Happy New Year...Happy Feet Friend on Facebook Happy New Year...Happy FEET Forward to a Friend "Humor is the spiciest condiment in the feast of existence. Laugh at your mistakes, but learn from them; joke over your troubles, but gather strength from them; make a jest of your difficulties, but overcome them." L.M. Montgomery Our feet are marvels of engineering. Each foot contains about one-eighth of all the bones in our body and 33 joints, more than 100 muscles, tendons and ligaments that provide support, balance and mobility. Without this amazing design, we wouldn t be able to walk upright, run or dance. The foot may be the root of osteoarthritis elsewhere in the body. A study of more than 3,400 men and women older than 40 found that those with osteoarthritis in their feet are three times more likely to also develop stiff, aching joints in their hands or knees. Even after considering the influence of age, gender and occupation, the subjects who had foot osteoarthritis had other painful sites to worry about, according to a study by the Arthritis Research Institute of America (ARIA), a
Clearwater, FL not-for-profit research organization. Here are some simple steps you can follow to help keep your feet happy: 1st Tip: Increase Your Bone Density! One large study published found people who ate diets high in potassium and magnesium had higher bone density readings and stronger bones than those who didn t. 2nd Tip: Berry Good for You! Berries pack a walloping antioxidant punch! Antioxidants protect your body against inflammation and free radicals, molecules that can damage cells and organs. 3rd Tip: Here fishy, fishy Check out the Osteoarthritis Diet Can the foods you eat have an impact on arthritis inflammation? Many experts think so. 4th Tip: Glucosamine Chondroitin A subgroup of a study of participants with moderate-to-severe pain showed significant relief with the combined supplements of Glucosamine Chondroitin. If you suspect you have osteoarthritis in your feet to your left are some Diet Tips that may help relieve some of your discomfort. Walk! It s the best exercise for your feet. Wear shoes that breathe. Feet can excrete up to a cup of moisture a day. Feet swell throughout the day. Shop for shoes at the end of the day when your feet are at their largest. One foot is typically larger than the other. Shop for the larger foot so that your shoes don t pinch. Avoid ingrown toenails by using toenail clippers and trimming them straight across and slightly longer than your toes. Watch for early signs of blood circulation problems, diabetes, osteoarthritis, bunions, hammertoes, athlete s foot, heel spurs, and plantar fasciitis. FOOT FACT Walking is the best exercise for your feet. It also contributes to your general health by improving circulation, contributing to weight control, and promoting all-around well being. Walk on! Click here to read Dr. Ivey's blog titled: Go slow, and Go With Support! Keep Your Feet Safe at the Gym in the New Year D O N T L E T F O O T I N J U R I E S K E E P Y O U F R O M Y O U R F I T N E S S R E S O L U T I O N S
5th Tip: Another reason to go GREEN If you re already a tea-drinker, why not consider switching to green tea to get the benefits of the potential anti-inflammatory properties? 6th Tip: Orange juice isn t just for breakfast anymore ARIA published an article which suggested that Vitamin C supplementation may indeed be beneficial in preventing new cases of knee osteoarthritis. 7th Tip: Manage Your BMI Did you know weighing just an extra 10-15 extra pounds puts you at high risk of osteoarthritis? 8th Tip: Serve Soy Soy Protein May Alleviate Osteoarthritis Symptoms 9th Tip: It s Peanut Butter and Jelly Time! If you are noticing the early onset of decreased joint flexibility and inflammation, considering supplementing your diet with vitamin B3. 10th Tip: Brewer s Yeast Nature s Wonder Food Brewer s Yeast is Packed with Vitamin B5 and and Fights Osteoarthritis 11th Tip: Vitamin E is the Key According to a study from the University of North Carolina at Chapel Hill School of Medicine, vitamin E (also known as alpha tocopherol) and other naturally occurring antioxidants in the diet appear to protect against knee osteoarthritis. In the New Year, don t forget to keep your feet in tip-top shape while following through with your resolutions to get fit. The American College of Foot and Ankle Surgeons offers tips for foot safety while at the gym. Start new workouts gradually Increase your stamina and the length of your workouts gradually to avoid overuse injuries such as stress fractures or tendon strains and sprains. Stretching your muscles before and after workouts also helps prevent these types of injuries. If you do feel you ve sprained your ankle, be sure to seek treatment right away, Florida foot and ankle surgeon, Brandi M. Johnson, DPM, FACFAS, explains. Untreated or repeated ankle sprains may lead to chronic ankle instability, a condition that causes persistent pain and a giving way of the ankle. Wear the right shoe and sock Wear well-fitting athletic shoes designed for the exercise or sport. According to Dr. Johnson, shoes that don t support the arch of the foot and provide cushion for the heel can cause heel pain (plantar fasciitis). Shoes that are too small can also cause a neuroma, or a thickening of the nerve tissue, in the foot and may require injections, medication or physical therapy. Wearing cotton or non-slip socks are also key to help avoid painful blisters, which can become infected and cause more serious issues. Use good technique Improper exercise techniques can result in injury to the tendons or ligaments in your feet and ankles. Incorrect posture or misuse of exercise equipment can cause decreased stabilization in the foot and ankle, leading
12th Tip: How Zinc Helps Your Bones You may not think of zinc as a vital bone nutrient, yet without zinc your bones cannot maintain themselves. 13th Tip: Have a Piece of Pineapple Pineapple has a key enzyme called bromelain that helps reduce inflammation. 14th Tip: Vitamin K and Bone Mineralization The Boston University School of Medicine and Brigham and Women s Hospital conducted a study that supported the hypothesis of an association between low plasma levels of vitamin K and increased prevalence of osteoarthritis in the hand and knee. 15th Tip: Daily Supplements of Boron Reduce Pain from Osteoarthritis Emerging research indicates that, in addition to preserving bone health, boron may help relieve the debilitating symptoms of osteoarthritis. 16th Tip: Finish Your Broccoli! Broccoli contains glutathione. New research suggests those who have lower amounts of glutathione are more likely to have arthritis than those who have higher amounts. 17th Tip: Grapes on the Go! Resveratrol, found in grapes, may be the next replacement to aspirin in the treatment for osteoarthritis. to joint sprains and muscle strains, Dr. Johnson says. Protect yourself from bacteria Sweaty shoes, public showers, exercise equipment and the pool deck at the gym are breeding grounds for fungus, viruses and bacteria, including drug-resistant strains like MRSA (methicillin-resistant Staphylococcus aureus) which has become increasingly more common. Never go barefoot while in public areas; water shoes can provide a great barrier between your feet and the wet surfaces. It s also best to cover cuts and cracks in the skin or ingrown toenails since these minor tears in the skin s surface can act as entry points for bacteria. If you have a cut or scrape that becomes red or swollen and is not healing in a timely manner, don t hesitate to see a foot and ankle surgeon for an examination, Dr. Johnson says. Above all, it s important to listen to your body. If you experience an injury or pain, call your foot and ankle surgeon. LOVE your FEET...WE DO We carry the following shoe brands: We take care of your feet...so they'll
take care of you! friend on Facebook forward to a friend Copyright 2014 New Mexico Foot & Ankle Institute All rights reserved. January 2014 Newsletter Our mailing address is: 4343 Pan American Freeway NE Suite 234 Albuquerque, NM 87107 505.880.1000 OR 4801 McMahon Blvd. NW Suite 235 Albuquerque, NM 87114 505.872.3333 Our email address is: info@nmfootandankle.com Our website address is: http://www.nmfootandankle.com unsubscribe from this list update subscription preferences