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In a world filled with high-tech sneakers and cushioned soles, there’s a quiet revolution happening in the realm of footwear – the rise of minimalist shoes. These understated wonders have gained popularity not just among athletes and runners but also among individuals seeking a more natural and comfortable way of moving through life. The benefits of wearing minimalist shoes extend far beyond style, offering a host of advantages for your overall well-being.

1. Enhanced Foot Health: One of the primary perks of minimalist shoes is the way they encourage a more natural gait and foot function. With their thin soles and minimal arch support, they allow your feet to move and flex as nature intended, strengthening the muscles and tendons that support your arches. This can reduce the risk of common foot problems such as plantar fasciitis and shin splints. Plus, improved proprioception – your body’s awareness of its position in space– helps prevent injuries by promoting better balance and posture. Say goodbye to cramped, constricted toes; minimalist shoes often feature a wider toe box, allowing your feet to splay naturally, which can be especially beneficial for individuals with bunions or other toe deformities.
2. A Sensory Connection: Minimalist shoes bring you closer to the ground, heightening your sensory perception. As your feet make direct contact with the terrain, you become more attuned to your surroundings. This tactile connection not only offers a more immersive outdoor experience but also contributes to better stability and coordination. Whether you’re walking, running, or simply going about your day, minimalist shoes invite you to engage your feet and body in amore mindful way. So, if you’re looking to step into a more balanced and healthy lifestyle, consider giving minimalist shoes a try – they might just be the perfect fit for you. These brands are some of our favorites: WHITIN, Xero Shoes, and Joomra.

By Ava Wentzel, LMT, Ayurvedic Yoga Therapist in training!

“As human beings, our greatness lies not so much in being able to remake the world … as in being able to remake ourselves.”

 

-Mahatma Gandhi

Ayurveda—translated literally from Sanskrit as “Life Science”—is an ancient system of medicine that has been practiced for over 5,000 years. It’s understandable that some are wary of Eastern medicinal practices such as Ayurveda or Traditional Chinese Medicine; we’ve all heard stories of people seeking out non-traditional healing methods who have ended up worse off than they were before, or maybe we ourselves have gotten “natural” advice that sounds our inner alarm bells. Allow me to explain why Ayurveda, this ancient Life Science, is safe and effective for every being spiritually connected to the Earth. (That’s you!)

Now, if you dive deep on the Internet, you will uncover Ayurvedic practices such as enemas, vamana therapy (which isn’t as pretty as it sounds), and even leech therapy. It’s true! All of these therapies, when utilized safely with an educated Practitioner or Ayurvedic Doctor, are incredibly healing and not harmful to our bodies. But these more “extreme” therapies, as the Western world might call them, are not Ayurveda. Ayurveda is an embodiment of life’s natural cycles.

When we practice Ayurveda, it looks like …

• Living in harmony with animals and plants.
• Eating the foods that nature is providing right now.
• Getting the proper amount of rest for our bodies every night.
• Mindful appreciation of how hard our bodies work for us every day.
• Taking in as much prana (energy) as we need—and knowing that there is always enough for all of us.

The bulk of Ayurveda is truly just to live a simple life with sustained presence. It is not, however, a pseudoscience.

The definitions of “science” vary only slightly, but generally all state that science is “knowledge or a system of knowledge covering general truths or the operation of general laws especially as obtained and tested through scientific method.”

“Scientific method” is what we call the “collection of data through observation and experiment, and the formulation and testing of hypotheses.”

Knowing that Ayurveda is a system of medicine and healing that has been around for over 5,000 years, whereas Western Medicine, as we know it now, has only been practiced for about 200 years (give or take a hundred if you like), it becomes clear that this ancient system of medicine has had quite a bit more time to work out a hypothesis or two! This is not to discredit Western medicine. The contributions Western doctors have made to modern medicine at large are invaluable. However, the fact that Ayurveda is still practiced in the modern world today is a testament to its success and effectiveness.

Ayurveda offers a massive wealth of knowledge that would take (and has taken) many lifetimes to learn. But being that it is, at its core, Earth Wisdom, it becomes easier to let it in when we take the time to ground ourselves in our bodies and truly, truly, feel. Feel what it feels like to be in this one body.

Here is a challenge: Remove your eyes from this screen. Stare at an object in the distance, out of the window if you can. Take three long, slow breaths. Focus on the exhale. What is happening in your body?

Most people cannot answer this simple question.

It’s okay if you can’t right now either. Most of us have become disconnected from our own bodies. It’s a wild time to be alive and it’s no secret that so many people have simply left their bodies. Stress, trauma, you name it. It overwhelms us, it’s too heavy a weight to carry, to feel all the time. So we simply… leave. Even if we don’t realize it. Even if we don’t mean to.

But Ayurveda offers us hope. It offers us a way back. It enables us to regain that essential connection to the most important thing in our life—our Self.

ॐ शान्तिः शान्तिः शान्तिः

Om, Shanti, Shanti, Shanti

(Om, Peace, Peace, Peace)

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Suffering from foot pain? Statistically, you aren’t alone. In adults over the age of 45, it’s estimated that 20 – 25% can have foot/ankle pain. Dealing with pain of any kind can negatively impact day-to-day life, but foot pain affects every step you take. With musculoskeletal complaints being one of the most common reasons people go to the doctor, foot pain should not be dismissed. If you are dealing with foot pain, here is more information and suggestions to help support your feet naturally.

Causes of Foot Pain

In general, older adults are most affected by foot pain. Women are more affected than men and typically, those with a high BMI are at a higher risk of having foot pain. Additionally, it’s not uncommon for people with foot and/or ankle pain to also have pain in other places such as their hips or knees.

There are many different causes of foot pain. Some of the most common reasons are accidents and overuse. If you have foot pain after an injury, it’s recommended you see your doctor as you may have a sprain, fracture, or ligament/tendon injury. Overuse can happen when walking miles on hard surfaces or standing in one position for most of the day. And, there are other causes of foot pain. Diseases such as diabetes and arthritis can cause nerve damage or joint pain respectively. Infections from fungi or viruses (think athlete’s foot, warts, etc.) can also cause pain. Wearing shoes that don’t fit properly or are worn out can also be responsible for foot conditions. For example, it’s strongly suggested runners replace their shoes at least every 500 miles. Finally, genetics and the way you move can lead to foot deformities such as bunions and bone spurs which can also cause pain.

Natural Therapies to Help with Foot Pain

Soft Tissue Therapy. This is where we come in! Massage therapy (along with physical therapy, chiropractic, and acupuncture) can be helpful in cases of acute or chronic foot pain depending on the cause. Specific techniques include massage, trigger point therapy, reflexology, gentle stretching, IASTM, or gua sha respectively are shown to be the most helpful.

Barefoot Walking/Minimalist Footwear. Walking barefoot has been gaining popularity over the last few years. Modern-day humans commonly walk in shoes that have thick soles, reducing ground feedback and feeling through the feet. This also can weaken the muscles in your feet, potentially leading to chronic pain over time. It’s recommended to walk barefoot outside and slowly introduce it. Start by walking outside for just a few minutes, and gradually increase the time by a few minutes every week or two. This can help strengthen the foot and lower pain in conditions like shin splints and plantar fasciitis. If going barefoot is not for you, minimalist shoes might be a solution.  One study compared minimalist shoes which have a flatter sole and wide toe box to going barefoot, and both were found beneficial to improving gait and foot health.

Dietary Support for Foot Health

Eating well can affect many different areas of your body, and this includes the feet. Research has shown high inflammatory markers are associated with foot pain. This means the more inflamed your body is, the more likely you are to have foot pain in the first place. Maintaining a healthy weight and blood sugar through diet is very important.

One way to help with this is to balance your calorie intake by consuming 40% carbohydrates, 30% protein, and 30% fat. Eating this way has been shown to be anti-inflammatory as well as promoting weight loss, improving blood sugar, and increasing meal satiety. While correcting your eating habits it is important to remember carbohydrates should mainly be whole vegetables which contain complex carbohydrates. Additionally, consuming a diet high in omega-3s, from fish and grass-fed proteins, can be helpful. Eating foods high in minerals such as magnesium and calcium can also support the feet and overall musculoskeletal health.

Other Supplements to Consider

Protein. Protein is critical to good health. Proteins in your body are built from essential amino acids which must be eaten in your diet, or non-essential, meaning your body can make them itself. These molecules are the building blocks of your body. Proteins make up your organs, hair, and nails. They are also responsible for sending messages, fluid balance, maintaining pH, building cells, transporting nutrients into cells, and even helping create energy in your body. If you have edema, mood changes, weakness/fatigue, are frequently hungry, have a poor immune system, etc., AND foot pain, you may not be eating enough protein. You can add protein by eating more plant or animal proteins, or by adding a powdered protein supplement to your daily regimen.

Collagen. Collagen accounts for one-third of protein in the human body. It can be helpful with reducing chronic pain in muscles and joints. Collagen is generally in powdered form and is water-soluble. It is sourced from bovine, porcine, marine, and poultry sources. Vegan and vegetarian options are starting to become more available. It’s recommended to consume between five to fifteen grams of collagen daily. Pairing this with a regular exercise routine seems to make collagen supplementation even more effective.

Vitamin C. Vitamin C is a potent antioxidant present in many different fruits and vegetables. This vitamin is necessary for creating the triple-helix structure of collagen, allowing for soft tissue repair throughout your body. Research has also found it can help reduce pain in a variety of situations from chronic diseases to surgery. This can be taken as a supplement (1,000 mg two to three times daily) or by eating vitamin C-rich foods including bell peppers, broccoli, kale, spinach, guava, strawberries, currants, cantaloupe, etc.

To Sum It Up…

Foot pain can be hard to deal with, and it affects daily activities. There are many different natural methods to consider when looking to manage your foot pain at home. As always, seek professional help in the case of sudden acute pain, especially after an injury. Talk to your health practitioner before adding any new lifestyle changes to make sure they are a good fit for you and your health goals.

References:

• Carr, Anitra C, and Cate McCall. 2017. “The Role of Vitamin C in the Treatment of Pain: New Insights.” Journal of Translational Medicine, 15(1): 77. doi:10.1186/s12967-017-1179-7
• Hawke, Fiona, and Joshua Burns. 2009. “Understanding the Nature and Mechanism of Foot Pain.” Journal of Foot and Ankle Research, 2(1). doi:10.1186/1757-1146-2-1
• Health Partners. N.D. “Why Does my Foot Hurt? Here are the Top Causes of Foot Pain” Retrieved Aug. 29, 2023. https://www.healthpartners.com/blog/foot-pain-causes/
• Ithaca College. 2015. “Going Barefoot: Strong ‘Foot Core’ Could Prevent Plantar Fasciitis, Shin Splints, and Other Common Injuries.” ScienceDaily. www.sciencedaily.com/releases/2015/11/151117181929.htm
• Jones, E. R., et al. 2019. “Comparison of Graston Technique Instrument-Assisted Soft Tissue Mobilization and Stretching for the Management of Chronic Plantar Heel Pain – A Pilot Study.” Journal of the American Podiatric Medical Association. doi:10.7547/16-105
• Juchli, Lydia. 2021. “Effectiveness of Massage Including Proximal Trigger Point Release for Plantar Fasciitis: a Case Report.” International Journal of Therapeutic Massage & Bodywork, 14(2): 22-29.
• Khatri, Mishti, et al. 2021. “The effects of Collagen Peptide Supplementation on Body Composition, Collagen Synthesis, and Recovery From Joint Injury and Exercise: A Systematic Review.” Amino acids, 53(10): 1493-1506. doi:10.1007/s00726-021-03072-x
• Petersen, E., Zech, A. & Hamacher, D. 2020. “Walking Barefoot vs. with Minimalist Footwear – Influence on Gait in Younger and Older Adults. BMC Geriatr, 20(88). https://doi.org/10.1186/s12877-020-1486-3
• Richmond, Christine. N.D. “Signs You Are Not Getting Enough Protein.” Revised Dec. 02, 2022. https://www.webmd.com/diet/ss/slideshow-not-enough-protein-signs
• Sears, Barry. 2015. “Anti-inflammatory Diets.” Journal of the American College of Nutrition, 34(1): 14-21. doi:10.1080/07315724.2015.1080105
• Siefkas, Anna C et al. 2022. “Foot Pain and Inflammatory Markers: A Cross Sectional Study in Older Adults.” Journal of Foot and Ankle Research, 15(1): 57. doi:10.1186/s13047-022-00565-0
• Thomas, M. J., et al. 2011. “The Population Prevalence of Foot and Ankle Pain in Middle and Old Age: A Systematic Review.” Pain, 152(12): 2870–2880. doi:10.1016/j.pain.2011.09.019

Image attribution:

toa55/freepik.com

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Most of us grew up knowing that roughly 60-70% of our body is made of water. You’ve been told to drink water when it’s hot or when you exercise. Suddenly, you learn that water alone isn’t enough. Fancy commercials with name-brand products in dozens of colors and flavors burst onto the scene. Drink your electrolytes, and electrolyte drinks are better than water, they say. But is this really true? Are electrolytes crucial to a healthy body? Read on to learn more.

What are Electrolytes?

Electrolytes are substances that, when dissolved in water, create an electrical charge. These positive and negative ions are what allow your body to maintain electrical signaling between cells. To communicate and work effectively, your cells rely on electrolytes to create electrical signals. This is especially important in muscle cells and neurons. Besides playing a role in muscle contraction and nerve impulses, electrolytes also support healthy hydration and pH balance. Electrolytes in humans include sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonate.

What Affects Electrolyte Balance?

For the average person, sweat, urine, vomiting, and diarrhea are the primary sources of electrolyte changes. Hormone signals help maintain proper levels of electrolytes. The kidneys help maintain electrolyte balance, holding on to electrolytes in the blood when they are low and excreting them in the urine when they are high. Other organs including the brain, adrenal glands, and to a lesser extent, the lungs also contribute to electrolyte balance.

Additionally, not eating enough food or the right foods can affect electrolyte levels. Alcohol consumption, excessive workouts, and eating disorders can all negatively change electrolyte balance.

Generally, your doctor will check electrolyte balance as part of routine lab work. They can also check again if you are experiencing gastrointestinal problems, arrhythmias or other heart concerns, lung disorders, endocrine disruptions, etc. Some medications such as diuretics can also affect electrolyte balance and ongoing labs to monitor electrolytes levels may be ordered.

Importance of Electrolytes

Electrolytes are crucial to overall health. When electrolytes are out of balance, symptoms such as headaches, low energy, fatigue, nausea, blood pressure changes, just not feeling well can occur and/or more may occur. Electrolytes also play a role in many health conditions.

For instance, if you are more active, electrolytes are critical to maintaining proper hydration. As you are sweating, electrolytes and water are lost through sweating. We now know water alone is not as hydrating as water with electrolytes. Research shows that trace minerals and bicarbonate help keep water in the proper places and balance within the body.

Electrolytes have also been linked to maintaining a healthy blood pressure. For instance, table salt (sodium chloride) has been found to increase blood pressure when consumed in larger amounts. On the flip side, consuming potassium, calcium, and magnesium may lower blood pressure.

Natural Ways to Support Healthy Electrolyte Balance

Buy Commercial Electrolytes. This is a viable option for those who don’t have a lot of time on their hands. Yet, this can be complex in and of itself. There are dozens of brands and products from powders, dissolvable tabs, and premixed drinks you can buy. Most importantly, before you buy any product, make sure it has little to no sugar in it. Generally, these products are best for people who will be sweating for an hour or more in heat or from working or exercising. We like this one and this one.

Make Your Own. It can be as simple as drinking a carton of coconut water and adding a pinch of Himalayan salt. If you want to make your own liquid or powdered mix, you can also do that.

Ingredients

1/4 teaspoon baking soda (307 mg sodium)
1/16 teaspoon Morton’s Lite Salt (87.5 mg potassium and 72.5 mg sodium)
1/16 teaspoon Epsom salt (30 mg magnesium)
Optional flavors such as lemon or pomegranate juice (you can also choose tea, stevia, or another water enhancer)

Directions

Measure directly into 16 ounces of cold still or sparkling water or other beverage

Please note that using the less is more approach is important with electrolytes as it may cause stomach upset. Start with less and increase if needed. Everyone’s body chemistry is different, especially while sweating or working out.

Eat Mineral-Rich Foods. There are a variety of foods you can consume to help maintain a proper electrolyte balance. Healthy whole food options include whole milk, yogurt, unsweetened soy milk, butternut squash, spinach, dill pickles, celery, and lettuce. An easy natural option to consider is drinking coconut water with a tiny pinch of Himalayan salt in it.

Support Your Kidneys. Another approach to consider is supporting your kidney health. Your kidneys filter, on average, about 150 quarts of blood daily. By optimizing function, your kidneys can do a better job helping to maintain electrolytes in your body. Herbs to consider include astragalus (Astragalus membranaceus), Cordyceps sinensis, or ginger (Zingiber officinale). A great way to add these herbs to your diet is via tea or supplements.

As always, if you have a medical condition affecting your electrolytes, it’s important to seek medical advice from your doctor or a professional nutritionist trained on your health disorder. If you are looking for personalized natural options for yourself and your family, consider visiting your local holistic health professional.

Resources:

Bewick, Kyle. N.D. “What Are Electrolytes?” Cedars Sinai. Revised Oct. 16, 2019. https://www.cedars-sinai.org/blog/electrolytes.html

Choi D-H, Cho J-Y, Koo J-H, Kim T-K. 2021. “Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise”. Applied Sciences. 2021; 11(19):9093. https://doi.org/10.3390/app11199093

Cleveland Clinic. N.D. “Electrolytes.” Revised Sept. 24, 2021. https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

Khan, Muhammad Ali et al. 2022. “Promoting Plant-Based Therapies for Chronic Kidney Disease.” Journal of Evidence-based Integrative Medicine, 27: 2515690X221079688. doi:10.1177/2515690X221079688

Kotchen, Theodore et al. 1998. “Dietary Electrolytes and Blood Pressure.” Circulation, 98(6); 613-617. https://doi.org/10.1161/01.CIR.98.6.613

Shrimanker I, Bhattarai S. Electrolytes. 2023. StatPearls. Revised Apr. 2023.Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK541123/

Whitbread, Daisy. N.D. “High Electrolyte Foods.” Revised May 29, 2023. https://www.myfooddata.com/articles/high-electrolyte-foods.php

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