10 Foods That Help and Hurt Your Feet

Since it’s National Nutrition Month, it’s the perfect time for us at Clifton Foot & Ankle Center to tell you if your grocery list is helping or hurting your feet. For those managing diabetes, arthritis, or other chronic foot conditions, your diet is the primary tool for protecting your nerves and maintaining the circulation that keeps your feet healthy. Let’s see the top 5 foods that you should either opt for or avoid. 

5 Foods That Help Your Feet

To keep your foundation strong and your circulation moving, you should fill your cart with these superfoods:

1. Salmon and Fatty Fish: These are packed with omega-3 fatty acids. They help lower the chronic inflammation that causes pain in your joints and tendons, and can even help with conditions like tendonitis.
2. Spinach and Kale: B vitamins and magnesium. Magnesium is for nerve health and can help prevent the painful foot cramps that disrupt your sleep.
3. Blueberries and Strawberries: These low-glycemic fruits are chock full of antioxidants, which help protect your blood vessels from the damage caused by high blood sugar.
4. Walnuts: Walnuts have fiber that helps stabilize your blood sugar levels while supporting the flexibility of your blood vessels.
5. Turmeric: A natural anti-inflammatory. Adding it to your meals can help soothe the swelling you get with arthritis.

5 Foods That Hurt Your Feet

On the flip side, some common foods can trigger inflammation and slow down your body’s ability to heal:

1. White Bread: These cause rapid spikes in blood sugar.
2. Soda: The high sugar content promotes systemic inflammation. Sugary drinks were found to be an accomplice of inflammation for conditions like plantar fasciitis, studies show.
3. Deli Meats and Bacon: High in sodium and nitrates, which lead to fluid retention and extra pressure on your joints.
4. Chips and Pretzels: Excessive salt intake constricts your blood vessels, which is the last thing you want when you are trying to maintain good circulation to your feet.
5. Deep-Fried Foods: These contain trans fats that trigger inflammation throughout the body.

Your Diet for March

By making small, intentional swaps this month, you are actively protecting the nerves and blood vessels that allow you to stay mobile and pain-free. 

A diet focused on whole, anti-inflammatory foods ensures that your feet have the nutrients they need to repair themselves and the circulation to keep them warm.

For more foot care facts and advice, consult Dr. Kenneth R. Wilhelm at Clifton Foot & Ankle Center in Fairfax County, Virginia, about any podiatric concerns you’re facing. Set up an appointment today to find relief!