of space in your brain but it also affects your body’s functioning – from sweating to trouble breathing to random tics and twitches.


Hello Idaho: How to deal with stress

BOISE, Idaho — All of us experience stress at one point or another. For many, the pressures of the pandemic have only increased their stress levels over the last year.

Dr. Dennis Woody with Optum Idaho spoke with KTVB about stress and how to keep it from taking over your life.

A portion of the Q&A with Woody is included below:


5 Ways to Reduce Stress-Related Tension in Your Neck and Shoulders

The areas where you’re likely to feel stress or anxiety-related tension are in your neck and shoulders. Over time, this can lead to chronic pain as well as other health issues.

Fortunately, muscle tension in your neck and shoulders responds well to stretching, yoga, relaxation, and other stress management methods.

Let’s explore several simple techniques you can use to help release tension in your neck and shoulders, as well as some stress management strategies to help calm your mind and body.


The Best Shoes for Warehouse Work for 2021

All warehouse workers understand that their warehouse environment is full of hazards that may compromise their safety. This is the main reason why they are always equipped with the best gears available. Besides safety clothes, glasses, and gloves, the best shoes for warehouse work is required to ensure optimum comfort, safety, and protection.


Sleep might help your stress levels, but simply resting more isn’t the solution

Are you getting eight hours of sleep a night, yet still feeling exhausted? It could be due to the emotional rollercoaster that is lockdown.

Have you ever finished a long day at work, an intense studying session or just a period of deep concentration feeling completely knackered? While we often consider how much our physical exertion relates to our fatigue, we tend to forget how mental exertion can really take it out of us


Expert guide to managing burnout

BURNOUT CAN BE CAUSED BY PERIODS OF ADDITIONAL ANXIETY OR PRESSURE, DIFFICULTY SEPARATING WORK AND PERSONAL LIFE, OR A WORK/LIFE BALANCE THAT IS OUT OF KILTER. WORKING TOO LONG HOURS, SPREADING YOURSELF TOO THIN, AND ESPECIALLY AT THE MOMENT, FACING PRESSURES OF AN UNCERTAIN JOB MARKET MEANING WE MAY FEEL WE HAVE TO DO EVEN MORE TO STAND OUT, WILL ALL CONTRIBUTE. FEELING BURNOUT CAN INFLUENCE EVERY ASPECT OF YOUR LIFE FROM YOUR WORK TO RELATIONSHIPS TO YOUR PHYSICAL AND MENTAL HEALTH AND CAN LEAVE YOU FEELING LIKE YOU HAVE VERY LITTLE LEFT TO GIVE.


What is left of the hugs? | IT

After 10 months of distancing, relegated to the only family bubbles, the hugs are undermined. What will remain of our tendency to embrace once the pandemic has passed? As part of the International Day of Hugs, which is held on January 21 each year, IT spoke with Florence Vinit, clinical psychologist and professor in the psychology department at UQAM. Having done her doctoral thesis on the role of touch, she is interested in the place of the body in everyday life and in the clinic.


What does it mean to be 'touch starved'?”Summary”

Touch starvation refers to the longing for touch or physical contact from other living beings. It typically occurs when a person experiences little to no physical contact for a prolonged amount of time.


What does it mean to be 'touch starved'?”Summary “Remedies”

Touch starvation refers to the longing for touch or physical contact from other living beings. It typically occurs when a person experiences little to no physical contact for a prolonged amount of time.


Get to Know Your Vagus Nerve

I’m midway through a month of writing these Pandemic Winter Health Hacks as we all slog our way through a cold, dark season. It feels like a good moment to acknowledge the obvious: This is an incredibly hard time to be sick and an incredibly important time to feel good. Granted, staying well may sound like an elusive thing to access, but in fact science is clear on ways we can increase our odds of achieving it.


‘The mother of all senses’: The impact of touch deprivation on the mind

Back in June, a few hundred epidemiologists and infectious disease experts said that it would probably be a year or more before they would feel comfortable hugging or shaking the hand of a friend. Thirty-nine per cent said it would probably be three to 12 months. (Also of note: many said they never shook hands anyway.)


Get the Right Gear for Outdoor Safety and Comfort This Year

Even if you're not a cold-weather person, you may find yourself outside more often this winter.

Being outdoors is one of safest social-distanced ways to stay active amid new restrictions aimed at containing the coronavirus pandemic. It's also a good way to maintain your health and well-being.


What Happens to Your Body When You Relax

It's one name for what happens when your parasympathetic nervous system is in charge of your body functions. This part of your nervous system regulates the work of your organs and glands while you're at rest. Your relaxation response kicks in when you feel safe. It can actually block effects from your body's response to stress. These changes are good for your mental and physical health.


How to Prevent and Treat Shoe Bites

A shoe bite is a painful area on your foot that’s the result of friction from rubbing against your shoe.

Keep reading to learn how to prevent and treat shoe bites on your feet, and how to fix shoes that are causing these painful areas.


The Vagus Is the Trendiest Nerve (We Have Those Now)

In the early 80’s, when Dr. Mark George was studying at the Medical University of South Carolina, he was told to stay away from the vagus nerve. “I learned to avoid the nerve—that anything associated with it was dangerous,” says Dr. George, now a distinguished professor of psychiatry, radiology, and neuroscience at that same school.


How to feel creative again, according to Philly creatives

If you are having a hard time finding your creative flow these days, you are in good company.

When 2020 started, the Philly-based neo-soul group Kindred the Family Soul was happy at work on its seventh album. Then the pandemic hit, followed by America’s racial reckoning, and the most contentious presidential election in modern history. Things were so overwhelming, Kindred’s get-up-and-go exited stage left.


Benefits of hugs

According to the research, a hug may make an individual feel happy by reducing feelings of loneliness and harmful physical effects of stress. Hugs can change negative moods by helping the body and brain, boosting these feel-good hormones.


How to outsmart your Covid-19 fears and boost your mood in 2021

AFTER a year of toxic stress ignited by so much fear and uncertainty, now is a good time to reset, pay attention to your mental health and develop some healthy ways to manage the pressures going forward.


7 Benefits of Foot Massage & Reflexology

Our feet, which bear the weight of the whole body, allow locomotion and do a lot of work. Still, they are the least pampered part of the body. To pamper your feet and keep them strong and flexible, a daily foot massage for a few minutes is good option.


What are the benefits of foot massage during pregnancy?

Reduced depression and anxiety. In a 5-week studyTrusted Source in pregnant women who received massage therapy for 20 minutes weekly, participants not only reported decreased leg and back pain but also decreased depression and anxiety.


Feeling Shaky? Try Belly Breathing to Calm Down and De-Stress

While inhaling and exhaling is something we're born doing, it's often something we take for granted. But the simple act of breathing can have a significant effect on our day-to-day stress levels, our ability to fight disease and more.


How to breathe better

When was the last time you thought about your breathing? For many of us, the answer would probably be along the lines of the last time we exercised or felt out of breath trying to catch a bus. Breathing is just second-nature. But given that we take over 17,000 breaths a day, perhaps it’s something we ought to be paying closer attention to.


Why Do We Instinctively Stretch When We Wake Up?

It’s the first thing most of us do upon waking up — stretch and yawn. This movement has a name: pandiculating.


5 science-backed ways to stop COVID-19 pandemic stress right now

Hospitals are flooded with patients as Covid-19 cases surge to unprecedented heights. Over half of all Americans know someone who has been hospitalized with the virus or has died. Small businesses are drowning. Millions are unemployed. Unemployment benefits are trickling away while Congress is in deadlock about what to do. And parents are at their wits' end while trying to teach and work.


How Do Hugs Make You Feel?

According to the research, a hug may make an individual feel happy by reducing feelings of loneliness and harmful physical effects of stress. Hugs can change negative moods by helping the body and brain, boosting these feel-good hormones.


2 Practices To Try If "Focusing On The Breath" In Meditation Make You Anxious

As an integrative medicine physician focused on mind-body health, this is one of the most common questions I receive. To help answer it, I first want to address why anxiety affects breath and assure you that you are not alone in this feeling.


Practicing Mindfulness May Help to Reduce Heart Attack, Stroke

Practicing mindfulness in conjunction with lifestyle changes, such as weight loss and salt reduction, can help treat and prevent high blood pressure, according to a new hypothesis published in Medical Hypotheses.


Stress and anxiety: 19 proven ways to reduce it

Prolonged stress is bad for us. It raises our cortisol levels. Stress can manifest itself as a physical and mental health problem. Stress causes an increase in cortisol levels, which leaves us in a continual state of alertness, ready to jump into a fight, flight or fright response. This prolonged rise in cortisol levels is not good for us. It can result in high blood pressure and puts additional pressure on the blood vessels in the heart and brain.


The stress test: What heart rate variability can tell you about your mental health

Before COVID-19, loneliness was considered a national epidemic, and as bad for you as smoking 15 cigarettes a day. But by the middle of June 2020, social isolation had become the ‘new normal’ for more of us, with 7.4 million British people having experienced ‘lockdown loneliness’, according to the Office for National Statistics.


You're not nuts. This really is a crazy time. Here are a dozen ways to cope

It's truly a fall gale of epic proportions, as turbulent winds of uncertainty pummel us from one high anxiety to another.


Choosing the Right Safety Shoe for Your Industry

In contrast to jobs in the construction industry, where work often takes place outdoors, there are plenty of employees in that generally work indoors in large warehouses or production halls with plain floors that form their workplace.


What’s going on in the body

During a fight-flight-freeze response, many physiological changes occur.

The reaction begins in your amygdala, the part of your brain responsible for perceived fear. The amygdala responds by sending signals to the hypothalamus, which stimulates the autonomic nervous system (ANS).


3 breathing techniques to ease your anxiety during stressful times

Prescriptions for anti-anxiety medications have soared during the coronavirus outbreak and many people are turning to alcohol and drugs to soothe their worry.


Experts Explain How Your Brain Changes When You Stretch

If business casual indefinitely means your "good" pajamas, you're probably spending the majority of your time in your decidedly non-ergonomic couch office. As the pandemic carries on, your daily stretch habit to combat the physical strain of WFH life may be falling to the wayside. But you might want to bring it back front and center, because stretching changes your brain in ways you might not expect.


6 ways to relieve stress naturally

More than 60% of Americans report feeling significant stress on a daily basis, according to a Gallup poll conducted in March 2020. Stress is the emotional or physical tensions caused by any event or thought that triggers frustration, anger, or nervousness.


What is mental exhaustion?

According to Medical News Today, mental exhaustion can affect physical well-being, causing a person to feel physically exhausted.

What are the symptoms of mental exhaustion?


3 Easy Tips for Keeping Your Feet Safe While Shoe Shopping

Long before COVID-19 became a health concern when shoe shopping, foot conditions such as Athlete’s foot and plantar warts posed safety concerns. While the impact of the coronavirus continues to loom large, these more commonplace foot issues can still pose a health risk to the public and should not be ignored.


Relaxation techniques: Breath control helps quell errant stress responseWhy slowing your breathing helps you relax

Cultivating more control over our lungs can bring many benefits to our mental and physical health. Is it time to relearn breathing?


Coronavirus: Five things to know about ‘touch deprivation’ – and how to treat it

As the nation grieved in the days after the attacks of Sept. 11, 2001, strangers embraced and held hands to give and receive the ancient comfort of touch. In the pandemic year of 2020, though, millions of people are fighting the coronavirus by withholding touch.


The breathing technique to help you through life's challenges

There’s an ever-changing yearning for homeostasis within our body. Through our breathing, we search for this balance, engaging two branches of our autonomic nervous system – the sympathetic branch, which speeds things up and readies us for action, and the parasympathetic, which slows things down, and facilitates rest.


Unraveling? Your Stress Levels Are Likely Beyond Your ‘Window of Tolerance’

According to psychiatrist and neurobiologist Dr. Dan Siegel, each of us has a “window of tolerance.” Siegel coined the term to describe normal brain/body reactions, especially following adversity. The idea is that human beings have an optimal arousal zone that allows emotions to ebb and flow, which, in turn, enables a person to function most effectively and manage the everyday demands of life without difficulty. Thanks to the deleterious events of 2020, for many people that ebb and flow has been dammed.


The Vagus Nerve, Relaxation & Modern Day Life

There seems to be something very wrong with our modern-day lifestyle. If we look at the state of the developed world's mental & physical health, statistics would suggest that we are rapidly becoming unhappier and more physically unhealthy year on year. Technological progress it would seem is making is depressed & anxious.

Neuroscientists Report That Coronavirus Is Changing Our Brains Even If We Haven’t Contracted It: 7 Steps You Can Take

An August 2020 report in the journal Neuropsychopharmacology reviews, suggests that whether you have contracted COVID-19 or not, the pandemic has likely changed your brain. The Coronavirus can cause several significant neurological disorders, but aside from that, pandemic isolation and worry can alter brain chemistry and cause mood disorders such as anxiety or depression.



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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