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LOOK AFTER YOUR FEET THIS SUMMER

June 30, 2023 15 Comments

 

Look after your feet and they will look after you. Fair enough. Especially as it’s full-on walking season. On which note, I hope you’re all managing to get out each day if only for a short walk.  Ideally, for a long walk. Preferably an hour a day.

We all know that movement is good but until very recently no one knew why or how much. Research from York University, published two weeks ago, found moderate intensity exercise of an hour a day changed the way immune (white blood) cells behave, making them more robust – and more effective at countering infection and injury.  The changes (which take place deep inside bone marrow) were visible after 6-8 weeks of an hour’s daily ‘moderate’ exercise.

‘Moderate and persistent exercise not only improves metabolic health, but also will improve immune health in the long run,’ explained York Research Chair,  Prof Ali Abdul Sater, adding that many cancers, heart disease, diabetes and auto-immune diseases usually begin because of a mistaken inflammatory response. Exercise, it appears, helps immune cells behave both more effectively and more appropriately – neither over-reacting nor under-reacting. This study was done in mice but the researchers are confident that the same mechanism takes place within all animals (including humans).

Dr Jacob Teitelbaum, an expert on overcoming fatigue who read the study, urged everyone to go for a walk in the sunshine. We love it when our health and happiness can be enhanced with really simple (and enjoyable) measures.

But how can we enjoy our walks if our feet hurt?   I spoke to a podiatrist recently (while sorting out my son’s in-grown toe nail) who shared a few simple tips:

Make sure your walking footwear is as comfortable as possible, and keep the high heels for parties only.

Walk barefoot (or in socks) at home

On long walks, remove your boots and socks, let both air/dry (while you’re eating your sandwich perhaps). Or swap to a fresh pair of socks.

On sand and grass, walk barefoot. I wrote about barefoot walking here.

Try walking on the balls of your feet (fairy feet walking) round the house. Walking on tippy toes, incidentally, has also been shown to make us feel uplifted (in both ways!).

Practice toe curls (curling your toes upwards and downwards) and ankle turns (turning your feet from the ankle, clockwise and anti-clockwise)

Keep toenails short and trim them weekly (straight across, not shaped)

If your feet hurt, stop and investigate. Apply blister plasters before a blister has fully developed, pumice away callouses and use corn pads if need be.

If you’re walking for long distances, invest not only in the right footwear but in the right socks.  You want socks with cushioning to prevent blisters, that snugly fit your feet (and won’t shift around), and that wick away excess moisture.  I’m currently wearing Bridgedale lightweight (for summer) but the budget option getting great reviews are these at Decathalon (out of stock for most sizes at the moment, apologies!).  More reviews of walking socks here . Incidentally I wear walking socks for any walk over 30 minutes and I haven’t had a blister for years.

Every now and then, put your feet up for a few minutes (right up, legs and all, against a wall ideally).

Massage your feet a few times a week with something delicious. I’m using Weleda pomegranate oil (my current obsession), but petroleum jelly/Vaseline is just fine too.  Don’t put oil between the toes where you want the skin to be as dry as possible.

If your feet are troubling you, don’t keep walking on them – visit a podiatrist and have them treated.

Our feet are extraordinary things with hundreds of bones, muscles, tendons and joints.  We give them less attention than our teeth, but (in my view) they deserve just as much love and care! Please share any feet-preserving tips, or thoughts on your favourite walking socks, in the comment box.

Moving up from our feet to our stomach (and brain), all walkers need something to snack on. So before I sign off, here’s my top tip for a walking snack based on some new research: Nuts! Walnuts, hazelnuts, cashews, pistachios and pecans appear to improve blood flow to the brain, helping keep memory sharp as we age.

In this study, adults over the age of 65 that ate 60g of the above nuts every day for 16 weeks showed greater blood flow in various brain areas, including the left frontal lobe, the bilateral prefrontal cortex, and the frontal lobe. Crucially, they were able to remember 16% more words in a verbal memory task than a non-nut-munching group. The researchers think that eating nuts keeps blood vessels in the brain healthy which could lower the inflammation that impairs our memory.

So there we have it. Look after your feet. Walk on them for an hour a day. Take a handful of nuts to chomp on route. What’s not to like?

I’m off walking in the Alps and the back-end of Finland this summer. I’ll be investigating the power of sauna and reporting back in September.

I wish you all a wonderful summer!

Annabel

  • Conditions: Inflammation
« Why I’m – finally – glad to be grey
THE ART OF SAUNA – AND MORE »

Comments

  1. Alan Beishon says

    June 30, 2023 at 9:25 am

    Excellent article on a very useful subject for an 83-yr oldie! We try to follow your advice as much as possible.

    Reply
    • Annabel Streets says

      June 30, 2023 at 4:29 pm

      That’s so kind! Thank you…

      Reply
  2. Rachel Jackson says

    June 30, 2023 at 12:13 pm

    I am a Pilates instructor, anatomy geek and massage practitioner. Feet are ultra important! They are connected at a fascial level to the leg, the pelvic floor, the abdominals, diaphragm, and even your head. So, looking after your own feet is a no-brainer. Strengthen them, massage them, wiggle those toes (they should be dextrous like your fingers), go barefoot if you’re able to, don’t confine them in tight fitting socks/tights/shoes. Remember though, make changes slowly. Like anything, quick change can cause as many issues as no change. Your body will thank you.

    Reply
    • Annabel Streets says

      June 30, 2023 at 4:29 pm

      Great advice – thank you!

      Reply
  3. Chris says

    July 1, 2023 at 7:07 am

    I’ve recently found out about ACAI who make great quality walking clothes, rainproof and shower resistant, as well as the most comfortable walking socks U have ever worn.

    Reply
    • Annabel Streets says

      July 1, 2023 at 10:32 am

      Thanks for the tip! Will check them out…

      Reply
  4. Patricia Baxter says

    July 1, 2023 at 9:53 am

    You mentioned the best socks to wear, but I need help in buying the best boots to wear. Can you suggest the ones you wear the most. thanks pat

    Reply
    • Annabel Streets says

      July 1, 2023 at 10:37 am

      There are lots of great boots out there… Scarpa are good. I have a pair of ‘barefoot’ style walking boots from Vivo Barefoot, but i also wear Berghaus Women’s Gore-TEx boots and the Meindl Himalaya Lady Mountain (which is for serious mountain hiking). Try a few and see which feel most comfortable and best suit your needs. Generally, the more you pay, the better the boot. Good luck!

      Reply
      • Patricia says

        July 1, 2023 at 1:58 pm

        Many thanks Annabel. I’ll start searching. Wish me luck !!!! Pat

        Reply
  5. barbara stern says

    July 1, 2023 at 9:06 pm

    I make it a habit before I get out of bed in the morning to “flap” my feet up and down for as many times as I can.
    A friend told me it gets your chi going!

    Reply
    • Annabel Streets says

      July 5, 2023 at 2:40 pm

      What a great tip! Keep flapping…

      Reply
  6. Heather R says

    July 2, 2023 at 9:39 pm

    Re socks for walking, I cannot recommend hand knitted woollen socks highly enough! Warm in winter, cool in summer, wick away sweat, don’t smell, and I’ve never experienced a blister with them… therapeutic to knit, as a mindful exercise, though can be bought for those not inclined to do so 😊

    Reply
    • Annabel Streets says

      July 5, 2023 at 2:40 pm

      They sound wonderful!

      Reply
  7. April Smith says

    July 4, 2023 at 10:21 am

    Having had problem feet since I was a youngster, and even needed orthotic insoles, any advice on foot care is welcome. However, these days it’s extremely difficult to find a podiatrist! If you’re lucky enough to have a Shuropody store nearby do make full use of them – they do more than just sell comfy shoes!

    Reply
    • Annabel Streets says

      July 5, 2023 at 2:41 pm

      Thanks for the tip – will look out Shuropody!

      Reply

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Look, we know not many people have round-the-clock Look, we know not many people have round-the-clock access to a sauna. But Susan found one in a hotel she was staying at recently, there’s one in our local gym and Annabel found plenty on her summer holiday in Finland. 

A growing number of studies attest to the longevity-enhancing benefits of routine forays into a sauna. Much of the research has been instigated in Finland where sauna (pronounced to rhyme with downer) has existed forever.

So how does sauna help us age well? The extreme heat activates heat shock proteins which researchers think can maintain the healthy functioning of our cells.  As we get older, the proteins in some of our cells start to misfold and collapse. They then clump together forming plaques, including the plaques thought to cause Alzheimer’s and dementia.

Heat shock proteins – triggered by a sauna stint and possibly by hot baths – appear to prevent the misfolding and collapsing of cellular proteins, as well as clearing out those that have already misfolded. Which is to say they keep our cells in good shape. 

There’s more on the blog - link in bio 

#womenover50 #over50andfit #womenover60 #postmenopause #postmenopausalwomen #postmenopausalhealth 
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Obsessed with the smoked quinoa in this salad! You Obsessed with the smoked quinoa in this salad! You know we love a good grain and this one is particularly delicious. It’s from our friends @hodmedods and they very kindly gave us a discount code to share with you - it’s valid until the end of September. Code and recipe are on the blog - link in bio (it’s the blog post about reducing dementia risk) #prproduct #recipe #healthyrecipe #discountcode #wholegrains #quinoarecipes #womenover50 #over50 #over50health #postmenopause #over50andfit #dementiaprevention #alzheimers #brainhealth #cognition #agewell
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If you’re new here, we’re Susan and Annabel, long-time friends turned longevity writers. We started blogging about our quest to age well almost a decade ago (!) - you can find the blog at agewellproject.com or via the link in our bio. 

As working mums, we started looking for simple, science-backed ways to make the best of the second halves of our lives. We wanted to improve our own health and reduce our risk of the chronic conditions of ageing. When we started writing, Susan was caring for her mum, who had dementia, and Annabel has also faced challenges with her family’s health. 

Along the way, the blog became a best-selling book, The Age-Well Project, and further books have followed. You can find out more about us individually @annabelabbs and @susansaundershealth 

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Wherever you’re walking this August weekend (a b Wherever you’re walking this August weekend (a bank holiday for us 🇬🇧🇬🇧), take time for your feet. They’re mini miracles and looking after them is key to ageing well. 

There’s more on the blog - link in bio.

And save this as a reminder to look after your feet! 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #walking #hiking #womenwhowalk #womenwhohike
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