Monthly Archives: September 2018

Foot Pain and Fitness after 40


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Foot pain after 40 (or any age actually), can be debilitating and demoralizing. It can have many causes ranging from internal or external derangement caused by trauma, disease or injuries. Knowing the cause of your foot pain will guide you to the proper treatment.

Common Causes of Foot Pain

The most common internal derangements of the foot that result in pain include flat feet, bunions, plantar fasciitis, Achilles tendonitis, Morton’s neuroma, heel spurs, or toe malformations (of course this list is NOT exhaustive). Arthritis, including gout, or osteoarthritis can result in foot pain. Diabetes causes foot pain when the nerves or blood vessels are damaged. All of these causes of foot pain are aggravated with excessive body weight. In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating I have the best plans for you that take your conditions into consideration.

External deformities that can cause foot pain include calluses or corns, plantar warts, heel fissures, ingrown toenails, and overlapping toes.

Whatever the cause of the pain, it can be debilitating because it affects your ability to move comfortably. The types of pain vary as well, it could be muscle pain, muscle spasms, aching, nerve pain, bone pain or referred pain (pain not originating in the foot but from somewhere else. The types of pain can give you a clue as to the cause

Who can help me?

Of course on the internet there are a myriad of places to read about causes and treatments for foot pain. But did you know that there are actually doctors who specialize in the foot exclusively? They are called podiatrists. Podiatrists are highly trained specialists who focus on the foot and ankle in their training. They are doctors of podiatry, which is a branch of medicine, but they are not medical doctors in the average sense as having gone through medical school THEN focusing on the foot. They are educated entirely under the auspices of podiatry.

This group is the best one to turn to when you encounter foot and ankle problems. Your primary care doctor may refer you to a podiatrist early in your presentation to them or after your symptoms persist in spite of their treatment efforts.

Can I prevent foot pain?

Maintaining overall health, a proper weight, and managing any chronic diseases (such as gout or diabetes), will improve your chances of NOT experiencing foot pain that interrupts your life.

The foot is made up of many bones (26), joints (33), and muscles, ligaments and tendons (100), so you can see that there are many places things could go awry.

Focus on maintaining foot strength, and flexibility can keep your feet in top shape.

If you have diabetes or arthritis check with your doctor before embarking on any new movement or exercise program.

Recommended Movements recommends the following to maintain the health of your feet. Click on the link  for specific instructions.

Toe raise, point and curl
Toe splay
Toe extension
Toe curls
Big toe stretch
Tennis ball roll
Achilles stretch
Doing these movements can reduce your risk of injury, improve pain, increase the flexibility and strength of your feet.

If pain persists, then make sure to go see your local podiatrist!

In League City, Texas, where I am from, we have many options. One that I can recommend because my husband used them is South Texas Foot Specialist.

One way to ensure that you attain and maintain your fitness after 40, is to ensure that your foundation is strong and flexible. Don’t forget about your feet!

If you need help deciding on the best exercise and diet program for you to regain your health in mid-life, I have your solution. My ebook guide called Second Chance at Health-Learn to Love Active Living and Clean Eating is your last guide that you need.

Order the book now, or go to my website, Fitness After 40 with Nursechrisp to discover more about it. Buy Book NOW

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Pre-Diabetes and Fitness After 40

Pre-Diabetes and How to Lower Your Blood Sugar

Have you just been told that you have pre-diabetes?  You may have been  told this after having a lab test that checks your blood sugar or your hemoglobin  A 1 C.

Once it is determined that your blood sugar is too high and you are at risk for diabetes you need to do something about it. Pre-diabetes is one of the conditions that can be managed with diet and exercise. But what?

In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can show you the eating plans and exercise plans that can prevent this disease from getting worse.

In this post I’ll discuss the basics of pre-diabetes, how to monitor your blood sugar and what you can do on a daily basis to bring your blood sugar back to within normal limits.

The basics of pre-diabetes.

This condition is the time when your body is having difficulty managing your blood sugar within normal levels. There are approximately 3 million cases per year. It has been shown that over 70% of people diagnosed with pre-diabetes will develop diabetes. Pre-diabetes should be taken very seriously.

Pre-diabetes means that you have your fasting blood sugar has been identified as being above the normal levels, but lower than the diabetic levels. Doctors may call this impaired fasting glucose, or impaired glucose tolerance. There are usually no symptoms other than the elevated lab test.

Pre-diabetes may be diagnosed when:

The fasting blood sugar is between 100-125 mg/dl

The HgB A1C is 5.7%-6.4%

OGGTT 2-hour blood glucose is between 140 mg/dl – 199 mg/dl

What are the dangers of pre-diabetes?

The danger of being pre-diabetic is that without intervention, the sustained abnormally high blood sugar will result in full-fledged diabetes. Having consistently elevated blood sugars affects your kidneys,  nervous system, and cardiovascular system.

If you are diagnosed with pre-diabetes, your doctor may put you on a medicine. While this may be an appropriate step, I would rather you become more active and make better food choices rather than take a pill. If you are the same, sometimes your doctor will recommend therapeutic lifestyle changes for 3 months, and if there is improvement, then they may not recommend medicine.

How to monitor your pre-diabetes?

A diagnosis of pre-diabetes means that you should be tested for progression to diabetes every two years. This is the time frame generally recommended. This should be done by testing of fasting blood sugar and the hemoglobin A1C. The hemoglobin A1C test indicates the average blood sugar over 3 months.

This seems way too long for me…I recommend that if you are making serious lifestyle changes that you should check your blood sugar and A1C after 3 months! This will show you that you are actually making a difference in your health and will keep you focused on maintaining those changes. If you want to monitor your blood sugar and A1C more often than your insurance company will pay for it, you can purchase the test yourself. Go to my site, Ulta Labs Nursechrisp to order your test today. If the test is abnormal, take it to your doctor for evaluation!

Can you cure pre-diabetes?

Yes, if you have pre-diabetes that is related to lifestyle choices there certainly are changes that you can make to reverse the slightly elevated blood sugar. Below are some simple ways to decrease your blood sugar if they are related to life style.

What can you do on a daily basis to reduce your blood sugar?

Maintain a healthy body weight, losing as little as 5% of your body weight can improve your blood sugar. If you lose 10% you are well on your way to improving your chances of not developing true diabetes.

Limit the amount of high carbohydrate foods.

Limit your daily carbohydrate intake to between 20-150 grams of carbohydrates per day.

Increase your daily movement. It has been demonstrated that walking briskly for 10 minutes after each meal can lower blood sugars.

If you have been diagnosed with pre-diabetes, don’t despair! You can reverse it by focusing on making lifestyle changes.

If you are at a loss of where to start, I can help. I have written an ebook that can guide you to discovering the best diet and exercise plan that is right for you! You can buy the book now! Second Chance at Health