Thursday, 01 June 2017 00:00

Improve Foot Health by Improving Your Diet

You already know that good nutrition promotes reasonable weight and heart health while minimizing the risk of illnesses including high blood pressure and diabetes. Have you ever taken a moment to consider what a proper diet can mean for your feet?

It makes sense to realize that your food choices have a direct effect on the wellbeing of your feet. It’s important to make choices that promote strong, healthy bones while avoiding those that cause and aggravate inflammation in the muscles and tendons. It takes only a little bit of planning and some careful shopping to eat right for foot health.

$11.     Reduce Sodium Intake

When the sodium levels in your diet are high, your body tends to retain water and inflammation levels increase. Further, you are at significantly increased risk of high blood pressure. Choose fresh foods over packaged items, which typically contain large quantities of sodium. If you usually add salt to food while cooking and eating, you are probably getting too much sodium in your diet. Reduce your intake by taking that salt shaker off the table!

$12.     Avoid Foods that Lead to Inflammation

Refined grains, sugars and trans fats contain chemicals that cause tissue inflammation. This inflammation can cause pain and discomfort in your feet. To improve foot health, choose whole grain products and reduce your sugar consumption.

$13.     Eat More Calcium and Vitamin D

Building bone mass while you’re young is important for long-term health and wellbeing. If you don’t get enough calcium early in life, you are at higher risk for bone issues or even fractures later in life. While you are growing, your body needs calcium to build strong bones. Women experience gradual bone loss after menopause, but getting enough calcium helps to maintain bone quality. You continue to need calcium for healthy bones at all stages of your life, especially if you develop osteopenia or osteoporosis. For people with osteoporosis, getting enough calcium can help to lower the risk of a fracture. Vitamin D helps your body absorb calcium, which is why the two are often combined in supplements, but they are also found in many foods such as:

$1·      dairy products including milk, yogurt, and cheese

$1·      sardines with bones

$1·      green leafy vegetables such as spinach, kale, and collard greens

$14.     Increase Foods Containing Omega-3 Fats

Omega-3 fats are thought reduce inflammation throughout the body, including the feet. Fatty fish like salmon is a good source of this nutrient. You can also find these healthy fats in foods including:

$1·      flax seeds

$1·      walnuts

$1·      sardines

$1·      beef

$1·      soybeans and tofu

$1·      shrimp

$1·      cruciferous vegetables such as brussel sprouts and cauliflower.

To help maintain foot health, visit a podiatrist regularly. Your podiatrist is the best doctor to care for your feet, ankles, and lower legs. Dr. Boris Abramov and Dr. Tatyana Abramova will examine your feet thoroughly, diagnose any issues, note potential concerns, and treat any issues that you may be experiencing. Call Abramov’s Comprehensive Foot Care at 443-872-7052 or click here to schedule a convenient appointment in our Pikesville office.