- Best Foods To Fight Foot Swelling By Top Rated Rockville, MD Area Podiatrist
- The Podiatry Center & Podiatrist, Dr. Paul Ross
- What Can I Eat or Drink to Reduce Swelling in My Feet & Ankles?
- Limit Excess Sodium
- Consume Adequate Potassium
- Home Remedies for Swollen Feet
- Additional Home Remedies
- 15 Best Foods To Treat Edema Naturally (#10 Is Very Effective)
- Top Foods To Treat Edema:
- Complementary and Alternative Medicine
- Sugar Affects Your Feet
- Our Inherited Sugar Addiction
- Foot Pain After Eating
- Some Foods Can Cause Inflammation
- Other Foods Can Help With Inflammation
- Vitamins and Minerals are Essential for Foot Health
- Nutrition Tips to Improve Foot Health
- What You Eat Affects Your Feet
- Diabetes leg pain: Everything you need to know
- How Nutrition Can Affect Your Feet
- Osteoporosis, Diet, and Your Feet
- Peripheral Artery Disease, Diet, and Your Feet
- Diabetes, Diet, and Your Feet
- Weight, Diet, and Your Feet
- How Food Causes Foot Pain
- Foods that Help Fight Foot Pain
Best Foods To Fight Foot Swelling By Top Rated Rockville, MD Area Podiatrist
Foot and ankle swelling is a common side effect of pregnancy or certain medications or diseases. In you live in the Rockville, Maryland (MD) area, you may even experience swollen ankles after a long day on their feet. While some of these contributing factors you may not be able to change, you can choose foods that reduce swelling, bloating and your need for treatment.
Avoid Foot Swelling By Skipping The Salt
The most important ingredient to avoid is sodium to fight foot swelling. Extra salty foods make your body hold on too water, causing bloating and swelling. Many Rockville, MD residents experience the most foot and ankle swelling after eating fried or processed foods. To reduce swelling all over your body, podiatrist, Dr. Paul Ross near Rockville, MD recommends that you avoid fast food, potato chips and packaged sweets. Watch out for sneaky sources of sodium like condiments, sauces and canned food.
Eat This, Not That To Help Swollen Feet
Fruits and veggies are a staple of a bloat-free diet. Our 5-star rated podiatrist near Rockville, MD encourages patients to seek foods that are rich in vitamins and minerals because they have lower sodium and help your body function properly. Extra water in fruits can reduce foot swelling by flushing out extra water. Other vegetables, like cucumber and asparagus, are natural directs that eliminate water in your body. Drinking lots of water will also help your foot and ankle mobility with less swelling.
If you change your diet and you’re still retaining water in your feet and ankles, it might be time to talk with a podiatrist in the Rockville, MD area. At The Podiatry Center, we put your feet first and we want to help get to the bottom of difficult foot and ankle issues. We also specialize in diabetic foot care so we have extensive experience considering diet and lifestyle when treating foot issues. If you have any questions, please feel free to call our podiatry office near Rockville, MD at (301) 660-8225 for an appointment today. We’re here to help!
This information is not meant as medical advice. It is provided solely for education. Our practice would be pleased to discuss your unique circumstances and needs as they relate to these topics.
The Podiatry Center & Podiatrist, Dr. Paul Ross
Reduce Swelling In Your Feet With Top Rated Podiatrist Near Rockville, MD
The Podiatry Centers treat all medical and surgical foot pain and ankle pain conditions. Licensed podiatrist, Dr. Paul Ross, near Rockville, MD, can help bring you foot pain and ankle pain relief.
Our Rockville area podiatry office offers the most effective and state-of-the-art, quality podiatry care services with a smile to patients in our local community, including: Rockville MD, Bethesda MD, Chevy Chase MD, Woodbridge VA, Annandale VA, Arlington VA, Alexandria VA, Burke VA, Gaithersburg MD, Potomac MD, Silver Spring MD, Rockville MD and Springfield VA.
Return to a swelling-free life and get back to the things you love!
What Can I Eat or Drink to Reduce Swelling in My Feet & Ankles?
Help reduce swelling in the feet and ankles by avoiding foods that increase water retention, eating more fresh produce, and using herbal and home remedies for swollen feet.
A number of physiological processes, when interrupted, can lead to excessive fluid accumulating in the lower extremities like the feet and ankles. This fluid buildup is known as edema and may be the result of not only serious conditions like liver disease, renal failure and heart failure, but also healthy pregnancies, prolonged sitting and high-sodium diets. Associated medical conditions require consultation with a physician and treatment of the root causes of the swelling. As an adjunct, however, a number of dietary and lifestyle interventions can also help.
Help reduce edema or swelling in your feet and ankles by eating more fresh produce, avoiding high-sodium foods and exercising more. Talk to your doctor about treating the underlying causes of your edema.
Limit Excess Sodium
According to Harvard Health Publishing, “water follows sodium,” so if sodium accumulates in the tissues, so will water 3. Therefore, limiting daily sodium intake can help with swelling. Foods that cause swelling in the legs can include high-sodium foods like canned or pickled foods, condiments, fast foods and other highly processed foods. The sodium content of foods at grocery stores may not be obvious, so it’s good to read labels carefully and consume less-processed foods that include no more than five ingredients.
Read more: 10 Ways to Beat Belly Bloat
Consume Adequate Potassium
There are also foods to reduce swollen feet and ankles. Consumption of potassium, a mineral that counterbalances sodium throughout cells in the body, can help reduce sodium and water retention. Foods high in potassium include bananas, spinach, avocados, navy beans and potatoes. Although a number of starchy foods are rich in potassium, they often come with a higher glycemic index that raises insulin levels, which in turn leads to sodium retention. Consume them in moderation.
According to the Harvard T.H (https://www.hsph.harvard.edu/nutritionsource/sodium-potassium-balance/ ‘inline-reference::Harvard T.H. Chan School of Public Health: Shifting the Balance of Sodium and Potassium in Your Diet’). Chan School of Public Health, the ideal foods are low in sodium, high in potassium and have a lower glycemic index 23. Harvard Health Publishing recommends at least 4,700 milligrams of potassium daily 3. As a note of caution, some medical conditions that cause foot swelling require limiting potassium levels and require physician consultation.
Read more: What Is the Purpose of Potassium in the Human Body?
Home Remedies for Swollen Feet
Though a number of diuretic herbs can help with swelling, many fruits and vegetables are also diuretics. These include:
- green beans
- leafy greens
Additional Home Remedies
Dietary changes may not be enough to eliminate leg swelling and should be complemented with lifestyle changes and other interventions. Leg swelling is very common after prolonged sitting and immobilization. For instance, it’s not unusual to observe swollen legs after a long flight.
To help remove fluid buildup, try walking around or, even better, engaging in daily exercise. This encourages blood flow back to the heart and drainage of the lymphatic system, which can serve as a reservoir of excess fluid. Raising the legs above the heart is also a great way to help drain fluid from the legs. Compressing the legs with compression stockings and massaging the legs toward the heart are also useful home remedies for swollen feet.
15 Best Foods To Treat Edema Naturally (#10 Is Very Effective)
Have you noticed swelling in your feet, hands or other limbs? This condition is medically called “Edema”, which can affect a single part or even the entire body. To help you deal with this condition, we have compiled a list of foods for Edema treatment. Before that, let’s understand what causes Edema. When the local blood vessels get ruptured, they leak fluid into the surrounding tissues, causing inflammation in the area. Several factors like pregnancy, trauma, high sodium diet, obesity etc., can lead to Edema. Listed below is the Edema treatment diet, which comprises of many foods to treat edema naturally. Check them out.
Top Foods To Treat Edema:
Here we enlisted 15 best foods to treat edema. Let’s have a look into them.
Avocados are the best foods for edema treatment. The fruit has tons of benefits and lowers cholesterol effectively. When it comes to treating edema you can intake avocado with your eyes closed. It contains omega-3 fatty acids and has the ability to burn fat fast.
Spinach is other great foods for edema treatment. It is one of the healthiest vegetables of all time because of its high content of vitamins and minerals. This food is a rich source of potassium and contains other valuable elements such as iron, manganese, etc. When it comes to vitamins, spinach is enriched with Vitamin C and E which act as powerful antioxidants as well.
This herb is an excellent source of dietary fibres and Iron. Along with that, it contains vitamins such as Vitamin B1 and B2. The high vitamin content in this food improves the fat burning process. Compared to other herbs, this is the richest source of vitamins and minerals and effectively treats edema.
4. Dried Apricots:
Apricots are loaded with potassium and are a rich source of dietary fibres. This fruit comes with Vitamin A which is one of the bets fat-soluble compounds. This fruit promotes healthy bones and muscles and is often recommended by doctors to people who are prone to cataracts.
Banana is enriched with iron and is used as an effective fruit to boost energy before an exercise. This fruit is easily digested and is suitable for people falling in all age groups. Along with high iron contents, this fruit is enriched with potassium and manganese. Valuable vitamins such as B2, B6 and Niacin are present in this fruit which help to reduce the blood pressure effectively.
See More: Best Food For Healthy Lungs
Tomato is a rich source of potassium. It reduces the levels of sodium in the body, which leads to water retention. Tomatoes are also acted as blood purifiers to cleanse your body of toxins. This is one of the best foods to treat Edema and daily consumption of tomatoes will reduce edema effectively.
We all are aware of the high potassium contents in raisins. This type of potassium content reduces the swelling and effectively reduces edema. They flush out the fluid and reduce the swelling. They also have anti-inflammatory properties which can bring down the inflammation caused by Edema.
8. Leafy Vegetables:
Leafy vegetables are rich in Magnesium, which can reduce swelling in the limbs. They are also wonderful in keeping the body healthy with their high amounts of vitamins and minerals. Leafy vegetables also contain low sodium levels which can reduce the retention of water in the body.
Yoghurt contains 141 mg of potassium along with other proteins and fats. Such potassium is enough to treat edema. By taking natural foods itself, we can treat edema effectively at home without any medications. You can prepare your edema diet plan that includes all these natural foods for better results.
Studies show that people who eat fatty fish like salmon are less prone to Edema than those who prefer eating red meat. Salmon can help in bringing the inflammation down with its high potassium content. Being low on Sodium, Salmon can prevent the accumulation of water in the body.
See More: Which Fruit Is Good For Constipation
Eating a mixture of nuts is known to help with Edema. Nuts are rich in Magnesium and low on Sodium. This can prevent water retention in the body. However, you need to avoid taking salted or seasoned nuts, as they are loaded with Sodium. Opt for unseasoned nuts to notice the difference.
12. Sweet Potato:
Sweet potatoes are known to be one of the top foods to eat for edema treatment. They are laden with nutritional goodness and do plenty of good to the body. Being rich in Vitamin B12, sweet potatoes can help in reducing the swelling and inflammation of your limbs. You can eat them in different forms for better relief.
13. Olive Oil:
Olive Oil is one of the most nutritious oils in the world! They are known for their anti-inflammatory properties which can bring down the swelling in the body. This wonderful oil is also known to reduce chronic Edema with regular usage. Including extra virgin olive oil in your daily diet can bring down the symptoms effectively.
14. Coconut Oil:
If you are looking for natural foods that reduce Edema, try coconut oil. Massaging the affected parts with coconut oil can alleviate pain and swelling. Along with that, you can replace your regular cooking oil with coconut oil for enhanced taste and better health benefits. Make sure you take only organic, cold-pressed coconut oil.
15. Dandelion Tea:
The use of dandelion tea as a diuretic has been known to us since times immemorial. Dandelion tea can help in flushing out the excess water in the form of urine. It can even soothe your body and calm your mind. A cup of Dandelion tea can treat the symptoms of Edema quickly.
See More: Healthy Food For Strong Bones
Now that you have learnt about these foods to treat Edema, it’s time to put them to good use. Edema is not a dangerous disease unless caused by heart or liver problems. Along with taking these foods, resting your feet or the affected limbs is quite important. You can get a gentle massage for better blood circulation and reduction of swelling. Wearing compression socks are also suggested for edema. Do try them out and let us know your experiences.
Complementary and Alternative Medicine
Treatment may involve using compression bandages and pressure sleeves tightened over swollen limbs to help force the body to reabsorb the fluid. Other options include a salt reduction diet, daily exercise, resting with legs elevated above the heart level, wearing support hose, taking a diuretic, and massage.
- Medication for your underlying disorder. Talk to your health care provider.
- Diuretics. For example, loop diuretics or potassium-sparing diuretics. These medicines reduce body fluid levels, but they also deplete important vitamins and minerals, which can result in loss of bone mass. Diuretics may have several other possibly serious side effects.
Surgery may be needed to remove fat and fluid deposits associated with a type of edema called lipedema, or to repair damaged veins or lymphatic glands to reestablish lymph and blood flow.
Complementary and Alternative Therapies
The following nutritional and herbal support guidelines may help relieve edema, but the underlying cause must be addressed. Tell your health care provider about any complementary or alternative therapies (CAM) you are considering. If you are pregnant, or thinking about becoming pregnant, do not use any CAM therapies unless directed to do so by your physician.
Nutrition and Supplements
Following these nutritional tips may help reduce symptoms:
- Eliminate suspected food allergens, such as dairy (milk, cheese, and ice cream), wheat (gluten), soy, corn, preservatives, and chemical food additives. Your provider may want to test you for food allergies.
- Reduce salt intake. If you are taking diuretics, your doctor should give you specific instructions about salt intake.
- Eat foods high in B-vitamins and iron, such as whole grains (if no allergy), dark leafy greens (such as spinach and kale), and sea vegetables. If you are taking certain diuretics, your provider may give you specific instructions about getting different nutrients into your diet, such as potassium and/or potassium potassium restrictions. Potassium is in many vegetables. Follow your provider’s instructions strictly.
- Eat natural diuretic vegetables, including asparagus, parsley, beets, grapes, green beans, leafy greens, pineapple, pumpkin, onion, leeks, and garlic. Some of these foods may interact with diuretic medications.
- Eat antioxidant foods, such as blueberries, cherries, tomatoes, squash, and bell peppers.
- Avoid refined foods, such as white breads, pastas, and sugar.
- Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy), or beans for protein.
- Use healthy cooking oils, such as olive oil.
- Reduce or eliminate trans fatty acids, found in commercially-baked goods, such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
- Avoid alcohol, and tobacco.
- Exercise lightly 5 days a week if your health care provider says you can.
You may address nutritional deficiencies with the following supplements:
- A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals, such as magnesium, calcium, zinc, and selenium. Many multivitamins contain calcium and potassium, two minerals your doctor may want you to avoid in large quantities if you are taking certain types of medications. Talk to your provider.
- Vitamin C, as an antioxidant.
- If you use diuretics, your doctor may have you take potassium aspartate (20 mg per day), since diuretics flush out potassium from the body and cause a deficiency. DO NOT take extra potassium without informing your doctor. Some diuretics do the opposite and cause potassium to accumulate in the body.
Herbs are generally a safe way to strengthen and tone the body’s systems although they can interact with many medications and have certain side effects. As with any therapy, you should work with your doctor to determine the best and safest herbal therapies for your case before starting treatment, and always tell your provider about any herbs you may be taking. If you are pregnant or nursing, do not use herbs except under the supervision of a provider knowledgeable in herbal therapies. Your doctor may need to strictly monitor your potassium levels if you take certain types of diuretics, and some herbs may be naturally high in potassium. You should not use herbal remedies without first consulting your physician. You may use herbs as dried extracts (capsules, powders, or teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, make teas with 1 tsp. herb per cup of hot water. Steep covered 5 to 10 minutes for leaf or flowers, and 10 to 20 minutes for roots. Drink 2 to 4 cups per day. You may use tinctures alone or in combination as noted.
- Bilberry ( Vaccinium myrtillus ) standardized extract, for antioxidant support. DO NOT use bilberry if you are on blood-thinning medications.
- Dandelion ( Taraxacum officinale ). Dandelion leaf is itself a diuretic, so it should not be used while taking diuretic medications. Speak with your doctor. DO NOT use dandelion if you have gall bladder disease, take blood-thinning medications, or have allergies to many plants. Dandelion can interact with many medications, including antibiotics and lithium. Talk to your provider.
- Grape seed extract ( Vitis vinifera ), standardized extract, for antioxidant support. Evidence suggests that using grape seed extract may improve chronic venous insufficiency, which causes swelling when blood pools in the legs. Grape seed can interact with some medicines, including blood-thinning medications such as warfarin (Coumadin).
- Dry skin brushing. Before bathing, briskly brush the surface of the skin with a rough washcloth, loofa, or soft brush. Begin at your feet and work up. Always stroke in the direction of your heart.
- Cold made with yarrow tea.
- Contrast hydrotherapy involves alternating hot and cold applications. Alternate 3 minutes hot with 1 minute cold. Repeat 3 times to complete one set. Do 2 to 3 sets per day for a short term only. Check with your provider to make sure your heart is strong enough for this therapy.
- Put a pillow under your legs when you’re lying down.
- Wear support stockings, which you can buy at most drugstores.
Acupuncture may improve fluid balance.
Therapeutic massage can help lymph nodes drain.
Sugar Affects Your Feet
People often say “moderation in all things,” implying that a little of everything is fine—as long as you don’t overdo it. When Aristotle proposed his Doctrine of the Mean on which this idea is based, he was thinking of concepts such as courage being the middle ground between rash action and cowardice, not how to choose a healthy diet for your feet. When considering how sugar affects your feet, you need to find that happy medium between what is too much and what is too little.
Our Inherited Sugar Addiction
Sugar is the basic source of energy for our cells. The body breaks it down to fuel cell function and repair damage, so a total lack of sugar would not allow life to continue. Early humans relied on the sugar in fruit in their diet, because it gave them the immediate energy they needed to fight or flee, and any excess was stored as fat for the hard times. Over time, our brains learned to equate the sweet taste with survival.
You Can Have Too Much of a Good Thing
No one denies that a certain amount of sugar is a good thing. The problem in the USA today is that we ingest much more of it than we need to survive, and the excess is causing a variety of health problems, including those that affect your feet. (If you’re interested in learning more, Dr. Parker highly recommends the book Sugar Crush by colleague and friend Richard Jacoby.)
You may immediately think of weight gain and the added stress on bone and tissues in your foot. You might know, too, the effects of too much glucose on your heart (heart attacks), brain (strokes, but also depression) and kidneys (dysfunction and disease).
You may also be aware of diabetes—caused by high blood sugar levels. Complications from this disease include poor circulation and nerve damage, which can lead to neuropathy, non-healing ulcers, the collapse of your foot structure, and even amputations.
Sugar and Inflammation
There is one more area that we are leaning more about, and that is how sugar contributes to inflammation in your body. Consuming a high-sugar diet can increase the level of cytokines in your blood, which causes body tissue to become inflamed. Conditions like arthritis, plantar fasciitis and tendonitis in your foot or ankle become much more painful and debilitating. Such reactions can also be caused by common food allergies such as wheat intolerance, or from eating starchy foods that cause your blood sugar to rise too quickly.
Eating for Healthy Feet
The craving for sugar is a strong one, so you need a plan to reduce the amount of it in your diet and improve the health of your feet. Gradually replace soft drinks and sweetened juices with water or black coffee or tea, sweet desserts with fruit, and simple carbs like pasta with veggies. After a while, when your taste buds return to normal, fruit will taste just right and sugary foods will seem much too sweet. You will have found the happy medium!
If you need help controlling your sugar cravings, or have developed a foot problem, we urge you to call Parker Foot & Ankle in Houston, TX, at (281) 497-2850 and set up a time to see Dr. Robert Parker. He provides superior foot care, but also recommends diet habits that can make them feel better. Call today, or connect with us online through our contact page, and start on the road to healthier feet.
Foot Pain After Eating
Written by: Tao Schencks – Updated Tuesday, February 26, 2019
When you think about your nutrition and health, the chances are that you will associate what you eat with weight loss, heart health or diabetes.
But, what you might fail to recognize is that what you eat will affect way much more than just your weight, heart and blood sugar level.
If you get foot pains after eating, it is important that you read on!
Your choice of food will affect the health of your feet, and it can determine whether you develop common problems like plantar fasciitis or not. And so, if you have foot problems, changing your diet into something healthy and balanced could be a great treatment for foot pain.
So how exactly does nutrition affect your feet?
Some Foods Can Cause Inflammation
Inflammation is one of the most common foot problems, and in most cases, it causes a lot of pain. Although sometimes inflammation can be as a result of overusing your feet or fatigue, your nutrition also plays a role.
According to podiatrists, foot inflammation can be a result of excessive intake of particular food types. These foods include red meat as it contains saturated fats, refined grains and sugars, baked and junk foods and the omega-6 fats that you find in most vegetable cooking oils.
Other Foods Can Help With Inflammation
While some foods can cause inflammation and foot pain, there are still many others that can help you deal with these common problems. The idea is always to aim at maintaining an overall healthy diet that is high in vegetables and fruits.
Other foods like nuts, whole grains, and fish also have some anti-inflammatory properties that can be very helpful when dealing with inflammation.
A diet change is necessary when dealing with foot inflammation, but the golden rule should always be to eat foods from all groups to prevent deficiencies.
But as much as nutrition helps to deal with inflammation in most cases it is never enough. You will need to combine diet with other things like exercises and wearing proper footwear.
Source: Dr Weil?
Vitamins and Minerals are Essential for Foot Health
Whether it is mild heel pain or you have plantar fasciitis, eating foods that are rich in vitamins and minerals like vitamin B5, magnesium and calcium can be very helpful.
Vitamin B5 reduces stress and muscle impairment pain. A low level of B5, on the other hand, can cause muscles and nerve dysfunction. There are also other essential vitamins for plantar fasciitis such as vitamin C, and D. Vitamin C has some anti-inflammatory properties and helps to speed up the natural healing process.
You can get these vitamins by eating vegetables and fruits like broccoli, peppers, avocados and citrus fruits.
Excessive calcium deposits within the feet can lead to conditions like heel spurs. Also, the accumulation of calcium between the ligament and around the heel bone leads to irritation, inflammation and can also cause an irregular wear of the connecting tissues.
Calcium is vital for bone growth and it also keeps the bones healthy. Taking enough of it can help to reduce the risk of abnormal deposits. You can get the calcium that you need in milk, yogurt, cheese, nuts, soy beans and green leafy vegetables.
Apart from calcium you also need to take magnesium to maintain the health of your feet. Magnesium prevents the body from absorbing calcium so that there can be enough for bone growth and to reduce unhealthy deposits of calcium.
Even if you have enough calcium, you can still have a deficiency if you do not take magnesium. It is always crucial to make sure that you strike the right balance when it comes to your intake of the two essential minerals.
Magnesium is also effective in treating plantar fasciitis, which I have already written about.
Nutrition Tips to Improve Foot Health
- Increase your intake of vitamin D and calcium to build stronger bones and combat the onset of common foot problems like osteoporosis and plantar fasciitis.
- Make sure that you get the food portions right (from all groups) to prevent deficiencies.
- The golden rule should always be to minimize your intake of trans fats, saturated fats and sodium while taking as many fruits and vegetables as possible.
- Combine nutrition with regular exercise to strengthen your muscles and bones for healthy feet.
Nutrition is the key to improving foot health. Although diet alone might not be enough to guarantee better foot health it plays a vital role.
Just like with the rest of the body a balanced diet full of natural foods and avoiding foods with refined sugar and unhealthy fats is what defines proper nutrition for the feet.
If you have looked to reduce foods that cause inflammation but are still getting painful feet after eating, it might be time to talk to a dietician.
In addition to food, it is also essential to monitor the health of your feet and talk to a podiatrist if you notice any numbness, pain, weakness or any other abnormal feeling in your feet.
I am Patrick Greer, a fitness trainer and a blogger at Fix Your Walk. I build the website in order to help the people who are suffering from foot pain. Follow me on Twitter @Patrick80709565.
What You Eat Affects Your Feet
A squirrel visits a psychiatrist. When the psychiatrist asks the squirrel, what could be the problem, the squirrel replied, “When I learned, ‘you are what you eat,’ I realized I was nuts!”
You are what you eat. We’ve all heard that a time or two, haven’t we? In a way that is true. Everything we put into our bodies will impact it one way or another.
When people think about the foods they eat in relation to the affects they have on the body, they will often associate them with things like heart health and weight loss. Most people won’t think about how diet affects other parts of their body, including their feet. Outlined below are different conditions that can affect your feet and the foods that contribute to and help each ailment.
In the American diet, there are many foods that encourage inflammation. Inflammation could appear in one’s foot as plantar fasciitis– a condition that causes pain in the thick band of tissue that runs along the bottom of your foot, your heel, or elsewhere.
Foods that commonly cause inflammation:
- Refined grains, sugar and trans fats found in many baked and junk foods
- Saturated fat found in red meat
- Omega-6 fats found in commonly used vegetable oils such as corn, soybean, and sunflower oils
Inflammation problems may occur in people who suffer from allergies such as wheat. Eating foods that cause your blood sugar to rise quickly such as pasta, sweets, and white flour also contributes to inflammation.
Foods that help reduce inflammation:
Aim for an overall healthy diet to reduce levels of inflammation. The Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils, is an eating plan that closely follows the ideas of anti-inflammatory eating.
- Omega-3 fats- fatty fish like salmon, herring, tuna, sardines, and mackerel. Fish oil supplements are also a good source.
- Nuts and seeds- walnuts, almonds, chia seeds, hemp seeds, and flaxseeds.
- Green leafy vegetables– brussels sprouts, collards, kale, spinach, and watercress
- Fruits- blueberries, cherries, oranges and strawberries
Diabetes and Peripheral Artery Disease
Both diabetes and peripheral artery disease can harm your feet by damaging the arteries that supply blood to your lower extremities.
Good nutrition is highly beneficial for diabetes and peripheral artery disease. For both conditions, the National Institutes of Health (NIH) recommend healthy diets, avoiding junk foods and sodas. For peripheral artery disease, the NIH recommends a diet low in saturated fat, trans fat, and sodium and rich in fruits and vegetables, as well as omega-3s. For those who have diabetes, a good diet can help prevent complications. The NIH recommends a diet rich in beans, fruits and vegetables, lean meats, and whole grains and a very limited amount of fats and sweets.
Osteoporosis is a disease that causes progressive bone loss and increases the risk of fractures. It can go unnoticed for years, with no discomfort or symptoms. It is usually diagnosed after a fracture occurs. Often a stress fracture in the foot is the first sign of osteoporosis. Bone health is very important to feet, as one-quarter of our bones are found in the feet and ankles.
Your diet can have a large impact in preventing and protecting yourself from the disease. Including adequate amounts of vitamin D and calcium in your diet is one of the best ways you can prevent osteoporosis. As we grow our bodies need calcium to build strong bones and to create a supply of calcium reserves. Building bone mass in your younger years is a good investment in your future bone health. However, no matter your stage in life, you need to keep your bones healthy, so even after growth has stopped, calcium continues to be an essential nutrient. Calcium cannot prevent gradual bone loss after menopause, but it will play an essential role in maintaining bone quality. If you already have osteoporosis, increasing your calcium and vitamin D intake will help decrease your risk of fracture. The amount of recommended daily calcium intake varies by age and other factors.
These are the daily recommended doses of calcium provided by the National Academy of Sciences:
- Females and males 9 to 18 years: 1,300 mg per day
- Women and men 19 to 50 years: 1,000 mg per day
- Pregnant or nursing women up to age 18: 1,300 mg per day
- Pregnant or nursing women 19 to 50 years: 1,000 mg per day
- Women and men over 50: 1,200 mg per day
Yogurt, milk, cheese, and other dairy products are great sources of calcium. One eight-ounce glass of milk will supply you with about 300 mg of your daily recommendation. Sardines with bones and green leafy vegetables like broccoli and collard greens are also rich in calcium. As it can be difficult to consume the proper daily amount of calcium from food alone, you may benefit from a supplement. Be sure to talk to your doctor before adding any new supplements to your daily regime.
Vitamin D helps your body absorb calcium. The daily recommendations for vitamin D are between 400 IU to 1,000 IU. Supplemented dairy products are a good source of vitamin D. If your diet doesn’t contain enough vitamin D, you can take a supplement, after consulting a doctor. Taking more than 2,000 IU of vitamin D daily can be toxic.
Dietary choices play an essential role when it comes to gout and arthritis. Limit, or better yet, avoid foods which cause heightened uric acid levels. These food products include seafood, meat, sweets, highly processed carbohydrates, and alcoholic beverages (especially beer). A diet centered on fruits, legumes, low-fat dairy, nuts, vegetables, and whole grains will reduce the frequency of gout attacks and help keep the condition at bay.
Whether you alter your diet to counteract a medical condition or to avoid one, following a healthy diet and seeking treatment from one of our friendly foot doctors, will help ensure that your feet continue to serve you well.
Our foot and ankle care doctors and surgeons are board-certified by the American Board of Foot and Ankle Surgery and are members of the American College of Foot and Ankle Surgeons and the American Podiatric Medical Association. Call (208) 855-5955 or request an appointment online.
Dr. Roman Burk Podiatrist
Dr. Roman Burk is a podiatrist at Rocky Mountain Foot and Ankle. He completed his Doctor of Podiatric Medicine degree from Temple University in Philadelphia, Pennsylvania in 2004. Dr. Burk is accepting new patients.
Diabetes leg pain: Everything you need to know
Although medical treatments can help alleviate pain, there are several measures a person can take at home to help alleviate or reduce the effects of diabetic peripheral neuropathy.
The following are some of the best options for relieving leg pain at home.
Share on PinterestA person with diabetic peripheral neuropathy should try to increase their physical activity.
Getting regular, moderate exercise has a range of health benefits, such as improved blood flow. Improved blood flow helps bring oxygen and nutrients to the legs.
People with diabetic peripheral neuropathy may experience a reduction in their symptoms if they increase their level of physical activity.
However, anyone with a serious health condition, such as diabetes, should speak to their doctor before starting a new exercise regimen.
Eating a balanced diet can help people with diabetes manage nerve pain. By eating the right foods to help control blood sugar levels, people can prevent worsening damage and help reduce underlying inflammation.
Focus on healthful options that will help keep blood sugar levels steady. Beneficial foods include:
- lean proteins
- good fats, such as those from olive oil, nuts, or fish
- non-starchy vegetables
- fruits, in moderation
- complex carbohydrates, such as oatmeal or whole-grain pastas and breads
People do not always get all the nutrients they need from their diet alone. In some cases, supplementing nutrient intake can help fill nutritional gaps.
Vitamins and supplements that may help with diabetic neuropathy include:
- vitamin D
- vitamin B-12
- alpha-lipoic acid
Before starting to take any supplements, people should speak to their doctor about their specific nutritional needs.
It is possible that they are getting enough nutrients from the foods they eat. It is also possible that certain supplements may interact with the medications a person is taking.
Quitting smoking, or never starting, can have a positive effect on a person’s overall health.
People with diabetic peripheral neuropathy may find that their symptoms improve if they do not smoke. This is because smoking impairs circulation.
In addition to making lifestyle changes, a person may want to consider other potential home or non-medicinal therapies. Some other strategies that may help alleviate the pain include:
- trying physical therapy
- trying acupuncture
- using a leg cradle at night
- massaging the lower legs
- soaking the feet in warm water (if there are no open wounds)
How Nutrition Can Affect Your Feet
“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.
The food you eat does not have a major effect on your feet. It is your diet that can cause health problems that will lead to poor blood flow, nerve damage, and joint pain ‚Äì these factors can cause foot pain.
If you have diabetes, high level of sugar in the blood can cause foot pain. Taking food with high uric acid content it can cause gout that will result to foot pain and inflammation.
If you want healthy feet, avoid foods that contain saturated fats, excess added sugar or man-made preservatives and focus on whole foods.
How Food Causes Foot Pain
One problem associated with nutrition that can affect your feet is inflammation. Certain foods can increase the chemicals in your body that can result in tissue inflammation. This could take place in your foot as plantar fasciitis, which causes pain in the tissue that can be felt across the bottom of your foot, in the heel or in any part of your foot.
The majority of the common foods in the American diet cause inflammation, like sugar, trans-fats in many baked goods, refined grains and junk foods, the saturated fat in the red meat, and the omega-6 fats found in several commonly used veggie oils, like soybean, sunflower and corn oils.
Some people are allergic to common foods like wheat that increases the levels of inflammation in their bodies. Eating foods that contain too many sweets, pasta, and white flour this will cause your blood sugar to increase quickly.
Diabetes and peripheral artery disease are two common conditions that affect lots of people. Each of these conditions can affect the condition of your feet by damaging arteries that carry blood to your lower extremities.
To protect your feet from these damaging conditions good nutrition is needed. A diet with low saturated fat, sodium, and trans fat and rich in veggies and fruits can help lower the risk of peripheral artery disease. A diet with omega-3 can help lower the risk of peripheral artery disease.
For those with diabetes, a healthy diet can help keep your feet protected from complications of that condition. Your diet should contain the following beans, lean meats, whole grains, veggies and fruits and some fats and sweets.
Gout is yet another condition that can cause foot pain. This is an extremely painful inflammation of the joints that is caused by uric-acid-crystal buildup. The most common target in your foot is the big toe, but it can attack the entire feet, knees, hands and ankles. The pain can last for several days or months. The foods you eat and don‚Äôt eat play an important role in keeping your foot pain free.
Reduce on meat and seafood since these foods are rich in purines, which your body breaks down into uric acid that will cause gout. You can still take seafood and meat only in minimal amount.
Salmon and scallops are okay if you take it occasionally. For those with gout should avoid tuna, anchovies, and herring.
Seafood like lobster, crab, shrimp and eel are relatively safe. Beer increases your uric-acid level thus you should avoid it as well. Drinking wine is much healthier than beer.
Foods that Help Fight Foot Pain
If you are having a hard time making your first step in the morning because of foot pain caused by certain diseases or the food you eat. Maybe it is time to make same changes in your diet to have pain free life.
You are what you eat and its true to certain extent. Eating the right food and having a balanced diet can help fight foot pain. Here ten foods that you can include in your diet to reduce or prevent foot pain.
These are rich in fiber, thus filling. If you feel you have a full stomach, you tend to eat less the wrong stuff and you can manage your weight easily. Likewise, whole grains are a good source of magnesium.
Ginger has analgesic properties that can help reduce pain. Its effect is similar to that of ibuprofen. It contains gingerols, zingerone, paradols and shogaols that reduce pain. You can drink ginger tea to get relief from recurring pain.
Tumeric belongs to the ginger family member. Its powder form is used in cooking. Tumeric contains curcumin that helps reduce pain.
It is like elixir or liquid gold when it comes to fighting pain. It contains antioxidant polyphenols that help reduce common pain. Instead of using butter you can substitute it with olive oil, which is high in saturated fat that erodes trigger pain.
Salmon and Mackerel
Salmon and mackerel are rich in pain-busting omega-3 fatty acids and the best source of pain fighter vit. D. Mackerel is also rich in omega 3, but it is bad for individuals with uric acid problems. So you can stick to salmon.
Walnuts and almonds are a good source of anti-oxidants and omega 3 fatty acids that help control foot pain. You can add the nuts to your salad or simply eat it as an afternoon snack.
This fruit is rich in vitamin C, and antioxidant which is very powerful in reducing pain. There are studies that prove vitamin C is very effective in reducing pain.
Greens such as amaranth, argula, spinach and fenufreek leaves are not only high in iron but also contain vitamin k that helps maintain healthy joints.
Adults with lots of blood levels of vitamin K were less likely to have osteoarthritis. But since vitamin K promotes blood clot, you need to visit your doctor if you are taking blood thinners before increasing your vitamin k intake.
Dietary such as cheese and yogurt can help relieve pain. They contain calcium and vitamin D two bone-building nutrients that can reduce chronic pain according to research.
Glass of Wine
Wine, grape juice, and grape contain resveratrol that has an analgesic effect just like in aspiring. Drinking a glass of wine a day will help reduce foot pain. You can also get resveratrol by sipping grape juice or eating red grapes.
There are lots of health conditions that can cause foot pain. If you want a foot pain-free life keeps everything mentioned in this article in mind.
Related: Baby Foot Reviews
The main way our diet affects plantar fasciitis is through our consumption of foods that have either inflammatory or anti-inflammatory qualities. On the anti-inflammatory side, there are many different vitamins, minerals, and compounds that can affect conditions like plantar fasciitis, with calcium, magnesium, methylsulfonylmethane (MSM), and Vitamin C being among the most influential.
Spinach, while not one of the most popular foods, is one of the most effective anti-inflammatories, as it contains calcium, magnesium, Vitamin C, and MSM. Oranges are a close second, with high doses of Vitamin C, calcium, and MSM.
Omega 3 is a fatty, polyunsaturated acid that can be very effective at reducing inflammation, and is easily found in a variety of food items. Tuna and salmon have high doses of Omega 3, particularly if they are wild fish, though pumpkin and flax seeds are both good sources as well. Monounsaturated fatty acids are also helpful, and can be found in avocados, olive oil, and some nuts, such as peanuts, cashew nuts, and brazil nuts.
In terms of vegetables, spinach, carrots, and broccoli are some of the best that you can consume to reduce inflammation. For fruits, strawberries, blueberries, and tomatoes are the most effective and readily available.
In order to ensure that you are getting enough protein, fish, poultry, and milk are some of the best choices. Low-fat or fat-free milk is even better, while soy milk reigns supreme. Other soy products, such as tofu, are also helpful, as are several nuts, such as almonds, brazil nuts, and walnuts.
Increasing your intake of foods that have anti-inflammatory qualities is only half the battle, as you must also decrease the amount of inflammatory foods you consume as well. This means cutting down on some of the most popular food items out there, such as foods that are high in processed sugars, such as sweets, processed flour, such as white bread, and saturated/trans fat, which is found in most junk food and processed meat, such as hamburgers and sausages.
Tumeric and bromelain (an enzyme found in pineapples) are two of the most effective anti-inflammatories available to us, but are often found in doses too small to take effect. If the pain you are experiencing is persistent or extreme, taking supplements of these, as well as Omega 3, may be a particularly effective way to help tackle the issue.
For more information and advice on nutritional needs, check out the blog at Spectrum Nutrition, and you can find out more information about plantar fasciitis here