Everyday Wellness Blog

Summer weather creates very real hurdles for runners. The amount of heat stored in the body limits the duration of exercise at a given intensity, meaning the body cannot perform as well in high temperatures and humidity levels. Expectations need to be lowered and reasonable paces need to be maintained, especially for beginners. To overcome these challenges, runners need a strategic training approach that incorporates technique, equipment, and an understanding of why it’s so hard to run in the heat.

Here are five steps you can take to keep up the pace despite the sizzling summer sun.

1. Run in the Morning: As we all know, temperatures are usually cooler in the morning while the sun is still rising. Plus, running in the morning can boost your mood for the day! Can’t run outside? Consider taking it indoors in air conditioning so you can workout harder without having to fight the summer sun. Pro tip: Running on grass or near water will help you avoid the heat radiating from asphalt.
   
   
2. Stay Hydrated: Well, duh...but yes, hydration is still easily the most important part of any exercise program, especially running. It is of utmost importance that you properly hydrate yourself before, during, and after your run. Keeping hydrated is essential for both your health and your performance. Water controls your body temperature, eliminates waste, helps brings energy to your cells, and supports your joints. Ample hydration can help improve healing, reduce injury and cramping, and increase endurance.
   
   
3. Pre-Cooling: Exercise causes your body temperature to rise. The harder you work, the more rapid this rise will be. That’s where pre-cooling comes into play. Pre-cooling allows you to start exercising with as cool a body temperature as possible before stepping out into the summer sun. This trick will help you run longer, faster, and more effectively while preventing over-heating. Check out some pre-cooling methods here.
   
   
4. Proper Attire: Choosing the right running gear will help keep you cool, dry, and protected from the sun. You want to wear lightweight, loose-fitting clothing that’s breathable to help cool down your body’s temperature. You’ll also want to avoid dark colors since they absorb the sun’s rays. Instead, opt for light-colored clothing to help reflect the sun’s rays. 

5. Run by Effort, Not Pace: Effort-based running means judging your pace by how difficult it feels instead of how fast you’re moving. Start your runs slow and listen to your body. If you’re feeling strong, it’s okay to slowly pick the pace, but don’t overdo it. Pushing yourself past your limits will likely create more harm than good. Listen to your body instead of your watch.

Running smart this summer will help you condition and strengthen your body. And doing so safely will not only allow you to keep it up all summer, but will also set you up for an ideal fall running season.

Source: https://www.podiumrunner.com/training/run-hot-summer/

R.I.C.E. No, it's not a cheer. It’s a time-tested treatment technique used to help alleviate pain, minimize swelling, and accelerate healing. If you've ever had a soft-tissue injury, like a sprain or strain, chances are you've heard of the R.I.C.E. method. Doctors generally advise you to begin this simple at-home therapy combo as soon as possible following a muscle, tendon, or ligament injury.

R.I.C.E. stands for Rest, Ice, Compression, and Elevation. Now that you know what it means, let's find out how it works!

REST will prevent the injury from getting worse. Pain is your body's way of telling you that you need to slow down your physical activity. If you push too hard without resting the injury, you may impede recovery and risk permanent damage. Listen to your body and give it the proper time it needs to heal.

ICE numbs the injured area to help diminish pain and swelling. Using a quality cold pack can help minimize inflammation around the injury, reduce bleeding into the tissues, and ease muscle spasms and pain. FlexiKold by NatraCure is an excellent option for a heavy-duty cold pack that will keep cold without using hazardous chemicals.

COMPRESSION applies pressure to the affected area, which helps keep swelling under control. But don't overdo it. While it should be snug, if your compression product is too tight it can result in reduced blood flow, prolonging your recovery time.

ELEVATION keeps the injured body part above the heart which helps lessen swelling, pain, and general discomfort. Elevating the injury makes it more difficult for blood to get there which helps minimize bruising and throbbing pain.

R.I.C.E.—easy to administer and even easier to remember. We hope this simple self-care method will help ease your pain and speed up your healing next time you suffer a soft-tissue injury.

An important reminder: Consult your doctor if you have pain or swelling that gets worse or does not heal after using the R.I.C.E. method.

With most of the nation still practicing social distancing, we've all started to experience some level of cabin fever. Luckily, summer is finally here! It's the perfect time to head outside and make some memories with the entire family. Outdoor activities benefit both our physical and emotional health. For those with respiratory disorders, fresh air helps clear the lungs. And spending time with family and close friends is always a great way to build deeper bonds while creating life-long memories.

To help you make the most of it, we’ve pulled together a list of 5 fool-proof outdoor activities that any family is sure to love.

1. Have an outdoor picnic: Gather up some of your family's favorite foods, treats and beverages, grab a blanket and head to the nearest patch of grass for a laid-back family affair. Soak up Vitamin D while enjoying your fun meal under the sun. 
   
   
   
   
2. Go Hiking or Biking: Enjoy the great outdoors as a family and explore new trails with beautiful sights. Hiking has been proven to lower stress levels, blood pressure, and cholesterol levels. Hiking and biking are not only fun but also extremely good for your health! 
   
   
3. Get Grilling: Grilling is a signal that summer has finally arrived. After a long day out in the sun, hunker down on the patio and grill up some of your favorite foods and vegetables and enjoy the perfect ending to a summer day. 
   
   
   
4. Fishing: If you are lucky enough to live by a body of water, grab the kids and your rods and try to catch dinner for the family! Fishing is a great way to get outdoors and make some memories and traditions for years to come. 
   
   
5. Go Camping: Whether you head to a campsite for the weekend, or decide to set up a tent in your own backyard, the family will love roasting marshmallows and telling scary stories around the fire.

So now you have plenty of ideas for ways to enjoy the outdoors during a wonderful time of the year. And whether you're grilling, hiking, fishing, swimming, or picnicking just remember to practice social distancing when encountering people outside of your immediate family. Have fun but remember to keep you, your loved ones (and strangers) safe!

(This is Part 2 of our Summer Feet Prep Series. Be sure to check out Part 1 if you haven't already!)

Cracked heels are a common foot problem. Studies show that 20 percent of adults in the United States experience cracked skin on their feet. This can occur in both adults and children, and seems to affect women more often than men. While we prepare for the upcoming summer months, take a look at NatraCure's favorite moisturizing products for your feet! 

1. Five Toe-Moisturizing Gel Socks: Slip on these socks to help your toes and feet become soft and supple with our dermatologist-tested moisturizing gel socks. The gel lining releases Medical-Grade Mineral Oil that helps repair dry, cracked toes and heels. Just slip on these socks and wear them around the house, or wear them to bed!
   
   
2. Intense Hydrating Heel Sleeves: Wear these around the house or while you sleep for even better results. NatraCure's Intense Hydrating Heel Sleeves are soft, comfortable and make having beautiful feet without a spa, a breeze! 
3. Moisturizing Gel Booties: These are similar to the 5-Toe Moisturizing Socks, but without individual pockets for each toe! Available in Pink, Black, Aqua and Purple. For maximum effect, use the scrub and cream listed below or your favorite moisturizer to leave your feet rejuvenated and renewed. 
   
   
4. Moisturizing Foot and Leg Cream: Features a novel complex of plant-based ingredients to soothe & nourish rough, dry feet & legs. Experience immediate comfort & an overall feeling of wellness. For more advanced treatment, pair with our Exfoliating Foot Scrub or any of these other NatraCure skincare products: 5-Toe Gel Moisturizing Socks and Moisturizing Gel Heel Sleeves Day/Night Combo Pack.
   
   
   

     5. Exfoliating Foot Scrub: NatraCure's All-Natural Exfoliating Scrub helps remove dry, dead skin & reinvigorates tired feet. Reveal softer, smoother skin. Made with plant-based ingredients, including: Apricot, Jojoba, Tea Tree, Fennel, Geranium, Orange & Sage. For more advanced treatment, use this scrub with any of our above products!

Just as you wouldn’t go a day without brushing your teeth, you shouldn’t go a day without taking care your feet. If you haven't already, take a look at our most recent blog post for the best tips and tricks on how to make your feet soft and supple!

Want to hear success stories? Head over to our Instagram page @NatraCure to hear how much these items have helped individuals have spa quality feet and heels!

Cold winter months can leave you with rough, dry feet. Cracked heels (heel fissures) are a common foot condition that can cause significant pain and discomfort. If the cracks get too deep, they often lead to wounds that become infected. Why does this happen? It's a result of dry skin or an underlying disease such as psoriasis and eczema and is associated with thickened skin and sometimes even yellow or brown calluses around the heel edge. But don't fret, we're here to help! And softer skin is just a few steps away!

Follow these 5 steps to keep your feet soft, healthy, and feeling fabulous!

1. Keep them Clean: As with any part of your body, healthy feet start with cleanliness. While bathing, be sure to always wash your feet thoroughly with soap and water. After bathing, be sure to fully dry them, especially between each toe, as fungal organisms love moisture. Keeping your feet dry helps to lower the possibility of a fungal infection. Continue this by wearing clean, dry socks. Also, avoid sharing footwear, as wearing other people’s shoes can increase your odds of getting an infection.

2. Choose the Right Footwear: If you’re constantly dealing with cracked skin, it may be time to reevaluate your shoe collection. Certain kinds of shoes can aggravate feet and heels. Boots and high heels have little plastic inserts used to reinforce the heel cup and increase the support. Unfortunately, that can lead to unnecessary tightness and discomfort.

3. Follow a Routine: Try limiting time in a bath or shower to 5-10 minutes to avoid excessive loss of moisture. The best treatment for cracked heels is preventing them, which means daily moisturizing and weekly exfoliating. This is important in both cold and warm weather.

4. Moisturize: Contrary to popular belief, tools like pumice stones and foot files can cause cuts, bruises, and lacerations leading to infections. Using these items can cause the skin to become even more delicate, dry, and flaky. If you are a little too enthusiastic on your hardened feet, it may make them more tough and calloused, as the foot will believe it's suffering a trauma. The best option for cracked heels is moisturizing for at least 20 minutes every day.

5. Get Deep Treatment: If you're looking for a quick treatment with long-lasting results, try using a pair of NatraCure Moisturizing Socks or Gel Heel Sleeves to treat your feet! Our Non-Vented Heel Sleeves are best-suited for wearing while you sleep; our Vented Heel Sleeves are more breathable, perfect for daily use. Both products feature our SmartGel technology that slowly releases therapeutic oil and vitamins to treat and comfort your skin.

In Part 2 of this summer foot prep series, we will recommend our five favorite foot-friendly moisturizing products that will be a great complement to aforementioned tips. You’ll be on your way to have even softer, more nourished feet! So stay tuned...