Some foods, like those with lots of sugar, can cause inflammation. And inflammation can impact the health of your feet.
When most people think about nutrition and their health, they have no trouble associating the foods they eat with weight loss
or heart health, says Sherri Greene, DPM, a podiatrist in New York City
who practices holistic foot care. However, your diet affects many other
parts of your body, including your feet.
"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, they're like, 'Wow!' When they feel better after they change their diet, then they get it," she says.
Feet and Nutrition: Fighting Off Inflammation and Pain
One problem linked to nutrition that can affect your feet is
inflammation, Dr. Greene says. Certain foods can increase chemicals in
your body that cause tissue inflammation. This inflammation could appear
in your foot as plantar fasciitis,
which causes pain in the thick band of tissue that runs across the
bottom of your foot, in your heel, or elsewhere in your foot.
Many common foods in the American diet encourage inflammation, such
as the refined grains, sugar, and trans fats in many 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.
In addition, some people may have increased levels of inflammation
in their bodies due to chronic allergies to common foods such as wheat,
Greene says. Another 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.
As a result, the nutritional approaches Greene discusses with patients to reduce inflammation include:
Doing a general diet makeover. Following an overall healthier diet
can provide anti-inflammatory benefits to your feet and your total
health. This includes eating more green vegetables and other fresh plant
foods, and cutting out refined grain foods and sugary treats, Greene
says.
Feet and Nutrition: Other Health Connections
Two common conditions that affect millions of Americans' feet are peripheral artery disease and diabetes. Each of these conditions can harm your feet by damaging arteries that bring blood to your lower extremities.
Good nutrition can also help protect your feet from these
conditions. According to the National Institutes of Health (NIH), a diet
low in saturated fat, trans fat, and sodium and rich in fruits and
vegetables can help reduce your risk of peripheral artery disease. A
2008 study in the Journal of Vascular Surgery specifically found that omega-3s were associated with a lower risk of peripheral artery disease.
If you have diabetes, a healthy diet can help protect your feet
from complications of that condition, too. In general, the NIH
recommends a diet rich in whole grains, beans, vegetables and fruits,
lean meats, and a limited amount of fats and sweets for people with
diabetes.
Whether you eat more healthfully to counteract a medical condition
or to avoid one, following the NIH’s recommendations will help ensure
that your feet, along with the rest of your body, continue to serve you
well.
