Our feet are more than just a means of transport that takes us from point A to point B – they are the foundation of our overall health. Pain, injuries, or conditions that limit foot mobility can significantly increase the risk of serious health problems such as obesity, diabetes, and heart disease. As Ginger Pettengill Freese, a nurse and clinical instructor at the University of Virginia School of Nursing, points out, "Happy feet, healthy life." She emphasizes the importance of foot care, answering a wide range of questions – from controversial fish pedicures, to ingrown toenails, to why we shouldn't sleep in socks.

Neglecting foot health can have far-reaching consequences for the general condition of the body. Movement is crucial for maintaining a healthy body weight, regulating blood sugar, and cardiovascular health. When foot pain or mobility problems hinder us, our physical activity decreases, which opens the door to a range of chronic diseases. Therefore, preventive foot care, as well as timely resolution of existing problems, is an essential component of a healthy lifestyle.

Are pedicures safe?

Pedicures can be a wonderful way to relax and feel pampered, providing aesthetic and sensory benefits. However, it is crucial to carefully choose where you will indulge in this treatment. First and foremost, always make sure you go to a licensed salon where you can clearly see and understand their sanitary protocols. This includes observing how they drain water from foot baths, thoroughly wash them, and, most importantly, always use sterilized tools. Insufficient hygiene in pedicure salons can lead to serious infections, including bacterial, fungal, and viral infections.

People with certain health conditions should be especially careful or completely avoid pedicures. This primarily applies to individuals with cardiovascular diseases, diabetes, or neuropathies. In diabetics, reduced foot sensitivity (neuropathy) can mean they won't feel minor injuries or cuts sustained during a pedicure, which increases the risk of infections that can spread quickly and become very dangerous. Therefore, all diabetics are advised to perform a daily, detailed foot check for early detection of any signs of injury or infection, and regular check-ups with a podiatrist.

A particular controversy surrounds so-called "fish pedicures," which involve immersing feet in tubs full of Garra rufa fish. These fish, also known as "doctor fish," use their suction cup-shaped mouths to eat dead skin and calluses from feet. While they sound exotic and relaxing, fish pedicures carry significant health risks. The main problem is the inability to properly disinfect a tub full of live fish. This means that bacteria, fungi, and viruses can easily be transmitted from one person to another. In addition, fish can create microscopic puncture wounds on the skin, which provide an ideal entry point for various pathogens. Despite this, fish pedicures are legal and available in many parts of the world, including some parts of Croatia. Despite regulation and attempts to reduce risks, experts continue to warn of a high risk of infections associated with this practice.

Should we shave or scrape calluses?

A callus is a natural defense reaction of the skin, a kind of "armor" that protects softer tissues underneath from friction and pressure. Because of this protective function, experts strongly advise against shaving calluses. Forcefully removing or shaving calluses can lead to open wounds and create ideal conditions for bacteria to enter and infections to develop. Although calluses can be uncomfortable or aesthetically unappealing, their role is crucial in preventing more serious injuries.

Instead of radical removal, it is recommended to carefully soften calluses and partially remove dead skin. One of the most effective ways is to soak feet in warm water with Epsom salt. A twenty-minute soak will help soften the callus, after which it can be gently rubbed with a pumice stone. The goal is not to completely remove the callus, but only its superficial, hard layer, reducing discomfort while retaining its protective role.

Callus prevention is, of course, the best approach. Key is choosing properly fitting footwear that does not constrict the feet or cause friction. Too tight or too loose footwear, as well as high-heeled shoes, are often the main culprits in callus formation. In addition, regular application of a quality moisturizing cream to the feet helps keep the skin soft and elastic, reducing the tendency for hard skin to form. Daily foot washing, especially during the summer months when we sweat more, is also crucial for maintaining foot hygiene and preventing the formation of calluses and other skin problems.

Should we wear socks to bed?

Wearing socks during the day, especially those that wick away moisture (like athletic socks) or are made from natural materials like cotton, is extremely beneficial. Good socks help prevent excessive foot sweating and keep them dry. Moisture is an ideal environment for the development of fungi and bacteria, so choosing adequate socks significantly contributes to foot hygiene and the prevention of unpleasant odors and infections.

However, when it comes to sleeping, the recommendation is different. Generally, wearing socks to bed is not recommended. Feet need "air" to breathe and to prevent moisture retention that can promote fungal growth. During the night, body temperature is regulated, and feet play an important role in this process. If feet are covered with socks, this can lead to overheating and increased sweating, which creates a moist environment ideal for the development of fungal infections. An exception to this rule may be people who suffer from extremely cold feet, but even then, light cotton socks that will not retain moisture are recommended. In most cases, it is best to let your feet "rest" and breathe during sleep.

Is it bad if foot fungus is not treated?

If you notice redness, peeling, or itching, especially between the toes and on the feet themselves, there is a high probability that it is a fungal infection known as athlete's foot (tinea pedis). The name "athlete's foot" can be misleading, as anyone can get this infection, regardless of physical activity. Fungi thrive in moist and warm environments, so sweaty feet, closed shoes, and damp socks are an ideal breeding ground for their growth. Fungi are easily transmitted by walking on contaminated surfaces, so it is extremely important to always wear flip-flops or protective footwear when moving around pools, in changing rooms, showers, and other public areas.

When the infection is only on the skin, without affecting the nails, it is relatively easy to treat. Numerous over-the-counter creams and sprays are available that can effectively solve the problem. Although it is advisable to treat fungal infections, untreated skin fungus rarely leads to catastrophic consequences. However, they can be extremely uncomfortable, causing itching, burning, and an unpleasant odor. In some cases, untreated skin fungus can spread to other parts of the body, including the nails, which makes treatment more difficult.

How to recognize nail fungus?

Fungal nail infection, known as onychomycosis, manifests itself with characteristic changes in the nails. The most common signs include yellowing and browning of the nails, thickening, and brittleness. Nails can become brittle and uneven, and sometimes they can even separate from the nail bed. Although nail fungus is usually not painful, it can cause discomfort and embarrassment, and in some cases, it can make wearing shoes and walking difficult, consequently affecting mobility. Reduced mobility can lead to a less active lifestyle, which in turn carries a host of other health problems, such as obesity, cardiovascular diseases, and reduced muscle mass.

Once the infection spreads to the nails, treatment can take several months. It is recommended to visit a doctor if you notice signs of nail fungus. The doctor can prescribe oral antifungal medications that are extremely effective, but their use usually lasts about six months and can be associated with potential side effects on the liver, which requires regular monitoring of liver function. As an alternative to oral therapy, some people try natural remedies such as tea tree oil, which is believed to have antifungal properties. However, the effectiveness of tea tree oil is not always confirmed in all cases, and treatment can be more prolonged. If home remedies or over-the-counter therapies do not show improvement, be sure to contact your primary care physician for evaluation and recommendation of appropriate treatment.

What about ingrown toenails? Should we remove them ourselves or something else?

Ingrown toenails, especially on the big toe, are an extremely uncomfortable and painful condition. They can arise due to various reasons, including a strong blow to the toe, repetitive sports activities such as running where the toe constantly hits the tip of the shoe, or improper nail clipping. They often occur after a pedicure if the edges of the nail are too rounded and cut too short, which allows the nail to grow into the surrounding tissue.

The best way to prevent ingrown toenails is to wear properly sized footwear that allows the toes enough space. Proper nail trimming is also crucial: nails, especially those on the big toes, should be cut straight, not too short, and leaving the edges of the nail slightly longer. This prevents the nail from growing into the skin.

If you feel your toenail is becoming ingrown, you can try home treatments. Regularly soaking your feet in warm water with Epsom salt (20 minutes) can help soften the skin and nail. After soaking, you can gently try to lift the ingrown part of the nail with a piece of dental floss or a small cotton ball carefully placed under the edge of the nail. This procedure should be repeated daily for about a week. If the pain is so severe that you cannot touch the area, or if you notice signs of infection such as redness, swelling, and pus, be sure to seek medical attention. A doctor or podiatrist can numb the affected toe and surgically remove the ingrown part of the nail, which allows for quick healing and pain relief.

What is gout and are there specific foods that relieve it?

Gout is an inflammatory disease that most commonly manifests in the big toe, although it can affect other joints. It is characterized by sudden, intense pain, redness, warmth, and swelling of the affected joint. Gout is actually a form of arthritis caused by high levels of uric acid in the blood. When the kidneys fail to excrete sufficient amounts of uric acid from the body, or when too many purine-rich foods (which break down into uric acid) are consumed, sharp, needle-like uric acid crystals accumulate in the joints and surrounding tissues. These crystals cause a strong inflammatory reaction and, consequently, severe pain.

It most commonly affects middle-aged men, and the risk increases with age, genetic predisposition, obesity, high blood pressure, and some medications. Diet plays a key role in the prevention and control of gout. A healthy diet rich in fruits and vegetables, lean meats, and whole grains has a protective effect. On the other hand, certain foods can trigger a gout attack. Among the main triggers are red meat, processed foods, sweet drinks (especially those sweetened with high-fructose corn syrup), and alcohol, especially beer and spirits. Avoiding these foods, along with regular hydration and maintaining a healthy body weight, is crucial for reducing the risk of gout attacks.

The example of a patient who was only 24 years old, did CrossFit, and ate healthy during the week, but consumed a lot of fast food and alcohol on weekends, clearly illustrates the importance of consistent nutrition. His body reacted with a gout attack that lasted approximately two weeks, emphasizing that even occasional unhealthy eating patterns can have serious consequences. Again, prevention is key!

What are the final tips for foot health?

Protective footwear that matches your activity is the foundation of healthy feet. Although flip-flops are ideal for the beach or pool, they are not suitable for long walks, hiking, cycling, or even ordinary shopping. Feet need arch support and adequate protection from impacts and uneven surfaces. Lack of arch support, which is often the case with flip-flops, can lead to heel pain, plantar fasciitis, and other problems.

The example from hiking, where the speaker almost stepped on a snake, illustrates how important it is to wear appropriate footwear. Although the thought was focused on a "bear," the danger came from an unexpected place, and only adequate footwear could provide protection. This reminds us that we should never underestimate the importance of appropriate footwear, regardless of the activity.

And finally, when you are exposed to the sun, don't forget to apply sunscreen to the top of your feet, where the skin is particularly thin and sensitive to sunburn. Many people forget about their feet, but they are our foundation, our carriers through life. Take care of them, and they will continue to lead you wherever you want to go!

Source: University Of Virginia