Put Your Feet First

Put your feet first: 12 tips for finding properly fitting shoes finding properly fitting shoes

IT may seem pretty straightforward, but the foot is actually a complicated machine, containing 26 bones, 33 joints and more than 100 tendons, muscles and ligaments.

After decades of putting these parts to work, it’s not unusual for your feet to go through some changes. They can actually become flatter and larger as you get older since tendons and ligaments lose their elasticity. This can contribute to bunions.

The force of your weight can also thin the fat pads cushioning the bottom of the feet, which can lengthen your feet and cause corns and calluses. Thinner pads also lead to soreness.

Older adults don’t always notice that their feet have gotten bigger. A study at a U.S. Department of Veterans Affairs hospital found that three quarters of senior patients were wearing shoes that were too small for them.

Wearing properly fitted shoes are important to the health of your feet. Here are some important things to consider when buying your next pair of shoes: � The uppers on shoes should be made of a soft material that can match the shape of your foot. � Leather shoes reduce the possibility of skin irritations. � If you buy new shoes with leather soles, rough up the surfaces before walking, especially on carpet. � Consider thick soles to cushion your feet if you have to walk on hard pavement or are visiting places with cobblestone streets. � Opt for low heels. They are safer and more comfortable. � The best time to measure your feet is at the end of the day when your feet are largest. � Most of us have one foot that is larger than the other, so fit your shoe to your larger foot. � Don’t select shoes by the size marked inside the shoe but by how the shoe fits your foot. � When fitting shoes, make sure there is about a half-inch extra space for your longest toe when

you are standing. � Make sure the ball of your foot fits comfortably in the widest part of the shoe. � Your heel should fit comfortably in the shoe with a minimum amount of slipping. The shoes should not ride up and down on your heel when you walk. � Walk in the shoes to make sure they fit and feel right. Then take them home and spend some time walking on carpet to make sure the fit is a good one. ■

Veterans Affairs hospital found that � Opt for low heels. They are safer and more comfortable.

HEALTHY GEEZER

BY FRED CICETTI Send your general health questions to Healthy Geezer in care of the BEACON, or email him at Fred@HealthyGeezer.com

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How sugar worsens autoimmune diseases and 3 easy ways to take control of your health

We’re seeing more research about how sugar spikes cause your body to attack itself with more vigor. Autoimmune disorders are exacerbated by eating a lot of foods and beverages that are high in sugar.

The same goes for both refined and complex carbohydrates. This is contrary information to what many nutritionists believe, but I recommend keeping refined carbs out of your diet and complex carbs to a minimum.

Sugar also increases T Helper-17 (Th17) cells, which leads to suppressed immunity and more self-driven autoimmune attacks. Sugar ultimately leads to increased rates of obesity and health problems including heart disease, stroke, Type 2 diabetes, hypertension, asthma, low back pain and arthritis.

If your own body is killing itself, you don’t stand a chance. You can modify the self-driven attack with the choice to avoid foods and beverages that contain sugar or other sweeteners which often produce the same glycemic high in the body. A recent study showed that high glucose intake from an excess of sweets spawns a lot of free radical damage and Th17 overactivity.

Now you can develop your own personal strategy to lower Th17 and improve your autoimmune condition with these three steps. Start now—your pain levels are at stake! If you have MS, your nerves are at stake, and if you have psoriasis, here’s how you can help yourself: 1. Change your diet - Completely eliminate all sugary foods—candy, IF YOUR OWN BODY IS KILLING ITSELF, YOU DON’T STAND A CHANCE.

DEAR PHARMACIST

sweets and refined carbohydrates like bagels and white rice. I would also greatly minimize complex carbohydrates—brown rice, beans, starchy vegetables like peas, and whole-grain bread. 2. Improve your lifestyle - Don’t eat too late at night and exercise at your level. Try to avoid stress and get proper sleep. Melatonin deficiency is associated with increased autoimmunity, so getting adequate rest should make life a lot easier. If you need help with sleep apnea, see a specialist. 3. Supplement your diet - Eating right will help with gut integrity, but sometimes it’s not enough. Consider nutrients that are known to reduce Th17 overactivity like chelated zinc, vitamin D, and folate (only the methylated form, not folic acid).

If you aren’t responding to your dietary changes within a few months, or you experience anything unpleasant, contact your doctor. ■

BY SUZY COHEN For more articles and advice, sign up for Suzy’s newsletter at www.SuzyCohen.com

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