In one sentence, describe what the following article is about: Heel spurs can show up in multiple places on your heel. This can cause the pain to be slightly different depending on exactly where the heel spur is. They can be located at the back of the heel or under the heel, near the sole of your foot. If you are experiencing pain along the back of your foot, up through your ankle, you might have a heel spur on the back of your heel. If the pain you feel is localized on the sole of your foot and main curve of your heel, you may have a heel spur on the underside of your heel. If you are experiencing heel pain, you should take note of when the pain is the worst. Most of the pain associated with heel spurs is worse first thing in the morning, with the first few steps you take in the morning being the most painful. There will also likely be pain when you step on your heel again after long periods of rest. Your heel pain may also get worse if you put a lot of pressure on your foot throughout the day. Any prolonged irritation of the spur can cause pain. The main symptom of heel spurs is prolonged pain. Often, a doctor will base her diagnosis on a history of pain in your foot by the heel. You should keep a log of how often you experience pain in your heels and under what circumstances the pain exhibits itself. The kind of pain the doctor will be looking for is any general pain or tenderness at the bottom of your heel, especially when you walk barefoot across tile or wood floors. If you have heel spurs on the upper portion of your heel, the pain you experience isn't actually directly caused by the spur. The bony outgrowth rarely causes pain on its own, but the tissue will build up calluses on them to help cushion the spurs. These will eventually cause wear and tear on the joints, which can cause the spurs to compress the neighboring tendons, nerves, or ligaments.  This is what causes injury as well as tearing, pain, and swelling.  The muscle that will likely be most affected with this type of heel spur is the Achilles tendon. The spurs will cause tenderness and pain at the back of the heel, where the Achilles tendon is, which is made worse when you push off on the ball of your foot. If your spur is on the bottom of your foot, along the plantar fascia, the pain is typically caused by the spur moving against the plantar fascia. This causes local tenderness due to inflammation and swelling. The pain is typically made worse when you stand or walk on the area for too long.
Summary: Locate the pain. Notice when the pain is at its worst. Keep track of the pain. Understand the cause of the pain from an upper heel spur. Recognize the cause of heel pain associated with plantar fasciitis.

In one sentence, describe what the following article is about: An unusual smell may be one of the only warning signs that you are being exposed to a gas attack. Although not all toxic gases have a unique scent, many do. Look for a discolored cloud in the air. This cloud might dissipate quickly or appear to linger in the air.  As soon as you’ve smelled the gas’ scent, it means that you’ve been exposed. You’ll need to take immediate action to limit or counter the effects of the gas. Sulfur mustard gas can be odorless or smell like mustard or onions. Chlorine gas often has a pineapple, pepper, or bleach scent. Sulfur mustard gas can appear brown or yellow in the air. However, it can also be clear and invisible to the naked eye, like sarin gas. If you smell or see gas in the air, leave the building space as quickly as possible. Your goal should be to get to fresh air because staying inside will only expose you to a concentrated amount of the gas. If necessary, climb out of a nearby window and stay outside until help arrives. Take the path to exit the building that appears to dodge any clouds or concentrations of the gas, if visible. Bring any pets or family members inside as well. If you see neighbors or other people outside, yell for them to seek shelter immediately. Do not try to outrun a cloud of gas in your car or on foot, as you could get overtaken with no shelter options.  Staying outdoors will expose you to a higher concentration of the gas. Moving indoors will not provide complete protection from the gas, but it will minimize your exposure until you can get help. If you are outdoors and indoor shelter isn’t available, try to get to higher ground. Most chemical gases will sink to the ground, so being higher up will lessen your exposure. Close any doors or windows. Close all air vents and shut off your air conditioning or heating units. Shut any fireplace dampers or any other open spaces that lead to the outside. The goal here is to block off any and all openings that will allow the gas to move from outside to indoors. These actions will help to keep your indoor air as uncontaminated as possible. Once you are inside, make your way to the smallest room with the fewest windows or least access outdoors. Use spare fabric, plastic, or any other available material to block off the edges of the doorframe, especially concentrating on the gap at the bottom.  If you have duct tape, apply it to the edges of the door and any windows. Although it isn’t always 100% effective, moving to a small, isolated space can improve the quality of air that you’ll breathe during a gas attack.
Summary: React right away if you smell or see toxic gases. Exit the building if you detect gas inside. Seek shelter indoors if you see signs of gas outside. Cut your indoor space off from outside exposure. Go to the most isolated room indoors.

In one sentence, describe what the following article is about: It is important to stay hydrated to keep your kidneys healthy. Not drinking enough water can lead to kidney stones. Make sure that you are drinking between six to eight 8-ounce glasses of water every day to maintain your kidney health.  You may need to drink more or less water depending on your kidney health, sex, and activity level. For example, some men may need to drink 13 cups of water every day to stay hydrated. Check with your doctor if you have experienced kidney failure. You may need to be on a restricted fluid diet. educe your sodium intake. High sodium intake is bad for your kidneys as well. If you consume a lot of sodium, then work on reducing your intake. You can reduce your sodium intake by choosing low-sodium foods, avoiding processed foods, and keeping a diary of the amount of sodium that you consume on a daily basis. Consume no more than 2,300 mg of sodium per day if you are under the age of 51 and no more than 1,500 mg per day if you are over 51. Getting adequate high-quality protein is an important way to maintain your health. Avoid high-protein diets and eat a moderate amount of protein instead. While high-protein diets are popular for weight loss, eating this way can make existing kidney problems worse.Try to get about 20 to 30% of your overall daily calories from high-quality protein sources. Some high-quality protein sources include:  Beans Nuts Fish that contains omega-3 fatty acids, such as salmon, mackerel, and cod Skinless poultry, such as chicken and turkey Grass fed beef and bison Make sure that you include lots of fruits, vegetables, and whole grains in your diet as well. These complex carbohydrates are much healthier for you than simple ones like white bread, white pasta, candy, and sugar. Some good choices include:  Apples, bananas, grapes, oranges, berries, cherries, pineapple, mangoes, papaya Broccoli, cauliflower, carrots, sweet potatoes, Brussels sprouts, spinach, kale, onions, garlic Whole wheat bread, whole wheat pasta, barley, brown rice, quinoa Using herbs to season your food is a great idea, but it is important to consult your physician and a naturopath first if you are interested in taking any herbs as medicine. Some herbs can have negative effects on the kidneys, especially if your kidney function is already poor.
Summary:
Drink more water. . Eat high-quality protein. Choose complex carbohydrates over simple ones. Talk to your physician and a naturopath before incorporating herbs.