Feet care will give you relief and comfort

OUR feet are the most hardworking body part and most overlooked. The legs bear a heavy burden. But what do the feet get for their toil? A foot bath, monthly pedicure, or massage?

Many people give foot maintenance little thought. The feet are akin to plumbing, you never think about them until they complain.

Our feet have many points associated with different organs of our body; there are about 70,000 nerve endings on the foot. Therefore, foot massage is useful not only for legs but also for general well-being. It improves blood circulation, nourishes the skin, and reduces fatigue.

Unfortunately, massage is cautioned against in the case of varicose veins, skin disorders and foot edema. To boost the beneficial effects of massage even more, we can rub a nourishing cream into the skin so that it will become gentle and soft.

The foot is a reflexology zone associated with all of the internal organs. Foot Massage can enhance the protective functions of the body. The effects appear after the first massage session. The fact that foot massage is very sensual is not an invention of cult film directors, but actually true.

Five magical minutes of proper foot handling, and your partner will obtain a state of complete relaxation, with a sudden awareness of the meaning of life. As it says in Ayurveda, the ancient Indian medical treatise: "If a couple before going to bed will massage each other’s feet, it will not only bring health but also a mutual attraction."

According to Dr. Samuel Bandobera, a pharmacist at Modem Pharmacy in Ntinda, seven out of 10 people experience foot problems.

However, we think the pain and discomfort is normal. Foot pain, infections, bunions and corns often mask severe problems like diabetes, arthritis, gout, anaemia, or even heart problems.

Corns and callouses are caused by excessive pressure on the feet and inappropriate foot wear. This is common with women who wear high heels.
They place additional pressure on the toes and can cause problems with the feet and back.

A study by Harvard University suggests that high heels may cause knee problems. If you must wear high heels, take along a pair of flat shoes so that while at your desk, you can always slip the high heels off.

Also be sure to buy shoes that give your toes room.Snug, tight-fitting shoes cause corns.

Buy shoes that breathe- like those made of canvas and leather. Plastic and vinyl cause feet to sweat, which creates a breeding ground for bacteria and fungi.

Rebecca Namatovu, a beautician, advises that everyone needs to own a pair of flat shoes with thick-cushioned soles that support the arch and have rounded tips.

Replace worn out shoes as soon as possible and try not to wear the same shoes daily.

Some remedies for your feet

 
Soak your feet in a basin of warm water mixed with lemon juice, a few neem leaves and mineral salt for about 10 minutes. Neem has antiseptic qualities.

You can place pebbles and roll your feet back and forth giving slight pressure as it gives a massaging effect.
Scrub using a pumice stone to remove the dead skin. Wash your feet, then pat them dry and massage with a moisturising cream or foot cream.

Wash your feet well and apply vaseline at night and slip on a pair of cotton socks. In a few weeks, your feet will become soft.

He beat me to near-death, then fled

Pauline Adong lies in agony in the female ward of Pentecostal Assemblies Hospital in Lira.

Her skeletal frame is covered by threadbare, dirty, old linen. The fresh wound on her backside is dressed with plaster and cotton.

 

At her bedside, there is no juice or even a bottle of water for the patient. Her eight-month-old son, only dressed in a shirt, smiles at his mother, oblivious of her pain.

 

Adong holds back tears as she gathers strength to raise her head to talk to her visitors.

 

“My husband was never violent. For the four years we had been together, he had never even slapped me. Maybe when he did this to me, he was just looking for a way out of our marriage. I have always been an obedient and submissive wife. 

 

“So I think when he realised that he had no excuse to get rid of me, he decided to beat me so brutally,” says Adong, amid tears.

 

Among’s misery began in 2004, when her first husband was killed by the Lord’s Resistance Army rebels. In 2007, she was remarried to her brother-in-law, Jimmy Engola, under the cultural practice of widow inheritance.

 

With four children from her previous marriage, she bore her fifth child, a boy, during her four-year marriage to Engola. But Adong’s new marriage was never a bed of roses. Her husband is a drunkard.

 

The fateful day

 

The events that led to her admission in hospital began on September 8, at her home in Akuriluba village, Acan Pii Akalo parish. Her husband returned home at around 3:00pm. As usual, he was drunk. Adong welcomed Engola and served him tea.

 

Shortly after, she asked him to permit her to sell the family’s only goat, because she needed money to clear school fees for her daughter. Engola seemed to grant her request. But no sooner had she untethered the goat from the backyard, than Engola stood up in fury. 

 

Engola is a big man. So with his well-built physique, he snatched the goat from Adong, held it by its legs and used it to flog her continually.

 

The physical assault was directed at Adong’s backside. 

 

The pain was so unbearable that she passed out. She has no recollection of how long the assault lasted and what prompted Engola to stop, but when she regained her consciousness, she realised that she had sustained deep wounds on her backside. 

 

Engola had fled as soon as Adong collapsed and has never returned home. He is wanted by the Police to answer assault charges, but no one knows his whereabouts.

 

Among regained consciousness three days later and was taken to Lira  Hospital, where she was admitted for a month and discharged. 

 

Still too weak, she returned to her marital home with no one to take care of her, except her 10-year old son. 

 

Rescued

 

Adong’s wounds had become septic due to lack of care. One day, the Kole district chairperson, Peter Ocen Akalo and Caesar Alajo, a district councillor, heard about her plight and came to her rescue. They took her back to the hospital, where she is presently receiving treatment. She was operated on and is recuperating. 

 

Adong describes her husband as a philanderer. Despite this, she says, she wanted to be with him for the rest of her life.

“I tried to do everything the exact way he wanted,” Adong narrates from her hospital bed. 

 

Her aunt, Florence Acen, is taking care of her at the hospital. Adong’s three children also stay with her at the hospital. 

For now, this is their temporary home, until their mother is discharged. Akalo and Alajo, are footing the hospital bills.

 

Expert Opinion

 

According to the Family Protection Unit of Kole Central Police Station, at least 100 serious cases of physical violence were recorded between January and June this year. Most of the gender-based violence cases in communities go unreported and are not reflected in the crime records.

 

This is according to an analysis by a non-governmental organisation, Issis-Women’s International Cross-Cultural Exchange (WICCE), which has completed a study on sexual and gender-based violence in Lango region.

 

“Most of the assault cases reported to the Police are against women. Men are also assaulted, but do not report because of stigma from fellow men and the society. Most women who report these cases do not follow them up because they fear reprisals at home,” says Ruth Ojambo Ochieng, the executive director of Issis-WICCE.

 

Ojambo recommends that communities collectively engage in an effort to denounce norms and ways that promote violence against women.

 

“Communities need to drop patriarchal ways that position women as subjects to men. This should be a collective movement that respects the bodily integrity of women. This will eventually help reduce violence,” she says.

 

Catherine Awor, the acting coordinator of Women Peace Initiatives Uganda, says Gender-Based Violence(GBV) has reduced over the years. However, sexual and GBV remain a challenge in Lango sub-region and has taken a trend of domestic violence, often leading to death.

 

Alex Oremu, the Lira district chairperson, says the Peace Recovery and Development Programme has failed to address the psycho-social needs of the communities.

 

“People cannot fully participate when their mental wellbeing is not catered for,” Oremu said, adding that the cultural practices and norms that still position women as the weaker gender has also been a big problem. 

 

“The clan system needs to be engaged, so that they are part of the process of identifying ways of reducing this violence,” says Oremu.

After the Baby, Can I Have My Lean Body Back?

With the blessing of a baby comes the unspoken threat of never getting one's body shape back. While some women have devised means to salvage what will be left of their bodies, others have perfected the art of looking much better than before.

Pregnancy does things to a woman's body, most of them irreversible. One of the most difficult things for mothers is getting rid of the extra weight after childbirth.
For some, it can take between two months to a year, while others just add more weight with each successive baby and their size changes forever.

Teri Washitu, 22, a first-time mother, got back her ideal body shape within three months of giving birth.

"For any young woman, the thought of carrying a baby for nine months and the life of motherhood can be both exciting and scary. Worst of all, the fear of gaining weight and getting out of shape gets the better of you.

I, however, vowed to enjoy every minute of my motherhood from the moment the doctor gave me the great news. Weight gain during pregnancy is normal, so I was told by my midwife during the first antenatal visit. I was assured that with proper diet and exercise I would be able to gain just the ideal pregnancy weight and keep fit.

You just never realise how much weight you are gaining until you have given birth. I was shocked after my caesarean section birth to learn that I had gained over 19kg during pregnancy.
Getting back into shape after birth can be very challenging, most especially, when you have had a caesarean section birth. Unlike normal birth, I was advised not to exercise or tie my stomach until I was declared healed by my gynaecologist.

With a 4kg baby boy, my stomach was virtually a balloon and deep down, I knew getting back into shape was not going to be a walk in the park. But for someone whose flat tummy was once the envy of many, I was determined to get back into shape.

Exclusive breastfeeding has certainly helped me lose weight. Ironically, I am required to eat more calories (about 2,500 a day) to maintain my energy levels as well as provide a good flow of milk.
I also observed a proper diet by eating foods rich in protein and calcium, plenty of fresh fruits and vegetables.

This has helped to fasten and ease my digestion. I also started taking two litres of warm water daily in between meals. This has done magic to my stomach without having to tie it.
I was advised to avoid sugary or salted snacks and caffeinated drinks. I did exercises daily and my body shape returned to normal and within three months after birth.
My husband, Gilbert Tizihwayo, was very supportive, always reminding me to exercise and accompanying me to the fitness lessons.

Challenges

There are times when I suffered discomfort from the exercises. I was advised to listen to my body and to take note of that because the exercises exhausted me. So I was limited to pelvic tilts, lifts, side bends and long slow walks in the morning and evenings.

I think losing weight can be affected by emotions. I had a positive attitude and deep down I knew I would make it. This was simplified with the emotional support and patience from my husband.
The Cost
I used a physical instructor only once during pregnancy. I paid sh40,000 for a whole day's lesson on fitness and exercise during and after the birth. I was given exercise leaflets, but I also have a book on getting back into shape after pregnancy, which I followed.
I advise new mothers to keep their dream of getting back in shape. It is not easy, but eventually you get there. It has been 18 weeks since I had my baby and I am perfectly fit in all my outfits.

What the doctor says
Dr. Emmanuel Netuwa, a gynaecologist in private practice in Mbale, says getting back in shape is not something one should rush. If it has taken about 40 weeks for one to gain the pregnancy weight, it may take a similar length of time to lose it.

However, he says, the best way to get back in shape after giving birth is through exercising, the exercises though should be regulated. "You should not overdo it because it might stretch your body and cause complications," he says.

"There is no specified time that you should start exercising, but do what you can handle, even if it is only 10 to 15 minutes at a time. If you exercise too hard, too soon after giving birth, your vaginal bleeding may get heavier. This is a signal to slow down," says Dr. Netuwa.

He notes that you can start with some gentle exercises, including pelvic floor exercises and lower tummy muscles (not sit-ups) almost straightaway. Strengthening your pelvic floor will help you guard against urine leaks while you are exercising.

He also states that if you had a normal delivery you can wrap the belly with a cloth wrapper or use a corset. Any cloth will do, as long as it is long and able to wrap around the waist. Some women who have had a natural birth start to do this right after delivery.
"You can put it on for as long as you want. You can even wear it when you are out and about," he adds.
However, a mother who has delivered through a c-section is not advised to tie the stomach, because it can disrupt the healing of the wound and might lead to major health complications.
"A mother who has had a c-section birth should consult her gynecologist on when to start exercising and how often she can do it."