As women approach menopause, the body goes through a range of hormonal changes that affect many parts of the body—feet and nails included. While hot flushes and mood swings are widely recognised symptoms, menopausal changes in foot health are often overlooked. Let's explore how menopause can affect your feet and nails and what steps you can take to manage these symptoms for optimal comfort and health.
How Menopause Affects Your Feet and Nails
1. Hormonal Changes and Collagen Loss
Oestrogen is essential for collagen production, which maintains skin elasticity and strength in connective tissues. As oestrogen levels drop during menopause, collagen production decreases, impacting the skin, ligaments, and tendons in the feet. This can lead to:
Dry, Cracked Skin: Reduced skin elasticity and moisture retention can cause the skin on the heels and soles to become dry and crack, making the feet more susceptible to infection.
Increased Foot Pain and Swelling: The reduced strength in tendons and ligaments can cause arches to fall and feet to widen, leading to discomfort, particularly in the arch and heel areas.
2. Keratin Production Decline and Nail Health
Keratin, the protein responsible for the strength and resilience of nails, is also affected by reduced oestrogen levels. The decline in keratin production during menopause can result in:
Brittle, Thinning Nails: Lower keratin levels make nails more prone to thinning, splitting, and breaking.
Slower Nail Growth and Weak Texture: With diminished keratin synthesis, nails may also grow more slowly and require more frequent upkeep.
3. Bone Density Reduction and Joint Pain
With decreased oestrogen comes a greater risk of bone density loss, which can impact the feet. Low bone density can cause:
Increased Risk of Fractures: Bones may become more fragile, increasing the risk of fractures in the foot, especially for those with osteoporosis.
Joint Pain and Inflammation: As the cushioning between joints diminishes, women may experience more foot pain or conditions like arthritis.
Managing Menopausal Foot and Nail Symptoms
Fortunately, there are effective ways to manage these symptoms and keep your feet and nails as healthy as possible through menopause.
1. Hydrate, Moisturise, and Nourish Your Nails
To combat dry, cracked skin and brittle nails, keeping your feet moisturised is key. Use a hydrating foot cream daily, focusing on heels and rough patches. Moisturisers with ingredients like urea, lanolin, or glycerin can penetrate deeply for better hydration. For nails, applying cuticle oil or a keratin-boosting nail treatment can help strengthen and prevent brittleness.
2. Incorporate a Nutritious Diet with Calcium, Vitamin D, and Protein
Bone health is crucial, especially during menopause, when bones are more susceptible to weakening. Adding calcium- and vitamin D-rich foods to your diet can help maintain bone
density. Protein and biotin-rich foods (like eggs, fish, and leafy greens) can also support keratin production for stronger nails and to help reduce thinning.
3. Wear Supportive, Properly Fitted Shoes
With the loss of collagen and bone density, wearing supportive footwear becomes even more essential. Look for shoes with arch support and adequate cushioning to reduce strain on the feet. If you have flat feet or fallen arches, consider custom-made insoles to provide added support and relieve pressure on key areas.
4. Prioritise Foot Hygiene to Prevent Fungal Infections
To prevent fungal infections, keep feet clean and dry. Change socks daily, opt for breathable materials like cotton or wool, and avoid wearing closed-toe shoes for extended periods. If you’re prone to sweaty feet, using antifungal powders or sprays can help keep fungal infections at bay.
5. Stay Active and Stretch Regularly
Regular exercise, including weight-bearing activities and gentle stretches, can help maintain bone density and keep joints flexible. Low-impact exercises like walking, yoga, or
swimming can strengthen foot muscles and improve circulation without adding excessive strain.
6. Schedule Regular Check-Ups with a Foot Specialist
Since menopause affects bone density and foot structure, regular check-ups with a foot specialist can help you catch issues early and manage symptoms effectively. They will be able to recommend treatments for specific issues, like fallen arches or fungal nail infections, and help you to maintain good overall foot health.
Menopause can be a challenging time, especially with the changes it brings to areas of health we might not initially consider, such as our feet and nails. By understanding the effects of menopause on foot health and implementing a proactive care routine, you can manage these symptoms effectively and maintain comfort and mobility through this transition. At The Comfoot Zone, we offer a range of treatments, including medical pedicures, insoles, and fungal treatment options, designed to support you through every stage of life.
For any foot concerns during menopause or beyond, don’t hesitate to book an appointment with us to explore personalised foot care solutions.
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