The Role of Nutrition in Foot Health

April 11, 2024

How Good Nutrition Benefits Foot Health

Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following:

Tissue damage
Joint degradation (arthritis)
Injuries and mobility issues
Reduced bone density

Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics.

Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including:

Enhanced mobility and flexibility
Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet)
Improved circulation to the feet
Less edema and water/salt retention

The Best Healthy Diet for your Feet

Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods!

Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health.
Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health.
Berries: Packed with antioxidants that help reduce inflammation and improve circulation.
Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health.
Greek yogurt: Contains calcium and probiotics, beneficial for bone density.
Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling.
Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping.
Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes.

To learn more about great foods for foot health, read here.

In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include:

Red and processed meats
Baked goods and pasta made with refined carbohydrates
Deep fried foods
High-sugar foods like candy and soda
Foods with trans fat (certain types of butter, chips, etc)

Is Your Healthy Diet on Track? Come to Feet First Clinic for More!

Eating whole foods is a crucial component of foot care, but it’s also just the tip of the iceberg! Come to our comprehensive, one-stop-shop foot clinic to take your foot health to a whole new standard! Book an appointment online today, or call us at (416) 769-3338!

PrevPrevious The Link Between Footwear and Back Pain: What You Need to Know

NextNext Preventing Sports Injuries: Essential Foot Care for Athletes

May 21, 2021

Foods That Can Cause Inflammation and Swollen Feet

You may notice from time to time that your feet are ballooning. Strenuous exercise, various foot conditions, and a number of other factors may influence the level of swelling in your feet. But did you know the source of inflammation and Swollen Feet might be in your cupboard or refrigerator? Who would have thought? It should be noted that inflammation is your body's natural process of fighting against things that harm it - such as infections, injuries and toxins - in an attempt to heal itself. In many cases, suppressing inflammation does more harm than good since you're treating the symptom and not the cause. But too much inflammation can lead to conditions such as arthritis, heart disease, stroke and diabetes. Today, more than one in four Canadians — or over ten million people —lives with diabetes or prediabetes, according to Diabetes Canada. As Harvard Health Publishing says, "intermittent bouts of inflammation directed at truly threatening invaders protect your health." But chronic inflammation can become your enemy. Further, one study finds that "chronic, low-grade inflammation is a key factor in the pathogenesis of the cardiovascular disease, and is associated with the risk of developing diabetes, dementia, and depression." There are many foods that can cause inflammation and joint issues that will make your feet swell; conversely, there are also a number of foods that help reduce inflammation and joint pain. We'll discuss these foods below: Foods that can cause inflammation You'll see a pattern within this list. Foods that generally cause inflammation are also bad for your general health. One of the drivers behind this is the link between bad foods and weight gain, which itself contributes to inflammation. 1. Sugar and high-fructose corn syrup When there's too much sugar in our system, our insulin tries to store the excess within fat cells, causing them to get larger. Examples of foods with high sugar and high fructose corn syrup content include: White bread Pastries Soda Sweetened beverages Cookies Cereals Granola bars Diabetes Canada recommends Canadians limit their intake of free sugars to less than 10% of total daily calorie (energy) intake. According to the organization, less than 10% of total daily calories is approximately 50 grams (12 teaspoons) of free sugars consumed per day based on a 2000-calorie diet. The emphasis here is the intake of "free sugars," which are sugars and syrups added to foods during processing or preparation. Sugars are ubiquitous in our food supply so the differentiation between added sugar and naturally occurring sugars within food (ie: bananas, milk, fruits, and vegetables) is important. 2. Artificial trans fats Examples of foods with high artificial trans fat content include: French fries Fried foods Shortening Lard Margarine 3. Vegetable and seed oils Many vegetable, seed, or hydrogenated oils can contain trans fat, which contributes to inflammation. At one time, it was believed that moderate intake of trans fat was OK, but more recent research finds that that T-fat is not safe, adding that the greatest danger from T-fat lies in its capacity to distort the cell membranes. 4. Refined carbohydrates Examples of foods with highly refined carbohydrates content include: Bread Rolls Crackers French fries Sugary cereals White rice Like sugar, refined carbs create a spike in blood sugar and raises your inflammatory response as your body's immune system tries to remove the excess from your blood supply. 5. Alcohol Drinking alcohol means your body retains more water. This excess water retention causes a rise in swelling, but it usually subsides within a day or two. Chronic alcohol consumption however may lead to longer-term problems, not just because of inflammation, but for your liver, heart, and kidneys. One study published in the National Center for Biotechnology Information found that "Chronic alcohol use impairs not only gut and liver functions but also multi-organ interactions, leading to persistent systemic inflammation and ultimately, to organ damage." 6. Red meat and processed meat Processed and red meats are high in saturated fat, which causes inflammation. Examples of processed meat include: Burgers Steaks Hot dogs Sausages Foods that can fight inflammation There's another side of the coin. There are many foods that combat inflammation and can reduce swelling. Many fruits and vegetables, for example, are high in antioxidants and polyphenols which help reduce swelling in the body. According to Harvard Health Publishing, nuts and coffee have been associated with reduced inflammation markers and a lower risk of cardiovascular disease and diabetes. Foods that can fight inflammation include: 1. Vegetables Tomatoes Spinach Kale Collards 2. Nuts Almonds Walnuts 3. Fatty fish Salmon Mackerel Tuna Sardines 4. Fruits Strawberries Blueberries Cherries Oranges 5. Coffee As coffee contains polyphenols — naturally occurring organic compounds — and other anti-inflammatory compounds, this caffeinated beverage may protect against inflammation. Foot problems? We've got you covered We’re confident in our ability to help inform you and solve your concern with the least amount of discomfort possible. Contact us even if it's to ask a quick question. We'd be happy to point you in the right direction. Call us at 416-769-3338 or Book Your Assessment Today!

April 25, 2024

Exploring Foot Reflexology: Benefits for Overall Health and Well-being

Foot reflexology benefits are becoming a hot topic. Studies show that published scientific articles on the subject are increasing, piquing public interest. But is there a reason to subscribe to holistic foot care? Can foot reflexology techniques truly benefit our health or treat common foot conditions? And if so, how does reflexology for health work? Let’s answer all of these questions today! How Does Foot Reflexology Work? Foot reflexology is a holistic practice. It involves applying pressure to specific points on the feet, known as reflex points, which correspond to various organs, glands, and parts of the body via an energetic connection. By stimulating these points, the goal is to help with a wide variety of ailments and health concerns. For example, the toes may correspond with the head and brain, the ball of the foot with the diaphragm and arms, and the area of the foot between the ball and heel corresponds with the small intestine. Check out this detailed chart from Healthline for more. How Reflexology May Help With General Health Problems Reflexology may be a good option for you if you experience any of the following: Premenstrual symptoms: A significant study demonstrated that foot reflexology could effectively reduce cramping and hormonal side effects. Participants were observed after 8 foot reflexology sessions. Blood pressure: Reflexology can sometimes reduce blood pressure in hypertensive patients. Don’t forget, your feet and your heart are connected in other ways too! Mental illness: Holistic foot care may reduce anxiety and depression symptoms in adults. Chemotherapy side effects: Foot reflexology may help reduce shortness of breath in cancer patients receiving chemotherapy. Can Foot Reflexology Treat Foot Conditions? Be sure to talk to your chiropodist if you are interested in trying new foot care treatments; this applies to reflexology or any type of unfamiliar service. It’s worth researching holistic foot care if you have any of these conditions: Plantar fasciitis: Reflexology techniques involving pressure points and trigger point release may reduce heel pain. Heel spurs: See note on plantar fasciitis above. Osteoarthritis: Holistic foot care may stimulate blood circulation, mildly relieving joint stiffness. Diabetic neuropathy / Diabetes Mellutis: Studies indicate that foot reflexology may help increase skin sensation and reduce blood sugar levels.

April 11, 2024

The Role of Nutrition in Foot Health

You are what you eat! This statement could not be more true, as the foods we consume help our bodies function at their best. The connection between nutrition and foot health isn’t widely known or obvious, but a healthy diet can work wonders for bone and joint health in the lower extremities. Eating the right foods for strong feet may also help you avoid painful foot conditions when combined with other foot care practices. Keep reading to discover nutrition and foot health secrets! How Good Nutrition Benefits Foot Health Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following: Tissue damage Joint degradation (arthritis) Injuries and mobility issues Reduced bone density Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics. Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including: Enhanced mobility and flexibility Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet) Improved circulation to the feet Less edema and water/salt retention The Best Healthy Diet for your Feet Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods! Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health. Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health. Berries: Packed with antioxidants that help reduce inflammation and improve circulation. Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health. Greek yogurt: Contains calcium and probiotics, beneficial for bone density. Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling. Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping. Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes. To learn more about great foods for foot health, read here. In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include: Red and processed meats Baked goods and pasta made with refined carbohydrates Deep fried foods High-sugar foods like candy and soda Foods with trans fat (certain types of butter, chips, etc)

March 21, 2024

The Importance of Foot Hygiene: Tips and Tricks

Foot hygiene and solid foot care tips are your secret weapons for happy and healthy feet! Everyone should practice a clean and healthy foot routine, but those with foot conditions such as diabetes or chronic fungal infections should be extra vigilant. Today we’ll talk about the best foot cleaning practices and how to implement them into your daily foot care routine. Foot Health Essentials: How to Keep Your Feet Clean and Protected Foot hygiene is pretty straightforward stuff! But you may make some minor missteps along the way. Take a look below at the best ways to wash, dry and moisturize your feet. Washing Your Feet Wash your feet daily with natural, gentle soaps in warm water. Hot water can negatively impact your blood circulation by increasing the size of the blood vessels, so be careful with temperatures. Moisturizing Your Feet Use lotion on the bottom and top of your feet. This can help you prevent calluses, corns, cracked heels, and more. Natural, fragrance-free and medicinal lotions are your best bet (try Gehwol at Feet First Clinic!). If you have diabetes, be extra careful to avoid putting lotion in between your toes; it could cause an infection depending on the lotion. Fungal infections also favour wet toes and tend to appear there. Keeping Your Feet Dry Thoroughly dry your feet after washing them. If you get lazy and keep them damp, you are again more likely to attract contagious fungal infections (they love moist environments!). Invest in products that help manage foot dampness and repel excess moisture. These include moisture-wicking socks (also remember to change your sock frequently!), waterproof shoes and boots, running shoes with perforated holes in the uppers, and various foot deodorant products (creams, powders, sprays). These products are also great for preventing foot odour. Toenail Care and Foot Hygiene Keeping your nails in top shape is an important element of foot hygiene. Follow these nail care tips to protect your nails and keep them clean and strong. Cut your nails straight across with high-quality nail clippers. Don’t try to shape them during this stage! Avoid cutting your nails too close to the skin; this will cause ingrown toenails. Gently use a nail file for subtle shaping. Don’t try to cut your own cuticles if you’re prone to infections. They protect the nails and getting rid of them improperly may welcome fungi. Schedule a medical pedicure for professional care and a cleaning of hard-to-reach areas.

March 14, 2024

Yoga for Feet: Strengthening and Flexibility Exercises

Yoga is a respected form of healthy, low-impact exercise. It fosters physical strength, mental well-being, and helps with flexibility training. But what you may not know about is what yoga can do for your feet. Yoga and foot health have a close connection. Your feet serve as the base for most exercises, so almost every famous yoga pose doubles as a foot strengthening exercise in some way! Specifically, studies show that yoga can help with musculoskeletal problems in the lower extremities. Whether it’s toe yoga exercises, yoga for ankle strengthening, or yoga for arch support, most poses work wonders for the feet. Today we’ll talk about the top four, how you should perform them, and what they do for your foot health. Top Yoga Foot Strengthening Exercises Downward-facing dog Tree pose Warrior pose Cat-cow pose Downward-Facing Dog This well-known pose provides a nice calf stretch, in addition to being a good ankle and foot strengthening exercise due its ability to target the smallest, stabilizing muscles in the feet. Try this yoga pose to protect against foot injuries, promote arch support, and help manage conditions like Achilles tendonitis. How to: Start in a tabletop position (this is a foundation pose for many yoga exercises, and basically just means being on your hands and knees) Lift your hips towards the ceiling, straightening your legs and arms. Form an inverted "V" shape with your body, keeping your hands shoulder-width apart and feet hip-width apart. Press your palms into the mat, lengthen your spine, and draw your heels toward the floor. Hold the position, breathing deeply, and feel the stretch in your hamstrings and shoulders. To release, bend your knees and return to the tabletop position. Tip: To liven up your downward-facing dog pose, you can incorporate toe raises (during step 4 and 5), where the body is supported by just your toes instead of the entire foot. This can do more when targeting conditions like flat feet and bunions. Cat-Cow Pose The cat-cow pose is praised for the way it engages your spine and helps manage back pain. But you can modify the traditional version to strengthen and stretch your feet more. Let’s take a look at the traditional way to perform the pose, and add our modifications so you can give your feet more attention. How to (traditional): Start on your hands and knees in a tabletop position. Inhale, arch your back, lift your head, and drop your belly (cow pose). Exhale, round your spine, tuck your chin to your chest (cat pose). How to (modified): While in the cow pose, press the tops of your feet into the mat and actively curl your toes, engaging the muscles in your feet. While in the cat pose, purposely point your toes away from you, stretching the tops of your feet and creating a gentle stretch in the ankles. Tree Pose Like downward-facing dog, the tree pose strengthens the small muscles in the ankles and feet. But another perk is how it can help you improve your balance, which people with foot and toe deformities, like bunions and hammertoes, and different types of arthritis, often need to focus on. The tree pose also helps strengthen the arches of the feet, providing support and stability for those with flat feet. How to: Stand on one leg, shifting your weight to the same foot as the leg you choose. Bring the sole of your other foot to the inner thigh or calf. Bring your palms together in front of your chest or reach them overhead. Hold the pose, maintaining balance as best as you can. Repeat on the other leg. Warrior II Pose Due to its wide stance, the Warrior II pose provides a balance challenge, calf engagement, and can be a solid means of targeting ankle stability. Also, as you ground the outer edge of your back foot and press down through the inner arch, you engage the muscles in the arch of the foot. The best part? This is one of the easiest yoga poses to master, and makes you feel confident and powerful! How to: Start in a standing position with your feet about 3-4 feet apart. Turn your right foot out 90 degrees, aligning the heel with the arch of your left foot. Extend your arms parallel to the floor.

March 7, 2024

The Link Between Foot Health and Overall Wellness

Foot health directly correlates with our overall wellness. Seniors, in particular, can learn a lot about their general health when they start to understand the biomechanics of healthy feet. How feet look, how they feel, and how they function can be a sign of a serious health issue. This is also true in reverse — neglecting foot health can lead to conditions and other problems. Let’s take a look at how our feet act as a mirror to our holistic health. Here are the two main topics we'll break down today: How our feet can signify poor health How neglecting foot health affects overall wellness How Our Feet Can Signify Poor Health Your feet will often try to warn you that you need to visit your family doctor or foot specialist. Some of these warning signs include: Cold feet Feet that are cold to the touch and don’t seem to warm up can be a sign of a blood circulation or heart issue. Icy cold feet can also be a sign of peripheral artery disease, which is the narrowing or blockage of blood vessels in the lower extremities, or a thyroid condition. Sores and wounds that don’t heal Diabetes is arguably the medical condition most notorious for damaging our feet. Elevated blood sugar levels can make our feet more susceptible to wounds. Even the tiniest blister, cut, or callus that doesn’t bother the average person can become a major concern. Wounds that do not heal can become infected and lead to devastating problems like gangrene and amputation. Numbness and tingling Bizarre foot sensations are also often a tell-tale sign of diabetes. They warn us that diabetes has progressed to the point of neuropathy (when the disease causes nerve damage). Foot swelling (edema) Injuries, medications, heart and kidney problems, and more can all cause fluid to accumulate in the tissues. Edema can also be a sign that you need to eat less salty foods. Foot pain From plantar fasciitis to Morton’s neuroma, painful feet can be a sign of many conditions, and it’s tough to really narrow down the cause. Sometimes it may be from simply ignoring foot care for years (wearing unsupportive shoes, not using inserts or orthotics, etc), but sometimes it may be a sign of age-related joint deterioration, like osteoarthritis, or weight gain. Strange colouring Toes that turn red, white or blue may be a sign of Raynaud’s disease (this can also make your feet very cold). This condition often causes blood vessel “spasms” due to their narrowing, and may be connected to stress and cold weather. How Poor Foot Health Affects Overall Wellness Taking care of your feet plays an imperative role in an overall healthy lifestyle. Everyone should practice foot care, but foot health tips for seniors are extra important as we age. Outside of foot pain and the common foot conditions we all know about, here are some other ways poor foot health can affect you: Back, knee and hip pain Foot issues may contribute to pain and discomfort in the back, knees, and hips due to altered gait and poor posture. This happens when you adopt unusual walking patterns to make up for the fact that your normal stride is painful. Remember, the musculoskeletal system is all connected! Heightened injury risk Weaker feet = more likely to fall and do some serious damage. Ignoring things like strengthening exercises and wearing proper footwear can lead to vulnerable feet. Infections Don’t ignore skin and toenail issues and assume they will magically go away! We already touched on how important this is for diabetes patients, but brushing off problems like fungal conditions can lead to painful infections that may even harm your immune system. This is true for everybody.

March 4, 2024

Foot Massage Techniques for Relaxation and Relief

Similar to practicing exercises and stretches at home, learning how to perform your own foot massage and relaxation techniques can work wonders. Whether you’re looking to manage your own pain, or tending to a loved one, foot massages can provide comfort and stress relief. Since foot massages are a major component of DIY foot care, we want to give you some handy tips on how to make the most of them. Let’s discuss how to massage each part of the foot, and highlight foot massage benefits you may not even be aware of! Today's blog will explore: Main benefits of a foot massage Foot massage techniques Additional benefits of a foot massage Main Benefits of a Foot Massage Foot massages can be empowering for those on a pain management journey. Regularly performing them before bed and when you wake up adds value to your treatment plan, and can make your daily life more comfortable! Here are the numerous benefits: Targeted treatment of foot conditions Relaxation and stress relief Swelling (edema) management Restless leg syndrome management Reduces foot fatigue and boosts energy Improves blood circulation Foot Massages Techniques A comprehensive foot massage should target as much of the foot as possible, but sometimes foot pain and conditions tend to affect certain areas and you want to focus on what you're struggling with. Heel Can help with plantar fasciitis, Achilles' tendonitis, etc. Apply gentle pressure to the heel, using circular motions with your thumbs to loosen up the area. Foot Arch / Bottom of the Foot Can help with flat feet, high arches, metatarsalgia, etc. While standing, place your arch on top of a therapeutic massage ball, and roll back and forth. This doubles as a useful foot exercise! Use your knuckles to knead and massage the arch in a back-and-forth motion. Apply firm yet comfortable pressure with your thumbs in small circular motions, addressing as much tension as possible. Toes Can help with arthritis, bunions, etc. Apply a light, pinching motion to the base of each toe, working your way towards the tip. Use your thumbs to press and release along the toe joints, addressing any tension. Gently pull each toe away from the foot until you feel a subtle stretch. Top of the Foot Can help with extensor tendonitis, arthritis, stress fractures, etc. Apply gentle pressure with your thumbs along the top of the foot, from the base of the toes to the ankle. Use your knuckles or thumbs to knead the area in small circular motions, focusing on any tightness or tension. Incorporate long, sweeping strokes with your palms, moving from the toes towards the ankle. Additional Benefits of a Foot Massage You may also find acupressure points in the feet and foot reflexology worth exploring. Some studies suggest that “meridian points on the feet correspond with various organs in the body,” which is the concept behind foot reflexology. These organs include the kidneys, liver, small intestine, and many more. Essentially, applying gentle pressure to the appropriate acupressure points is believed to stimulate the flow of energy along the body's meridians. In addition to pain management and stress relief, foot reflexology may also help with sleep, digestion, and eyesight. Your DIY massages may somewhat reflect what reflexology can achieve, but it’s important to discuss the concept with a healthcare professional if it interests you.

Request an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

Share:

The Role of Nutrition in Foot Health

How Good Nutrition Benefits Foot Health

The Best Healthy Diet for your Feet

Is Your Healthy Diet on Track? Come to Feet First Clinic for More!

Related Services & Conditions

Newsletter Signup

Related Posts

Foods That Can Cause Inflammation and Swollen Feet

Exploring Foot Reflexology: Benefits for Overall Health and Well-being

The Role of Nutrition in Foot Health

The Importance of Foot Hygiene: Tips and Tricks

Yoga for Feet: Strengthening and Flexibility Exercises

The Link Between Foot Health and Overall Wellness

Foot Massage Techniques for Relaxation and Relief

Useful Links

About Us

Our Newsletter

Carolina Charles

Patient Relation Coordinator (She/Her)