Monday, December 31, 2018

Mycotoxins: The Hidden Hormone Danger In Our Food Supply

Mycotoxins: The Hidden Hormone Danger In Our Food Supply

Over 30 years ago, scientists observed mycotoxin contaminated animal feed (grains) interfering with normal sexual development in young female pigs, resulting in estrogenic syndromes and precocious puberty. More recent human research in the U.S. is confirms that the contamination of our food supply with fungal toxins is adversely affecting the sexual development of young girls.
Grains, once considered the foundation of the USDA's "food pyramid" (and still a key component of its updated "food plate"), have recently come under scrutiny due to their purported evolutionary incompatibility (e.g. Paleo and/or ancestral diets), their co-option by biotech and agricultural corporations (e.g. Monsanto/Bayer's Franken-Corn), as well as the fact that they convert to "sugar" within the body, to name but a few of a growing list of concerns. But there may be a more ancient problem affecting all grains, including both organic and conventional varieties, that Nature herself produces, and it goes by the name of mycotoxins.

What Are Mycotoxins?

Mycotoxins are toxic secondary metabolites produced by organisms of the fungi kingdom, commonly known as molds. If you eat grains, or grain-fed animal products, there is a good chance you are already being exposed because mold infestation and mycotoxin contaminationaffects as much as one-quarter of the global food and feed supply.[i]
Food contaminated with mycotoxins can cause acute, even life-threatening adverse health effects. As recently as April 2004, in Kenya, an outbreak of aflatoxicosis, caused by aflatoxin contamination in corn, resulted in 317 cases and 125 deaths.[ii]  When samples of the corn were evaluated for levels of aflatoxin, 55% of the maize products tested had aflatoxin levels greater than the Kenyan regulatory limit of 20 parts per billion, ranging from 100 ppb (35%) to 1 part per million (7%).
While it is remarkable that these exceedingly low concentrations can have deadly effects, the absence of acute signs and symptoms of mycotoxin poisoning does not necessarily mean you are not being affected.  Indeed, much lower, harder to detect, concentrations of various mycotoxins are capable of profoundly disrupting endocrine function in exposed population, likely contributing subclinically to many other chronic degenerative health conditions.

Mycotoxins As Endocrine Disruptors

A groundbreaking study published in the journal The Science of Total Environment in 2011 found that the estrogen-disrupting mycotoxin known as zearalenone (ZEA), produced by the microscopic fungus Fusarium graminearumwas detectable in the urine of 78.5% of New Jersey girls sampled, and that these Zea-positive girls, aged 9 and 10 years, "tended to be shorter and less likely to have reached the onset of breast development."[iii]
ZEA mycotoxins originate in grains such as corn, barley, oats, wheat, rice and sorghum,[iv] but also travel up the food chain to grain-fed meat, eggs and dairy products, and are even found in beer. Indeed, the researchers were able to find an association between the young girls' urinary levels of ZEA and their intake of commonly contaminated sources such as beef and popcorn.
Interestingly, derivatives of ZEA mycotoxin have been patented as oral contraceptives. Also, according to a recent article "[zearalenone] has been widely used in the United States since 1969 to improve fattening rates in cattle by increasing growth rate and feed conversion efficiency. Evidence of human harm from this practice is provided by observations of central precocious puberty. As a result, this practice has been banned by the European Union." Other research has confirmed the link between mycotoxins and premature puberty.
Pigs fed zearalenone contaminated corn fed pigs has resulted in estrogenic syndromes including uterine enlargement, swelling of the vulva and mammary glands, and pseudopregnancy,according to research published almost 4 decades ago.
Molecular research on ZEA's endocrine disruptive properties indicate that it has much higher estrogen receptor binding affinity, when compared nanogram to nanogram, than found in other well-known endocrine disruptors, such as DDT and bisphenol A, in both estrogen receptor subtypes.[v]  Also, healthy human intestinal microflora have been shown incapable of degrading zearalenone, unlike bisphenol A. [vi]
Surprisingly, the ZEA study in young NJ girls was the first ever performed to evaluate this mycotoxin's potential estrogen-disrupting properties, and indicates just how great a need there is for further research on the topic, as far as public health is concerned.  There are already over 40 mycotoxins of great enough concern to be subject to regulation by over 100 countries.[vii]  And yet, most of these have not been fully characterized or evaluated for their potential health risks.  

What Can We Do About The Mycotoxin Problem?

Unfortunately, both conventional and organic grain products are equally susceptible to mycotoxin contamination.[viii]  Also, cooking mycotoxin contaminated grains does not appear to significantly reduce their concentrations. The solution, therefore, may require shifting away from cereal grains, altogether – especially those that are not fresh, i.e. corn on the cob.  Due to the fact that much of the U.S. corn supply is contaminated with agrichemicals such as glyphosate, the primary herbicide ingredient within Roundup, and has been altered with recombinant DNA technology to contain potentially harmful transgenes, kicking the corn habit  may not be so difficult. However, our infatuation with other susceptible grains, such as wheat, may be harder to kick. 
One of the best approaches to modifying the diet to exclude mold-susceptible grains is to focus on low-starch, high-nutrient vegetables such as kale instead, and choosing fresh produce instead of consuming more shelf stable, but mycotoxin rich, processed grain-based products.
Also, garlic has been studied to be capable of reducing the adverse effects of zearalenone toxicity, indicating that it would be an excellent seasoning to use if one were to consume potentially contaminated grains or grain-derived products of any kind. In fact, it is likely that the near universal use of spices within world culinary traditions may, in part, be due to their role in reducing adverse health effects associated with mycotoxins and related food-borne pathogens. You can view the GreenMedInfo database to access research on over 40 natural substances found to mitigate the adverse effects of mold exposure and toxicity here: Mold Toxicity Database.
Learn more about mold toxicity at the upcoming summit on Jan 29-Feb 3rd.

The unrecognized consequences of mold toxicity can create hormonal imbalances, brain disrepair, chronic gastrointestinal issues and multiple autoimmune conditions — join us and learn to identify and treat exposure.


Resources

  • [vi] Akiyama, H., Toyoda, M., Kato, M., Igimi, S. & Kumagai, S. (1997) The degradation of several mycotoxins by human intestinal microflora cultured by continous flow culture system.  Mycotoxins, 44, 21-27.
Article originally published: 2012-12-02 
Article updated: 2018-12-31
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

Reports warn of disabling attacks to U.S. power grid that could wipe out “democracy” and the “world order”

Reports warn of disabling attacks to U.S. power grid that could wipe out “democracy” and the “world order”: A pair of reports released in the past month from two separate federal entities both warn of dire, devastating consequences from the destruction or disabling of a substantial portion of the U.S. power grid. 

In late November, the Pentagon released an eye-opening analysis of the effects of a poten

Saturday, December 29, 2018

natural anitbiotics

long before pills, our ancestors used these 12 natural antibiotics to survive infections

Natural antibiotics
(NaturalNews) As readers of Natural Newsare well aware, the medical industry, in collusion with Big Pharma, has been over-prescribing antibiotics for years, resulting innew strains of superbugs that are difficult to kill. In point of fact, it's not at all improper to suggest that at some point in the future, our overuse of antibiotics may result in bacteria evolving to the point where nothing on earth can kill it.

Long before today's antibiotics were developed in labs, however, there were foods and herbs that helped us guard against infection and disease on a daily basis. Indeed, many of these natural anti-bacterial defenders are still around today, and are in use by holistic healers around the world.

Our ancestors had solutions for healing, utilizing antibiotics from nature which are still as valid now as they were then.

Oregano and oil of oregano: If you've ever had Italian food, chances are good that you've had oregano before, and you probably didn't even realize its health benefits. In addition to its antibacterial properties, oregano also aids in digestion and with weight loss. An oil found in oregano, called Carvacrol, has also been found to fight bacteria that can lead to infection.

Raw apple cider vinegar: This has far-reaching benefits. Daily intake of apple cider vinegar includes antibiotic and antiseptic benefits, while naturally alkalizing your system. It can also help you manage your weight, lower your cholesterol and reduce your risk of developing cancer.

Honey: The ancient Romans knew of honey's antibacterial properties, using it to treat wounds and prevent subsequent infections. And today, in countries all around the world, honey is still considered to be one of the best natural antimicrobials, anti-inflammatories and antiseptics, in addition to its antibacterial properties. In fact, Manuka honey, found in New Zealand, has been found to have the highest levels of antioxidants and curative abilities.

Turmeric: This brilliantly-colored spice is flavorful, but also has great body protection qualities. In addition, turmeric can be both consumed and applied externally, which makes it a great all-round bacteria fighter. For extra protection, you can mix turmeric with honey and create a paste to apply to skin.

Garlic: Again, more than just a wonderful seasoning, the garlic plant has very powerful qualities. It can fight the common cold, keeping germs at bay before they have a chance to infect you. A compound in garlic – allicin – protects against yeast, parasites, bacteriaand more.

Grapefruit seed extract: According to the Journal of Alternative and Complementary Medicine, a study found that grapefruit seed extract is effective against more than 800 known viruses and bacteria, as well as more than 100 strains of fungi and parasites. Besides boosting antibacterial protection, this extract also alkalizes the body and improves gut flora.

Echinacea: Many people are not familiar with this product, but it certainly has wonderful antibacterial qualities. Found in kitchens, this herb has been proven to reduce the amount of colds that the average person may experience in a lifetime. Echinacea has also been found to shorten the duration of colds, but is best taken as a preventative measure.

Cabbage: A cruciferous vegetable, sulfur compounds found in cabbage are effective battlers of cancer, as are kale and broccoli, two other members of the same family. But cabbage also contains a massive amount of vitamin C, with one cup providing up to 75 percent of your daily recommended allowance.

Extra virgin coconut oil: You should be using more coconut oil anyway, because it's much better for you (because it's natural) than chemical-laced vegetable cooking oils, but in addition to that, extra virgin coconut oil has anti-microbial and anti-fungal properties, and is packed with antioxidants. Use it to boost your immune system.

Fermented foods: Think unpasteurized cabbage, homemade pickles, kefir and probiotic yogurts – all of which renew our intestinal flora, which in turn protects against cancer and gives us greater ability to fight off infections.

Colloidal silver: This natural antibiotic is a mixture of silver particles that have been suspended in fluid, and has been used for centuries. However, this treatment should only be used on a short-term basis, because too much silver, a heavy metal, can be toxic as well. It works by disabling the enzyme that single-cell bacteria need in order to multiply.

Sources:

MyHealthwire.com

HigherPerspective.com

CoolHealthyRecipes.com

Science.NaturalNews.com

How to make homemade cannabis oil to treat cancer, multiple sclerosis, Alzheimer’s and more

CBD oil, which is increasingly being used to treat a variety of medical conditions, is a form of cannabis oil derived from marijuana or industrial hemp that contains significant amounts of cannabidiol, a molecule found in cannabis. Cannabinoids have a natural way of interacting with our bodies through receptors called endocannabinoids, which are present in all humans and animals. When introduced into the body, cannabinoids regulate cell growth, which in turn combats cancer, among other things.
Made simply from a sizable amount of pot, a bucket and a solvent, cannabis oil has proven effective for treating a variety of serious ailments including cancer, Alzheimer’s disease, epilepsy, Lyme disease, chronic pain, rheumatism, multiple sclerosis, anxiety disorders, asthma and diabetes, according to Constance Pure Botanical Extracts, a California-based medical pot provider.
Extracting marijuana’s beneficial compounds or cannabinoids to form a thick oily substance was first made known through Rick Simpson’s documentary “Run from the Cure,” which generated worldwide interest in cannabis oil or “Rick Simpson Oil,” as it’s referred to in the film. The film sparked countless success stories of individuals who used the oil to cure all sorts of debilitating diseases, including forms of cancer that were previously thought to be incurable.

The herbal cure

The government’s hypocritical lambasting of the drug, accompanied by its restrictive marijuana policies, prevented American’s from accessing the oil. However, now that state governments are finally relaxing their authoritarian policies on marijuana, both for recreational and medicinal purposes, cannabis oil can serve people in the manner it was designed to.
Because cannabis oil has so many medical benefits, the public deserves better access to it, which is why we’re providing you with your very own cannabis oil recipe as described by ewoa.com:
You will need one ounce of dried cannabis. Out of this one ounce, you may be able to produce 3-4 grams of oil.
IMPORTANT: Be extremely careful when boiling solvent off, the fumes are extremely flammable. Do not smoking and avoid sparks, stove-tops, and red-hot heating elements. You can set up a fan to blow fumed away from pot. Work on this project in a well-ventilated area throughout the whole process.
  1. Place the dry material in a plastic bucket.
  2. Dampen the material with the solvent you are utilizing. Various solvents can be used. For instance, you can use pure naphtha, ether, butane, or 99% isopropyl alcohol. Two gallons of solvent are necessary to extract the THC from one pound. To be exact, 500 ml is enough for an ounce.
  3. Crush the plant material using a stick of clean wood.
  4. Keep crushing the material with the stick, while adding solvent until the plant material is completely covered and soaked. Continue to stir for approximately 3 minutes. When you do this, the THC is dissolved off the material into the solvent.
  5. Pour the solvent-oil mixture of the plant material into another bucket. At around this time, you have stripped the material of about 80% of its THC.
  6. Second wash: add solvent to the mixture and stir for another three minutes to extract the remaining THC.
  7. Pour this solvent-oil mix into the bucket containing the first mix that was previously poured out.
  8. Throw away the twice washed material.
  9. You can utilize a coffee filter to pour the solvent-oil mixture into a clean container.
  10. Boil the solvent off: a rice cooker will boil the solvent off nicely, and will hold over a half gallon of solvent mixture. CAUTION: avoid stove-tops, red-hot elements, sparks, cigarettes and open flames as the fumes are extremely flammable.
  11. Add solvent to rice cooker until it is about ¾ full and turn on HIGH heat. Stay in a well-ventilated area throughout the whole process. Keep adding the mixture.
  12. As the level in the rice cooker decreases for the last time, add a few drops of water (about 10 drops of water for a pound of dry material). This will help to release the solvent residue, and protect the oil from too much heat.
  13. When there is about one inch of the solvent-water mixture in the rice cooker, put on your oven mitts and pick the unit up and swirl the contents until the solvent has finished boiling off.
  14. When the solvent has been boiled off, turn the cooker to LOW heat. At no point should the oil ever reach over 290 degrees F or 140 degrees C.
  15. Remove the pot containing the oil from the rice cooker. Then gently pour the oil into a stainless steel container.
  16. Place the stainless steel container in a dehydrator. You know it’s ready for use if there is no longer any surface activity on the oil.
  17. Suck the oil with a plastic syringe. A syringe will essentially make the oil easy to dispense. Once the oil is cooled it will have a thick grease consistency.
Sources:
CBDFarm.org
Reset.me
Endoca.com
BlueBird-Botanicals.com

Study PROVES chemicals in shampoo and toothpaste are altering sex hormones in adolescents

Study PROVES chemicals in shampoo and toothpaste are altering sex hormones in adolescents: New research out of the University of California, Berkeley has revealed that many conventional shampoo, soap, and toothpaste products are loaded with endocrine-disrupting chemicals, or EDCs, that damage hormones in developing children.

Young girls, the study found, are reaching puberty much earli

How to make Homemade Cannabis Oil

How to make homemade cannabis oil to treat cancer, multiple sclerosis, Alzheimer’s and more

CBD oil, which is increasingly being used to treat a variety of medical conditions, is a form of cannabis oil derived from marijuana or industrial hemp that contains significant amounts of cannabidiol, a molecule found in cannabis. Cannabinoids have a natural way of interacting with our bodies through receptors called endocannabinoids, which are present in all humans and animals. When introduced into the body, cannabinoids regulate cell growth, which in turn combats cancer, among other things.
Made simply from a sizable amount of pot, a bucket and a solvent, cannabis oil has proven effective for treating a variety of serious ailments including cancer, Alzheimer’s disease, epilepsy, Lyme disease, chronic pain, rheumatism, multiple sclerosis, anxiety disorders, asthma and diabetes, according to Constance Pure Botanical Extracts, a California-based medical pot provider.
Extracting marijuana’s beneficial compounds or cannabinoids to form a thick oily substance was first made known through Rick Simpson’s documentary “Run from the Cure,” which generated worldwide interest in cannabis oil or “Rick Simpson Oil,” as it’s referred to in the film. The film sparked countless success stories of individuals who used the oil to cure all sorts of debilitating diseases, including forms of cancer that were previously thought to be incurable.

The herbal cure

The government’s hypocritical lambasting of the drug, accompanied by its restrictive marijuana policies, prevented American’s from accessing the oil. However, now that state governments are finally relaxing their authoritarian policies on marijuana, both for recreational and medicinal purposes, cannabis oil can serve people in the manner it was designed to.
Because cannabis oil has so many medical benefits, the public deserves better access to it, which is why we’re providing you with your very own cannabis oil recipe as described by ewoa.com:
You will need one ounce of dried cannabis. Out of this one ounce, you may be able to produce 3-4 grams of oil.
IMPORTANT: Be extremely careful when boiling solvent off, the fumes are extremely flammable. Do not smoking and avoid sparks, stove-tops, and red-hot heating elements. You can set up a fan to blow fumed away from pot. Work on this project in a well-ventilated area throughout the whole process.
  1. Place the dry material in a plastic bucket.
  2. Dampen the material with the solvent you are utilizing. Various solvents can be used. For instance, you can use pure naphtha, ether, butane, or 99% isopropyl alcohol. Two gallons of solvent are necessary to extract the THC from one pound. To be exact, 500 ml is enough for an ounce.
  3. Crush the plant material using a stick of clean wood.
  4. Keep crushing the material with the stick, while adding solvent until the plant material is completely covered and soaked. Continue to stir for approximately 3 minutes. When you do this, the THC is dissolved off the material into the solvent.
  5. Pour the solvent-oil mixture of the plant material into another bucket. At around this time, you have stripped the material of about 80% of its THC.
  6. Second wash: add solvent to the mixture and stir for another three minutes to extract the remaining THC.
  7. Pour this solvent-oil mix into the bucket containing the first mix that was previously poured out.
  8. Throw away the twice washed material.
  9. You can utilize a coffee filter to pour the solvent-oil mixture into a clean container.
  10. Boil the solvent off: a rice cooker will boil the solvent off nicely, and will hold over a half gallon of solvent mixture. CAUTION: avoid stove-tops, red-hot elements, sparks, cigarettes and open flames as the fumes are extremely flammable.
  11. Add solvent to rice cooker until it is about ¾ full and turn on HIGH heat. Stay in a well-ventilated area throughout the whole process. Keep adding the mixture.
  12. As the level in the rice cooker decreases for the last time, add a few drops of water (about 10 drops of water for a pound of dry material). This will help to release the solvent residue, and protect the oil from too much heat.
  13. When there is about one inch of the solvent-water mixture in the rice cooker, put on your oven mitts and pick the unit up and swirl the contents until the solvent has finished boiling off.
  14. When the solvent has been boiled off, turn the cooker to LOW heat. At no point should the oil ever reach over 290 degrees F or 140 degrees C.
  15. Remove the pot containing the oil from the rice cooker. Then gently pour the oil into a stainless steel container.
  16. Place the stainless steel container in a dehydrator. You know it’s ready for use if there is no longer any surface activity on the oil.
  17. Suck the oil with a plastic syringe. A syringe will essentially make the oil easy to dispense. Once the oil is cooled it will have a thick grease consistency.
Sources:
CBDFarm.org
Reset.me
Endoca.com
BlueBird-Botanicals.com

Plantar Fascitis

Plantar Fasciitis — Diagnosis and Natural Treatment Options

Written by Dr. Joseph MercolaFact Checked
plantar fasciitis

STORY AT-A-GLANCE

  • Plantar fasciitis (heel pain) is a common occurrence, especially among runners. While the pain is typically believed to be caused by inflammation in the ligament that runs along the sole of your foot, some research suggests other issues are at play
  • Possible underlying causes and/or contributing factors include inflammation or microscopic tears in the plantar fascia, stress fractures, enlargement of the plantar fascia, tight Achilles tendon and loss of arch support if you have flat feet
  • Anything that places stress on the plantar fascia is a risk factor for plantar fasciitis, including both intrinsic and extrinsic factors
  • The pain of plantar fasciitis is typically gradual in onset, and most noticeable when you’re taking your first steps after getting out of bed in the morning or after prolonged sitting
  • Treatment recommendations include rest, plantar fascia stretches, ice massage, dorsiflexion splint, platelet-rich plasma injections, soundwave therapy, laser therapy and possibly acupuncture
Plantar fasciitis (heel pain) is a common occurrence, especially among runners. Unfortunately, the exact underlying cause is still being debated. While the pain is typically believed to be caused by inflammation in the ligament that runs along the sole of your foot, connecting your heel bone to your toes, some research has shown plantar fascia pain can occur even in the absence of inflammation. According to one such study:1
“Findings include myxoid degeneration with fragmentation and degeneration of the plantar fascia and bone marrow vascular ectasia. Histologic findings are presented to support the thesis that ‘plantar fasciitis’ is a degenerative fasciosis without inflammation, not a fasciitis.
These findings suggest that treatment regimens such as serial corticosteroid injections into the plantar fascia should be reevaluated in the absence of inflammation and in light of their potential to induce plantar fascial rupture.”

Possible Causes of Plantar Fasciitis

It appears plantar fasciitis can be triggered in a number of different ways, some involving inflammation and others not. Possible underlying causes and/or contributing factors include:2
Inflammation of the plantar fascia due to excessive stress placed on the heel bone and soft tissues. The ligament attachment is located at the bottom of your heel bone, which is why the pain is felt in your heel.
Improper footwear is typically part of the problem, and research3 by Michael Warburton, a physical therapist in Australia, found that running barefoot decreases the likelihood of plantar fasciitis
Microscopic tears in the plantar fascia
Stress fractures to the bones of your heel
Myxoid degeneration (this is when the connective tissue is replaced by a gelatinous substance)
Collagen necrosis (a form of cell injury that results in the premature death of the cells, in this case collagen, a crucial component of connective tissue)
Hyperplasia of the plantar aponeurosis (enlargement of the plantar fascia)
Overly tight Achilles tendon
Loss of arch support (if you’re flat-footed)

Risk Factors

As noted the 2016 paper, “Management of Plantar Fasciitis in the Outpatient Setting,”4 anything that places stress on the plantar fascia is a risk factor for plantar fasciitis, and these risk factors can be divided into intrinsic and extrinsic factors. Additional factors are also mentioned in a systematic review5 of diagnostic and treatment strategies for athletes.
  • Intrinsic factors include obesity, flat footedness (pes planus), excessively high arches (pes cavus), reduced range of ankle dorsiflexion, tight calf muscles, overpronation, leg-length discrepancy, excessive lateral tibial torsion and/or femoral anteversion, tight Achilles tendon, weakness in the foot muscles, heel fat pad atrophy or aging, and plantar fascia stiffness
  • Extrinsic factors include overuse, running on hard surfaces, walking barefoot, a sudden increase in running intensity and/or volume, prolonged walking or standing and inadequate footwear

Diagnostic Elements

The pain of plantar fasciitis is typically gradual in onset, and most noticeable when you’re taking your first steps after getting out of bed in the morning or after prolonged sitting. Aside from the presentation of pain in your heel, other diagnostic elements include:6
Evaluation of intrinsic and extrinsic risks
Blood testing, checking for inflammation markers
Ultrasonography imaging of your plantar fascia. According to the outpatient treatment guidelines, this “is a very useful and reliable tool in diagnosing plantar fasciitis.” That said, imaging is typically unnecessary unless the problem is resistant to treatment, or to rule out other heel pathology.7
The plantar fascia thickness in asymptomatic healthy adults ranges from 3.3 millimeter (plus or minus 0.3 mm) to 3.9 mm (plus or minus 0.5 mm). A thickness greater than 4.0 mm is considered abnormal

Treatment Recommendations

Treatment recommendations for plantar fasciitis — some of which I will describe further in sections below — include:8,9,10
Rest and activity modification — If you’re a runner and you feel mild pain in your heel, know that this is a warning sign and if you keep running, it’s only going to get worse as the plantar fascia gets increasingly irritated.11
Orthopedic experts will often recommend avoiding running for four to six weeks, and doing nonweight-bearing exercises such as cycling, swimming or rowing instead. Once you’re asymptomatic (no longer in pain), you can gradually return to load-bearing activities.
Plantar fascia stretch — As described in “Management of Plantar Fasciitis in the Outpatient Setting:”12
“The plantar fascia-specific stretch is performed by dorsiflexing the toes with one hand (taking advantage of the windlass mechanism) and palpating the plantar fascia with the other hand to ensure that it is taut.
The stretch is held for a count of 30 seconds and repeated at least three times in each session. This should be done daily, especially before taking the first step in the morning and before standing following a period of prolonged sitting.”
Ice massage — A simple way to massage the area with ice is to freeze a bottle of water (leave airspace as water expands when frozen and can cause the bottle to burst) and then simply roll it underfoot with moderate pressure for up to 10 minutes at the end of each day.
Using a dorsiflexion splint at night — Many patients notice improvement after four weeks of use and resolution of symptoms within 12 weeks
Extracorporeal shockwave therapy (ESWT) — Recommended for chronic cases (pain lasting six months or longer)
Laser therapy — Like ESWT, class 4 laser therapy also speeds your body’s natural healing and reduces pain and inflammation
Acupuncture — In one small trial,13 patients who received five acupuncture treatments per week for two weeks reported improvement in plantar fasciitis pain
While cortisone and anti-inflammatory drugs are also typically prescribed, I would suggest exercises and other nondrug alternatives first, which is the focus of this article. Aside from offering only temporary relief, side effects of corticosteroid injections include fat pad atrophy and plantar fascia rupture.14

Exercises for Plantar Fasciitis

Aside from the plantar fascia stretch described above, other exercises that target your foot, calf and Achilles tendon are recommended. The featured video demonstrates a program consisting of five exercises that target plantar fascia pain:
  • Wall stretch, to stretch and elongate your calf muscles
  • Tennis ball massage, to stretch your plantar fascia
  • Pick up a sock or towel with your toes, to tone your plantar fascia
  • Seated calf stretch
  • Belt stretch

Shockwave Therapy — ‘Closest Thing to Miracle Cure’ for Plantar Fasciitis

While surgery is sometimes recommended for stubborn cases that are resistant to treatment, ESWT (extracorporeal shock wave therapy)15 may be a far preferable alternative, and may eliminate the need for surgery altogether. As previously noted by podiatrist Dr. John E. Mancuso:16
“… Manhattan Podiatry has been using … ESWT for patients who did not respond to conservative treatments. ESWT uses high-intensity sound waves to heal the injured plantar fascia. In our practice, this innovative treatment has reduced the need for invasive surgical treatments by approximately 90 percent.”
The high-pulse sound waves are mechanical, not electric, and basically speed up your body’s natural healing processes by increasing blood flow to the area. A course of three treatments, one to two weeks apart is typically recommended, and research shows the earlier you do it the better.17
ESWT does have some caveats; for example, you should not undergo ESWT if you are pregnant, have bone cancer, are taking anticoagulants or have had a steroid injection within the past 12 weeks. You also may experience some pain or discomfort, which is usually manageable, although some doctors may administer a local anesthetic to help make you comfortable.18,19
According to Dr. Amol Saxena, a podiatrist specializing in sports medicine at the Palo Alto Medical Foundation and sports medicine editor of the International Advances in Foot and Ankle Surgery journal, ESWT “is the closest thing we have to a miracle cure” for plantar fasciitis.20

Another Surgical Alternative — Ultrasound Therapy

Another alternative is ultrasound-assisted treatment of the damaged tissue with a hollow needle. Sedation isn’t necessary with this procedure since it takes only about a minute and a half to do. In one study, patients reported a 90 percent improvement or more after two weeks. As reported by Medicinenet.com:21
“[T]he … ultrasound therapy … uses ultrasonic energy to cut and remove damaged, pain-generating tissue while sparing healthy foot tissue. In the study, [Dr. Rahul] Razdan's team tested the procedure on 65 patients who sought care at an interventional radiology clinic in 2013 and 2014.
All had chronic plantar fasciitis, and all had failed to respond to standard treatments. During the ultrasound therapy, doctors guided a hollow needle tip into an area of ‘problem’ tissue by means of ultrasound guidance.
Once in position, the tip targeted a combination of high frequency/low amplitude sound to the damaged foot region. That broke up the pain-generating tissue, which was then extracted out of the foot. In total, average treatment time was about a minute and a half, and sedation was not used.”

Eat an Anti-Inflammatory Diet

While the pain will typically resolve in a few weeks or months, the problem can sometimes turn chronic. A foundational aspect of addressing most inflammation-related pain is to make sure you’re eating an anti-inflammatory diet high in healthy fats and low in sugars and non-vegetable carbohydrates. More specifics are detailed in “A Beginner’s Guide to the Ketogenic Diet.”
Dr. James DiNicolantonio also provides important information about the specific types of fats you need, and which ones actually promote and aggravate inflammation, in “Superfuel: Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health.”
  • Herbs and spices such as garlic, cloves, ginger, rosemary and turmeric
  • Berries such as blueberries, strawberries and cherries
  • Animal-based omega-3 fats found in sardines, anchovies, mackerel, wild-caught salmon, fish roe and krill oil
  • Shiitake mushrooms
  • Fermented vegetables and traditionally cultured foods (which quell inflammation by reseeding your gut with beneficial bacteria that help optimize your immune function)
Foods to avoid, as they increase the inflammatory response in your body, include:
  • All forms of sugar (glucose, fructose, high fructose corn syrup, sucrose) and artificial sweeteners
  • Refined carbohydrates
  • Excessive alcohol (as it too turns into sugar)
  • Artificial trans fats and processed vegetable and seed oils, such as corn oil and canola oil
  • Processed meats

Collagen for Soft Tissue Injury and Repair

As mentioned earlier, collagen necrosis is one possible cause of plantar fasciitis, but even if it isn’t, taking extra collagen is probably going to be a good idea if you have plantar fasciitis. I recently interviewed Mark Sisson about the importance of collagen for soft tissue injury and repair, and you can find more information in that article.
In short, tendons, ligaments, cartilage and fascia — basically connective tissue — are all collagen-based tissue that tend to get weaker and less elastic with age. These connective tissues require very specific raw materials, namely animal-based collagen such as gelatin and bone broth (sourced from organic grass fed animals), in order to heal.
This collagen material is amino acids that get incorporated into your body to become this matrix of connective tissue. There are no hard and fast rules on dosage though. When treating his Achilles tendinosis, Sisson opted for a larger-than-normal dose and took 20 grams of collagen twice a day to start. After a few months, he cut down to a maintenance dose of 20 grams a day. Within four months, his Achilles’ were much improved.