Feet First: Daily Habits That Protect Nerve Health in Diabetics
By Dr. Rachita Patre
Consultant Neurologist
SS Narayana Health Superspeciality Centre
Davanagere
When you hear the word diabetes, most people think about blood sugar levels and diet. But what often goes unnoticed is the pain—especially nerve pain—that commonly affects the feet.
Understanding Diabetic Neuropathy
Diabetic neuropathy is increasingly common and poses a major concern for healthcare professionals. It is estimated that nearly half of all people with diabetes for more than five years develop some degree of neuropathy. This condition typically presents as numbness, tingling, or burning pain, most often in the feet. These symptoms arise due to damage to sensory nerves and loss of proper nerve communication.
Nerve pain, particularly in the extremities, can be dangerous—sometimes even more so than diabetes itself—because it may go unnoticed until complications arise. The good news is that diabetic nerve damage is largely preventable with consistent care.
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How Diabetes Damages Nerves
Chronic high blood sugar levels reduce blood flow and nourishment to nerves, leaving them deprived of oxygen and essential nutrients. Over time, nerves become damaged, leading to dysfunction. The result is burning, numbness, or sharp pain, especially in the hands and feet.
If left untreated, these problems can become serious. Even minor injuries can progress to infections or ulcers that may threaten limb health. Timely care and prevention are therefore crucial.
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Daily Habits to Protect Your Feet and Nerves
- Inspect your feet daily: A quick daily check—preferably at night—helps you spot redness, blisters, cracks, or swelling early. Use a mirror or ask a family member to assist if needed. Even a small wound deserves prompt attention.
- Wash and dry with care: Use lukewarm (not hot) water, mild soap, and a soft towel. Pat gently, especially between the toes, as moisture trapped there can lead to fungal infections.
- Moisturize wisely: Apply a thin layer of moisturizer to prevent dryness and cracks, but avoid applying between the toes. Excess moisture encourages fungal growth.
- Choose protective footwear: Avoid tight or narrow shoes. Footwear should have a broad toe box and soft inner lining. Always wear socks—preferably cotton or moisture-wicking ones. Check inside your shoes daily for stones or rough edges before wearing them.
- Never walk barefoot: Whether indoors or outdoors, even at home, always wear slippers or soft shoes. Walking barefoot increases the risk of unnoticed cuts and infections.
- Manage blood sugar meticulously: Good glucose control is the single most powerful way to protect your nerves. Even a modest reduction in HbA1c significantly lowers the risk of neuropathy. Regular monitoring helps prevent long-term damage.
- Avoid smoking and alcohol: Both restrict blood flow to nerves, worsening damage. Quitting improves healing and sensation.
- Manage stress and sleep well: Chronic stress raises cortisol levels, which interfere with nerve repair. Mindfulness, yoga, and adequate sleep promote better nerve health and blood sugar control.
- Include nerve-nourishing nutrients: Eat a balanced diet rich in vitamin B12, folate, vitamin D, and omega-3 fatty acids. These nutrients support nerve repair and function. If you are on Metformin, discuss periodic vitamin B12 checks with your doctor.
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When to See a Doctor
If you experience tingling, numbness, burning, or unsteady walking, consult your doctor promptly. Early medical intervention—through medication, physiotherapy, and foot care—can prevent permanent damage.
Living with diabetes is manageable with awareness, disciplined self-care, and a healthy lifestyle.
