November is diabetes awareness month. It is estimated that 37.3 million people in America have diabetes — that is over 11% of the population. Uncontrolled diabetes can have serious medical consequences for your feet and the rest of your body. Neuropathy (nerve damage) and decreased circulation, which are commonly associated with diabetes, can make injury to the feet and treatment more difficult. Thankfully, there is much you can do to prevent diabetic complications in your feet.

Below are seven helpful tips.

1. Check you feet daily. One of the most important ways to ensure you avoid diabetic complications in your feet is to examine them every day. Look at your feet over top and bottom and between the toes. If you spot any redness, rashes, sores, blisters, bruising, or discoloration alert your podiatrist right away.
2. Practice good podiatric hygiene. Wash your feet every day with warm (not hot), soapy water. Dry completely, especially the spaces between your toes.
3. Keep feet dry. If you tend to sweat excessively, apply foot powder in the morning and consider wearing moisture-wicking socks.
4. Wear shoes that fit properly. Shoes that are too small can rub against the skin and cause a blister to form. Always run your hand around the inside of your shoes before putting them on to check for loose stitching, pebbles, or other objects that could hurt your feet. Do not walk barefoot.
5. Take care of your toenails. Keep nails trimmed and filed to avoid tears. Be sure to not cut nails so short that the surrounding skin can overlap the nail and cause it to become ingrown.
6. Moisturize nightly. Diabetes can cause you to have dry skin due to damage to nerves that are responsible for secreting oils to your skin. Avoid putting lotion
7. Do not smoke. Smoking decreases your circulation. This means that oxygen and nutrient-rich blood will have difficulty reaching your feet as needed. Talk to your doctor about a smoking cessation program.

November is diabetes awareness month

If you have diabetes, your podiatrist is an important member of your care team. Schedule regular checkups with the foot doctor and do not hesitate to call if you experience pain or new symptoms in your feet.

Help Your Feet by Avoiding Holiday Weight Gain

The season of over-eating is upon us. From thanksgiving straight through to Christmas and New Year’s festive occasions and tempting foods will be in high supply. While you want to enjoy your holiday favorites, overdoing it can harm your feet. Carrying excess weight can cause or exacerbate many common foot conditions including: plantar fasciitis, arthritis, flat feet, sesamoiditis, and more. It also makes it harder to control conditions like diabetes and heart disease which negatively impact your feet.

Below are some tips to help you feast mindfully and avoid weight gain:

• Map out the buffet table. Before you start to fill your plate see what all your options are and plan what you will pick. Be sure that at least half your plate is filled with salad, raw vegetables, or other lower calorie options.
• Nibble strategically. Affairs where the food is laid out and self-serve can be the trickiest. Choose a small plate for your food and when you finish what is on it throw it or put it in the sink. Do not stand or sit and chat next to the food table to help avoid mindless eating.
• Balance your food choices. If you look forward to eggnog and Christmas cookies, you can enjoy them in moderation and if you consciously make tradeoffs in your eating plan. Choose more salads, vegetables, fruits, and lower calorie healthy food throughout the day to offset a few well-chosen treats.
• Watch your cheer consumption. Decide ahead of time on the number of alcoholic beverages you will have and stick to it. Have a large glass of water or seltzer in between alcoholic drinks. This will also help you feel full.
• Weigh yourself daily. It will help you stay accountable and avoid the “I’ll start on Monday” mentally to weight control.
• Get an adequate amount of sleep. Holiday parties, shopping and work deadlines can result in later bedtimes and less sleep. Studies show that when we are tired, we tend to consume more calories.
• Stay active. Keep up your regular exercise program. Devise bad weather alternatives if your fitness routine normally takes place outdoors. Try to build more opportunities for calorie burning into your day: park farther away from the store, walk while you talk on the phone and take the long way up and down the aisles at the grocery store if you have time. This will burn off a few of the holiday treat calories and help you avoid the unwanted gift of extra pounds this season.

For further information, please contact Family Foot & Leg Center with offices located throughout Southwest Florida. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

If you have diabetes, you can schedule an appointment for foot evaluation at  (239) 430-3668 (FOOT) or visit www.NaplesPodiatrist.com to schedule online with our award-winning podiatrists.

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