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11 Ways To Relieve Stress

January 26, 2022 By Heather

Prevent your stress from reducing your productivity at work while debilitating you at home. Knowing how to take the edge off and relieve stress will enhance your health and well-being.

yourfootpalace.com gathered the following information about the physical effects stress can have on your body and 11 ways to lower your stress level.

What Does Stress Do To the Body

Occasional or well-managed stress is to be expected throughout phases in your lifetime. However, stress can be a problem when it becomes the only way you can problem-solve. The following are ways constant stress can affect your body:

Random aches and pains
Chest pain (angina) or a feeling that your heart is racing
Exhaustion or difficulty sleeping
Sexual dysfunction
Headaches, dizziness, or shaking
Elevated or high blood pressure
Muscle tension or jaw clenching
Stomach or digestive irregularities

Note: Stress often leads people to manage it with unhealthy, more destructive behaviors like:

Smoking
Using illicit or abusing prescription drugs
Drinking alcohol too much or too often
Gambling
Overeating or developing an eating disorder

As problems with stress and its effects on the body worsen, you must find innovative ways to reduce your stress level once it is identified. Here are 11 ways to successfully relieve stress:

1. Reduce Caffeine Consumption

Caffeine is a stimulant found in varying quantities in coffee, tea, chocolate, and energy drinks. High doses or continuous consumption can increase anxiety. Different individuals have different thresholds for how much caffeine they can consume and tolerate. Once you notice that caffeine makes you nervous, jittery, or anxious, cut back your consumption.

2. Exercise

Virtually any form of physical activity can act as a stress reliever. Even if you’re not an athlete or you’re out of shape, exercise can still be a good stress reliever. Physical activity can increase your endorphins and other natural neural chemicals, enhancing your feeling of well-being.

Housecleaning
Bicycling
Swimming
Weightlifting
Walking
Hiking
Jogging
Gardening

Note: If you have a medical condition or take prescription medication, consult your physician to see if there are limits (if any) to the type and duration of your physical activity.

3. If You Smoke or Chew Tobacco, Stop!

Some people use smoking as ‘self-medication’ to counter stressful feelings. However, science and biology show that smoking adversely increases anxiety and tension. Nicotine creates an immediate sense of relaxation, so people continue smoking with the belief it reduces stress and anxiety.

Note: A long-term smoking addiction may lead to more severe conditions like heart disease, lung disease, diabetes, stroke, and cancer.

4. Take a Vacation or Travel

A study released by the American Psychological Association concluded that vacations can reduce stress by removing people from the activities and environments associated with daily or frequent stress and anxiety.

5. Reduce or Cease Alcohol Consumption

You may believe a drink or two can help you relax. However, over time, regularly consuming alcohol to deal with feelings of stress can interfere with what your brain needs for good mental health and disrupt your sleep, making stress harder to cope with.

6. Visit Your Chiropractor

Chiropractic treatments can help relieve the symptoms of chronic stress. In addition, regular chiropractic adjustments can soothe the nervous system and lessen the flight or fight response most of us naturally experience when stressed. Chiropractic care may also contribute to the following:

Easier breathing
Improved balance
Healthier pregnancies
Improved asthma control
Lowered/better-regulated blood pressure
Improved digestion
Increased energy levels

Note: When starting a new treatment plan, it’s typically recommended to have adjustments multiple times a week. However, as your body begins to heal, that frequency could drop to just once a week. Eventually, when you are pain-free and simply want to maintain your flexibility, you may only need to get an adjustment once or twice a month.

7. Schedule Regular Spa Days

Spending time relaxing in therapeutic baths can prompt physical changes resulting in mental benefits like reduced stress and anxiety with increased relaxation. Spending a care-free day at the spa enjoying a deep tissue massage can also release any built-up stress that manifests as tightened muscles in your neck, back, and shoulders.

8. Schedule Frequent Reflexology Massages

A massage can help reduce muscle tension. This is why it may help relieve some symptoms associated with stress and anxiety.

A reflexology massage is the application of pressure to specified areas on the feet, hands, and ears, giving it the ability to alleviate or reduce stress. Furthermore, reflexology may also reduce pain, anxiety, and depression, while enhancing one’s relaxation and sleep.

9. Adopt an Activity or Hobby

People who participate in activities or hobbies are much less likely to suffer from stress, anxiety, “down” mood, and depression. Activities or hobbies that get you outside can make you feel happier and more relaxed.

10. Read a Book

Research indicates that reading fiction is much more effective at reducing stress and anxiety than listening to music, drinking tea, and even taking a walk. In fact, stress levels dropped by 68% after merely reading. While your brain is engaged in the story, your heart rate slows down, and your muscles tend to relax.

11. Do Nothing

When you find yourself down, stressed with work, or exhausted from daily stress and anxiety, especially for those working from home, doing absolutely nothing is an excellent way of psychologically detoxing. Just take a break from doing anything. This is referred to as decision avoidance.

Stress and Anxiety Relief

In this article, you discovered some of the adverse effects stress and anxiety can have on the body and 11 ways to effectively relieve them.

Knowing how to manage your stress level can help you work, problem solve, and communicate with others in a more proficient and coherent way.

Ignoring stress and anxiety can lead to severe health problems requiring medical intervention to control them.

Sources:
my.clevelandclinic.org/health/articles/11874-stress
mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257
stress.org/workplace-stress

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

7 Signs You May Be Having a Heart Attack

December 15, 2021 By Heather

Prevent a heart attack from severely crippling you, leaving you hospitalized, or worse. Your ability to recognize when you may be having a heart attack or suffering from congestive heart failure can get you to appropriate medical attention before your heart simply stops.

yourfootpalace.com gathered the following information about 7 signs that suggest heart trouble and the need to seek immediate medical attention.

Signs of a Heart Attack

A heart attack or myocardial infarction is the damaging or death of an area of the heart muscle (myocardium) resulting from a blocked blood supply to that area. You may be on the path to heart failure without realizing it or recognizing a buildup of acute symptoms. The following are signs that you may be in danger of suffering a myocardial infarction.

1. Chest Pain or Discomfort – The vast majority of heart attacks will involve discomfort in the center or left side of the chest that lasts for more than a few minutes or dissipates and comes back. The discomfort can resemble uncomfortable pressure, squeezing, fullness, or pain.

2. Pain or Discomfort in the neck, jaw, or back – If you are experiencing unrelenting jaw pain (not tooth discomfort), you must seek urgent medical attention. This may indicate the onset of a heart attack. Jaw pain can occur as pain travels or spreads from the chest to other areas of the body. This radiating pain may also be felt in your spine, arms, back (usually a persistent radiating pain in the upper left of your back), neck, or stomach.

3. Shortness of Breath (Dyspnea) – Difficulty breathing or shortness of breath, also called dyspnea, can sometimes result from strenuous exercise or severe nasal congestion. It may also indicate a more serious heart condition or lung disease.

Note: Your shortness of breath may be a symptom of heart disease or the onset of a heart attack (in this case, shortness of breath may be accompanied by edema swelling of the feet/ankles).

Tip: If you experience severe difficulty breathing suddenly or it is accompanied by chest pain, immediately call 9-1-1 for assistance.

4. Cold Sweats – Cold sweats can be caused by multiple conditions. They’re often associated with your body’s “fight or flight” response. A cold sweat is a clear sign of sudden and significant stress, which could be either physical or psychological. Often, it is a combination of the two.

When cold sweats are related to heart failure, know that pumping blood through obstructed or blocked arteries takes more effort from your heart. Your body sweats more in an attempt to maintain a lower body temperature during the extra physical exertion.

5. Lightheadedness – In addition to experiencing other symptoms like chest pressure or shortness of breath, you may feel dizzy or feel like you may pass out.

Note: If you take medication to control your blood pressure, this vertigo-like sensation may be the result of your body’s adjustment to the medication or a rapid drop in blood pressure.

Tip: If this condition occurs suddenly or repeatedly, contact your primary care physician immediately for instruction. If this condition is accompanied by other symptoms, call 9-1-1 for immediate medical help.

6. Heart Palpitations – When nearing or suffering a heart attack, you may feel as if your heart is skipping beats, or you may be very aware (with a heightened sensation) that your heart is beating.

7. Nausea and Vomiting – After eating or suddenly, you may feel sick to your stomach or randomly vomit. You may have these symptoms while leading up to or while suffering a heart attack.

Surviving a Heart Attack

Most heart attack survivors have coronary artery disease (CAD) and must make important lifestyle changes. There is a significant likelihood that a heart attack survivor will require daily medication (some temporary and some for the rest of your life) to prevent a future heart attack. Observe the following:

Go to all scheduled medical follow-ups and explain any odd feelings or sensations.
Adhere to prescribed medications and only alter or halt that prescription with your doctor’s consent.
Track your weight daily (a gain of 2Lbs in one day or 5Lbs in one week is an indication that you are retaining water)
Take daily blood pressure readings (120 systolic over 80 diastolic with a heart rate of 60 beats per minute is optimal for good health). Variations of these measurements should be discussed with your primary care physician. Read this article on ways to lower your blood pressure.
Exercise daily (your heart is a muscle, and exercising it with cardio routines will help strengthen it)
Change your diet to a cardio-friendly menu. Visit this menu for heart-healthy eating mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20046702
Treat yourself to frequent get-aways or spa days.
Avoid stressful situations or work conditions.

Note: Your heart condition may be hereditary. Even so, it may still be controlled or avoided through a healthy lifestyle, moderation, and doctor supervision.

Recognizing the Signs of a Heart Attack

In this article, you discovered essential information about the signs of myocardial infarction, more commonly known as a heart attack, what to do if you experience these signs, and what to do after such an event.

Time is everything when a heart attack happens. The ability to recognize that you are in trouble and get appropriate medical attention can prevent severe disability or even death.

Avoiding the symptoms of a heart attack may cause you to lose your cognitive abilities, your mobility, and can ultimately cost you your life.

Disclaimer

This article is in no way meant to diagnose or offer treatment for any heart failure or heart attack symptoms you may be experiencing. If you develop or already feel any of the symptoms cited in this article, you are strongly advised to seek immediate medical attention and if you have become incapacitated, suffered the loss of feeling/movement in your left arm or leg, or are experiencing severe (crushing) pain in your chest, immediately call 9-1-1 for instruction and medical assistance.

Sources:
mayoclinic.org/diseases-conditions/heart-attack/symptoms-causes/syc-20373106
cdc.gov/heartdisease/heart_attack.htm
heart.org/en/about-us/heart-attack-and-stroke-symptoms
hopkinsmedicine.org/heart_vascular_institute/conditions_treatments/conditions/shortness_breath.html
texasheart.org/heart-health/heart-information-center/topics/heart-attack-warning-signs/

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Cankles – What They Can Mean

November 18, 2021 By Heather

Avoid developing a life-threatening condition when your ankles and lower legs swell up. Edema in your lower legs and ankles may indicate a series of potential health risks.

yourfootpalace.com gathered the following information about what causes your lower legs and ankles to swell, which treatments may work best, and when to seek medical help.

What Are Cankles

Cankles is a colloquial term (not a medical term) for the part of the leg where the ankle meets the calf without any defining contour of the ankle. It may be due to a large ankle that you are born with or swelling of the ankle. It is quite normal to have big ankles from birth, and the condition may very well be hereditary with some people.

This form of edema is not always a sign of disease. You may develop feet and ankle swelling after standing for many hours, which is not necessarily threatening. However, if you have developed swelling of your ankles and lower legs over multiple days, it is a cause for legitimate concern.

What Conditions May Cause Cankles

The following are ten reasons you may develop this type of swelling:

Pregnancy

Foot and ankle edema is a common and often recurring symptom during pregnancy. However, if you suffer from irregularly high blood pressure or you are experiencing lightheadedness, headaches, and/or shortness of breath, you may have a severe condition known as preeclampsia. Preeclampsia leads to highly elevated blood pressures that can harm your unborn child.

Congestive Heart Failure

In congestive heart failure, there is a severe weakening of the heart that causes it to circulate blood less efficiently. This impaired circulation causes fluid buildup in the blood vessels of the leg. In this case, fluids leak from the blood vessels resulting in cankles. This is a severe health condition. If you suffer from shortness of breath or find yourself in a state of confusion as well, call 911 immediately.

Kidney Disease

Kidneys filter the blood and remove waste materials from your body as urine. When you have a kidney disease or ailment that hampers its function, waste materials build up in the blood vessels. This can quickly result in the swelling of the whole body beginning from the ankles, feet, arms, and face.

Liver Disease

A disease like liver cirrhosis causes a severe decrease in body protein (albumin) levels. Without enough albumin, the fluid leaks out of the blood vessels and causes swelling in the legs, arms, and face.

Varicose Veins

You may develop cankles due to a condition like varicose veins, where the valves of the blood vessels become weak, allowing the blood to pool in the legs. This pooling of blood may lead to cankles.

Lymphedema

Irregularities in the lymphatic system may lead to the improper drainage of lymph from the body. This can appear as swelling anywhere in the body, including your arms and legs, and continuing to the feet and ankles.

Lipedema

Lipedema is the enlargement of both legs due to the depositing of fat beneath the skin. Skin bruises easily, and this swelling can be severely painful.

Deep Vein Thrombosis (DVT)

Deep vein thrombosis results from the obstruction of the deep veins of one or both legs with a single or multiple blood clots. This condition results in swelling and reddening of the legs. If left untreated, it can lead to a pulmonary embolism with the lodging of the blood clot in the lungs.

Air travel

Sitting in flights for an extended time can cause a temporary swelling in the feet and legs. However, if the swelling does not recede once you return to normal activities, it may indicate a health condition, like DVT or a heart condition.

Medications

Some OTC or prescription medications can cause swelling of the legs, including the feet and ankles. These include:

Hormone replacement therapy
Estrogen-containing oral contraceptives
Medications that treat high blood pressure
Medications that treat diabetes
NSAIDs
Steroids
Testosterone
Antidepressants

Note: Consult your primary care physician before adding or subtracting any medication from your prescribed or recommended medicines.

Treatment for Cankles

The following may help you control the swelling that leads to cankles. Your doctor may prescribe one more of these to help you mitigate the swelling and discomfort caused by cankles.

Weight loss
Treat yourself to regular spa days
Use compression socks
Elevate your legs above heart level
Keep your legs in motion when standing for long periods

When these measures fail to relieve your edema, contact your doctor to rule out any other, potentially more serious conditions.

Cankles and Their Meaning

In this article, you discovered several reasons that can cause or contribute to the swelling of your lower extremities, the grave medical conditions they may indicate, and some treatments that may help relieve some of the symptoms.

Acting swiftly to identify and minimize the effects of cankles can help you reduce the discomfort and embarrassment of this type of swelling.

Ignoring cankles and their cause can allow other contributing factors to compound and elevate the severity of your condition, potentially resulting in hospitalization or more grave.

Sources:
urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=p00664
cedars-sinai.org/health-library/diseases-and-conditions/h/heart-failure.html
ft.com/content/cb458c87-2464-4d90-8460-dbdeca5e4f6b
health.harvard.edu/a_to_z/kidney-failure-a-to-z

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Benefits of Meditation, Massage, and Yoga

October 28, 2021 By Heather

Is your stress or anxiety making it difficult to focus or function throughout your day? Find stress relief and a more calm state of mind by practicing meditation, getting regular massages, and doing yoga.

yourfootpalace.com gathered the following information to help you further understand the benefits of meditation, massage, yoga, and determine which or a combination of them best suits your physical and emotional necessities.

Benefits of Meditation?

Incredibly, just a few minutes of meditation can be enough to return your state of mind to a calm and peaceful place.

Practiced and perfected over several millennia, meditation allows you to attain a state of peace and balance by eliminating the rambling thoughts congesting your mind and causing you stress. Some of the emotional benefits of meditation can include:

Gaining a better perspective on complex or stressful situations
Building the skills to manage stress
Increasing your self-awareness
Gaining clarity of your state of mind and body
Regaining perspective on the present
Reducing and eliminating negative emotions
Allowing more space for your imagination and creativity
Increasing your patience and tolerance levels

Meditation for Ailments and Illnesses – Current scientific research is divided on the health benefits of meditation. However, a significant portion of that research suggests that meditation can help manage or mitigate symptoms of the following conditions:

High blood pressure
Heart disease
Irritable bowel syndrome
Sleep irregularities
Anxiety/Stress
Chronic pain
Asthma
Cancer
Depression
Headaches

Tip: Before using meditation to treat or mitigate the symptoms of any ailment, consult your primary care physician or health care provider to explain your intentions, the benefits or potential worsening of symptoms by using meditation.

Types of Meditation – The term meditation describes several ways to reach a relaxed state. The following are some meditation and relaxation techniques with meditation components:

Qui Gong (part of traditional Chinese medicine combining relaxation, movement, and breathing)
Tai Chi (slow and graceful Chinese martial arts)
Guided Meditation (utilizes as many senses as possible and is usually led by a guide or instructor)
Mantra Meditation (silent repetition of a word or phrase to inhibit distracting thoughts)
Yoga (more on this below)

Meditation, like any muscle, requires practice. You may feel awkward in the beginning or not achieve your intended outcome. Still, in the long run, practice and determination will help you make meditation a successful addition to your health and wellness habits.

Benefits of Massage

There’s more to a massage than getting a moment of relaxation. Whenever you reach over to massage a sore muscle or painful joint, those are your natural instincts engaging when you need relief.

There is a wide variety of massage types, durations, and applications. By getting a massage, you can benefit from:

A more relaxed body
Reduced muscular or joint pain
Headache relief
Reduced back pain
Increased flexibility
Reduces chronic stress
Insomnia relief
Increased blood circulation
Reduced fibromyalgia symptoms
Sports injury recovery
Alleviated anxiety

While massage produces heightened feelings of relaxation, relief, and comfort, it should not be used as a replacement for regular medical care. Communicate to your primary care physician or health care provider that you intend to try massage along with any treatment plan you are on and follow their instructions.

Types of Massage – There is an abundance of massage disciplines to choose from. The following are some of the more popular:

Deep Massage (slower and more forceful – typical for muscle injuries)
Sports Massage (uses long strokes, vibration, and tapping to help prevent injuries)
Swedish Massage (uses gentle long strokes, kneading, circular movements, and vibration)
Couples Massage (similar to the Swedish massage, with a focus on creating a rejuvenating couples experience)
Hydrotherapy (uses water jets, underwater massage, mineral baths, etc.)
Myofascial Release (used to relax contracted muscles, increase circulation, and increase muscle stretch reflex)
Shiatsu (uses pressure applied by the thumbs, fingers, and palms)
Reflexology (applies pressure to designated spots on the feet and hands that correspond to internal organs and energy pathways)

Regular massage treatments can promote a better quality of life for those suffering from anxiety, neuromuscular disorders, menopause, or chronic stress.

Benefits of Yoga

Yoga focuses on the body’s natural tendencies toward health and self-healing. The principal purpose of yoga is to build awareness, harmony, balance, and strength for the mind and body.

With more than 100 types of yoga, the majority of all yoga sessions will include assuming postures, breathing control exercises, and meditation. All while stretching and flexing various muscle groups. The physical benefits of yoga can include:

Chronic pain relief
Reduced back pain
Headache relief
Improved cardio and circulatory health
Weight loss
Increased flexibility
Increased muscle strength and tone
A balanced metabolism
Protection from muscle strains and injury

Some of the mental benefits of yoga can include:

Stress relief
Clarity and a sense of calm
Centers attention/improves concentration
Body and self-awareness

Types of Yoga – There are many styles of yoga with unique characteristics. Before your yoga journey begins, it is recommended to consult your physician or healthcare provider if you are undergoing any type of treatment or physical therapy. The following are some of the more popular types of yoga:

Hot yoga (practiced in heated rooms)
Flow yoga (includes aerobic elements)
Alignment-oriented yoga (focuses on precision body movements)
Gentle Yoga (less demanding classes focused on relaxation)
Fitness yoga (may consist of aerobic conditioning, building stamina, and gaining strength
Spiritually-oriented yoga (often includes yoga philosophy, chanting, and meditation)

It is always recommended to consult with a school or the teacher to understand their application and determine if it will fulfill your expectations.

Physical Benefits of Meditation, Massage, and Yoga

In this article, you discovered the benefits and various types of meditation, massage, and yoga that can benefit and increase your quality of life.

By participating in meditation, massage, and/or yoga sessions, you feed your body’s natural tendencies to achieve balance, heal, and destress.

Without meditation, massage, and yoga, you may find yourself becoming more reliant on medication to find relief from chronic pain, anxiety, and other ailments.

Sources:
lifehack.org/363310/20-reasons-why-massage-can-significantly-benefit-your-health
osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/
mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
amtamassage.org/findamassage/massage_type.html
chiro2go.org/index.php?p=508042
yogaalliance.org/learnaboutyoga/aboutyoga/typesofyoga

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Why Do My Legs Feel Tight and Swollen?

September 29, 2021 By Heather

Prevent leg pain and swelling from leaving you immobilized and vulnerable to developing severe life-threatening conditions. Knowing what to do when uncomfortable or debilitating leg conditions develop can ultimately save your life.

yourfootpalace.com gathered the following information about tightening and swelling sensations in the legs, some potential causes, how to treat this condition, and how to prevent it.

Intermittent Claudication

Description – Intermittent claudication is a tight, aching, or squeezing pain in the calf, foot, thigh, or buttock that occurs during exercise, like walking up a hill, steep trail, or a flight of stairs. This pain is a symptom of peripheral neuropathy or peripheral arterial disease (PAD).

Symptoms – People with intermittent claudication commonly describe their leg pain as a deep, gradually worsening tightening – until they rest. The lower legs may cramp up or feel weak.

If you experience pain while at rest, without exercising, this may indicate an advanced arterial blockage. If appropriate treatment is not started immediately, tissue death can rapidly occur.

The pain is often noticed at night and is relieved by hanging the affected leg off of your bed or couch. The pain also may improve with walking since gravity helps blood reach the foot. As this condition worsens, the accompanying pain may interrupt sleep, resulting in a lack of appetite and make the affected leg sensitive to the touch.

Treatment – Treatments may include increasing blood and oxygen delivery to muscles as their oxygen requirements increase and scheduling more time for massage therapy and/or spa treatments. Read our blog for more information on how massage can relieve your peripheral neuropathy pain.

Myocardial Ischemia

Description – Myocardial ischemia occurs when blood flow to the heart muscle (myocardium) is obstructed by a partial or complete blockage of a coronary artery by a buildup of plaques (atherosclerosis). If the plaques rupture, you can have a heart attack (myocardial infarction).

Causes and Symptoms – Ischemia can have causes that aren’t due to underlying disease. Examples include extreme exercise, cold exposure, or tourniquet.

Seek a doctor immediately if you:

Get sudden, severe belly pain
Feel prolonged or severe chest pain
Have numbness or weakness on one side of the body
Slur your speech

Make an appointment to see a doctor if you:

Get chest or leg pain after exercise
Have bowel movements more or less frequently
Feel abdominal pain after eating

Note: Seek emergency medical help by dialing 9-1-1 if you have severe chest pain or chest pain that doesn’t go away.

Treatment – Treatment for myocardial ischemia focuses on improving blood flow to the heart muscle. Treatment may include:

Medications
Angioplasty (a procedure to open blocked arteries)
Bypass surgery

Note: Making heart-healthy lifestyle choices is important in treating and preventing myocardial ischemia.

Deep Vein Thrombosis (DVT) and Pulmonary Embolism (PE)

Description – Deep vein thrombosis (DVT) is a medical condition that occurs when a blood clot forms in a deep vein. These clots usually develop in the lower leg, thigh, or pelvis, but they can also occur in the arm. A pulmonary embolism (PE) usually happens when a deep vein thrombosis (DVT) travels to your lungs and obstructs a blood vessel. This results in low oxygen levels in your blood. If left untreated, it can damage the lung and other organs, potentially causing heart failure.

Symptoms – About half of people with DVT have no symptoms at all. However, the following are the most common symptoms of DVT that occur in the affected part of the body:

Swelling
Pain
Tenderness
Skin Redness

If you have any of these symptoms, you should see your doctor as soon as possible.

Risk Factors for DVT

Almost anyone can have a DVT. However, certain factors can increase the chance of having this condition. The chance increases even more for someone who has more than one of these factors at the same time.

The following are factors that increase the risk of developing DVT:

Injury to a vein, often caused by:

Fractures
Severe muscle injury
Major surgery (particularly involving the abdomen, pelvis, hip, or legs)

Slow blood flow, often caused by:

Confinement to bed (e.g., due to a medical condition or after surgery)
Limited movement (e.g., a cast on a leg to help heal an injured bone)
Sitting for a long time, especially with crossed legs
Paralysis.

Increased estrogen, often caused by:

Birth control pills
Hormone replacement therapy, sometimes used after menopause
Pregnancy, for up to 3 months after giving birth

Certain chronic medical illnesses, such as:

Heart disease
Lung disease
Cancer and its treatment
Inflammatory bowel disease (Crohn’s disease or ulcerative colitis)

Other factors that increase the risk of DVT include:

Previous DVT or PE
Family history of DVT or PE
Age (risk increases as age increases)
Smoking (at any quantity or frequency)
Obesity
A catheter located in a central vein
Inherited clotting disorders

Preventing DVT and PE

The following tips can help prevent DVT:

Move around as soon as possible after having been confined to bed, such as after surgery, illness, or injury.

If you’re considered at risk for DVT, talk to your doctor about:

Wearing graduated compression stockings (sometimes called “medical compression stockings”)
Medication (anticoagulants) to prevent DVT

When sitting for long periods, such as when traveling for more than four hours:

Get up and walk around every 2 to 3 hours
Take advantage of frequent rest stops

Exercise your legs and protect them while sitting by:

Raising and lowering your heels while keeping your toes on the floor
Raising and lowering your toes while keeping your heels on the floor
Maintaining good posture throughout long trips
Tightening and releasing your leg muscles
Wearing loose-fitting clothes

You can significantly reduce your risk of DVT by maintaining a healthy weight, avoiding a sedentary lifestyle, and abiding by your doctor’s recommendations based on your risk factors.

Why Do My Legs Hurt?

Take note that in the conditions mentioned earlier, each, in one way or another, results in or from restricted/obstructed blood flow and severely reduced oxygen levels (Hypoxemia) in the blood.

What Are the Complications of Hypoxemia?

If your blood does not carry sufficient oxygen, it cannot deliver enough oxygen to your organs and tissues. This condition can be fatal when severe in the short term and can affect your heart or brain if it persists over a long period.

How To Prevent Hypoxemia

The following may be recommended for you to increase oxygen levels in your blood:

Drinking plenty of water
Quitting smoking
Deep breathing exercises
Mild exercises such as walking or yoga
Eating a healthy diet

What is Chronic Venous Insufficiency (CVI)

Chronic Venous Insufficiency happens when your leg veins stop functioning properly and stop directing blood flow back to your heart. Usually, valves in your veins ensure that blood flows toward your heart. However, when these valves malfunction, blood is permitted to flow backward. This may lead to blood collecting or pooling in your legs.

You are more at risk of developing this condition if you:

Smoking (at any quantity or frequency)
Are overweight or obese
Are pregnant
Suffered damage to your leg due to injury, surgery, or past blood clots
Have high blood pressure in leg veins over time, from sitting or standing for long periods
Lack of activity or exercise

Read more about Chronic Venous Insufficiency by visiting yourfootpalace.com/chronic-venous-insufficiency-causes-symptoms-treatment

Swollen and Tight legs

In this article, you discovered crucial information about the causes, symptoms, treatment, and prevention of tightening and swelling legs.

Taking swift action to identify and treat conditions contributing to your leg pain can help you quickly regain your mobility and confidence.

Ignoring the signs your body manifests when something is wrong can end with fatal results. Nearly every physical and mental condition is treated more efficiently, with higher success rates.

Sources:
uofmhealth.org/health-library/ue4732
mayoclinic.org/diseases-conditions/myocardial-ischemia/symptoms-causes/syc-20375417
cdc.gov/ncbddd/dvt/facts.html

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
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Chronic Venous Insufficiency: Causes, Symptoms, Treatment, and Prevention

August 23, 2021 By Heather

Prevent constant embarrassment from skin rashes, stasis ulcers, and unsightly skin color change from venous insufficiency. Knowing how this disorder manifests and persists will help you take proactive measures against it.

yourfootpalace.com gathered the following information about what venous insufficiency is, its causes, the accompanying symptoms, how it is diagnosed, what you can do to treat venous insufficiency, and prevention strategies.

What Is Chronic Venous Insufficiency?

Chronic Venous Insufficiency (CVI) happens when your leg veins stop functioning properly and stop directing blood flow back to your heart. Normally, valves in your veins ensure that blood flows toward your heart. However, when these valves malfunction, blood is permitted to flow backward. This can cause blood to collect or pool in your legs.

Note: In the medical field, the acronym “CVI” is also derived from Cortical Visual Impairment and/or Cerebral Visual Impairment.

What Causes Chronic Venous Insufficiency?

You are more likely to develop this condition if you:

Are overweight or obese
Are pregnant
Have a family history of a contributing condition or ailment
Suffered damage to your leg due to injury, surgery, or past blood clots
Have or have had pelvic tumors
Have vascular malformations

Other potential causes of chronic venous insufficiency include:

Aging
Reduced mobility
High blood pressure in leg veins over time, from sitting or standing for long periods
Lack of activity or exercise
Smoking (at any quantity or frequency)
A blood clot in a deep vein, often in the calf or thigh (deep vein thrombosis – DVT)
Vein swelling and/or inflammation close to the skin, frequently in the legs (phlebitis)
Sometimes CVI can occur for unknown reasons

Note: Chronic venous insufficiency resulting from DVT is also referred to as post-thrombotic syndrome. Approximately 30 percent of people diagnosed with DVT will likely develop CVI within 10 years after diagnosis.

Veins are responsible for returning blood to the heart from all the body’s organs and limbs. To get to the heart, blood needs to flow upward from veins in the legs. Your calf and foot muscles need to contract with each step, which applies pressure to the veins and pushes blood upward. To keep blood flowing back to the heart and not back down, the veins contain one-way valves.

CVI develops when these one-way valves become defective or damaged, allowing blood to reverse course. When veins and their valves are debilitated to the point where it becomes difficult for blood to flow back to the heart, blood pressure in the veins stays elevated for long periods, leading to chronic venous insufficiency.

What are the Symptoms of Chronic Venous Insufficiency?

The seriousness of CVI and the complexities of eventual treatment will increase as the affliction progresses. This is why it is imperative to see your doctor if you have any or a combination of the following CVI symptoms:

Leathery skin on the legs (often accompanied by hair loss in the area)
Dry, flaking, and/or itching skin on the legs or feet
Stasis ulcers or venous stasis ulcers caused by fluid build-up in the skin
Swelling in lower legs and ankles, primarily after extended periods of standing or sitting
Aching or tiredness in the legs
Newly developed varicose veins

Note: Untreated CVI will increase pressure and swelling until the tiniest blood vessels in the legs (capillaries) rupture. When these blood vessels rupture, the overlying skin turns a reddish-brown color and becomes very sensitive to being broken when bumped or scratched.

Burst capillaries can cause local tissue inflammation and internal tissue damage. When left untreated or ignored, this can lead to ulcers, open sores on the skin surface. These venous stasis ulcers may be difficult to heal and can develop infections. If this type of infection is not controlled, it can quickly spread to surrounding tissue. This condition is known as cellulitis.

CVI is often associated with varicose veins, which are twisted, enlarged veins close to the skin’s surface. They can occur almost anywhere but most commonly occur in the legs.

Tip: These problems will not go away if you procrastinate seeking help. The earlier it is diagnosed and treated, the better your chances are at preventing more severe complications.

How Is Chronic Venous Insufficiency Diagnosed?

Your primary care physician will likely need to do a complete physical examination and get your full medical history to accurately deduce if you do, in fact, have venous insufficiency.
Imaging tests may be used to locate the source of the condition. These tests may include a venogram or a duplex ultrasound:

Venogram

Your doctor will put an intravenous (IV) contrast dye into your veins.
The contrast dye causes blood vessels to appear opaque on the X-ray image so they may be seen.
This dye will give your doctor a clearer X-ray picture of your blood vessels.

Duplex Ultrasound

A vascular or duplex ultrasound may be used to test the speed and direction of blood flow in the veins.
A technician places gel on the skin and then presses a hand-held device (transducer) against the area.
The transducer uses sound waves that bounce back to a computer which produces images of blood flow.

Note: Correctly diagnosing your CVI is crucial for your doctor when developing an effective and personalized treatment plan.

How Is Chronic Venous Insufficiency Treated?

The type and the duration of CVI treatment will depend on multiple factors, including the reason for the condition combined with your health status and history. Other factors your doctor will consider are:

Your symptoms
Your age
The severity of your condition
How well you can tolerate medications or procedures

The most common venous insufficiency treatment is prescribing compression stockings. These special elastic stockings apply pressure at the ankle and lower leg. They help improve blood flow and can dramatically reduce leg swelling.

Compression stockings come in a range of prescription strengths and different lengths. Your doctor will help you determine the best compression stocking option for your treatment.

Treatment for venous insufficiency can include multiple strategies like Improving blood flow:

Cease all tobacco usage
Keep your legs elevated (above your waistline) whenever possible
Wear compression stockings
Keep your legs uncrossed when seated
Exercise regularly (walk when possible)
Have regular massages and spa days
Moisturize skin to prevent cracking

Note: Massage therapies such as vascular and lymphatic drainage massages that aim to increase circulation and improve tissue nutrition are beneficial to patients with varicose veins and chronic venous insufficiency

Medications

There are a number of medications that may help those who have this condition. These include:

Diuretics – Medications that draw fluid from your body that is excreted through the kidneys
Anticoagulants – These are medications that thin the blood
Pentoxifylline (Trental) – This medication helps improve blood flow

Surgery

Sometimes more severe cases of CVI require surgery. Your doctor may suggest one of the following:

Surgical repair of veins or valves
Removing (stripping) damaged veins
Minimally invasive endoscopic surgery – The surgeon inserts a tube with a camera on it to help see and tie off varicose veins.
Vein bypass – A healthy vein is transplanted from another location in your body. This procedure is generally used only in the upper thigh and only as a last resort for very severe cases.
Laser surgery – A relatively new treatment using lasers to either fade or close the damaged vein(s).

Ambulatory Phlebectomy

This is an outpatient procedure (you won’t have to spend the night in the hospital). It involves your doctor numbing specific locations on your leg, making small pricks, and removing smaller varicose veins.

Sclerotherapy

This treatment is usually reserved for advanced venous insufficiency.

In sclerotherapy, a chemical is injected into a damaged vein so it can no longer carry blood. Blood returns to the heart through other veins, and the damaged vein is eventually absorbed by the body.

Catheter Procedures

In more severe cases, your doctor can use a catheter procedure for larger veins. A catheter is inserted into the vein, the end of the catheter is heated, then the catheter is removed. The heat causes the vein to close and seal.

Can Chronic Venous Insufficiency Be Prevented?

You can alter your lifestyle to reduce the risk of developing CVI, consider the following:

Eat a healthy balanced diet
Quit smoking (cease all consumption/use of tobacco-based or nicotine products)
Exercise regularly (walking is highly recommended)
Avoid wearing restrictive clothing such as tight girdles or belts
Lose weight if you are overweight or obese
Avoid prolonged sitting or standing
Don’t cross your legs when seated

Tip: Ask your primary care physician for referrals to a physical trainer and a nutritionist that can help structure these activities.

Chronic Venous Insufficiency

In this article, you discovered information about venous insufficiency, what causes it, accompanying symptoms, how it is diagnosed, what treatments can be used, and what you can do to reduce your risk of developing it.

Knowing how to recognize and deal with blood circulation problems will help you get the assistance you need before those problems become catastrophic or life-threatening.

Ignoring signs and symptoms of venous insufficiency can lead to severe discomfort, pain, stasis ulcers, and other complications that can land you in the hospital or worse.

Sources:
hopkinsmedicine.org/health/conditions-and-diseases/chronic-venous-insufficiency
cedars-sinai.org/health-library/diseases-and-conditions/c/chronic-venous-insufficiency.html
my.clevelandclinic.org/health/diseases/16872-chronic-venous-insufficiency-cvi
medlineplus.gov/ency/article/000203.htm

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