You’re not alone. Over 80% of us do. There are many ways to go about it, but the following are tips to make it last over a lifetime:
· Avoid a diet with too much red meat, potatoes, processed foods, butter, and sweets.
· Include stress management activities in your DAILY life.
· Quit drinking sugar-sweetened or artificially sweetened beverages.
· Get enough sleep every night.
· Walk briskly 2 to 4 hours a week.
· Aim for no more than 1 hour of television watching per day.
· Drink alcohol moderately.
· Lift weights twice a week.
· Do 150 minutes of aerobic exercise each week at a “somewhat hard” intensity.
These were taken from the June 2016 IDEA Fitness Journal. They work, but they require you to make a complete lifestyle change and stick with it, well, for LIFE!
Most of us have experienced heart burn. Heart burn is also called acid-reflux disease or gastrointestinal reflux disease (GERD). It is caused by an increased production of acid in the stomach and by the relaxation of the valve at the base of the esophagus called the esophageal sphincter which allows acid to move up the esophagus.
Common Foods to avoid:
Caffeinated beverages (Coffee, tea and soda) (caffeinated and decaffeinated)
Alcohol (Beer, wine and liquor)
Foods with high fat content including milk
Tomatoes (including ketchup)
Activities to avoid:
Eating large meals
Eating within 3 hours of going to bed
Eating within 3 hours of exercising
Drinking sports drinks during exercise-stick to plain water
If you suffer from heart burn, try to avoid the above items. Keep a journal of your diet and activity and when your symptoms occur. If you do not see improvement, discuss medication options with your doctor. If you are not getting relief with avoiding the above food and activities and mediations, you may be a candidate for a surgical procedure to control your symptoms.
If you're like most women, you have painful periods. We all tend to go through this from time to time. But if the pain comes back month after month, and is accompanied by other symptoms, it could be endometriosis.
Endometriosis is a condition where the cells of the uterine lining (the endometrium) grow elsewhere in the body. This abnormal growth can cause pain, because these cells shed and bleed just like your uterine lining does during your period.
How do you know if you have endometriosis? The only true way to make a diagnosis is to cut into the body and examine the cells. However, there are many symptoms that can clue your doctor in:
I was diagnosed in my early 20's and underwent 2 surgeries. I went from being barely able to walk to living a relatively normal, and pain-free life. Don't avoid this issue. See your doctor for help!
We began April with April Fool’s Day, a day when many think it is funny to announce a pretend pregnancy and see the response. However, April 24-30, 2016 is also Infertility Awareness Week, where the other side of the line does not find those jokes too funny.
The National Infertility Awareness movement began in 1989, The Department of Health and Human Services recognized National Infertility Awareness Week in 2010.
This topic affects me personally and I often struggle with it during the holidays and family functions. From my wedding day until now, someone has always asked the dreaded question, “When are you going to have a baby?”. It seems innocent enough, but it opens a big can of soggy worms when someone has been struggling with fertility, especially if there is a long story behind it. Often the person who asks regrets the question and feels bad about the response.
Infertility is a disease that has medical specialists to diagnose and treat the illness. 1 in 8 US couples of childbearing age is diagnosed with infertility. Men and women both struggle with infertility for many difference reasons and everyone handles it in their own way. Infertility can be expensive, disappointing, frustrating and depressing. It often leads to feelings of failure and marital disputes.
Being aware of infertility and sensitive to the disease process can help you be a more informed and supportive person to those in your life that may be struggling. Please be considerate and ensure that others around you follow your lead when it comes to addressing infertility among family, friends and even strangers. What may seem innocent to one can be quite hurtful to someone diagnosed with infertility.
The RESOLVE group (a non-profit The National Infertility Association, Est in 1974) has issued the following:
25 Things to Say (and Not to Say) to Someone Living with Infertility
I know we harp on it a lot. But heart disease is the number one killer of women over the age of 50. It’s also something that can usually be prevented. You know the drill for prevention…exercise, eat right, get plenty of sleep, and decrease your stress levels. Here’s some things you might not have known:
· Heart attacks happen earlier and are more life-threatening in women.
· Abdominal fat is more strongly associated with early death in women than in men.
· Type 2 diabetes is a stronger risk factor for stroke in women than in men.
· Women 60+ who have type 2 diabetes also have higher levels of hypertension.
· Exercise can help, but women need to exercise more and at a greater intensity than men to reap the rewards (IDEA Fitness Journal, 2016 March).
Hopefully this motivates you to get out there and get moving! How much exercise is enough? It depends on who you’re talking to. At a minimum you need 2 hours per week of activity. That translates into 20 minutes of exercise on 6 days of the week. On the 7th day you can rest.
Please don’t be a statistic! Take care of your heart and it will take care of you. Now if you’ll excuse me, I need to go get in a walk.
The CDC declared March 6-12, 2016 to be National Sleep Awareness Week. I cannot stress the importance of getting adequate sleep each night. Many of my colleagues tease me for going to bed so early each night, but I know my body and my needs. The American Academy of Sleep Medicine and the Sleep Research Society recommend adults need 7 or more hours of sleep each night to promote health and well-being. Many admit they do not routinely sleep for this duration.
So what’s the big deal if you do not sleep for a least 7 hour most night? Research has shown that adults who do not get enough sleep are more likely to suffer for chronic medical conditions that include obesity, high blood pressure, diabetes and poor mental function.
It may seem easier said than done. Here are some tips to help you get a better night sleep. Make a family routine and plan your evening to allow ample time to get ready for bed and asleep by the necessary time to get 7 hours of sleep. Further tips to help aid in a good night sleep include:
· Avoid eating 2-3 hours before bedtime
· Avoid alcohol, nicotine & caffeine before bedtime
· Avoid exercise 2-3 hours before bedtime
· Turn off all electronics 1-2 hours before bedtime
· Avoid checking email or working prior to bedtime
· Keep your bedroom cool and relaxing
· If your partner disrupts your sleep, consider sleeping in separate rooms
· Consider aroma therapy lotions or a white noise machine to aid in sleeping
If you have tried all of the above for a week and are still struggling to sleep 7 hours night, talk to your doctor about medication supplements or a sleep study. Your sleep is essential to your health! So stay healthy and take care of yourself!
A stuffy head can be so annoying! It makes breathing through your nose difficult and can cause bad breath, headaches, sore throats, and shallow breathing. When this occurs it's easy to reach for an over-the-counter drug. These work but they don't really fix the underlying problem, which is bacteria or fungus in your nose. What's more, long term use of OTC's can also lead to digestive problems, chronic fatigue, and even bone loss!
There are healthy alternatives and these are listed below:
UGH! The word alone makes most women cringe. It's that mushy, lumpy appearance of the skin in our thighs, buttocks, and belly. It is caused by fat cells that lie over untoned muscles.
So how do you get rid of it? Unless you have surgery, you really can't. However, you can do things to make it look better:
The good news is these things work. The bad news is you will have to do them for the rest of your life if you want to maintain the results.
As for me, I'll do what I can but have already embraced the idea of wearing capris over shorts. A girl's gotta do what a girl's gotta do!
I've been having a lot of dental issues lately. What's worse, the older I get it seems the more sensitive my mouth is to the procedures. OUCH! It has caused me to research better ways to care for my mouth.
Here's what I learned:
September is national ovarian cancer awareness month. As a women reading this blog, it is essential that you are aware of this very horrible disease because it is the deadliest of all gynecologic cancers. Because there is no routine testing for it and symptoms can be vague, ovarian cancer is often diagnosed in later stages. 1 in 75 women will develop ovarian cancer.
Many women believe that as long as they continue to see their gynecologist and get routine PAP smears, they are covered. It is important to know that PAP smears DO NOT test for ovarian cancer.
Signs of ovarian cancer may be different for every woman. It is important to know your body and trust when you notice changes. These signs may not be related to ovarian cancer and could be related to a noncancerous condition. Ovarian cysts have very similar symptoms. It is important to work with your medical provider to determine the cause of your symptoms.
· Feeling full quickly
· Abdominal or Pelvic pain
· Needing to urinate more frequently
· Changes in bowel movements
· Increasing abdominal size
· Weight loss
· Feeling tired or low energy
Higher risk of ovarian cancer occurs in women who are:
· Older than 55 years of age
· Post-menopausal women with ovarian cysts
· Did NOT give birth to a child
· Family history of ovarian cancer
· Personal history of breast, colorectal or endometrial cancer
If you feel have any of these symptoms, talk to your doctor about ovarian cancer being a potential problem.
I've always been a big water drinker. Growing up, water was a mainstay. My family of 10 went through milk and juice way too fast, and soda was a rare treat. So I grew accustomed to water and that carried over into my adult life.
We've all heard the advice: drink eight glasses a day. But recently, there was a lot of press about the fact there is no scientific evidence to back up the 8 glasses/day suggestion.
OK. Sure. But that doesn't mean that there aren't many benefits of drinking water. The most obvious is that it is calorie-free. For those who don't want the nutritionally-void calories of soda and some juices, water is a great option. And if you don't mind drinking from the tap, you can save a ton of money too.
The other significant benefit of drinking plenty of water each day is the fact that it cleanses your body. Think about it: all that water you're slugging is making its way through your body, keeping things hydrated and moving the waste along.. Kidneys and bowels function better if they're getting plenty of fluids, and water helps energize muscles.
My co-workers know that I'm a big water drinker. I have a 32-ounce bottle that I fill two or three times per day, and they see me heading to the restroom every hour or so---another benefit because I'm not sitting at my desk for several hours at a time.
So why not get up and pour yourself a big glass of water?
Do you feel like your metabolism has slowed down? Are you gaining weight? Are you tired all the time? Has your sex life taken a vacation? You could have a low thyroid, also known as hypothyroidism. As many as 30% of women have this disease.
Your thyroid gland is located just below your Adam's apple and produces two hormones (T3 and T4) which control your metabolism. When production of these hormones is impaired, a low thyroid issue results.
What are the signs of hypothyroidism?
If you suspect that you may have this disease, call your doctor. They can run a simple blood test and can put you on a prescription hormone to correct the problem. There are other things you can do to support your thyroid and these include:
Your thyroid is an important organ that impacts every other area of your body. Take care of it for a healthy and happy life!
You may have noticed tiny little veins showing up on your legs. These are called spider veins and were named because they tend to look like a spider's web. They twist and turn and this causes them to show through the skin. Spider veins are typically harmless but they can be unattractive which might impact your self-esteem. They can be hereditary, although women also get them if they are obese, stand a lot, or are taking hormone medications.
Varicose veins are bit more serious. They are larger in nature and more swollen so they really stand out. They twist as well and can cause pain and also blood clots in the leg. They are also hereditary and can sometimes develop when you are pregnant or have health issues.
The good news is that both types of veins can be treated or eliminated. Start with your diet. Make sure you are getting plenty of fiber and water and eat blueberries whenever you can. These have been shown to improve the microcirculation in your vein linings. Also be sure you are exercising aerobically at least three times a week to improve your circulation. The added benefit is it will help you to lose weight if needed.
If you are experiencing pain in your legs, try to elevate them as much as possible. You can also purchase compression socks or hose online which will do wonders for your feet and legs if you have to stand for long periods of time.
A visit to your doctor is recommended if you can't stand the sight of your veins or they are causing too much pain. There are many procedures the doctor can do in their office to help. The first is called sclerotherapy and involves injecting a saline solution into the vein. This will cause the vein to eventually collapse and disappear in 6 weeks.
A more invasive procedure is done under local anesthesia and involves inserting a laser into the vein. A beam of light is then pulsed through the vein causing it to collapse. Instead of a laser, your doctor may insert a tiny catheter instead and then blast some radiofrequency waves to collapse the vein. Either way you should see good results.
For serious varicose veins your doctor may recommend a more invasive surgery done in the hospital. During this procedure the veins are tied off or completely stripped from your body. The results and also very good.
This time of year, many people spend a lot of time traveling. Long car rides and long flights increase the risk of a deep vein thrombosis (DVT) or blood clot. DVTs commonly occur in the legs, but can also form in the arms. The biggest problem with DVTs is that they can travel to your lungs and cause a pulmonary embolism. It is essential that you are mindful of causes and do your best to prevent them.
Those at HIGHEST risk:
Sitting for extended periods of time
Birth control or hormone replacement therapy with Estrogen
Injury or surgery to an area
Age greater than 60
Blood disorders than make your blood thicker (factor V Leiden)
Signs and Symptoms of a DVT :
Unfortunately many are not aware that they have a DVT until it causes further problems.
Swelling of the leg
Pain or tenderness in the leg (especially when walking)
Warmth to the area
Redness in the area
If a DVT travels to the lung, it can cause a pulmonary embolism or PE. The clot blocks the major vessels to the lungs and can be fatal. Symptoms of a PE include:
Unexplained shortness of breath
Pain with breathing
Coughing up blood
Fast heart rate
If you have any signs or symptoms of a DVT or PE, you should immediately go to an emergency department for evaluation and treatment.
To prevent a DVT:
Avoid a sedentary lifestyle
Maintain a healthy weight
Move around frequently
If you cannot walk around, exercise your legs while sitting (raise and lower heels with toes on the floor, then switch and raise and lower toes with heels on the floor).
Wear loose fitting clothing
Talk to your medical provider if you are at high risk for DVT
A healthy pregnancy begins before you even try to conceive. Many women are unaware of their pregnancy for several weeks. Development of essential features begins immediately. Thus it is important to have a healthy lifestyle prior to planning pregnancy. Typically when you are trying to get pregnant, you should lead a lifestyle as if you already are!
Maintain a healthy weight
Eat a healthy, well balanced diet
Avoid raw meat
Limit seafood (too much mercury)
Avoid excessive caffeine
Avoid tobacco, alcohol and street drugs
Continue your exercise regimen
If you have chronic illnesses, discuss them with your medical provider
If you take medications (prescribed or over-the-counter) discuss them with your medical provider to determine which are safe to continue during pregnancy
Take a folic acid supplement with 400 micrograms to avoid neural tube defects of the spinal cord
Wash hands frequently and avoid people who are ill
Avoid environments that can cause harm: radiology, smoky rooms, newly painted rooms, garages with car exhaust, cleaning chemicals
It's getting to be that time of year. The days are getting longer, the sun is shining bright, and sunscreen should now be sitting prominently on your counter.
We all know the risks of sun exposure. Too much can wreak havoc on your skin causing burns, premature aging, dark spots, and even cancer. If left unchecked skin cancer can spread and cause death. That is why sunscreen should not be taken lightly (pun intended)!
Here are some tips for staying safe this summer season:
Enjoy the outdoors and the sun but be safe!
Recently there has been a lot of talk about low grade inflammation in the body. It has been linked to all kinds of health problems including osteoporosis, Alzheimer's disease, heart disease, fibromyalgia, cancer, dental issues, and multiple sclerosis.
The longer your body remains inflamed, the greater your risk of developing these diseases.
So what causes low grade inflammation? Stress is definitely a factor. You should do all you can to reduce or eliminate your stress. Great ways to do this are to exercise, meditate, get plenty of rest, and avoid difficult situations whenever possible.
Diet is another extremely important factor and is the main cause of low grade inflammation. Certain foods will increase the acidity of your blood, making your body work harder. These foods include soda, artificial sweeteners, processed foods, fast foods, meat, and dairy products. If most of your diet consists of these items then you probably have low grade inflammation.
Now I know what you're thinking. How on earth can you cut these food items out? They are the mainstay of the American diet. The good news is you don't have to. Instead, you just need to eat plenty of fresh fruits and vegetables along with these items. Fruits and vegetables are very alkaline and will neutralize the acid in your blood. That is why our government is pushing at least 5 servings a day (and ultimately 9) for good health.
If you're not a fruit and veggie eater you can start out slowly. Have a salad with a meal or make a fresh juice to sip with that cheese and cracker plate. Eventually increase your servings of the healthy stuff. You will find that you get full quicker due to the fiber content of fruits and vegetables. You will also likely lose some weight. Best of all, you will go a long way in preventing disease.
We have made several recommendations on how to keep up with our New Year’s healthy resolutions. Most of us start out with that ambition of a new year’s resolution and then our focus dissipates. Many of us need some motivation to continue with our workout goals. Right now we are approaching summer; the thought of putting on shorts or a swimming suit should aid in that motivation.
My work group formed a 12 week weight loss competition. It starts right after we over indulge in Easter candy! Each person contributes $25. You start with a baseline weight. Then you exercise and diet without the use of diet supplements. Each week you check in with the leader for a private weigh in. Personal weights are never disclosed to anyone but the leader. At the end of 12 weeks each member of the group is ranked by percentage of weight lost rather than actual weight loss to keep it fair. You can divide the winnings by 1st, 2nd and 3rd place or go all in for one winner to take it all.
The success behind this method is that you have a group of supporters who are all trying to attain a common goal. You’ll see a reduction in the amount of junk food and desserts brought in. You’ll see healthier lunches and snacks. You’ll see different workout plans and ideas. You’ll even see an improvement in moral and self-confidence as people improve their body image. But best of all is that the competition with a monetary reward tends to perk up your personal motivation resulting in greater success.
You can keep it fun and encouraging, bring in healthy snacks and recipes to share, plan a day or two each week to do a group work out after work. Take a brisk walk on your lunch breaks. Encourage people to use the stairs instead of the elevator. Negotiate with a local gym for a group discount for membership. Provide members with encouraging notes. Have an additional competition for cutest workout outfit or fun shoes.
I encourage you to lead your own work group weight loss competition. Keep it fun and hope that everyone has success, but strive to win the competition!
I was talking to my brother-in-law the other day about tea. He is trying to give up soda pop and is using tea as a substitute. So far he has not been successful because he hates the taste of tea. This surprised me. I drink a ton of tea in the winter months and have always found it to be quite tasty. Like most things, it is probably an acquired taste.
There are many health benefits to drinking tea that might get you motivated to sip a cup:
In our culture tea tends to be the beverage folks turn to during times of stress or illness. It can be so much more than that, though. I urge you to give tea a chance. You may find a new and healthy drink!!
I recently injured my back and my doctor suggested I try some water therapy to help with the pain. So I shopped around and found an affordable local pool that also had a lovely hot tub. Three weeks later and I am starting to feel human again!
Why is water so good for you? Because it cuts down on the gravitational pull. When you move in water, there is less strain on your muscles and joints. That means you can move more freely with less pain. In my case, walking on land really hurt my back. But I could get in a pool and walk laps with ease. I then followed it up with 10 minutes in the hot tub to further relax the muscles. Heavenly!
If exercising is not your thing, you may find that a water workout is the answer. Shop around and see if there is an affordable pool in your area. Many of them will offer water aerobics classes that are fun and a good way to meet people. Or, you can opt for a solitary workout such as walking laps or doing leg lifts on the side of the pool. If you know how to swim then swimming laps, particularly the front crawl and back stroke, will strengthen your core while also giving you a great cardiovascular workout.
Don't be shy. Dive right in for a fun a healthy workout!
I recently took a required customer service course for my place of employment. At first I thought it was silly, everyone knows customer service. Our parents raised us to be polite, smile, say please and thank you, and don’t gossip. But when you look around your workplace and your home life, how often are those old fashioned manners being used? I realized that even I had horrible manners, especially when it came to interactions with those closest to me. Appreciation and pleasantries are often overlooked. So I thought I would share with you a few highlights of what I took away from my day of training.
First, when communicating with people, the words you use are actually only 7% effective. What is most important to people is showing how much you care. Therefore our body language and our tone make up 93% of how people interpret our message. Effective communication includes words, attitudes, and emotions.
Second, people want to trust you. So qualities such as integrity, commitment, advocacy, respect, and excellence come into play. You can talk all you want, but your actions have to back up your words in order for people to trust what you say.
Third, actively listening is essential in a conversation. Sit down when possible, make direct eye contact, ask questions and most importantly, don’t interrupt when someone is talking to you. Often we are too busy thinking of a response or trying to find a solution to the problem that we forget the most important thing to help someone feel better is to simply listen.
Fourth, when someone comes to you with a problem, they may not be expecting you to resolve it for them. They may simply want to vent. Furthermore, you may not be in a position to help them with their problem. It is important to actively listen, express your feelings “I’m sorry that you are going through this”, and show empathy “I can understand why that is upsetting you”.
Fifth, keep in mind there are behavior styles, cultural styles, and generational styles of communicating and be careful not to jump to conclusions or judge. Understanding personality types and behavior styles of other people will really improve communication.
Sixth, find the good in people. There is always something to compliment someone on. People appreciate positive feedback and appreciation for the work that they do. This applies to both the workplace and home. Try to acknowledge positive actions around you. Reinforce good behavior and deeds.
Finally, don’t gossip. It just creates a mess! When someone comes to you to gossip or complain about someone, first listen, second direct them back to the person they are having a problem with to communicate with them directly, and third don’t talk to anyone else about the conversation!
We write a lot about healthy eating on this blog. Everyone knows that we should be eating more fruits and veggies, more natural foods, less processed garbage, less red meat, etc.
But many of us still shovel cheeseburgers and French fries and soda into our mouths. Why is that??
I think in my case, it’s an “all or nothing” mindset. I get to a place that I call “the zone” in which I plan my meals, have plenty of healthy options, and avoid the junk. It works for a week, maybe a month, even 6 months. But then I start to fall back into my old habits and the pounds start creeping back up and my mindset becomes “I already blew it, so I may as well enjoy this doughnut!”
Plus, I love the taste of food. I’m guessing a lot of you can relate: some foods taste delicious, so I want to continue to enjoy them and I consciously choose to keep eating. I’m going to be brutally honest here: there have been times when my stomach was full, almost to the point of discomfort, and I still inhaled an extra slice of pizza or another piece of candy. WHAT IS UP WITH THAT?
It’s self-destruction, that’s what it is!! And it needs to stop. A lot of experts say that when we overeat it’s filling a void, so we need to figure out what the void is and take care of it with something other than food.
I think my void is boredom. Food is enjoyable and comforting and it’s fun to go to a restaurant with Dave and gab about our day while a server brings us delicious food.
But we know it’s bad for our health and finances, so we’re trying to do more cooking together and we’re trying new recipes to keep it fun. We actually sit down at the table to eat rather than in front of the TV, which “kind of” feels like we’re out at a restaurant. LOL. Plus, we always feel soooo much better on the nights when we stay in and cook, and we seem to appreciate the times we go out to eat if it’s not an everyday occurrence.
I just hope we stick with it!!
February is a month dedicated to hearts, both the symbolic one from Valentine’s Day, but more importantly the less advertised recognition of heart disease in women. There is a “Go Red for Women” campaign that is well known among health care providers, but less known to the general public. This campaign is most known for wear red day and red dress campaign hosted in February, but more importantly, Go Red stands for:
· Get Your Numbers: Ask your doctor to check your blood pressure and cholesterol.
· Own Your Lifestyle: Stop smoking, lose weight, exercise, and eat healthy.
· Realize Your Risk: We think it won’t happen to us, but heart disease kills 1 in 3 women.
· Educate Your Family: Make healthy food choices for yourself and your family. Teach your kids the importance of staying active.
· Don’t Be Silent: Tell every woman you know that heart disease is the number one killer.
Ladies, your heart health is of utmost importance. We get so busy with work, life, and everyday responsibilities that we often put this very important information aside and tend not to lead the healthiest lifestyle. These are not minor fixes or quick results, but a healthy lifestyle will reduce your risk of being a 1 in 3 statistic. February is our reminder, but it’s very important to think about your heart health on a daily basis!
Recently, I was rushing out the door, slipped, caught my toe and fell down my garage steps. When I was able to get up, I had horrible pain in my right big toe. I took a deep breath, hobbled to my car, and drove to my appointment. My toe hurt even worse driving! When I got home, I took off my boot to evaluate. It wasn’t horribly swollen or bruised, but boy did it hurt to walk on it.
I work in the medical world, but I do not have X-ray vision. Sometimes it is very difficult to discern between a bruise, sprain and fracture. Regardless of what you have, it hurts and here are some tips.
1. It’s not an emergency. You do not have to go to the emergency room unless there is an obvious displacement/disfigurement.
2. Rest. Stay off of it as much as you can.
3. Ice. Make an ice pack and put in on the area that hurts separated by a cloth (don’t put ice directly on skin-it can cause a skin injury). Keep ice on for 10Ouchie minutes, then remove for 10 minutes, then repeat.
4. Do not heat! Heat causes the vessels in the area to dilate causing more swelling.
5. Elevate it above the level of your heart (Recliners do not work to elevate above the level of the heart! I recommend laying on the couch and putting your foot over the back of your couch.)
6. If there are no contraindications (ie kidney or liver disease or high risk of bleeding) take 800 mg of ibuprofen (anti-inflammatory) every 8 hours with a large glass of water and take 1000 mg of acetaminophen (pain) every 6 hours with a large glass of water. Space them out so that you have pain relief around the clock.
7. Make an appointment with a podiatrist. They take specialty X-rays to evaluate to bones of the feet to see if there is a fracture.
8. Once evaluated, follow your podiatrist’s recommendations!
I initially went to my primary care physician who ordered X-rays. The report said there was no fracture. But because I was having difficulty walking on it, he immediately sent me to a podiatrist. The podiatrist did his own X-rays and found a pretty significant fracture. He prescribed steroids, buddy taped my toe to the one next to it for additional support, and gave me a special shoe with a non-flexible sole to wear. I have to return in a week for follow up X-rays to make sure my fracture is healing appropriately. He was also very helpful in giving me tips to get through an upcoming trip for a destination wedding. Foot injuries happen often and hopefully you now know what to do to recover from them!
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