Eat Your Way to Better Foot Health
March is National Nutrition Month and we at Goldsmith Podiatry want our Manhattan patients to know what you eat and how much can play a big role in your podiatric health. Making some changes in your meal plan can help you avoid or decrease many unpleasant foot symptoms and improve your overall health as well.
Got Milk?
Did you know that about 25% of all the bones in your entire body are found in your feet? Did you also know that these bones need to be among the strongest because they carry the weight of your entire body and experience forces of up to three times your body weight when you walk and run? That’s why calcium (and vitamin D to help it absorb fully) are so essential to good foot health. Think beyond the obvious sources such as milk, yogurt, and cheese. High amounts of calcium can be found in a variety of foods including green vegetables like spinach, broccoli, kale and bok choy, tofu, sardines, salmon, black beans, almonds, sesame, and chia seeds. You can also boost your calcium intake by choosing cereals and juices that are fortified with calcium. Check with your doctor to see how much calcium you should be getting in your daily diet.
Control Inflammation
A primary symptom of podiatric problems that causes pain and discomfort is inflammation. This is a factor in everything from bunions to plantar fasciitis to arthritis and Sever’s. The food you eat can either increase or decrease your body’s inflammatory response. Sugar, for example, is a well-known inflammation trigger. Trans fats, red and processed meat, and refined carbs are other inflammation instigators. Conversely, some foods have anti-inflammatory properties. These include green leafy vegetables (collards, spinach, kale), berries and citrus fruits, fatty fish (salmon, mackerel, sardines), olive oil, and tomatoes.
Watch the Scale
In addition to the specific foods you eat your overall weight can also be a source of foot pain. Again, supporting the weight of your whole body means your feet receive more strain than on any other part of body. A common estimate is that each pound you gain or lose adds or subtracts five pounds of pressure on your feet. Controlling portions, making lower calorie swaps and adding regular exercise to your calendar can all help you maintain an appropriate weight.
If you are experiencing any foot discomfort, contact our Upper West Side office at 212-877-1002 for an appointment with one of our podiatrists, Dr. Howard Goldsmith, Dr. Rosanna Troia, and Dr. Kristina T. Ruff. The foot doctor can answer questions about diet and other lifestyle choices that affect your feet.