Eating certain foods can reduce the risk for inflammation and other diseases that can affect your feet.
A healthy diet can help manage chronic conditions that cause foot problems. When most people think about nutrition and health, they typically associate the food that they eat with weight management or heart health. But diet plays many important roles in overall health and can affect different parts of the body, even our feet, says Sherri Greene, DPM, a podiatrist in New York City who practices holistic foot care.
“When I explain to people that your feet are connected to the rest of your body, and what you put into your body is what makes up your body, then they get it,” Dr. Greene says.
Inflammation, Diet, and Your Feet
Medical research, including a review of studies published in October 2015 in the British Journal of Nutrition, suggests that what we eat can affect inflammation in the body, which is a risk factor for many chronic conditions.
“Generally, inflammation is a defense mechanism in the body that helps stop growth of abnormal cells, promotes healing of injured tissues, and signals cells to fight off viral and bacterial infections,” says Shilpi Agarwal, MD, a family physician in Washington, DC. “But when inflammation persists, it requires the body to recruit different mediators to protect the cells. When these mediators are present for prolonged periods of time, they can destroy healthy tissue and trigger disease.”
Inflammation is a common cause of foot pain associated with types of inflammatory arthritis such as psoriatic arthritis, rheumatoid arthritis, and gout. It can also strike the plantar fascia, a thick band of tissue that runs across the bottom of your foot, causing the intense heel pain associated with plantar fasciitis.
Many common foods are believed to encourage inflammation, such as the refined grains, sugar, and trans fats in baked goods and junk foods; the saturated fat in red meat; and the omega-6 fats found in many commonly used vegetable oils, such as corn, soybean, and sunflower oils, according to the Arthritis Foundation.
People may also develop increased levels of inflammation in their bodies due to chronic allergies to common foods such as wheat, Greene says. One 2014 case study suggests that eliminating the protein gluten found in wheat, barley, and rye may benefit patients with plantar fasciitis. The study reported the case of a woman whose plantar fasciitis went into remission when she maintained a gluten-free diet, but it did not prove a direct cause-and-effect relationship and only included one patient.
Another dietary factor that can contribute to inflammation is eating too many foods that cause your blood sugar to rise quickly, such as sweets, white flour, and pasta.
To reduce inflammation, Greene advises patients to eat more omega-3 fats. Fatty fish such as salmon, as well as fish oil supplements, are good sources of omega-3s, she says. Most people’s diets provide far more omega-6s than omega-3s, so a fish-rich diet can address this imbalance.
A healthy diet with anti-inflammatory benefits is rich in green vegetables and other fresh plant foods, and eliminates refined grain foods and sugary treats.
Osteoporosis, Diet, and Your Feet
Many chronic conditions that affect the feet can be better managed by eating right. One such condition is osteoporosis, a disease of progressive bone loss.
Osteoporosis is associated with an increased risk of fractures, and one of the first signs of the disease is often a stress fracture in the foot. Increasing your dietary intake of calcium and vitamin D can decrease the risk of a fracture, as can other lifestyle changes like regular exercise.
Dairy products such as milk, cheese, and yogurt are among the best dietary sources of calcium. But remember that saturated fats, which are found in full-fat dairy products, are on the list of things that can increase inflammation.
You can also get dietary calcium from some green vegetables; and many products such as certain cereals, breads, and juices contain added calcium. Vitamin D, which helps the body absorb calcium, can be found in fatty fish such as mackerel, salmon, and tuna.
Peripheral Artery Disease, Diet, and Your Feet
Two common conditions that affect millions of Americans’ feet are peripheral artery disease and diabetes. These conditions can damage arteries that bring blood to your lower extremities.
One of the ways peripheral artery disease (PAD) is diagnosed is by comparing the blood pressure in your feet to the blood pressure in your arms. This test, known as an ankle-brachial index (ABI), determines how well blood is flowing. According to the American Heart Association, the ankle pressure is normally at least 90 percent of the arm pressure, but with severe narrowing it may be less than 50 percent.
Common symptoms of peripheral artery disease may include discomfort in the muscles of your feet. In severe cases, patients have extreme pain or tingling in the feet or toes.
A diet that is low in saturated fat, trans fat, and sodium, while also rich in fruits and vegetables, can help reduce your risk of peripheral artery disease, according to the American Heart Association. A January 2015 study published in the Journal of Vascular Surgery also recommends consuming omega-3s as a way to lower the risk of peripheral artery disease.
Diabetes, Diet, and Your Feet
Like peripheral artery disease, diabetes can cause many types of foot problems, from skin changes to nerve damage, or neuropathy. According to the National Institutes of Health, as much as 70 percent of people with diabetes have some form of neuropathy. Symptoms may include burning pain, tingling, or weakness in the feet.
An estimated 1 out of every 3 people with diabetes over age 50 also has peripheral artery disease, according to the American Diabetes Association.
A healthy diet is one of the keys to controlling blood sugar levels and managing your diabetes. A diabetes diet, like any healthy eating plan, means eating fiber-rich fruits and vegetables, lean protein, and moderate amounts of whole grains and healthy fats.
Weight, Diet, and Your Feet
Given that your feet bear the weight of your entire body, it’s not surprising that being overweight can lead to foot problems. Excess body weight increases your chances of a variety of painful conditions in the feet.
Besides the other benefits of a healthy diet, weight management can help avoid or manage conditions affecting the feet. “Even 25 extra pounds can tip the scales to more problems in the foot and ankle,” says James Mahoney, DPM, an associate professor of podiatric surgery at Des Moines University in Iowa.
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