March is National Nutrition Month! When we think of nutrition, we often think about it regarding our weight, cardiovascular health, and energy levels, but did you know that nutrition can play a roleon our feet too? Let’s discuss the connection between our nutrition and our foot health.
Feet are made up of bones, ligaments, muscles, and tendons all of which work together to keep us upright and allow us to move from place to place. But to function properly, these structures need the necessary nutrients. Here are some essential nutrients that our feet need:
- Calcium: Calcium is crucial to the 52 bones in our feet, helping to keep them strong. To incorporate more calcium into your diet, try eating calcium-rich foods like dairy products, seeds, and fortified foods.
- Vitamin D: Vitamin D is another nutrient essential for your bone health. Vitamin D works to help your body absorb calcium. You can get vitamin D from sunlight, fatty fish, and fortified foods.
- Vitamin C: Another essential vitamin for your feet, vitamin C acts as an antioxidant helping to repair tissue and reduce oxidative stress. Vitamin C is anti-inflammatory, helping combatfoot inflammation. You can find vitamin C in citrus fruits, bell peppers, broccoli, and strawberries.
- Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties that help to treat inflammatory conditions like foot arthritis, plantar fasciitis, and Achilles tendonitis. Omega-3 fatty acids can be found in fatty fish, seeds, nuts, and plant oils.
- Magnesium: Magnesium is an essential nutrient that helps muscle function, reducing cramping in your foot. Magnesium can be found in seeds, nuts, avocados, leafy greens, and beans.
Just as good nutrition can promote good foot health, poor nutrition can promote poor foot health.Try to avoid highly processed, fatty, salty, or sugary foods as these can promote poor blood circulation to your feet, weight gain, and foot inflammation. Certain nutrient deficiencies can also weaken the bones and muscles in your foot, increasing the risk of injury.
This month, let’s pledge to eat healthier for our feet’s sake. Follow this guide towards better foot health today!
Dr. Bryant S. Ho is board-certified in orthopedic surgery and is trained in the operative and non-operative management of adolescent and adult foot and ankle disorders. Dr. Ho places a strong emphasis on customizing his care for each patient to ensure successful outcomes. He provides all treatment options, including preventative care, conservative management, and operative intervention.
