Dr. Suz Heals
  • Dr. Suz Heals
  • Press
  • Contact
  • Dr. Suz Heals Store

Let's Start 2 Run

9/27/2015

0 Comments

 
Picture
Yaniv 'Goonda' Keter is a nightlife king and restaurateur turned ironman, running coach and trainer in Tel Aviv, Israel.  He trains people from all over the world to run better and faster.  You do not have to be an elite athlete to train with Goonda.  He will take you from couch potato to running a 5k or 10k race in no time!  Goonda will be guest blogging on Dr. Suz Heals to bring you great information and simple running exercises and drills.  Enjoy!

By Yaniv 'Goonda' Keter

Let me begin with why I began running.  As many do, I was working a lot and had little time to myself.  I was making a lot of money but found I would go days without doing one of the things I love most, listening to music. I was sitting in my living room one day listening to music and relaxing.  Two hours had past and I got up to look at my mobile phone and saw 30 missed calls from my boss!  I called him back and he asked where I had been and why I was not available.  I told him I was listening to music.  He yelled at me and asked why I would listen to music in the middle of the day and ignore his phone calls (I worked nights).  I said OK and continued to go to work as usual.   

About one week went by and I saw this girl running on the bicycle track.  She appeared to be listing to music and moving her head side to side.  She looked like she was having a blast!  I shouted at her to get off the track but she did not hear me because of the music.  It hit me!  I will do the same! 

The next day I took my Ipod and went for a run.  After an hour, I came back home and saw that my boss called 10 times while I was out.  I gave him a call back and he asked where I had been.  I told him I was running and he actually sounded excited for me.  He asked me how many kilometers I ran and how fast.  At the time I did not have the answers because running was new to me.  I knew from then on that this was my calling! 

During the past several years, I have found numerous reasons why running is essential to me.  I will share this with you in upcoming posts including tips, exercises and drills to get you running now. 

If you can walk, you can run.  Lets Start 2 Run your first 5km/10km!  Every week I will post a new exercise.  This weeks exercise is below.  Let me know if you have any questions, concerns or comments.  Good Luck! #CoachGoonda

This Weeks Exercise:
Start with 5 minutes Fast Pace Walk
Then 1 min run, 2 min walk x 8 times-24 minutes
Perform this drill 3 times/week
Your running/jogging should be at an easy pace and walking at a moderate to fast pace


You can connect with Goonda Keter on Instagram: @Goondak



0 Comments

Your Feet Can Provide Life Saving Clues to Your Health

9/24/2015

0 Comments

 
Picture
They say your  eyes are the windows into your soul. This may be true, but your feet are two important keys to your health and longevity.  Your feet not only support your entire body but can provide crucial clues about your overall health.

As a podiatrist, I have observed that people tend to ignore or neglect their feet.  We shove them into socks and shoes and for most of the day they remain out of sight and out of mind.  Foot problems that are ignored (which usually are until they become too painful or ugly) can have dire consequences.  Foot conditions that go  untreated can lead to weight gain due to lack of movement because of pain. They can also cause imbalance and lead to falls and broken bones. 

Each of your feet has 26 bones, 33 joints, and more than 100 tendons, muscles, and ligaments.  There are several nerves and blood vessels that branch from the heart, spine, and brain.  These structures all connect in your feet.  Your feet are the sites of several neuromuscular junctions. Where the nerves that begin in the brain and spine affect the muscles in your feet.   If these nerves and muscles are not functioning appropriately, it can lead to certain debilitating neuromuscular diseases. 

Dr. Lady DeJesus, a Foot and Ankle Surgeon in Astoria, NY had such a case;  "A  32 year old male patient presented to my office with trouble running since a child. He complained of a limp as well since a child. He also complained of high arches and trouble flexing his right foot up, especially during his job because he was a cab driver. He related no previous medical problems  and never used braces or other devices as a child.  He had weakness in his right leg, foot drop and severely high arches. I wanted to rule out Charcot Marie Tooth.  After referring him to a neurologist it was confirmed as a  diagnosis of CMT."   This patient was given prescription braces and physical therapy.

Careful evaluation of your feet by a qualified podiatrist can help detect diseases like diabetes, arthritis  and nutritional deficiencies like B12 deficiency which may cause numbness and tingling in your feet. 

Dr. DeJesus describes another patient she saw in her office.  This patient was a middle aged female with thickened toenails, dry cracked skin of her heels, and numbness and tingling in both feet.  Her patient related no medical conditions. After examining her and finding decreased sensation, fungal toenails and non-healing fissures or deep cracks in her heals, she  referred  her to a primary care physician and performed bloodwork.  The patient was then diagnosed with severe diabetes and peripheral neuropathy.

"A patient had pitting and discolored toenails. They thought it was fungus when it actually was psoriasis," said Dr. Tiffany DeLutis a Podiatrist and foot surgeon in St. Louis, Missouri.  The patient was then treated with oral and topical medications. 

Take off your shoes and take a close look at your feet!  I promise you will be OK.  Check the temperature and the color of your skin.  Look between your toes and at the bottom of your heals for any scaly, irritated skin or open wounds.  Do your feet smell bad or are they overly sweaty?  Maybe you need to make sure you wash your feet even between your toes with soap and water.  Treat your feet as you would any other part of your body.  Would you forget to wash your underarms?  I would hope not!  Are your feet and or legs swollen?  Are you getting foot or leg cramps?  You may have a nutritional deficiency or other medical condition.   There are several more diseases and medical conditions that may be diagnosed after a foot examination. 

Do not ignore your feet.  Make a point to care for your feet daily and if there is anything out of the ordinary in regards to pain, swelling, new lesions or other issues contact your local podiatrist for a consultation, it may just save your life!

Cheers to Your Health!

0 Comments

Dr. Suz Heals Feel Better 30 Day Challenge

9/22/2015

1 Comment

 
Picture
pic courtesy of morguefile.com
To participate in the challenge simply follow me on INSTAGRAM at @DrSuzHeals

Living a healthy lifestyle can sometimes seem like a lot more work than it actually is.  Many are stuck with a long list of bad habits they have had for several years, even decades. 

I have proposed a 30 Day Feel Better Challenge to help you restart your life! 

I will post an all new challenge on Instagram each day for a total of 30 days.   The idea is to add each challenge to your daily activities.  By slowly adding a new healthy habit, you will soon feel better and toss those old unhealthy habits out the door! 

As Brian Tracy said "It doesn't matter where you are coming from. All that matters is where you are going."

To participate in the challenge simply follow me on Instagram at DrSuzHeals.

Cheers to your health!





Disclaimer: Please consult with your physician before attempting a new exercise or diet.  YOU are in charge of your health.

1 Comment

Enhance Your Health and Longevity with Probiotics

9/17/2015

6 Comments

 
Picture
The name probiotics is derived from greek meaning 'for life'.  The World Health Organization (WHO) defines probiotics as 'live microorganisms that when administered in adequate amounts, provide a health benefit to the host.  Probiotics are increasing in popularity for treatment and prevention of several health conditions. 

The world health organization (WHO)  guidelines for probiotics also stated that the health effects of probiotics are strain specific.  This means that it is important to know the specific strain or specific type of bacteria or yeast which makes up the probiotic in order to determine its possible effects on a particular health condition.  The WHO guidelines for evaluation of probiotics for food use starts with identifying the specific strains and continues with stringent safety assessments, genotyping and research studies.  This is done in order to ensure safety and efficacy prior to distribution and consumption. 

What are these living organisms exactly? 
Probiotics are alive!  They are bacteria and yeasts that are good for your health particularly your digestive system.  Most of us think of bacteria as something that will cause infection and disease.  However, our bodies are loaded with bacteria that is good and bad.  Probiotics are good bacteria and yeasts that are used to keep your gut happy and healthy!


Research studies have demonstrated the benefits of probiotics for several diseases and conditions including obesity, weight gain and even metabolic issues like diabetes.  They can also help decrease inflammation in your bowel that causes painful and debilitating irritable bowel syndrome (IBS). 

Probiotics can also help combat bad bacteria like Ecoli and certain strains provide anti bacterial effects in the gut by reducing the local pH.  A recent study showed promising evidence that Salmonella-induced diarrhea, which is one of the commonest cause of childhood mortality in developing countries could be reduced by the use of probiotics.  The strains involved in decreasing salmonella in these cases were Lactobacillus strains. 

Without getting into too much detail, probiotics may have anti-inflammatory benefits.  They have shown to decrease inflammation in joints and  in the airways of cigarette smokers with COPD (chronic obstructive pulmonary disease).  Further research must be performed in order to come up with the exact type, dosage and administration of probiotics, but studies are promising. 

How do I know What Probiotics to Take?
Before taking any supplements or medications you should check with your physician.  People with comprised immune systems may need to refrain from taking probiotics.  There are thousands of probiotic supplements on the market.  To ensure you receive optimal benefits from probiotics you should obtain as many strains as possible.  The best way to do this is through your diet.  Since different strains of probiotics effect different aspects of your health it is important to consume a variety of foods.  Fermented foods and yogurt are primary sources.   Below is a list of foods that contain a diversity of strains of good bacteria and yeasts.  I have also included some benefits next to the particular food. 
If you are unable to consume enough through your diet there are great supplements.  Two that I usually recommend are Provella and Renew Life.

Kimchi:
Made from different vegetables and spices such as cabbage, garlic, ginger and fish sauce.  It ferments for a very long time causing growth of several different bacteria and yeasts.  This can help fight inflammation and decrease blood pressure

Sauerkraut
Sauerkraut is basically shredded cabbage fermented in salted water.  This sour tasting topping contains Lactobacillus Plantarum which is said to have anti-cancer benefits, treat IBS and lower cholesterol.  I would recommend looking for the raw instead of pasteurized variety. 

Kefir
This is my favorite source of probiotics!  I love the taste and texture.   This is a fermented milk drink.  It tastes like a yogurt smoothie, however, it has a more diverse range of microbes than yogurt does (usually around 10 different species of bugs compared to yogurt at 4 species).   Kefir may have small amounts of carbonation and alcohol. It can be enjoyed plain or sweetened to taste.  Kefir may help protect against inflammation in your gut, GI distress and constipation.  Traditional kefir is prepared by combining fresh milk with the Kefir culture made up of yeasts and lactic acid bacteria.  The Kefir culture forms grain-like casein-polysaccharide-microorganism particles during fermentation. The exact combination of bacteria and yeasts vary between kefir cultures, and might include: Lactococcus lactis subsp. lactis, Lactococcus lactis subsp. Cremoris, Lactococcus lactis subsp. Diacetylactis, Leuconostoc mesenteroides subsp. Cremoris, Lactobacillus kefyr, Klyveromyces marxianus var. Marxianus, and Saccaromyces unisporus.   



For more information, questions or comments please feel free to comment on the blog or email: drsuzheals@gmail.com
6 Comments

The Key to Preventing Foot Pain

9/15/2015

0 Comments

 
Picture
As a foot and ankle specialist, I see a particular problem at least two to five times per day!  This problem is commonly called plantar fasciitis.   The plantar fascia is a thick band of fibrous tissue that runs along the bottom of your foot.  This tissue connects from the bottom of your heel to the base of your toes.  When functioning appropriately, the plantar fascia acts as a shock absorbing structure within the arch of your foot.   It helps distribute the forces from the ground evenly through your foot to decrease strain on your arch.  If tension on this ligament becomes too great, inflammation and damage can occur leading to pain and discomfort.   

Pain and discomfort can become so severe that it may affect standing and walking.  Plantar Fasciitis literally means inflammation (iitis) of the plantar (bottom) fascia of your foot.  The plantar fascia is not a muscle or tendon.  It is a strong and dense connective tissue structure that supports your arch.    Not everyone will actually have inflammation or fasciitis and may have damage, micro-tearing, degeneration and or thickening which is more appropriately called plantar fasciosis.  If inflammation and tension on the plantar fascia becomes chronic you may eventually develop a heel spur that can be detected on standard x-rays by your doctor. 



What are Possible Causes of Plantar Fasciitis/Plantar Fasciosis?

-Improper or ill fitting shoes

Shoes that are worn out, lack support, thin soled or lack shock absorption will not provide adequate foot protection (think flip flops or those flat furry boots).

-Problems with foot structure and mechanics

Flatfeet or over pronated feet (toes pointing outwards),  high arches or supinated feet (toes pointing inwards) will cause increased tension and strain on the plantar fascia due to poor weight distribution across the bones and joints

-A rapid increase in physical activity

Increasing your physical activity too quickly during an activity or sport without the appropriate training can increase the stress and strain and overload the plantar fascia

-Weight Gain

Being overweight or obese can increase stress on the plantar fascia especially if the weight was very sudden

Other causes of plantar fascia problems can be due to arthritis and overall inflammation in the body, diabetes and age.  

 How is this condition treated?

If you have never had pain to your arch or heel before you should first and foremost contact your foot and ankle specialist.  Some of the treatment options they should discuss with you are:

-Stretching and strengthening exercises for your foot and ankle.

 When stretching  and strengthening you want to make sure that the exercises you are doing focus on the calf muscles/Achilles tendon as well as the plantar fascia and internal muscles of the feet.  You can find some exercises here.  More to come!

-Rehabilitation Program

This should include such exercises as stated above as well as  other physical therapy modalities.  Some modalities include  ultrasound, electrical stimulation, contrast baths, and range-of-motion exercises.   You and your doctor may also decide to try massage and acupuncture. 


-Rest

If you continue to overload or cause increased tension and injury to the plantar fascia it may continue to damage the area and cause further injury.  To maintain your activity level try other exercises like swimming, cycling or mat pilates.  These exercises should not cause any pain to the area in order to decrease stress and inflammation

-Over the Counter Arch Supports

Arch supports, heel cups and heel pads can help provide extra shock absorption and reduce stress and strain.  They can also help to correct poor mechanics decreasing the overall strain on the fascia and other musculature. 


-Custom Made Supports

Custom made foot inserts or custom orthotics are devices that you can slip right into your shoes.  If you do have a mechanical or structural issue that is causing your arch pain this may be right for you.  Ask your foot and ankle specialist about having a pair made.  Custom orthotics, if made appropriately, can also help correct overall posture and decrease knee, hip and back pain preventing more costly therapy and surgery

-Pain Management

If the pain and inflammation is acute or new onset then ice can help decrease quickly.  You can use ice cubes or an ice pack and massage the area twice a day for 10 minutes .  another great trick is taking a frozen water bottle and rolling that from heels to toe on bottom of foot  as can be seen here. There are also oral and topical pain relievers.  Before using any of these you should contact your medical specialist. 

-Wearing supportive shoe wear

In order for you to know what shoes are the best for your foot type and activity contact your medical specialist

-Night Splints

If your plantar fascia and Achilles tendon are very tight you may be prescribed a night splint.  This can help to gradually decrease stiffness and improve flexibility.  Your plantar fascia is actually attached to part of the Achilles tendon on the back of your heel.  Stretching both can help alleviate your symptoms.

For Further Questions About Arch and Heel Pain Contact Dr. Suz Heals at Drsuzheals@gmail.com or connect with us on social media.  Check out our Contact Page for more links to helpful foot products!

Cheers to Your Health!






0 Comments
<<Previous
    Click to set custom HTML
    Picture
    An Additional 10% Off and Free Shipping With Code: LVL-FUCHS
    Picture
    An Additional 10% Off and Free Shipping With Code: LVL-FUCHS
    Click to set custom HTML

    Click Each Category for Information  

    All
    Acupuncture
    Adaptogens
    Alzheimer's
    Anti Aging
    Anti-aging
    Arthritis
    Beauty
    Botanical
    Cancer
    Carpal Tunnel
    CBD
    Children
    Chinese Medicine
    Comfort Shoes
    Cordyceps
    Core-stability
    Cryotherapy
    Cupping
    Dance
    Dancer
    Dental
    Detox
    Diabetes
    Energy
    Environment
    Evidence-based-medicine
    Exercise
    Fertility
    Fitness
    Foam Roller
    Food
    Foothealth
    Foot Health
    Foot Pain
    Footwear
    Green Drinks
    Hand
    Healing
    Health
    Health Food
    Heart Disease
    Herbs
    Holiday
    Holistic
    Injuries
    Injury Prevention
    Iron Deficiency
    Libido
    Longevity
    Medication
    Medicinal Mushrooms
    Meditate
    Meditation
    Mental Health
    Mindset
    Mood
    Muscle Recovery
    Nutrition
    Obesity
    Organic
    Pain
    Pain Management
    Paraben
    Performance Enhancing
    Pilates
    Plantar Fasciitis
    Plant Based
    Podcast
    Pregnancy
    Promotion
    Regenerative Medicine
    Relax
    Self Care
    Shoes
    Shoulder
    Skin
    Skincare
    Sleep
    Sports
    Sports Medicine
    Stem Cell
    Success
    Supplement
    Surgeon
    Surgery
    Tone
    Toxin
    Vitamin
    Weigh Loss
    Weightloss
    Wellness
    Wellness Products
    Whole Body Cryotherapy
    Workout
    Wrist

      Sign Up to Be Added to Our E-mail List For Exclusive Updates and Information

    Submit
    Author
    Dr. Suzanne Fuchs has a passion for nutrition, health and fitness.  She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.    
    Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™ 
    Disclaimer: 
    If you have health concerns you should contact your physician for professional advice.

    Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.

    Dr. Suz Heals.com  is intended to be used for educational and information purposes only. Dr. Suz Heals.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Dr. Suz Heals .com.  If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Dr. Suz Heals.com.  Dr. Suz Heals.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Dr. Suz Heals.com  and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Dr. Suz Heals.com.



    ​


















    View my profile on LinkedIn

    RSS Feed

    Archives

    November 2019
    June 2019
    May 2019
    February 2019
    December 2018
    October 2018
    September 2018
    August 2018
    June 2018
    May 2018
    April 2018
    December 2017
    November 2017
    October 2017
    August 2017
    July 2017
    May 2017
    March 2017
    January 2017
    December 2016
    November 2016
    October 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014

    spices_buy_spices_organic_spices