March is National Nutrition Month, but what’s that got to do with feet? When it comes to diet, most people think of weight loss or heart health first. While those might be the top reasons to clean up your diet, eating well is important for the health of your entire body. Quite a few common sources of foot pain, like plantar fasciitis, arthritis, and diabetic neuropathy, may be directly affected by diet. The good news is, there is an easy way to figure out what kinds of foods are best for your feet.
One word to watch –Inflammation
Some typical dietary choices can often be very inflammatory in the body and exacerbate many foot conditions. Inflammatory foods tend to be high in saturated fats, salt, and sugar. When you eat something unhealthy, these things can trigger an immune response—this is your body’s way of trying to “clean” itself. Research is showing that many of our most common diseases involve some amount of chronic inflammation.
Food to avoid
Red and processed meats
Fried foods
Processed foods
Refined grains
Soda and sugary drinks
Shortening, margarine, and lard
Okay, so what should I eat?
A shift toward more plant-based eating, while minimizing processed foods and animal products, is the basis of a diet that fights inflammation.
Think green. You might have guessed, but a diet based around leafy green vegetables is a sure way to calm inflammation. Broccoli, kale, and cabbage are a few good choices.
Nuts about nuts. Packed with healthy fats, vitamins, and minerals, nuts are a powerful way to curb inflammation with just a handful a day. Try walnuts, almonds, pecans, and hazelnuts.
Beans. Beans are a great source of protein, fiber, and antioxidants. Chickpeas, black, pinto, and red beans are versatile staples to try. Though not a bean, lentils (part of the legume family) are also a great, nutrient-packed addition to any meal.
Fill up on fruit. Fruit is always healthy, but berries and citrus fruits are the best at fighting inflammation.
Great grains. Whole grains provide complex carbohydrates, fiber, and vitamins. Whole wheat, brown rice, and oatmeal are just a few options to start.
Super seafood. Seafood is a great source of protein and anti-inflammatory omega-3 fatty acids. Sardines and wild salmon are safe and clean options.
If you have more questions about eating right, pain in your foot or heel, or an injury to your foot or ankle, call us today at 207-774-0028 to set up an appointment!
Dr. Michelle Kurlanski provides skilled and professional podiatry care in Cumberland County, Maine, at Lighthouse Foot and Ankle Center in Scarborough.
