Light sleepers

We can spend hours on them each day, so why are we so reluctant to take care of our foot health? Lizzy Dening suggests simple changes to walk easy through life

Hot weather means baring more flesh. If you feel self-conscious exposing your arms or legs, but full-length clothes make you itchy and irritable, it can feel like a challenge rather than a time of celebration. “It’s funny how we see ourselves in the worst possible light. You wouldn’t judge friends and loved ones in the same way, so it’s important to be kind to ourselves,” says Yours Fashion Editor Michelle Nightingale. “Try to focus on the body areas that you do like. You might dislike your arms, but have an enviably slim waist. Or you might not have much of a waist, but your legs are shapely so choose clothes that show off your best bits.”

Another thing you could do is make a list of ten wonderful things your body has allowed you to experience over the years, whether being walked down the aisle or dancing with your grandchildren. Add a new one each day so you learn to love and appreciate your own body.

Do you struggle to sleep on warmer, brighter nights? If so, you’ll likely have noticed a drop in your mood too. “Sleep is when your body heals from everyday trauma,” says Natasha. “The moment you are denied this self-healing time, you’re down one level in your defence against emotions that make you feel low.”

But longer days and shorter nights mean shut-eye can be a challenge. “Our bodies and brains respond to sunlight – natural light in the morning means it’s time to wake up, and sunset in the evening is the signal to the brain to make preparations for sleep,” says Dr Neil Stanley, author of How To Sleep Well.

“Also, we can be further disturbed in the summer by our bedrooms being too hot to sleep comfortably.”

Happily, some simple changes can make all the difference: “Blackout blinds or heavy curtains can help, or use an eye mask,” advises Dr Neil. “In terms of temperature, sleep in and under natural fibres and keep your curtains closed during the day to keep the room cooler.”

‘There’s a cultural expectation that, during summer, everyone is having the time of their lives’

■

ost of us wouldn’t think twice about brushing our teeth, or taking daily supplements, yet we tend to overlook one vital area of our health: our feet. “As we grow older, our feet become more prone to problems, due to the wear and tear of joints that comes with age,” says Emma McConnachie, a podiatrist from the College of Podiatry.

It’s not just how they feel but how they look. “This is accompanied by our skin becoming thinner and losing elasticity, as well as feeling drier and more fragile,” says Emma.

When it comes to protecting your tootsies, a little TLC goes a long way to keeping them comfortable. Here’s our expert advice on how to take care of them – and when to seek help if you need it.

M■

EVERYDAY CARE

Regular exercise or movement is the answer to healthy feet. And even padding around the house helps. “Walking helps to strengthen your arches and stimulate blood flow through your feet,” says Emma. Other barefoot activities, such as yoga, Pilates and dance classes have also been linked to good foot health (try these online). US research has linked a strong foot ‘core’ to a reduction in common injuries, tendonitis and stress fractures.

ONCE A WEEK

Check your feet before you wreck your feet! Make regular time for self-inspection, looking out for dry patches, itchy spots, or toenail changes so you can nip any potential issues in the bud. “Moisturise the skin on your feet regularly, avoiding the area between the toes, as moisture here can increase the risk of fungal infection,” says Emma. “This will keep your skin supple which is important as the natural moisture levels of your skin start to decrease as you get older.”

WHEN YOU SHOP

Whether you walk or run, buy comfy, supportive footwear.

“Running shoes are a good option, as they are effective at shock absorption and provide good support,” says Emma. “Whatever shoe you choose, it should have enough width to fit your foot properly. Slipon shoes and ballet pumps require your toes to claw to keep them on your feet, which can cause changes in the position of your toes.”

ONCE A YEAR

Regular health checks might seem like a faff, but they could save you pain in the future.

“Beyond your 50s I’d recommend getting an annual check-up with a podiatrist (in the same way as you would visit a dentist) to ensure your feet are in good condition,” says Emma. “This will greatly reduce the likelihood of developing a potentially debilitating foot or lower limb condition.”

Use a timer on your phone or alarm clock to go off every hour during the daytime. When it goes off, that’s your cue to spend five minutes being active – even if it’s just walking over to turn it off!

Set yourself a challenge that you aim to beat each day, such as walking around the garden a certain number of times. “You could, perhaps, aim to pick up an object – such as a clothes peg - each time round to check you don’t cheat, and time yourself too,” says Nick. “One of my older patients is planning to walk a marathon around her home during lockdown – a day at a time!”

Use your stairs – or a single step – to make your thighs and bum work even harder. “Try going up and down the stairs ten times a day (and increase this amount a little each day),” says Nick. You can burn an impressive 250 calories during 15 minutes of stair climbing – break this up into manageable chunks across the day.

Move while you’re waiting – whether boiling the kettle, brushing your teeth or anything else that involves patience, use those minutes to get pacing.

Don’t forget that dancing counts, too! Put on a favourite record and show off your best dance moves, or make up a new routine to something on the radio.

Enlist the experts and visit www.youtube.com/ walkathomemedia to try one of fitness instructor Leslie Sansone’s free Walk At Home exercise classes.