How Sugar is Harming Our Children

I see so many children eating high sugar foods, especially during the busy winter months when it feels like there are parties and holidays every other week. I’ve put together a post that explains in simple terms why white sugar is not a healthy option. This is a great way to discuss this issue with your kids and help to show them that there are other options that will help their bodies feel healthier and stronger. Please feel free to share the below post with your kiddos!

Most young people eat too much sugar. They eat sweet cereal for breakfast in addition to sweetened juice. For lunch they have a fruit rollup or candy with a sandwich, and with dinner they often drink lots of soda or other sugary drinks. Dessert might be ice cream or cookies.

Sugar gives us a lot of energy at first, and then it makes us really tired and cranky, and always wanting more sugar. Some people get headaches or feel sick from eating sugar.

Our bodies do not need white sugar, and there are many easy ways to eat less of it.

You will feel better and be much healthier without it!

Sugar alternatives:

  • Eat fruit to get a naturally sweet taste.
  • Eat sweet vegetables, such as sweet potatoes, carrots and squash.
  • Drink seltzer or water with a little juice instead of soda.
  • Bake your own desserts and treats using natural sweeteners.
  • Eat more grains, chewing well to release their natural sweetness.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Surprisingly heart-healthy foods

By Patricia Bannan

Many of us began the year with resolutions to take the obvious steps to improve our health: eat more fruits and vegetables, exercise regularly, and get enough sleep.

However, a month or so into 2017, how many of us are still on track with keeping up with these changes? If you’ve drifted a little, don’t worry: February is National Heart Month and is a great time to renew your efforts to take care of your body this year.

If you are growing tired of all the standard advice and need to shake up your routine, read on for some surprising heart-healthy foods to help restart or reinvigorate your efforts.

Beans: With the exception of a childhood song, beans don’t get much attention for their relationship to heart health. A good source of fiber and potassium, beans are rich in protein and offer an inexpensive, plant-based alternative to meat. Plus, you don’t need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just 1⁄2 cup of cooked beans daily offers heart-healthy benefits. In addition, a literature review of ten studies where participants added beans to their diets found that this change was associated with a reduction in LDL (bad) cholesterol. Try adding rinsed canned beans to your salad, soups, and stews, or swap beans for meat a few nights a week by serving bean burritos, a bean chili, or a bean and rice dish.

Kimchi: Fermented foods are getting a lot of attention lately in the United States, but many of these foods are long-standing staples in other cultures. Kimchi is one such food–made from fermented vegetables, it is an essential side dish in Korean cuisine. A recent study of 100 participants found that people consuming larger amounts of kimchi lead to greater reductions in LDL (bad) cholesterol levels after only seven days. Check out a local Korean restaurant to give kimchi a try, or pick up a jar at your local Asian market.

100 percent Grape Juice: Most of us have heard about the heart-healthy benefits of wine, but what about its non-fermented friend grape juice? Nearly 20 years of research suggests that, thanks to the deep-purple Concord grape, 100 percent grape juice can support a healthy heart. Concord grapes and its juice provide a unique mix of polyphenols, specifically flavonoids, which are associated with heart-health benefits like improved blood flow (or improved circulation). Just four ounces, or 1/2 cup, counts as one serving of fruit and should be a complement to, not a replacement for, a diet rich in a variety of fruits and vegetables to get a diverse intake of polyphenols throughout the day.

Eggs: Eggs have been the cornerstone of a healthy meal for generations, and for good reason. Eggs are an-all natural source of high-quality protein with one large egg containing six grams protein (12 percent daily value), 13 vitamins and minerals, all for seventy caloriesHowever, for many it’s hard to tune out the decades of hearing that eggs, which contain dietary cholesterol, are not great for your heart. But recent research has changed that advice.

For example, one study published in the Journal of the American College of Nutrition suggests that eating one egg a day reduces risk for stroke by 12 percent. In addition, the 2015-2020 Dietary Guidelines for Americans make no recommendations to limit the cholesterol we eat. Top your salad with a hardboiled egg or include a side of fresh fruit with your veggie omelet for a heart-healthy, nutrition powerhouse meal.

Papaya: The effects of lycopene (a healthy plant-based compound) on heart disease are well studied, and tomatoes tend to get all the attention as a good source of lycopene in the diet. While tomatoes do contain this powerful antioxidant that is responsible for its red shade, so do many other fruits and vegetables that come in crimson colors. One study that looked at the bioavailability of lycopene in tomatoes, carrots, and papaya found that the lycopene from papaya was 2.6 times more bioavailable than that from tomatoes. While more research is needed to investigate how upping your intake of papaya might benefit your heart, give this tropical fruit a chance by adding it to your snack rotation, smoothies, salads, and parfaits.

Dark Chocolate: As if you needed a reason to include chocolate in your diet, here’s some delicious news. A 2015 study that looked at participants with Type 2 diabetes and high blood pressure compared the addition of dark chocolate (from 83 percent cocoa chocolate bars) to white chocolate bars in their diets showed that people who ate dark chocolate saw a reduction in their blood pressure compared to the people who ate white chocolate.

The authors attribute this difference to the high polyphenol content of the dark chocolate. Since chocolate is high in calories and added sugar, most experts agree that the recommended “dose” of dark chocolate is approximately one to two ounces a day.

Source: Fox News | not affiliated with Aetrex Worldwide

10 Best Carbs For Weight Loss, According to a Dietitian

By Jenny Sugar

Trying to lose weight, and you think you have to ditch all carbs? No way! It’s painful to live without bread and pasta and fruit, and the best news is you don’t have to! Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition recommends eating carbs to give you energy and fill you up. But not just any carbs. Avoid refined carbs like foods made with white flour (bye-bye bagels) and white sugar (sayonara sweets), and go for complex carbs. Leslie says, “They break down slowly in the body because of their high-fiber content and help to keep blood sugar levels steady since they are digested slower. They’re also richer in nutrients than simple carbohydrates.” Aim for three servings a day of whole grains, one to two of fruit, and one to two of legumes. Here’s a list of the best ones.


Serving size: 1/2 cup cooked
Calories: 111
Carbs: 19.7 grams
Fiber: 2.6 grams
Protein: 4.1 grams

Sweet Potato

Serving size: 1/2 cup
Calories: 90
Carbs: 20.7 grams
Fiber: 3.3 grams
Protein: 2 grams


Serving size: 1/2 cup dry rolled oats
Calories: 190
Carbs: 32 grams
Fiber: 5 grams
Protein: 7 grams

Wild Rice

Serving size: 1/2 cup cooked
Calories: 83
Carbs: 17.5 grams
Fiber: 1.5 grams
Protein: 3.3 grams

Black Beans

Serving size: 1/2 cup cooked
Calories: 110
Carbs: 18 grams
Fiber: 6 grams
Protein: 7 grams

Whole Wheat Bread

Serving size: 1 slice
Calories: 100
Carbs: 22 grams
Fiber: 2 grams
Protein: 3 grams

Raspberries and Blackberries

Serving size: 2/3 cup raspberries
Calories: 42
Carbs: 9.7 grams
Fiber: 5.3 grams
Protein: 1 gram

Whole Wheat Pasta

Serving size: 1/2 cup cooked
Calories: 87
Carbs: 18.6 grams
Fiber: 2 grams
Protein: 3.7 grams


Serving size: 1/2 cup cooked
Calories: 115
Carbs: 19.9 grams
Fiber: 7.8 grams
Protein: 8.9 grams


Serving size: 1 medium
Calories: 93
Carbs: 24.7 grams
Fiber: 4.3 grams
Protein: .5 grams

Source: Popsugar | not affiliated with Aetrex Worldwide


4 Anti-Aging Secrets For Every Cell In Your Body

By Julie Stewart

There’s no magic pill that will keep your skin smooth, your biceps toned, and your hair thick forever. But there are simple strategies to benefit your body more than 30 trillion ways at once. Seriously: That’s how many cells your body has, and each cell contains chromosomes.

At the end of every chromosome is a telomere, a layer of extra DNA that helps cells divide. But with every split, your telomeres fray, which contributes to aging, heart disease, cancer, and diabetes. You can take steps to protect your telomeres and slow down the clock. (For more ways to keep your body working in prime condition, check out the Men’s Health Better Man Project.)

Here are four tips from Nobel laureate Elizabeth Blackburn, Ph.D., president of the Salk Institute for Biological Studies, and Elissa Epel, PhD, a professor of psychiatry at UC San Francisco and author of The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer.

Nourish Your DNA
Anti-inflammatory omega-3 fatty acids, found in fatty fish like salmon and tuna, shield telomeres from damage. On the other end of the spectrum, certain foods act like telomere toxins. “Processed red meat and sugar stand out for their potent negative effects on telomere maintenance,” says Epel.

Minimize your intake of those foods and eat free-range, organic meats whenever possible. (Upgrade your diet with the 20 best organic foods.) Finally, steer clear of supplements that tout telomere-lengthening benefits. These haven’t been proven safe or effective.

Be Positive
We’d love to peek inside Lewis Black’s cells because cynicism, hostility, and pessimism are hard on telomeres. “Daily stress is a part of modern life,” says Epel. “What matters is how we approach these situations and recover from them.” As you grasp at negative thoughts, you pump out stress hormones, which sabotage telomeres.

Try a strategy known as thought distancing: Imagine the stressful situation as a movie scene. You’re just in the audience watching it go by.

Run Away From Aging
Exercise is the single most important tool for protecting telomeres because it busts two bad influences: Inflammation and stress. “The very time when you don’t want to exercise is the best time to do it for your telomeres,” Blackburn says.

Moderate-intensity aerobic exercise, done three days a week for 45 minutes, may even double the activity of an enzyme called telomerase that helps repair frayed telomeres.

However, a warning to weekend warriors: Don’t save your exercise for one big mega-workout, since overtraining actually harms telomeres.

Redesign Your Vacation
Instead of lounging on a beach, take a trip that will refresh you in a different way. Epel and Blackburn recently found that a six-day meditation retreat helped people fend off telomere damage.

More and more travel companies now offer wellness and meditation retreats, but you can also practice mindfulness on your next vacation no matter what the destination. Unencumbered by your day-to-day obligations, you can use vacation as a perfect opportunity to practice new stress-resilience skills, says Epel.

Source: Prevention | not affiliated with Aetrex Worldwide

How to Shop For the Most Comfortable-Fitting Shoes

By Barbara Schneider-Levy

Shopping for shoes on the internet may save time while also affording limitless selection. However, we’re all too familiar with the challenges that arise when it comes to fit.

For those willing to battle mall traffic, a more comfortably fitting shoe could very well be the reward. So before heading to your laptop for some shoe shopping, consider heading to your favorite brick-and-mortar store.

When looking for that Cinderella fit, there are some things to consider. The first rule is time of day. Since feet tend to swell as the day progresses, it’s better to shop from mid-day to evening.

Don’t guess your shoe size. Have your feet accurately measured. While many department stores typically don’t offer the service, there’s always a measuring device around, so ask a sales associate. As we age, our feet can expand a size or even two.

While having your foot measured, take note of its width. In order to achieve a truly comfortable fit, both size and width need to be taken into account. Shy away from compensating for shoes that are too narrow by going up a size. Instead, look for styles available in wider widths. While more trend-driven designs are typically available only in a medium width, you may be surprised by the wide-width choices available at independent fashion-comfort shoe stores.

When shoe shopping, don’t forget to consider your leg wear, especially when shopping for sneakers. If you plan to wear socks, bring them along. They can alter the fit of a shoe since they take up room inside.

Think about a shoe’s breathability for both health and comfort reasons. Sweaty feet can lead to a range of issues from athlete’s foot to skin conditions.

Lastly, if shoes don’t deliver immediate comfort in the store, don’t buy them. The likelihood they’ll feel better as you continue to wear them is low, no matter what a sales associate says.

Source: Footwear News | not affiliated with Aetrex Worldwide

5 Steps For Better Foot Health

By Kristen Stenerson

Dr. Andrew Weil, M.D., guru of integrative medicine, was in New York City at the Bryant Park Hotel last week with Australian podiatrist, Phillip Vasyli to introduce their program “Walkabout: A 28 Day Quest For Good Health” using their Orthaheel foot care products. Huff/Post50 asked Dr. Weil for the best tips on curing the common foot ailments that accompany aging. Dr. Weil’s suggestion? Movement!

Your feet can carry you far, approximately 5,117 steps each day, as one study shows. Kickstarting a life of better health doesn’t require you to be a marathon runner, according to Dr. Weil.

“In terms of physical activity, I think the goal is simply to be more active, to move your body every day,” said Weil. “Moderate physical activity is more effective than intense physical activity. Walking is one of best ways to maintain your emotional wellness.”

Looking to put the spring back into your step? Check out Dr. Weil’s five tips for better foot health.

Go Barefoot When Possible
When asked how to best care for your feet, Dr. Weil revealed that he opts to go shoeless. “I walk barefoot as much as I can,” said Weil. “Walking barefoot on natural surfaces: grass, soft ground, sand — I think that’s terrific.” So, go ahead — free those toes and bare it all!
“Everybody knows how to walk,” said Weil. “You can do it anywhere, and it carries the least risk of injury.” Park at the far end of the grocery store or office parking lot, or commit to a stroll around the block after dinner every night to boost your activity.
Make Careful Shoe Choices
There’s no doubt that women love a good pair of heels. Wearing them, however, may cause problems such as: bunions, corns, calluses, hammertoes or intense pain, according to WebMD. A new study found they also cause muscle strain. “For high heels, they shouldn’t be over a certain number of inches and you shouldn’t spend that much time in them,” said Dr. Weil. “So whenever you can get out of them, get out of them. I realize that women are going to be wearing them, but I think you want to be sensible about it.”
Keep Better Company
“One of the strategies that I always recommend is to spend more time in the company of people who have the habits you want,” said Dr. Weil. “If you want to be more physically active, spend more time with people who are physically active. If you want to eat better, spend more time in the company of people who have good eating habits.” (A 2007 study in The New England Journal of Medicine suggests obesity is contagious, because people pattern their own actions on friends’ behavior.)
Maintain Good Posture
Aging, at times, can seem like a fight against gravity. “As you turn 50 you’re normally feeling aches and pains. Your body deteriorates over time,” said Dr. Phil Vasyli. “One of the things I try to maintain is posture.” Aging can cause pain in the knees, the back, and the heels, according to Dr. Vasyli, which is why remaining aware of these pains is key. “Pay attention to how your body changes as you age,” said Dr. Weil.
Source: Huffington Post | not affiliated with Aetrex Worldwide

Soothe Your Cranky Baby With Foot Massage

Babies typically respond very well and almost immediately to reflexology techniques. It’s effective, natural, safe, and based on the principle that certain reflex points found on the feet and hands correspond to specific organs, muscles, bones and body systems.

By applying gentle pressure to particular areas in the feet, blockages can be released to restore the flow of energy within the body. This can help soothe a cranky baby or even immediately relieve tummy pains or constipation.

You can begin using reflexology at birth, and it can be used as a valuable tool for parents to calm their children in a loving way while bonding with each other. Reflexology can be used as a natural healing technique for acute illnesses as well as part of a preventative maintenance program for overall good health.

I have gathered some tips below on using reflexology with infants from 

 Finding time for reflexology

Babies get wiggly and it can be hard to find a time when baby is happy to be still to have his feet played with.

 For young babies you can try working on your baby:

  • As part of your massage routine
  • While asleep
  • While feeding
  • While rocking
  • In a carry pouch

 With older babies you can also:

  • Play this little piggy went to market or round and round the garden while pressing the relevant parts of the foot. A few presses here and there and you have a reflexology workout that is a natural extension of a fun game
  • During bath time

How often should you use reflexology?

  • For a specific chronic problem such as reflux or eczema, once a week for three to four weeks is the best way to start out. Results can then be maintained with bimonthly or monthly treatments.
  • Reflexology can also be used to maintain good general health, as an extension of your regular daily infant massage.

How to do reflexology

The basic formula of a reflexology treatment is simple.

  • Relax and bring blood flow to the foot with a quick warm up
  • Find the relevant reflex area
  • Apply a technique- Experiment with different techniques and find what works for you and your baby. This is likely to change as your baby gets older.
  • Continue technique application until symptoms stop or recede to an acceptable level. For more chronic conditions you can apply reflexology techniques consistently three times a day, symptoms or no symptoms. The goal is to break up the stress pattern. Over the course of several weeks, you should see improvement in any longer lasting symptoms.

 Popular techniques

These are techniques used by reflexologists mostly when working with adults. While these techniques are also valuable tools for working with babies and young children, as a parent working with your baby it’s  fine to invent your own techniques. The most important thing is to stimulate the appropriate reflex area and to alternate stimulating techniques with more relaxing ones. To improve the accessibility to specific reflex points you can use one hand to gently hold the toes back.

Relaxation techniques

Use stroking and milking massage strokes on the feet at the beginning and the end of the session as well as in between the stimulating reflexology techniques. This helps to take the intensity out of the session.

You can also make up you own relaxation foot massage, the more natural it feels to you, the more relaxing it will feel to your baby.

Stimulating techniques

Thumb Walking  

This technique helps to consistently hit the reflex points every time and is used by reflexologists to cover larger reflex points. This is the best way to massage the intestinal reflex area.

You can practice the thumb walking technique as outlined below and or watch the instructional video that follows.

Step 1: Grasp your thumb at the second joint. Bend and unbend the first joint.

Step 2: Rest your hands on your leg. Now bend your thumb at the first joint. Unbend it. Proceed to bend and unbend your thumb, taking small steps forward with each bend and walking down your leg.

Step 3: Now rest your fingertips on the surface of the arm. The thumb rests of the under side of the arm. Holding your fingers in place, bend and unbend your thumb on your arm. As you unbend your thumb, take a small step forward. Practice “walking your thumb” in a forward direction.

Your fingers stay in place until your hand is stretched uncomfortably. Reposition the fingers and keep them in place as the thumb again “walks” forward.

Step 4: Maintaining the position of your fingers, lower your wrist slightly. Do you notice your thumb is now exerting more pressure? Now drop your wrist lower. Do you feel even more pressure?

The amount of pressure you apply is controlled by lowering or raising the wrist. Leverage is thus created by an interplay of fingertips, wrist and thumb tip.

Step 5: As you practice the thumb walking technique on your arm, try to exert a constant steady pressure. This is most easily achieved by effective use of leverage as described above.

Note: The contact of the fingernail may create a comfort problem for the person with whom you are working. Be aware of the fingernail marks you may be leaving. If you are concerned about comfort or if you have long nails, use the flat of the finger or thumb to exert pressure or use a different technique.

Reflexology as a maintenance tool for your baby’s health

Used in this way reflexology can help your baby’s body to heal itself by detoxifying, relaxing and balancing it.

This routine can be used on a daily basis and can help to detect and even treat imbalances before your baby experiences any symptoms.

The reflex area for solar plexus is the foot’s number one point for relaxation.

Gently press your thumb there while holding around the foot with the rest of your hand.

Make small circular movements until you feel a subtle “let go” from your baby, almost like an exhalation.

Do both feet simultaneously.

Step 2

Start by the arrow on the right foot and press a little bit with your thumb. Stay a moment and try to feel the area. Are there any small irregularities just under the skin?

Massage the area gently, and move up slowly, feeling each and every little bit of the area until you reach the end of the pink color on the left foot. It can be repeated several times if your baby doesn’t protest; this will stimulate the colon and the bowel movements.

Step 3

The kidneys belong to the eliminating system of the body; they filter the blood.

Massaging the kidney points can be a great stress-reliever.

Start at the top on the right foot where the kidney area is located and massage gently for a while, then move down along the ureter and end up at the side of the foot where the bladder is situated. It is not visible on the picture, but the bladder area begins exactly where the green color ends.

Massage lightly, one foot at a time.

Step 4

You might hear a little cough when you start massaging the lung area.

Start from the bottom of the area and work your way up.

Massage one foot at a time.

Step 5

End your massage with the sinuses. These areas should be caressed. Put all your love into the massage and softly press on each toe.

If your child has a cold, this could help release mucus and clear the head.

If you feel like continuing, then massage other parts of the foot. This is the time when the two of you are sharing a deeply relaxing and loving experience. It doesn’t matter so much if you do it right; what matters is that you both enjoy it.


Improve Your Health With Wine

Sometimes after a long, hard day, sitting down with a nice glass of red wine just feels right. Of course, just as with most things, moderation is important. Drinking wine in large amounts regularly does more harm than good, BUT a glass here and there can actually add to your overall health.


High-fiber Tempranillo red grapes—which are used to make certain red wines can actually have a positive effect on cholesterol levels, according to a study from the Universidad Complutense de Madrid in Spain.

Healthy study participants who consumed the same grape supplement found in red wine saw their LDL, or “bad cholesterol,” levels decrease by 9% among healthy. Participants with high cholesterol experienced a drop of 12%. High levels of LDL is what can cause arteries to stiffen and blood pressure to rise, so it’s important to be sure you keep that in check. Great news is, red wine in moderation can help with that!

Improved Memory
Resveratrol, found in red wine, may be key to keeping your memory sharp, says Philippe Marambaud, PhD, a senior research scientist at New York’s Litwin-Zucker Research Center for the Study of Alzheimer’s Disease and Memory Disorders. It has been shown to hinder the formation of beta-amyloid protein, which is a plaque found in the brains of people with Alzheimer’s.

Immune Boost

A 2010 study in the American Journal of Epidemiology found that among 4,000 faculty members at five Spanish universities, those who drank more than 14 weekly glasses of wine for a year were 40% less likely to come down with a common cold. Antioxidants found in red wine are believed to fight infection and protect cells against the effects of free radicals, which may play role in cancer and other diseases.

Clearer Skin

Resveratrol, found in red wine, is able to inhibit the growth of acne-causing bacteria longer than benzoyl peroxide. Topical application on the skin is not as effective. Resveratrol must be ingested for maximum efficacy.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Avoid Cold & Flu This Winter

‘Tis the season – cold & flu season. It seems the Northeast is getting hit very hard this year with all sorts of illnesses: flu, strep, stomach bug, you name it. As a certified health coach, I believe many illnesses commonly suffered can be avoided by making simple dietary changes and supplementing with natural immune support when needed. Rather than relying on pharmacies and prescriptions, I like to give my body the natural support it needs to fight off illness and feel its best. When your body is functioning optimally, it is much less likely to get sick, and if you do get sick, the duration will be much shorter.

Some of my all time favorite winter supplements include:

  • Organic Elderberry Syrup: A powerful antiviral that tastes great too! Perfect for fighting off the flu.
  • Garlic: Anti-microbial power that is great for boosting the immune system. It’s most powerful when eaten raw, so I like to chop it up and use in in dips like guacamole and hummus.
  • Young Living Thieves Essential Oil: An anti-microbial blend of essential oils that supports the immune system. I like to diffuse it to clear the air of germs, clean with it, apply it to the soles of my feet to prevent illness and it can also be taken internally as well.
  • Epsom Salt Bath: A relaxing way to pull toxins out of the body. I like to mix lavender essential oil to boost relaxation and reduce stress as well.
  • Probiotics: Replenishing your body’s “good” bacteria will help you to fight off the “bad” bacteria that cause illness. Improving the function of your gut is vital, as this is where the majority of your immune system dwells.
  • Alive Organic Vitamin C powder: Vitamin C can help reduce the duration and severity of colds. Unlike many chemically processed vitamins, this food-based supplement is easily assimilated and digested.

Of course, supplements are great to help support your body, but it is also essential that you maintain a healthy, balanced diet to keep your body feeling its best. Reducing or eliminating sugar is essential to good health. One of the reasons so many people get sick during the holidays is because of the high consumption of sugar, which compromises the immune system. I also like to suggest limiting or eliminating dairy products, as these are mucous producing, which is obviously not ideal during cold and flu season. You don’t have to live a life of total deprivation but making sure your diet and supplementation focuses on whole foods, with little processed “junk” food can really work wonders for your health! Here’s to a happy, healthy winter!

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

How to Find the Running Shoes That Suit You Best

By Lauren Bowen

Running is easily one of the healthiest things you can do for your body. It can raise your levels of good cholesterol, improve your lung function and even prevents cancers like breast and colon cancer from developing!

However, a bad pair of running shoes can instantly take your run from excellent exercise to injury. The wrong kind can hurt you; the right kind can propel you toward running success!

But how do you know which shoes to choose? Here’s what you need to know.

How to Find the Running Shoes That Suit You Best

1) Know Your Needs

Every runner lives a different lifestyle, and running shoes are designed to meet specific needs. Start by determining the type of running you do (or the type of running you want to do).

Do you exclusively run on pavement? Or are you more the type to hit the trails? Do you run long distances that require a little extra support? Or are you mostly looking for a cross-training shoe that can be used in the gym?

Here are your options:

  • Road-running shoes
  • Trail-running shoes
  • Cross-training shoes

2) Nail the Fit

Well-fitting running shoes should feel snug, but not tight. Experts suggest that you should be able to slide your feet out without untying them. Here are a few more tips to help you nail the fit:

Heel: Choose a shoe that allows a small amount of heel movement without too much slippage. You don’t want any rubbing or irritation!

Instep: Avoid any shoe that feels tight or pressured in the ball of the foot. Your toes need enough space to spread naturally. Think the shoe feels right in all other ways? Maybe try lacing it up a different way before you give up on it.

Width: In a properly-fitted shoe, you should be able to pinch approximately a quarter of an inch of material or so at the widest part of your foot. If it’s too narrow, you will feel your pinky toe bumping up against the side. Avoid this!

Length: When choosing your shoe size, keep in mind that your feet will swell over the course of your run. Give yourself approximately one thumb’s width of space to the end of the shoe when standing.

Flexibility: A nicely fitting shoe will flex where your foot flexes. Ensure that it creases at the same point or you may experience pain in your arches.

3) Understand Your Tendencies

Every runner is unique, and we all have funny tendencies! Check the wear on your former pair of running shoes. Do you see heavier wear along the inside edge of your shoe? You may be overpronating (running with an exaggerated inward roll). Do you see more wear on the outside edge? Odds are you’re experiencing supination, or outward rolling.

If you run with overpronation: Overpronation is fairly common in runners. Look for a shoe with stability control—sometimes called an ‘outer post’—to help guard against knee pain and injury due to overpronation.

If you run with under-pronation/supination: Look for a shoe with extra cushioning and flexibility to help reduce impact.

4) Test Your Choices

If you are fortunate enough to shop at a specialty running store, be sure to get the advice of a sales associate when you’re there! Try the treadmill each time you test a new pair of shoes, then have the specialist record your run in slow motion. This can give you excellent insight into your running tendencies.

Second, it’s always a good idea to try running in every pair you try. Don’t settle for just walking around the store.

What Not To Do

It’s so easy to rush into a bad purchase if you get sidetracked by one of the following common mishaps. Don’t fall into these traps!

  • Buying for looks. Buy what feels good, not what looks cool. It’s so easy to ignore the fit in favor of the one you like the look of.
  • Shopping too early in the day. Shop when your feet are at their warmest (at the end of the day) so you don’t risk buying a size too small.
  • Buying shoes that are too small. People can be self-conscious about the size of their feet. Don’t buy in your vanity size; buy what fits!
  • Assuming your size without testing a few. The size you usually wear in a street shoe may not be the perfect fit in a running shoe. Try a variety!

In general, a good pair of running shoes should last you for between 400 and 500 miles of running. If you’re a regular runner, this is probably 3-4 months or so. So take the investment seriously!

Source: | not affiliated with Aetrex Worldwide