SUMMERTIME TIPS FOR HEALTHY, HAPPY FEET

When the beaches and pools open, most of us break out the sandals and flip-flops, or even go barefoot. But there are some things to keep in mind to ensure you’re putting your best foot forward in the sand and surf.

GENERAL

FOOT CARE

Good foot health starts with: The right socks

Acrylic and synthetic-blend socks work best to limit perspiration, which leads to moisture and possible fungal infections.

Good personal hygiene

Keeping toenails trimmed not only helps your feet stay comfortable in socks and shoes, but it also reduces the risk of toenail breaks and cracks, which could lead to infection.

Limited toenail polish

Keeping your toenails covered in nail polish reduces your nail bed’s ability to breathe much-needed air. Take a break from nail polish occasionally.

Daily moisturizer

Clean and moisturize your feet just like you do the rest of your body.

Summer fun can be hard on your feet

Now’s the time to think about your choice of summer footwear – even if that means no footwear at all. Follow these guidelines to help keep your feet in shape for the season:

Consider a flip-flop upgrade

You can get flip-flops for next to nothing at discount stores, but the very inexpensive ones have little to no support for your feet. Consider upgrading to a pair with heel and arch support to support your foot structure. And avoid walking long distances in any type of flip-flops.

According to the American Podiatric Medical Association (APMA), going

barefoot increases the risk of developing warts on the soles of your feet (plantar warts), ringworm (a fungus) and other infections.

Walking barefoot can also lead to sore feet because there’s nothing to provide arch support. Of course, there are times when being barefoot in the summer is appropriate, but spending all day without some type of support for your feet can take a toll in the long run.

Let your feet breathe

With the summer heat comes perspiration. If you’re wearing closed shoes, let your feet get some fresh air occasionally.

Get the right fit

Sandals and flip-flops are notorious for straps that rub blisters on your feet. Make sure you wear ones that fit properly and aren’t too tight or too loose.

Stay hydrated

The APMA recommends drinking plenty of water on summer days to minimize foot swelling due to heat.

Keep your feet clean

Certain activities, such as swimming or wading in a lake, river or ocean, can expose your feet to bacteria that could lead to infections. Make sure to rinse your feet with clean water after activities such as these.

Use sunscreen

If you’ve ever been sunburned on your feet or toes, you know it’s not a pleasant experience. Make sure to cover not only the tops of your feet, but your toes and ankles, too.

Choose shoes based on your activity

What's suitable for a day at the beach may be different from what's appropriate for a day at an amusement park or a round of golf. Plan ahead, and if you’re on vacation, make sure to pack footwear according to your plans.

Pedicure safety

Shave your lower legs AFTER getting a pedicure,

NOT BEFORE. That means not shaving your lower legs for at least 24 hours before you get a pedicure. If you nick yourself while shaving, a pedicure could put you at risk for an infection.

Routinely check for melanoma

The most serious skin cancer develops on skin that gets too much sun. But it can also begin in places where the sun rarely shines. By thoroughly checking your feet, you can find melanoma early.

How to properly check your feet:

1. Check entire bottom of each foot, including the bottom of your toes 2. Check top and sides of each foot 3. Check between toes 4. Check toenails for brown or black vertical stripe under the toenail 5. Pay close attention to places on your feet that have been injured, even if the injury happened years ago.

SUMMER FOOT CARE FOR DIABETICS

Podiatrists recommend those living with diabetes always wear shoes during summer activities. Wearing flip-flops or sandals or even going barefoot is dangerous for diabetics due to the increased risk for nerve damage to the feet. A scrape or cut on your feet could result in slow healing times. Even worse, a cut that goes unnoticed could easily become a serious wound if left untreated.

WATERMELON SALAD lycopene for UVA and UVB defense

INGREDIENTS:

• 5 cups cubed seedless watermelon • 2 cups blackberries • ½ cup feta cheese (optional) • ¼ shredded mint or basil (plus more for garnish) • 2 tbl honey (or more to taste) • 3 tbl lime or lemon juice • ¼ cup shelled sunflower seeds (plus more for garnish)

INSTRUCTIONS:

• Cut skin off and cube watermelon into 1-inch bite-size pieces • Whisk dressing: honey and lime or lemon juice • Gently mix all ingredients together and garnish with additional sunflower seeds and mint or basil

Want more recipes?

VEGGIE CAKES beta carotene for sunburn defense

INGREDIENTS:

• 2 cups pre-shredded carrots or grated large carrots • 2 cups broccoli (whole or riced) • 1 cup corn • ½ cup breadcrumbs or almond flour • 4 eggs • 1 tsp salt • 1 tsp garlic powder • ½ tsp black pepper • Additional seasonings (choice – to taste) • Scallions or chives for garnish • Avocado oil (or other high-heat oil)

INSTRUCTIONS:

• Grate carrots (if using whole) • Dice broccoli (if using whole) • Mix all ingredients together and form into patties (add more bread crumbs or almond flour if needed) • Heat oil in a pan on medium/high • Fry patties for 4-5 minutes on each side • Serve with your favorite dipping sauce and garnish with scallions or chives

En Español

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