Losing weight has become one of the most researched items over the internet due to a large number of overweight individuals who want to lose weight, particularly women since they are conscious about their figure and constantly desire a slim body. But due to the introduction of processed foods consisting a lot of trans fat, empty calories, and salt, there have been an increase in obesity, especially in the western population.

A lot of diet suggestions, exercise regimens, and slimming pills have been circulating over the web. But the question is, where does weight gain come from? The simple answer is: Food! Yes, food is one of the major reasons for obesity and overweight coupled with sedentary lifestyle and genetics. However, the most effective way to reduce weight is to choose the right kind of food to stop gaining weight. Foods are the source of excess calories which make the body fat, so food is the answer to stop adding calories into the body. Here are some of the best foods for weight loss that are very effective in maintaining a desirable weight and preventing overweight.

1. Natural Foods

All natural foods do not contain preservatives, salt, and empty calories which make people fat. Reports have shown that that none of our ancestors have become obese and died of a heart attack; that’s because the foods they ate were only natural. Because of the presence of fast foods, packaged foods, and all sorts of foods available in the grocery markets, it is not far that many people now suffer from being overweight. The best tip for weight loss is to go for natural foods such as vegetables, fruits, self-cooked meals, and natural juice squeezed from the fruit itself. Cutting excess fats, salt, and calories from processed foods is an initial step in losing weight.

2. Fruits

Fruits contain glucose to give us energy but lack excess calories and fats to make us fat. Fruits make people full without those unwanted cholesterol and calories. The most effective fruits for weight loss include apples, grapefruit, cantaloupe, blueberries, oranges, bananas, grapes, peaches, pineapples, and strawberries. These contain fructose at a desired level, limiting glucose build-up in the body. It is advisable to have a fruit every meal to cut down the carbohydrates and proteins that one can take because just by eating these fruits, one is already satisfied. Fruits also contain electrolytes needed by the body for a healthy heart and nerve transmission such as potassium and sodium. One should substitute cakes and pastries with fruits  for desserts.

3. Vegetables

Vegetables, just like fruits, do not contain high amounts of fats and calories. Have you seen a vegetarian who is overweight? Definitely not! Vegetables contain vitamins and minerals which help increase the immune system, yet they do not contain harmful fats and excess calories. Vegetables are also high in fiber, which eliminates excess fats in the gut. The best vegetables for weight loss include asparagus, broccoli, salad greens, tomatoes, spinach, onions, cucumbers, zucchini, green, yellow and red bell peppers, and mushroom.

4. Lean proteins

Proteins increase muscle mass, not fat. Weight loss addicts always want to have lean muscles instead of fat. Consuming lean proteins maintains an ideal body weight and prevents fat deposition. Losing weight does not mean the person is going to look emaciated. When one wants to lose weight, it is better to replace excess fats with lean muscles. Lean proteins include egg whites, chicken breast, trout, and lean meats from turkey, buffalo, beef or pork, steak from grass-fed beef, salmon, and many other fish. These not only help the individual lose weight, but they also reduce the risk of heart diseases, heart attack, and stroke.

5. Whole grains

Whole grains contain high amounts of fiber that help the body flush out cholesterol and fats. Whole grains also have a low glycemic index, which means that the conversion of food to glucose is slow, thereby reducing high blood sugar levels. Whole grains also make a person feel full even if he or she still has not eaten too much, decreasing his or her overall food intake. Whole grains consist of oats, brown rice, whole wheat bread, whole grain pasta, barley, and rye. This should not be eliminated from the diet because whole grains help reduce weight, plus keep the colon and intestines healthy.

6. Starchy Carbohydrates

Carbohydrates are one of the foods that make a person gain weight when wrong carbohydrates are substituted with starchy carbohydrates. Empty carbohydrates which make a person fat consist of fries, potato chips, white rice, white bread, doughnuts, pretzels, and other similar products in the market. Instead of indulging oneself in these foods, the individual should consume starchy carbohydrates such as brown rice, sweet potatoes, mashed potatoes, beans, and lentils. These offer the right amount of calories for him or her.

7. Water

Instead of drinking sodas that contain high amounts of sugar, one should drink water to hydrate the body. Water does not contain fats, cholesterol, and calories but just plain fluid for hydration. One should try to have water during meals to decrease the food intake because water makes the person full quickly.

8. Nuts and Seeds

Nuts and seeds are also helpful in weight reduction. They contain high amounts of protein to make the body leaner. However, processed nuts and seeds which contain high saturated fats and salt should be avoided, so one should try the all-natural nuts and seeds which have not been processed available in the market.

Losing weight does not mean cutting down food intake. Food is still essential for the body and decreasing food intake will just make the body unhealthy and weak. Instead of opting to not eat to lose weight, try to consume these foods rather than those foods in the fast food chains and grocery stores.

What is Dry Mouth?

Dry mouth is the phenomenon where the mouth does not have enough saliva to keep itself moist and wet. It is also called xerostomia, hyposalivation or asialorrhea.

Saliva & its Functions

Saliva is the most important factor in keeping the mouth moist. It is produced by the salivary glands at the bottom of the mouth. It is composed primarily of water with some enzymes, antibodies and mucoproteins, which keep it slimy. Saliva performs the following functions:

1. It flushes the mouth to remove food debris that may cause bacterial growth.
2. It decreases the acidity of the mouth and the waste products formed by plaque to prevent further tooth decay.
3. It contains small traces of fluoride for remineralization of the enamel of the teeth.
4. It controls the bacteria in the mouth.
5. It contains amylase to help digest food as we chew it.

Dry mouth is not a disease itself, but may be a sign of certain pathological conditions. The main reason for having it is due to failure of the salivary glands to produce saliva.

Poor production of saliva resulting in dry mouth at night can be due to several reasons. It also leads to certain conditions such as:

1. Difficulties in chewing, tasting, speaking and swallowing.
2. Infections of the mouth, because the number of oral bacteria increases up to 10 times the normal amount.
3. Halitosis or bad breath.
4. Sore throat.

Dry mouth is considered a significant health problem because it can affect nutrition and general well-being. Almost everyone has experienced it, but when it becomes chronic, dry mouth should be taken into consideration. Over 20% of people experience chronic drying of the mouth, especially at night.

What Causes Dry Mouth at Night?

There are many reasons for dry mouth at night.  Each reason is subdivided into several factors. These include the following:

Lifestyle Factors

Certain habits decrease the production of saliva due to irritation of the salivary glands such as:

1. Tobacco use or cigarette smoking
2. Alcohol consumption.
3. Excessive snoring or mouth breathing- breathing through the mouth causes the moisture to evaporate due to the warm breath.

Nutritional Factors

A reduction in essential vitamins and minerals and also excess in irritating beverages may lead to dehydration or poor production of saliva. These include:

1. Vitamin deficiency.
2. Increased caffeine intake- caffeine is a diuretic, which increases urine output. In turn, decreased water in the body leads to decrease in saliva production.

Medications

Certain medications produce side effects including drying of the mouth. These drugs include:

1. Atropine sulfate
2. Antihistamines
3. Anticholinergics
4. Antidepressants
5. Cold remedies or nasal decongestants
6. Anxiolytics
7. Diuretics
8. Bronchodilators
9. Chemotherapy drugs
10. Beta blockers

Cancer Treatment

Radiation therapy for cancer destroys the salivary glands. Radiation therapy near the head may increase the risk for dry mouth.

Illness States

Diseases generally affect the ability of the salivary glands to produce saliva. Most of the illnesses discussed below leads to fluid loss that makes the salivary glands unable to produce saliva.

1. Dehydration
2. Diabetes
3. Fever
4. Diarrhea
5. Anemia

Moreover, the following diseases caused by virus also destroy the salivary glands:

1. Parotitis or mumps
2. Plummer-Vinson Syndrome
3. Sjorens syndrome (an autoimmune disease that destroys the salivary glands)
4. HIV/AIDS

Finally, there are also diseases that require medications that lead to drying of the mouth such as:

1. Parkinson’s disease
2. Rheumatoid Arthritis

Surgery or Injury

Injury or accidental trauma to the salivary gland as a result of surgery on adjacent organs may also lead to drying of the mouth at night. Another cause is trauma to the head and damaged nerves in the neck that stimulate the salivary glands to produce saliva. A tumor of the parotid gland that requires the surgical removal of the organ can lead to dry mouth, as this gland is the primary gland that secretes saliva.

Psychological Disturbances

Anxiety kindles the sympathetic nervous system to act in a fight or flight response, as a result, the parasympathetic system is depressed, leading to a decrease in performance of the gastrointestinal system, including the saliva. People with Alzheimer’s disease often have impaired sensory perception including the feeling of dryness in the mouth.

Dry Mouth at Night Associated Symptoms

Because of drying of the mouth, adjacent structures also leads to decrease in moisture. Associated symptoms include:

1. Burning in the mouth
2. Sore throat
3. Cracked lips
4. Mouth sores
5. Dry, tough tongue

Because of minimal saliva and increased bacterial growth as a result of diminished salivary gland action, the person may also have bad breath, changes in taste and difficulty swallowing, chewing, and speaking. These lead to poor food intake and inadequate nutrition.

Grades

Drying of the mouth at night also presents at different levels. There are people who just feel some sort of drying, maybe because of previous diet or decreased water intake. However, there are also those who suffer extreme dry mouth that may be bothersome at night.

Mild Dry Mouth at Night

Dry mouth can occur as a rough feeling inside the mouth.

Stimulating the glands to produce saliva like chewing gum or just simply wetting the mouth with water can easily manage it.  It does not require special attention because it may be due to nutritional factors.

Moderate Dry Mouth at Night

Moderate drying of the mouth is slightly more uncomfortable, but it may not be bothersome. It may result from a fever that has dehydrated the oral cavity. It may also be resolved by drinking water to relieve the drying.

Severe Dry Mouth at Night

Severe drying of the mouth at night is a special concern for people experiencing it. Some may be awakened at night due to the very dry feeling. Having excessive or very dry mouth at night can become chronic. This may be due to underlying chronic diseases such as Sjorens syndrome or Plummer-Vinson Syndrome, which produces dry mouth. People experiencing extreme dry mouth should seek consultation to determine any underlying problems.

How to Treat Dry Mouth at Night?

There is no definite treatment for dry mouth because it is not a disease on its own. The key for treating the dry mouth is to eradicate the underlying cause. However, simple measures can alleviate the dryness of the mouth. These suggestions could help relieve the symptom:

Hydration

This is the most affordable way to manage dry mouth at night. Be sure to drink eight to ten glasses of water during the day. Increase intake of fluids by eating fruits rich in water, such as watermelon.

Chew gum

Although chewing gum is not possible during sleeping, you can do this during daytime before and after meals to stimulate the glands to produce saliva. Be sure to chew sugarless gums to prevent dental problems associated with high sugar content.

Choose the best toothpaste

Toothpaste with Biotene decreases bacterial growth in the mouth, as well as relieves dry mouth.

Medications

Dentists or physicians may prescribe medications (such as pilocarpine) that stimulate the functioning of the salivary glands or may suggest artificial saliva to moisten the mouth. Ensure monitoring of the heart rate and blood pressure because these medications may affect the circulatory status.

Good oral health

Brush your teeth at least twice a day and use dental floss to remove food debris. Visit the dentist at least every six months for prophylactic treatments for tooth decay.

Remedies for Dry Mouth

The following remedies may also significantly improve the moisture of the mouth, especially at night:

1. Drink frequently during mealtimes. This will help you to chew and swallow your food. This will also improve the taste of food.
2. Keep a glass of water at your bedside. Drink water when bothered by the dryness at night. Saliva sprays are also available to keep your mouth moist when awakened at night.
3. Avoid smoking and alcoholic beverage drinking because this causes dryness of the mouth.
4. Avoid spicy and acidic foods to prevent further irritation of the oral cavity.
5. Use room humidifiers to keep the environment moist.
6. Avoid mouthwashes with alcohol to prevent further dryness.

In order to stay fit and healthy, one should choose an appropriate and healthy diet. Foods are sometimes the source of illnesses and low-level wellness. Healthy foods constitute foods that we prepare ourselves. We should choose to prepare our meals ourselves because most of the commercial foods available in the market contain harmful substances for our body. Unsafe foods are those which contain preservatives, high levels of  sodium, fat, cholesterol, and  empty calories.

Food is essential for our body to maintain energy and bodily functions; however certain types of foods are also harmful when consumed in large quantities. Here are the 5 types of foods that should be avoided:

1. Canned Goods

This is one of the most harmful foods one can consume. Since life has become fast-paced and people tend to eat foods that require little preparation, canned foods have become more available. Examples of canned foods include:

1. Luncheon meats
2. Corned beef
3. Canned meats
4. Sardines
5. Canned vegetables
6. Other ready to cook viands

These kinds of foods contain excessive levels of fat and sodium and high amounts of preservatives which help increase the shelf life of canned goods. In addition, canned foods may also contain botulinum toxins when they are not properly processed and packed. Canned goods have been a source of carcinogens which may lead to certain malignancies, especially colon cancer.

2. Processed Meats

Cured or processed meats contain high levels of preservatives and other chemicals in order to give them distinct tastes. Just like canned goods, they also contain preservatives and food additives which may be detrimental to health. Processed foods include, but are not limited to:

1. Hot dog
2. Hamburger patty
3. Ham
4. Salami
5. Bologna
6. Sweetened meats
7. Bacon

Meals served in fast food establishments also contain high amounts of preservatives which should be avoided

3. Unhealthy Oils

Oils in the form of saturated fats or trans fats which contain high amounts of bad cholesterol or low-density lipoprotein (LDL) are not good for the body. LDL tends to settle in the walls of blood vessels, and consequently, the plaque build-up may lead to atherosclerosis. Atherosclerosis increases the risk of hypertension, heart disease, heart attack, and stroke. Unhealthy oils come in the form of:

1. Lard
2. Oils from animal fat
3. Margarine
4. Butter
5. Shortenings

It is advisable to substitute these oils with healthier choices such as vegetable oils and fish oil which contain essential fatty acids and good cholesterol or high-density lipoproteins (HDL). HDL, which circulates in the blood stream and are used for various processes such as energy production, decreases the risk of heart attack and stroke.

4. Commercially Prepared Snacks or Junk Foods

Chips and other processed snack items in the grocery stores contain high amounts of sodium which may lead to water retention and hypertension. These commercially prepared foods known as junk food should not be consumed since it offers little or no nutritional value and lacks many essential vitamins and minerals. These types of foods include:

1. Microwave popcorn
2. Corn chips
3. Tortillas
4. Instant noodles
5. French fries

These snacks, which have been the favorite of children and adults, have hidden side-effects.

5. Harmful Beverages

Fluids are needed by the body; however, people have learned to drink other types of fluids that contain excess sugar and other substances. These beverages include:

1. Alcoholic beverages
2. Soda
3. Coffee
4. Diet soft drinks

Sodas contain high amounts of sugar which may lead to hyperglycemia. Diet sodas have been a fad to reduce sugar intake, but these also contain harmful chemicals which replace sugar as sweeteners. Aspartame, a substitute sweetener, has been found to cause certain types of cancer. Alcohol also causes hypertension and liver diseases. In addition, coffee  may be an anti-aging beverage, but drinking too much of it increases the caffeine levels in the body.

These foods are manufactured in order to increase the sales of companies. What we fail to understand is that manufacturers include harmful substances in these foods to make them more appealing for human consumption.

Foul Smelling Urine Introduction

Urine, medically speaking, is a sterile by-product of the human body that is secreted by the human kidneys through a process called urination and excreted anatomically through the human urethra, which is part of the kidney itself. The urine is composed of waste material and water-soluble chemicals that the body does not need. Furthermore, it is a primary basis for several medical conditions and should not be given less importance. Medically, it can contribute to the understanding of what the human body is experiencing in an internal manner or disposition.

Normally a person’s urine is characterized as having a straw yellow hue and being clear in nature. Moreover, it is not characterized as something that has a strong odor. There are instances when a person experiences foul-smelling urine; it may indicate a benign or serious medical condition that may or may not require medical attention. When a person observes that he or she has foul-smelling urine over a long-term period, he or she should consult a physician and check for the underlying medical condition from which he or she is currently suffering.

What Causes Foul Smelling Urine?

As mentioned earlier, foul-smelling urine has a number of causes or etiological factors. Such causes may be one of the following factors:

• Dehydration

Normally when a person is dehydrated, he or she will produce foul-smelling urine that is rich in ammonia due to the body’s ability to conserve water due to dehydration.

• Intake of supplemental vitamins

Another reason why a person experiences foul-smelling urine is probably due to the side effect from taking  supplemental vitamins and other medications.

• Result of consumed foods

When foods like asparagus, fish, onion, and garlic are consumed, they can lead to  foul-smelling urine. This kind of odor will eventually go away after  these kinds of food have been digested.

• Urinary tract infection

Urinary tract infections like bladder or kidney infection can lead to foul-smelling urine.

• Cystitis

This is known as an inflammation of the bladder which leads to the production of foul-smelling urine.

• Human liver failure

When a person is suffering from liver failure, he or she will manifest foul-smelling urine.

• Prostatitis

This is a medical term to describe an infection or inflammation of the prostate gland in males. When a man has this condition, he will experience foul-smelling urine.

• Rectal fistula

This is a medical condition that describes an abnormal opening between the rectum and other body areas. When this happens to a person, he or she will manifest the symptom of foul-smelling urine.

• Diabetes

People who suffer from diabetes, especially those whose condition is not treated properly, will experience the symptom of foul-smelling urine.

• Maple syrup urine disease

When a person is suffering from maple syrup urine disease (MSUD), a genetic kind of disease condition that cannot breakdown amino acids, he or she will experience the symptom of having a foul-smelling urine episode.

• Diabetic ketoacidosis

This is a medical condition that occurs in diabetic people who experience a high level of ketones (blood acids). When this happens, a person will manifest foul-smelling urine.

How to Treat Foul Smelling Urine?

The type of treatment will depending on the etiological factors or causes that precipitate a person to experience or manifest foul-smelling urine. For instance, if  the cause is due dehydration, then the person should drink around 12 glasses of water daily until the dehydration resolves. Other treatments of foul-smelling urine are as follows:

Medical treatment: antibioticsby

If the cause is due to the presence of bacterial invasion, then antibiotic treatment is started immediately. With proper antibiotic treatment that is determined by a culture and sensitivity laboratory test, the odor experienced in foul-smelling urine will eventually disappear as the person reaches the recuperation stage.

Insulin treatment

For people who suffer from diabetes mellitus, they have the ability to produce sweet foul-smelling urine due to the excessive sugar in the blood which has spilled into the urine. When the people with diabetes lack insulin in the body, they have problems in controlling their blood sugar level. Hence, it is necessary that insulin treatment should not be overlooked.

Cranberry juice consumption

Another effective way to flush out toxins and bacteria as well as to remove foul-smelling urine is to consume cranberry juice. This kind of treatment is proven best in treating foul-smelling urine and works well most of the time.

Proper hygiene maintenance

This is a very important thing to consider for people who suffer from foul-smelling urine and  those who do not. There should be proper hygiene maintenance to eliminate and terminate the experience of foul-smelling urine.

Consumption of salt-free yogurt plus honey mixture

This is another suggestive treatment that is effective to overcome foul-smelling urine.

The symptoms of infections and the etiological factors of foul smelling urine differ from one person to another, depending on the physical state of the human body. One should never overlook the possibility of having foul-smelling urine. There is a need to consult with a respected physician when foul-smelling urine is observed for two or more days. As the old adage goes, prevention is always better than cure.

People are often very cautious as to what they are eating for fear of becoming overweight or obese. The nutrition labels are often very helpful in computing your daily caloric intake. Aside from knowing how much you are taking in, it might be helpful to check how many of these calories come from fat. Some fats are essential, but should be taken in small quantities. Consumers should also choose foods low in saturated fats because this type of fat gives rise to LDLs or bad cholesterol.

A calorie is the unit of measurement for the energy provided by foods. People have certain caloric requirements per day. When someone wants to manage their weight, an increase or decrease in caloric consumption is required depending on the goal (whether to gain or lose weight).

Food components such as carbohydrates, proteins, and fats have different percentages of calories required to metabolize them. Therefore, it is essential to know how calories are computed from fat sources. The following illustrates the step-by-step procedure in computing calories from fats and what percentage of calories do fats comprise in a certain food.

1. Check the nutrition label on packaged foods. If you are using fresh foods, check the corresponding nutrition information from nutrition databases.
2. Determine the fat content of the food in grams.
3. Calculate the calories from fats. Multiply the fat grams (found in nutrition labels) by nine (9).

Each gram of fat yields 9 calories, which means multiplying the total fat by 9 results in the total calories given by the certain grams of fat. A great deal of calories comes from fat, with carbohydrates and protein only yielding 4 calories per gram. This means that a square inch of butter provides more than twice as many calories than a square inch of meat of similar weight.

For example: 4 grams of fat x 9 = 36 calories.
In this example, the food contains 4 grams of fat, which means there are 36 calories that are derived from fat per serving.

4. Calculate the percentage of fat calories. Divide total calories from fat (based on computation above) by the total number of calories, and then multiply by 100.

This computes how many of the calories come from fat in a certain item. Dietary guidelines suggest that about 20 to 30 percent of calories should be taken from various fats. Consuming more than that amount means that you are taking in too much fat, which may lead to a high lipid or cholesterol levels.

For example: [36 calories (calories from fat) ÷ 150 calories (total calories)] x 100 =24%.
In this example, calories of the food comprise 24% calories from fat, which is a desired amount.

5. Compute the total amount of calories from fat based on serving size. Multiply the calories from fats derived in the third step by the number of servings in one package.

The total calories from fat should be calculated to know whether it is good to consume more than one serving of that type of food. This will also aid those who want to reduce their weight to watch the number of servings they are eating. It does not mean that one bag of potato chips should be consumed in one sitting because one bag may be comprise several servings already.

When looking at product labels, it is not just important to check the calories from fat, but also the composition of saturated fats and trans fats. It is essential to pick foods with no or fewer saturated and trans fats. Saturated fats tend to harden on the blood vessel walls leading to atherosclerosis, cardiovascular and cerebrovascular disease. Unsaturated fats are more essential because these increase the good cholesterol or HDLs, which decreases the risk for certain heart diseases and atherosclerosis. Unsaturated fats are found in vegetable oils and fish oils in the form of omega-3 fatty acids.

Here are some of the sources of saturated fats and unsaturated fats.

Saturated Fats are found in:

1. Chocolate
2. Cheese
3. Cream
4. Butter
5. Lard
6. Fatty meats
7. Coconut oil
8. Cottonseed oil
9. Palm oil
10. Beef
11. Eggs
12. Cashews
13. Soybean oil

Unsaturated Fats are found in:

1. Avocado
2. Nuts
3. Vegetable oils
4. Olive oil
5. Canola oil
6. Fish

Fats are essential to the body for maintaining the integrity of cell membranes and body processes. However, people should choose essential fats rather than dangerous fats, such as saturated fats.

What is Peroneal Tendonitis?

Peroneal tendonitis is a condition that affects the peroneal tendons located behind the bone on the ankle. The term tendonitis refers to the inflammation of the tendons.

The peroneal tendons consist of two tendons: the peroneus longs and the peroneus brevis. These peroneal tendons stabilize and control the movement of the foot during walking. These tendons also are responsible for the eversion of the foot or the movement of the foot out to the side.

Peroneal tendonitis, which involves the irritation to the tendons, results from the repetitive overload on the tendons that causes them to be traumatized, leading to pain. The overloading of the tendons may be caused by both acute and chronic factors. Acute overload results from immediate stress on the area, while chronic development refers to the occurrence of tendonitis overtime.

The presence of injury to the peroneal tendons stimulates the inflammatory response. This leads to the production of chemical mediators that causes pain, swelling, redness, and heat in the area.

The inflammatory response also allows increased blood flow to the area to promote healing. The mechanism involved in peroneal tendonitis is similar to the damage in a rope. Frequent overload on the rope causes it to wear and break.

Excessive and repetitive tension also causes the peroneal tendons to tear, leading to inflammation. The presence of peroneal tendonitis causes the individual to limp; however, patients may still be able to walk but may experience difficulty in moving the foot into different positions.

Peroneal tendonitis may affect one or both of the peroneal tendons. Tendonitis in all areas of the body tends to heal slowly due to the limited blood supply in these structures. The limited supply causes decreased blood flow and migration of cells responsible for tissue repair in the area of injury.

Symptoms of Peroneal Tendonitis

The presence of inflammatory response gives rise to the symptoms of peroneal tendonitis. These symptoms include:

• Pain along the tendon
• Pain as a result of the production of prostaglandins – The pain, which is localized at the back of the foot in the ankle area and radiates to the side of the foot in line with the 5th tarsal bone, may also be felt throughout the day and can be aggravated by walking or exercising. Pain is most severe at night and in the morning.
• Swelling along the tendon area
• Swollen tissues around the tendon due to inflammatory response
• Stiffness in the foot and difficulty to stretch the foot due to reduced flexibility of the peroneal tendons
• Redness and burning sensation in the ankle area
• Hyperemia due to increased blood flow to the area
• Burning sensation -The chemical mediators of inflammation also stimulate the pain receptors.

Causes of Peroneal Tendonitis

The specific cause of peroneal tendonitis is the overloading of the peroneal tendons which causes stress and tension in the area, leading to tear and injury in the peroneal tendons. Specific risk factors include the following:

• Running on uneven floors or surfaces
• Playing basketball
• Playing racket sports
• Skiing
• Hiking

These activities usually cause excessive and repetitive stretching and tension on the peroneal tendon, leading to tendonitis. Older people have a higher risk for peroneal tendonitis due to a loss of elasticity in the tendons. Having high arches also gives undue tension on the area.

Diagnosis of Peroneal Tendonitis

Diagnosis of peroneal tendonitis includes:

Physical examination

In the case of peroneal tendonitis, a physical examination will reveal the injury as well as swelling and tenderness on the area.

Imaging studies

MRI and X-rays are also done to determine the specific injury to the tendons. MRIs specifically detect tears in the peroneal tendons.

Imaging studies to detect presence of tears in the peroneal tendons

Image source: wheelssonline.com

Treatment of Peroneal Tendonitis

Treatment for peroneal tendonitis involves conservative approaches and surgery, depending on the severity of the condition. Treatments include:

• Rest – During the acute course of the condition, rest is very essential to prevent further injury and allow the foot to heal. High-impact activities and sports should be avoided.
• Exercises and Stretches – Special exercises are employed to manage peroneal tendonitis. Exercises, specifically stretches, improve the flexibility of the peroneal tendons. Exercise involves a range of motion exercises such as dorsiflexion, plantar flexion, inversion, and eversion of the foot.

Exercises and stretches

• Physical therapy – Physical therapy is a form of rehabilitative therapy to restore the previous function of the foot. Physical therapists may perform foot massage, exercises, and immobilization. Physical therapy is essential in retore the optimum function of the peroneal tendons.
• Bracing – Foot braces are also used to immobilize the foot and assist foot movement. Braces support the affected foot in order for the patient to assume functional mobility. Ankle bracing is a specific bracing technique that limits inversion of the foot.
• Taping – Taping techniques are also used to immobilize the foot and prevent certain foot movements that will potentially aggravate the condition. Taping involves the application of compression on the ankle towards the lower leg.
• Orthotics – Orthotics is a special foot device. A heel lift is a device applied to the shoe to prevent a flat foot; the lower the foot, the more stiff the tendon can become.
• Shoe modification – Flat shoes and slippers should be replaced with slightly elevated shoes. Furthermore, footwear with adequate arch support should be chosen. Proper fitting shoes also help prevent compression on the peroneal tendons.

Arch support for flat feet

• Medications – Anti-inflammatory medications are given to reduce inflammation and pain in the foot. Steroids may also be injected in the area for patients who do not respond to typical analgesics.
• Activity modification – High-impact activities should be limited during the course of the condition. Simple aerobics may be done. Weight lifting, running on uneven surfaces, and hiking should be avoided because these activities cause overloading of the peroneal tendons.
• Icing – Cold packs or ice may be placed over the area during the acute phase to relieve swelling and pain.

Surgery

Patients with severe tear in the peroneal tendons may require surgery such as the following:

1. Repair of peroneal retinaculum – This involves the repair of the retinaculum which normally supports the peroneal tendons. This area is usually susceptible to tears.
2. Peroneal tubercle resection – The peroneal tubercle is a structure that separates the two tendons. When tendonitis occurs, this structure tends to enlarge, requiring resection.
3. Ankle ligament stabilization – The ankles may also be affected due to peroneal tendonitis. Surgeons usually stabilize this ligament through surgery.

Surgery to treat peroneal tendonitis

Sleep is one of the most important forms of rest for the body. During sleep, various important body processes occur such as:

1. Increase in the activity of the digestive system
2. Increased synthesis of growth hormones by the pituitary gland
3. Increased protein synthesis
4. Increased formation of muscles and enhancement of the muscle tone
5. Increased growth of bones
6. Increased rate of cell repair
7. Refreshes the mind through dreams
8. Increased synthesis of various hormones in the body
9. Restoration of energy levels

Causes of Difficulty Falling Asleep

Falling asleep is not a problem for most people because of the natural body clock or circadian rhythm. It is a fact that after a full day, the body goes into sleep without effort to restore energy. However, certain individuals have difficulty falling asleep due to various reasons including:

1. Psychological stress. People often think about their problems, debts, difficulties and challenges before sleeping, which constantly stimulate the mind to work. When this happens, the person can have trouble falling asleep because of over stimulation of the mind.
2. Resetting the body’s natural clock. Certain individuals who work or do certain activities at night have already changed their sleep cycle. For these reasons, the body is already used to not sleeping at night, which makes it difficult to sleep when the opportunity comes.
3. Certain medical conditions. Insomnia or difficulty falling asleep is caused by various medical conditions such as hyperthyroidism. This disease causes a fast metabolic rate even at night, which makes it difficult for the person to have their body processes slow down during sleep.

Problems falling asleep are collectively known as insomnia. Insomnia has three types: Initial, terminal and intermittent. Initial type of insomnia involves difficulty falling asleep. Terminal insomnia involves early awakening even if the person only had a few hours of sleep. Geriatric clients where they wake up very early at dawn usually experience terminal insomnia. Intermittent insomnia is a condition where there is frequent interruption of sleep usually by only a single, mild stimulus.

Ways to fall Asleep

People who have difficulty falling asleep usually suffer more health consequences that people who are able to fall asleep without difficulty. In order to fall asleep fast, here are the top 10 recommendations that have been proven and used:

1. Drink warm milk before going to bed

Milk is an effective drink to promote sleep. It contains tryptophan, which is a precursor for serotonin. Serotonin is an important neurotransmitter in the brain that allows rest since it is an inhibitory neurotransmitter. Milk is very effective when consumed warm because a warm temperature relaxes the muscles. Non-fat milk is the best choice because it lacks fat that will further burden the pancreas to secrete lipase, an enzyme that digests fats, making the body work harder to digest.

2. Avoid stimulating foods at night such as chocolate, coffee, tea and soda

These foods and beverages contain high amounts of caffeine. Caffeine is a potent CNS and cardiac stimulant, which stimulates the brain and increases the heart rate. When taken at night, these prevent the feeling of sleepiness.

3. Exercise during the day, but avoid exercising before bedtime

Exercising is a way of stimulating the body during the day, which helps the body become sleepy at night. However, exercise should not be done at night, as this will increase the epinephrine levels in the body, leaving the body in a restless position due to an adrenaline rush.

4. Peace the mind

Before sleeping, you can read books, do yoga, guided imagery or do deep breathing exercises. These relax the body and distract attention from the things that are bothering you from the day. Just remember not to do these things on the bed because the bed should only be associated with sleep, communication with your partner and sex.

5. Have warm showers at night

Warm baths relaxes the muscles and makes you fall asleep fast. Warm baths should be done at most 2 hours before sleeping to help the body and cells relax. Along with warm baths, use essential oils and scents inside the bathroom to add to the soothing atmosphere. One of the most effective calming scents is vanilla and lavender.

6. Turn off the lights when you sleep

Lights normally stimulate the senses and make it difficult for you to sleep. Even if your eyes are closed, light rays can still pass through your eyelids. Stimulation sends signals to the brain, which keeps you awake.

7. Have a comfortable and relaxing mattress

Your bed is a factor in inducing sleep. The mattress should be firm to allow your body to assume different positions without putting strain on your back and muscles. It is also important to keep your beddings and pillows soft to make you more comfortable during sleep.

8. Don’t eat too much at supper

The digestive system is more active at night when the body is resting. Eating too much increases the workload of the digestive system and this makes it difficult to fall asleep. Bulk meals at night may also lead to pancreatitis because it strains the pancreas in producing digestive enzymes at night.

9. Use aromatherapy

Aromatherapy also calms and relaxes one’s senses. This is one of the main reasons why spas are very calming because they use aromatherapy in the spa rooms. Pick soothing scents instead of strong, stimulating ones.

10. Avoid afternoon naps

While afternoon naps allow the body to rest, it makes it difficult to fall asleep again at night because you have already rested once.

Aside from these suggestions, it is important that you only use your bed for sleeping. Having a proper mindset is helpful to make you drowsy when you go to bed. People who associate their bed with other activities such as watching TV, reading books, doing work related tasks and the like have more difficulty falling asleep at night.