Steps to protect your feet from diabetic neuropathy

Steps to protect your feet from diabetic neuropathy

Anyone with a diagnosis of diabetes should be educated on knowing that daily foot checks are crucial for finding problems early to avoid and prevent amputations.  Surprisingly, this one simple habit can prevent or delay nerve damage to your feet from diabetic neuropathy.  Even if you already have neuropathy from complications of diabetes, practicing certain steps can at least lessen symptoms and complications associated with this condition.

Millions of people who suffer from diabetic neuropathy will tell you that this condition causing tingling, burning, numbness or pain in the feet or legs is a very real thing.  Diabetic neuropathy is one of the most common complications of diabetes with over 200,000 cases diagnosed each year in the United States.  It can range from merely an annoyance to disabling or even life threatening and should be taken seriously.

Diabetic neuropathy is a type of nerve damage that can occur in diabetes.  When blood sugar or blood glucose levels are elevated, this can damage nerve fibers throughout the body.  Diabetic neuropathy tends to cause the worst damage to nerves in the hands and feet.

Someone with diabetes can, overtime, develop nerve damage and have no symptoms.  However, most people with diabetic neuropathy will have symptoms that include pain, tingling, or numbness or a “pins and needles” feeling in the extremities of the hands, feet, and legs.  Some people may experience a constant burning feeling in the feet or sharp pain that may be worse at night.  Some people with diabetic neuropathy are so sensitive to it that even the weight of a bed sheet is unbearable.  For others, it can completely rob the feet of their ability to sense pain making it dangerous to walk barefoot.

This is why it is crucial that each and every time someone with diabetes goes to the doctor, their feet should be as routinely looked at by the doctor as is their blood pressure.  Early detection of any infections or other complications developing can prevent possible amputations of a toe or worse.    

To prevent damage from diabetic neuropathy, proper foot care is an important part of diabetes management.  To avoid serious problems, follow these important self-care tips:

·      Check your feet daily

Every day check the top and bottoms of your feet, especially between your toes.  If you can’t see the bottoms, use a mirror.  Look for:

·      Skin color changes

·      Pain in legs

·      Ingrown or fungal toenails

·      Corns or calluses

·      Swelling of feet or ankles

·      Open sores or blisters that are slow to heal

·      Dry cracks in the skin

·      Wash your feet daily

Wash feet with mild soap and lukewarm water in the morning or before you go to bed.  Gently dry your feet with a soft towel, especially between the toes and use a moisturizing lotion (not between toes) to keep skin from cracking.

·      Cut toenails regularly

 Cut your toenails straight across and use a toenail clipper with a straight edge.  Avoid cutting into corners as this can trigger an ingrown toenail.  Toenails are easiest to cut after showering or bathing.

·      Wear proper footwear

Wearing the right type of shoes plays a major role in preventing foot problems associated with diabetes.   When choosing new shoes, make sure they are sturdy and comfortable.  They must fit the length and width of the foot leaving room for toes to wiggle.

Always wear socks (made of wool or 100% cotton) or stockings with your shoes and keep your feet warm and dry. 

Women should avoid wearing high heels, sandals, and pointed-toe shoes as they put too much pressure on your feet.  Avoid walking barefoot, even in your house or outdoors.  If you have an infection on the foot, do not wear nylon stockings. 

If you already have some loss of sensation in your feet, it is highly recommended that shoe fittings be done by a professional trained shoe fitter or board-certified pedorthist People with loss of sensation tend to buy shoes that are too tight because the size that feels right is too small. 

Buying shoes specifically made for people with diabetes is another option.   They can be rather expensive but a prescription from the doctor can help as some medical insurance companies will cover the cost.

25 excellent ways to improve your health today

25 excellent ways to improve your health today

Each day is an opportunity to do at least one thing to improve upon your health.  It doesn’t have to be anything major – unless you want it to be.  But just little things you can work into your everyday life that sooner or later, will become a habit, sort of like automatically brushing your teeth at night before you go to bed without even thinking about it. 

Below are just a few ideas that incorporate different aspects of achieving overall health – physical, mental, and dietary habits.  Try a new one out each day and eventually they can become your new healthy habits and a permanent part your daily life.

1.     Pay attention to your posture.  Pull your shoulder blades back holding the position for a few seconds.  Do this several times a day to become more aware of how you are standing or sitting.

2.     Add healthy fats to your diet.  Have a handful of almonds, walnuts, pistachios, peanuts or cashews. Add sliced avocado to a salad.  Drizzle olive oil over veggies such as Brussel sprouts, broccoli or asparagus and roast them in the oven.

3.     Take breaks from sitting at the computer.  Every 30 to 45 minutes, get up, walk around, stretch, or go outside for fresh air. 

4.     Make your love life a priority.  Being intimate has both physical and emotional benefits.

5.     If possible, use generic medications which are cheaper than brand-name drugs and are just as effective.

6.     Do Kegel exercises every day.  Kegels help strengthen weak pelvic floor muscles along with reducing urinary incontinence.

7.     Don’t ignore signs of sudden cardiac arrest – chest pain, breathlessness, or palpitations.  Seek medical help immediately if any of these occur.

8.     Add spice to your meals – doing so may help fight inflammation, heart disease, and high blood pressure.  Try out turmeric, cumin, coriander, paprika, cinnamon or ginger.

9.     Practice yoga or Pilates to help improve range of motion, joint mobility, and for relaxation.

10.  If you want to buy organic, focus on fruits and veggies.  Produce such as peaches or tomatoes with thin skin may have more pesticide residue than produce with thicker skin.

11.  Maintain a healthy back by keeping it feeling young.  Do exercises to strengthen, lengthen, and stretch the muscles that support your spine.

12.  Get a yearly flu shot along with checking on updating other important vaccinations such as the Tdap vaccine (Tetanus, diphtheria, and pertussis).

13.  Invest in a good pair of walking shoes for proper support for your feet and knees.

14.  Use those walking shoes several times a week – preferably daily – to get in a brisk walk.

15.  Have a fruit and or vegetable at each meal every day.

16.  Practice mindful eating by having few distractions at a meal.  Allow no computer, iPad, or cell phones when eating.  Pace yourself paying attention to the first sign of fullness you feel and stop eating soon after that to prevent overeating.

17.  Make water your main beverage of choice.

18.  Always wear a seatbelt when driving or as a passenger.

19.  Wear sunscreen with a SPF of at least 30 every day year round to prevent skin cancer.

20.  Maintain muscle mass by lifting free weights 2-3 times a week.

21.  Get out in nature.  Most of us underestimate how important this is.  Being in nature reduces  stress, makes you more creative, improves your memory, and makes you a better person. 

22.  Spend time with family and friends.  Relationships are one of our biggest sources of happiness and health.  The longest live people on earth place a strong emphasis on social engagement with others.

23.  Laugh every day.  Humor helps us cope better with stress, pain and may reduce risk of heart attack or strokes.

24.  Challenge yourself by learning something new each day.  Whether it’s learning a new language, taking music lessons, or reading a book, anytime we absorb new knowledge, we sharpen our mind and increase our intelligence.

25.  Meditate – it increases our happiness and attention span while reducing anger, anxiety, depression and fatigue.