Thursday, April 30, 2026

Foot Specialists Wish You’d Stop Doing These 5 Things

A podiatrist examining a patients foot  

Key Points

  • Proper hygiene and nail care help prevent infections, odor and painful foot conditions.
  • Ignoring foot pain or recurring calluses can lead to more serious structural issues.
  • Supportive, breathable footwear is essential to prevent strain, injury and discomfort.

    • Your feet carry you through each day—whether you’re running errands, exercising or simply taking a walk around your neighborhood. But with busy schedules, it’s easy to fall into habits that neglect what foot specialists often refer to as the “foundation of the body.”

    Over time, that neglect can lead to more serious problems. Here are five common mistakes foot experts want you to stop making, along with tips for keeping your feet healthy.

    1. Neglecting Proper Foot Hygiene

    Just like the rest of your body, your feet require proper hygiene. This starts with giving your feet some room to breathe. According to Regan Bond, D.P.M., closed-toe shoes create an ideal environment for fungus, bacteria and mold to grow. 

    This overgrowth can lead to uncomfortable symptoms, including itching, burning, cracking, peeling, blisters, foul odors and changes in skin color and texture. Additionally, fungus can begin in or spread to the toenails, causing thickening, yellowing, brittleness and separation from the nail bed.

    Bond adds that regularly trimming your toenails is another essential part of foot care that shouldn’t be overlooked. Allowing them to grow too long can lead to ingrown toenails, pain when wearing shoes and serious complications like bone damage.

    Finally, be sure to wash your feet with soap and water daily and then pat them dry before putting on socks.

    2. Ignoring Calluses & Improper Treatment

    Calluses are your body’s way of protecting itself, says Tek Fish, D.P.M. However, when they repeatedly form in the same spot, it’s often a sign of an underlying issue.

    “Poorly fitting shoes create abnormal pressure points, and underlying structural issues like the way your arch functions or how your foot strikes the ground,” Fish explains. “Then that pressure builds up repeatedly in the same areas, and then you have a callus.”

    If you notice recurring calluses, it’s worth checking in with a podiatrist to address the root cause. Fish also recommends having stubborn calluses professionally treated to avoid breaking the skin, which can lead to bleeding and infection.

    3. Ignoring Foot Pain

    It’s easy to assume that foot pain is just a part of daily life, but it shouldn’t be ignored. “Recurring foot pain is often an early warning sign that something is not functioning properly," says Don Kim, D.P.M., N.D.

    “The feet are the foundation of the body. When something is off, it can create a chain reaction affecting the ankles, knees, hips and lower back,” he explains.

    Kim advises paying attention to pain that lasts more than a few days, worsens with activity or returns frequently. Other warning signs include swelling, stiffness, numbness or tingling, visible changes in foot shape (such as bunions) or difficulty walking comfortably. 

    “What once was mild discomfort, such as plantar fasciitis, tendon irritation or early joint misalignment, can worsen into chronic pain, structural deformities or compensatory injuries,” says Kim. “Pain that changes how you walk is especially important; this can indicate that the body is compensating for dysfunction.”

    4. Neglecting Your Achilles Tendon

    The Achilles tendon is the strongest tendon in the body. “Think of it as a high-tension rubber band,” says Victor Hong, M.D, an orthopedic surgeon. 

    “When you walk, it carries about two to three times your body weight. When you sprint or jump, that load can be up to 12 times your body weight. If the rubber band is overused, it can suffer from micro tears. Once it reaches the critical point, it can ‘snap.’”

    Hong says that once that occurs, the road to recovery can last several months. That’s why he recommends staying on top of warning signs, including morning stiffness or sharp pain in your heel when you get out of bed and reduced mobility. Ideally, you should be able to tilt your foot upward at least 10 degrees with your knee straight.

    5. Not Wearing Proper Footwear

    Not wearing proper footwear—including both shoes and socks—can lead to a range of issues, says Jason C. Snibbe, M.D., an orthopedic surgeon. 

    Shoes without adequate cushioning can create excess pressure on the bottom of your foot, which may contribute to pain in the knees, hips and lower back, he explains.

    Snibbe also emphasizes the importance of wearing shoes and socks that allow your feet to breathe to avoid excessive sweating. “The moisture on your feet will make you very uncomfortable and can also create sheer forces across your skin, which can make you prone to blisters and chafing,” he explains. That same moisture can also make your feet more susceptible to fungal infections.

    Preventive Strategies for Maintaining Optimal Foot Health

    Follow this expert-backed advice to help keep your feet feeling and functioning their best:

    • Wash Your Feet Daily. Bond recommends using soap and water, then drying thoroughly to help prevent fungal overgrowth.
    • Trim Your Nails Regularly. Cut your nails straight across with clean nail clippers and avoid trimming them too short. “Cutting your nails too short leaves portals of entry for bacteria and increases your risk for infection,” says Bond. “You should leave about 1 to 2 millimeters (roughly 1/16 inch) of white to your toenails when you cut them.” He also advises against having ingrown nails treated by pedicurists and says they should be handled by a podiatrist.
    • Remove Minor Calluses the Right Way. Fish suggests gently filing softened skin and following up with a urea-based cream. Persistent calluses may require professional care.
    • Maintain Good Foot Strength and Flexibility. Kim says regularly walking, stretching and maintaining a healthy weight can support optimal foot function.
    • Wear Appropriate Footwear. Snibbe recommends wearing supportive, well-fitting and breathable shoes and socks, especially during periods of prolonged standing and physical activity. 

    Our Expert Take

    Not taking proper care of your feet can have a domino effect, impacting other parts of your body, including your legs, hips and back. From poor hygiene and improper footwear to ignoring pain, foot specialists emphasize the importance of proactive care.

    Simple habits like washing your feet daily, trimming your nails properly, wearing supportive shoes and staying active can keep your feet in good condition and stepping in the right direction.

     

    This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

     

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    posted by G S Iyer at 8:26 AM 0 comments

    Dietitians Warn These 3 Foods May Increase Cancer Risk

    Key Points

  • A Western-style diet can quietly raise cancer risk, but small food swaps help lower it.
  • Reducing intake of processed meats and high-sugar drinks can ease inflammation and support gut health.
  • Limiting red meat and choosing more whole foods may help reduce long-term cancer risk.
    •  

    You may not think of food as a primary factor in cancer risk, but research shows that our dietary choices can play a quiet yet powerful role in shaping long-term health. The typical Western diet—high in processed foods, red meats, refined grains and sugar-sweetened beverages—has been associated with an increased risk of certain cancers. It’s also typically low in fruits, vegetables and whole grains, which are rich in fiber and nutrients linked to a reduced risk of cancer. “A Western dietary pattern quietly raises cancer risk by 10% to 30% for colorectal, breast, prostate and pancreatic cancers” says an oncology dietitian.

    While cancer risk depends on many factors beyond specific foods, small dietary shifts can help us enjoy our favorite meals without nudging our risk upward. We spoke with two experts to share which foods may raise cancer risk and simple swaps to enjoy instead.

    1. Processed Meats

    The International Agency for Research on Cancer classifies processed meats like deli meats, bacon, sausage and hot dogs as a Group 1 carcinogen. “Nitrites, whether synthetic or natural (like celery powder), that are added to preserve meats can form compounds in the gut, which can damage cells, especially in the intestine,” says an oncology dietitian. Hamrick adds, “One fact that still shocks people when I say it out loud: Just two strips of bacon or one hot dog a day raises your colorectal cancer risk by nearly 20%. That’s the same statistical ballpark as smoking for lung cancer.”

    There are still ways to enjoy your favorite flavors and minimize the health risk. Hamrick suggests, “Trade processed meats with turkey or chicken breast, wild salmon, sustainably caught canned tuna or hummus for sandwiches or wraps.” Zuniga recommends, “Swap processed meats for tuna salad, egg salad, chickpea salad or homemade chicken salad. I suggest people focus on beneficial things they can add rather than restriction.” 

    Adding more fiber to your diet helps support a healthy gut and encourages a diverse microbiome—factors that play a role in reducing inflammation and may help lower the conditions that allow carcinogens to form.5 If processed meat is part of your daily routine, consider a gradual shift. “Even lowering intake by incorporating a ‘meatless Monday’ can reduce carcinogens for an 18% decrease in colorectal cancer risk,” notes Hamrick.

    2. Sugar-Sweetened Beverages

    The occasional soda can fit into a healthy diet, but regularly drinking sugar-sweetened beverages can add up more than we realize. While these drinks aren’t carcinogenic themselves, excess intake can lead to weight gain over time—a factor linked to an increased risk of metabolic conditions and certain cancers. “High-sugar drinks, such as soda, energy drinks, sports drinks and even the sweetened oat-milk lattes, can trigger a massive insulin and IGF-1 surge that tells cells to grow and divide faster, which can fuel inflammation and add fat around your organs,” says Hamrick. For a carbonated swap, try a flavored sparkling water with citrus slices or a splash of 100% fruit juice. 

    Zuniga also commented on the myth that sugar feeds cancer. “While excess refined carbohydrates can contribute to weight gain and poor metabolic health, which are linked to cancer risk, sugar itself does not directly cause cancer. Sugar also does not uniquely ‘feed’ cancer cells.” And while we’re debunking this myth, it’s important to touch on artificial sweeteners. Current research, including a large 2023 review, continues to show no evidence that commonly used artificial sweeteners increase cancer risk.  Likewise, the Food and Drug Administration concludes that aspartame is safe under approved conditions, noting that its Acceptable Daily Intake includes a built-in ten-fold safety margin. While it’s more than OK to enjoy a sweet drink in moderation, we should aim to limit our added sugar intake. The 2020-2025 Dietary Guidelines for Americans recommends no more than 10% of daily calories be from added sugar. This equates to no more than 50 grams—or 12 teaspoons—on a 2,000-calorie diet. 

    3. Red Meat

    Red meats like beef, pork and lamb, regardless of whether they’re organic or grass-fed, are linked to a higher risk of colorectal cancer. “Red meat was determined to be a Group 2 carcinogen by IARC, meaning it is “probably carcinogenic for humans. Studies show, when meat is cooked at high temperatures, carcinogenic byproducts like heterocyclic aromatic amines (HAAs) and polycyclic aromatic hydrocarbons (PAHs) can form,” says Zuniga. Once metabolized in the body, these compounds may bind to DNA and cause mutations. Over time, this kind of cellular damage can interfere with normal cell function and potentially increase cancer risk.

    “Keep consumption of red meat to no more than two to three times per week. My motto is marinate it, don’t incinerate it,” recommends Hamrick, “Research shows that a simple 30-minute marinade with rosemary, garlic, olive oil or even just lemon juice can slash HAA formation by up to 90%.” Try different cooking methods like air-frying or baking versus grilling to help minimize the time meat spends at high temperatures. Most days, opt for another protein such as fish, chicken or plant-based proteins like beans, lentils and tofu. Including fiber, especially with meals that do include red meat, can also help lower cancer risk by supporting healthy digestion, feeding beneficial gut bacteria and reducing the formation of harmful compounds in the colon.

    Our Expert Take 

    While certain foods—such as processed meat, sugar-sweetened beverages and red meat—may raise cancer risk, simple everyday swaps can make a meaningful difference. Choosing whole foods like turkey, salmon or beans in place of processed meats, opting for sparkling water instead of soda, and limiting red meat (and cooking it wisely) can all help lower exposure to harmful compounds. 

    Beyond individual swaps, one of the most powerful, well-established cancer-protective habits is adding colorful nutrients into your diet. Fruits and vegetables are packed full of antioxidants, polyphenols and phytochemicals. “They act like an internal cleanup crew: neutralizing free radicals, dialing down inflammation, repairing DNA and even telling precancerous cells to self-destruct,” say Hamrick.

    Lifestyle habits matter, too. Regular physical activity has been consistently linked to lower cancer risk for several types of cancers. The American Cancer Society recommends aiming for at least 150 minutes of moderate-intensity exercise weekly. Over time, our overall lifestyle can make a big difference when it comes to health and longevity. 

     

     

    This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

     

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    posted by G S Iyer at 6:21 AM 0 comments