The Christmas advertisement bombardments have finished (I am sure there will be those who agree with me that they are glad to see the back side of singing delivery parcels (company unnamed!). Now marketeers are flogging ‘New Year, New You’ campaigns, especially weight-loss and nutrition programmes (and yet Easter egg chocolates are already on the shelves!).

With all the nutrition hoopla, the focus has been on obesity – the UK has been designated the fattest nation in Western Europe. We’re advised to reduce our intake of high levels of fat, sugar, salt, going vegan, cutting out alcohol, stopping smoking, and more. All worthy considerations. But there is little emphasis on nutrition and the feet.

Our feet carry a heavy burden. They are the foundation of our body, and not just for mobility; they are our support. So why do we neglect our feet when it comes to nutrition?

I have found a useful blog (updated February 2018) on ‘Nutrition and the Feet’: ( https://www.everydayhealth.com/foot-health/nutrition-and-your-feet.aspx ) . It’s very US-centric; however, I hope the authors won’t mind me having lifted large chunks of the blog’s contents to inform UK readers.

According to the Every Day Health blog, medical research, including a review of studies published in October 2015 in the British Journal of Nutrition , suggests that what we eat can affect inflammation in the body, which is a risk factor for many chronic conditions.

Inflammation is basically a defence mechanism the body uses to help stop the growth of abnormal cells, promotes healing of injured tissues, and gives a signal to cells to fight off viral and bacterial infections. However, when inflammation persists, it requires the body find other ways to protect cells. These ‘mediators’, if present for a long period of time, 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.

People may also develop increased levels of inflammation in their bodies due to chronic allergies to common foods such as wheat. Eliminating protein gluten found in wheat, barley, and rye may benefit patients with plantar fasciitis.

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, patients should 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

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. 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.

Osteoporosis is associated with an increased risk of fractures. Increasing your dietary intake of calcium and vitamin D can decrease the risk of a fracture, as can other lifestyle changes like regular exercise.

On a personal note, having broken both my hips in falls on separate occasions this past year, it’s not surprising my GP referred me for a DEXA bone density scan at Amersham Hospital. Compromised movement, inability to drive and cook easily have led to my losing two stone in weight, largely due to severe muscle wastage and poor nutrition. I have needed a home visit from Betafeet Podiatry ( www.betafeetpodiatry.co.uk ) to cut my toenails and deal with calluses and dry feet as I can’t bend over enough to do it myself, and an orthotics assessment to try to address a 2cm leg length differential. I await the bone scan results.

Peripheral Artery Disease (PAD)

A common foot condition that affects millions is PAD, and this condition can damage arteries that bring blood to your lower extremities.

One of the ways 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.

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 .

Diabetes

Like PAD, diabetes can cause many types of foot problems, from skin changes to nerve damage, i.e. neuropathy. Symptoms may include burning pain, tingling, or weakness in the feet.

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 fibre-rich fruits and vegetables, lean protein, and moderate amounts of whole grains and healthy fats.

Weight

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.

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PS the American blog doesn’t cover heredity and the feet, but it is worth ensuring that you inform your podiatrist of any family foot health issues.