Why is it important to exfoliate my feet?

Exfoliating your feet helps to remove dead skin cells, which can build up and lead to dry, cracked skin. By exfoliating, you can reveal smoother, softer skin and prepare your feet for a summer-ready look.

How often should I exfoliate my feet?

It is recommended to exfoliate your feet once a week, preferably while in the shower or bath. This helps to keep your feet looking and feeling healthy and refreshed.

Can I clean my feet with just water?

While water alone can help to remove dirt and sweat from your feet, it is recommended to use soap to properly clean your feet. Be sure to get soap in between your toes to prevent bacteria and fungus from growing.

How often should I clean my feet?

It is recommended to clean your feet daily, preferably while in the shower. This helps to prevent odor and infection, and keeps your feet looking and feeling clean and fresh.

Are there any tips for keeping my feet clean and healthy during the summer months?

Yes, in addition to exfoliating and cleaning your feet regularly, it is also important to wear clean, breathable socks and shoes, and to avoid walking barefoot in public areas to prevent fungal infections. You can also apply a moisturizer to your feet to keep them hydrated and prevent dryness.

Why is it important to moisturize your feet?

Moisturizing your feet helps to keep them soft and supple, and prevents them from drying out and cracking. It also helps to prevent issues like calluses, blisters, and rough patches on the skin.

How often should I moisturize my feet?

It is recommended to moisturize your feet daily, preferably after showering or bathing. This helps to lock in moisture and keep your feet hydrated throughout the day.

What are some good moisturizers to use on my feet?

You can use any moisturizer that works well for your skin type. However, coconut oil and aloe vera are both great natural options to use on your feet. Coconut oil has antibacterial and antimicrobial properties, which can help to prevent infection, while aloe vera has anti-bacterial, anti-viral, anti-microbial, and anti-septic properties, which can help to fight bacteria, fungi, and viruses.

Can wearing cotton socks help to keep my feet moisturized?

Yes, wearing cotton socks can help to keep your feet moisturized by preventing moisture loss. After moisturizing your feet, put on a pair of cotton socks to lock in the moisture and prevent your feet from drying out.

Are there any other tips for keeping my feet soft and supple?

In addition to moisturizing and wearing cotton socks, you can also soak your feet in warm water with epsom salts or essential oils to help soften the skin. You can also use a foot file or pumice stone to gently remove any dead skin cells, and make sure to trim your toenails regularly to prevent ingrown toenails.

Why is it important to cut and maintain your toenails?

Cutting and maintaining your toenails is important for foot hygiene and overall foot health. It helps to prevent ingrown toenails, toenail infections, and foot odor.

How often should I cut my toenails?

It is recommended to cut your toenails once or twice a week, depending on how fast they grow. This helps to keep them at a healthy length and prevent them from becoming too long and causing issues.

What is the proper way to cut toenails?

To properly cut your toenails, use a sharp toenail clipper and trim straight across. Avoid cutting the nails too short or rounding the edges, as this can lead to ingrown toenails.

What is the purpose of buffing toenails?

Buffing your toenails helps to smooth out any ridges or bumps on the surface, and makes them look shiny and healthy.

How often should I buff my toenails?

It is recommended to buff your toenails once a month, or as needed. Over-buffing can lead to thinning of the nails, so be sure to be gentle and only buff as necessary.

Are there any other tips for maintaining healthy toenails?

In addition to cutting and buffing, it is important to keep your toenails clean and dry, wear properly fitting shoes, and avoid sharing nail clippers or other foot care tools with others. If you notice any discoloration, thickening, or changes in the shape or texture of your toenails, it is best to see a doctor or podiatrist for evaluation.

How does a healthy diet contribute to beautiful feet and toenails?

A healthy diet can provide the necessary nutrients for strong, healthy nails and prevent foot swelling. Nutrient deficiencies can lead to soft, brittle nails and other foot problems.

Which foods should I avoid to prevent foot swelling?

To prevent foot swelling, it is best to minimize salty and sugary foods. These can cause fluid retention and puffiness in the feet.

What is beta carotene and how does it affect toenail health?

Beta carotene is a nutrient found in many fruits and vegetables, such as carrots, sweet potatoes, and spinach. It is important for toenail health as a deficiency in beta carotene can cause soft nails (hapalonychia).

How does calcium intake affect toenail health?

Calcium is important for strong, healthy nails. Severe calcium deficiency (hypocalcemia) is linked to brittle nails with ridges and splits (onychorrhexis) and transverse opaque white bands on multiple nails (transverse leukonychia).

How can green tea polyphenols help with foot health?

Green tea polyphenols, such as those found in matcha, can act as a diuretic and help with salt excretion by increasing urine output. This can help to reduce foot swelling and promote overall foot health.

What other nutrients are important for foot and toenail health?

Other nutrients that are important for foot and toenail health include protein, iron, biotin, and vitamin E. It is important to maintain a balanced and varied diet to ensure adequate intake of these nutrients.

How does iodine deficiency affect nail health?

Iodine deficiency is associated with clubbing of nails, which is a condition where the nails become puffed up and have an enlarged, rounded shape.

What is the relationship between iron deficiency and nail health?

Iron deficiency can cause spoon-shaped nails (koilonychia) and brittle nails, which are nails that are easily broken or split.

What are some good dietary sources of iodine, iron, and magnesium?

Iodine can be found in seafood, seaweed, dairy products, and iodized salt. Iron can be found in red meat, poultry, seafood, beans, and leafy green vegetables. Magnesium can be found in nuts, whole grains, leafy green vegetables, and legumes.

How can I ensure that I am getting enough iodine, iron, and magnesium in my diet?

It is important to eat a balanced and varied diet that includes a variety of nutrient-rich foods. If you are concerned about your nutrient intake, you can speak with a healthcare professional or registered dietitian for personalized advice. In some cases, supplementation may be recommended to ensure adequate intake of certain nutrients.

What is the relationship between riboflavin deficiency and nail health?

A deficiency in riboflavin, also known as vitamin B2, may cause spoon-shaped nails (koilonychia).

Can biotin improve the health of nails?

Yes, biotin, also known as vitamin B7, can improve the firmness, hardness, and thickness of nails.

What is the relationship between vitamin B12 deficiency and nail health?

Vitamin B12 deficiency can cause nail hyperpigmentation, which is a condition where the nails appear darker than usual.

What are some good dietary sources of vitamin B2, B6, B7, and B12?

Riboflavin can be found in dairy products, meat, and leafy green vegetables. Vitamin B6 can be found in poultry, fish, potatoes, and non-citrus fruits. Biotin can be found in eggs, nuts, and whole grains. Vitamin B12 can be found in animal products such as meat, fish, and dairy.

What are some dietary factors that can affect the health and appearance of toenails and fingernails?

Several vitamins and minerals are essential for healthy nails, including vitamins A, B2, B6, B7, B12, C, D, and E, as well as beta-carotene, calcium, iodine, iron, magnesium, and zinc. Deficiencies in any of these nutrients can cause a variety of nail problems, such as ridges, brittleness, discoloration, and softness.

How often should I shave the hair on my feet to keep them looking pretty?

It is recommended to shave the hair on your feet daily while in the shower.

How can I keep my feet dry during the summer?

After getting into contact with water, make sure to dry your feet thoroughly. You can also consider using talcum powder or foot powders to absorb moisture and keep your feet dry.

What can I do to prevent my feet from smelling during the summer?

To prevent your feet from smelling, avoid wearing the same socks for more than a day, especially if you sweat a lot. Choose breathable socks that allow your feet to breathe. You can also wear socks to bed to keep them warm and prevent losing moisture.

Why is it important to wear comfortable shoes?

Wearing comfortable shoes can help prevent blisters and athletes’ foot. They also provide support and padding for your feet, especially if you do a lot of walking or are on your feet for long periods of time.

Can wearing slides at home help keep your feet clean?

Yes, wearing slides at home can prevent dust and dirt from sticking to your feet, helping to keep them clean and healthy.

Why should I apply sunscreen to my feet?

Applying sunscreen with SPF 30+ to your feet can help prevent damage from the sun's UV rays, which can lead to skin cancer, sunburn, and premature aging.

How can I prevent my feet from smelling?

To prevent your feet from smelling, wear breathable socks and change them daily, especially if you sweat a lot. You can also wear socks to bed to keep your feet warm and prevent moisture loss.

Why is it important to rest your feet?

Resting your feet can help prevent overworking them, which can lead to pain and discomfort. Giving your feet plenty of rest can also help reduce the risk of developing foot problems such as plantar fasciitis or stress fractures.

How to Make Your Feet Look Pretty

Evidence-based. Credit goes to all researchers

Achieve pretty feet by exfoliating, moisturizing, cutting nails weekly, and following a healthy diet. Keep feet clean, dry, and protected with proper care.

1. Exfoliate Weekly and Clean Daily 🥰

Exfoliate your feet once a week, while in the shower or bath with the help of a pumice stone to help remove dead skin cells. Apply more pressure to callouses (heel of your foot) as the skin there is much thicker and less pressure on other parts.

Clean your feet

Clean your feet and toes gently daily while in the shower, try to get soap in between your toes.

Keynote

Exfoliate your feet once a week, and apply more pressure to your callouses. Clean your feet gently daily including in-between toes.

2. Mositurise after Shower and Apply Oils🥰

Moisturise your feet daily after showering.

You can also apply coconut oil and aloe vera for added moisture. Since coconut oil has antibacterial and antimicrobial properties (Pham et al., 2022; Varma et al., 2019) and aloe vera has anti-bacterial, anti-viral, anti-microbial and anti-septic (fights bacteria, fungi and viruses) properties, it can prevent athletes’ foot (Saleem et al., 2022).

Wear cotton socks to stop your feet from drying out after moisturizing.

Keynote

Moisturise your feet daily after showering. For added protection and moisturise, apply oils like coconut oil mixed with aloe vera for protection against athlete’s foot. Cotton socks can help slow down your feet from drying out.

3. Cut and Buff your Toe Nails to Maintain Them 💅

Cut

Cut your toenails once or twice a week, depending on how fast they grow.

Buff

Buff your toenails once a month. It makes your toenails look shiny.

Keynote

Cut your nails weekly, and buff your nails once a month.

4. Foods For Naturally Shiny Toenails 😋

Minimise salty and sugary foods

Sodium and sugar can cause your feet to swell up and look puffy so minimise eating salty and sugary foods.

Nutrients needed for healthy toenails

Nutrients	Sources
Beta carotene	Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar
Calcium	Parmesan Cheese, Plain Yogurt, Almonds, Spinach, Kale, Milk
Green tea polyphenols	Matcha (Green tea)
Iodine	Cod, Milk, Plain Yoghurt, Cottage Cheese, Shrimp, Tuna, Eggs,
Iron	Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna
Magnesium	Almonds, Pumpkin Seeds, Avocados, Cacao powder, Spinach, Kale, Bananas
Vitamin B2 (Riboflavin)	Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt
Vitamin B6 (Pyridoxine)	Milk, Ricotta cheese, Salmon, Tuna, Eggs, Carrots, Spinach, Green Peas, Bananas, Avocados
Vitamin B7 (Biotin)	Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk
Vitamin B12 (Cobalamin)	Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks
Vitamin C	Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges
Vitamin D	~20 min of midday sun exposure, Salmon, Tuna, Egg yolks
Vitamin E	Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli
Zinc	Almonds, Pumpkin Seeds, Shrimp

Beta carotene

A deficiency in beta carotene can cause soft nails (hapalonychia) (De & Seshadri, 2012).

Calcium

Severe calcium deficiency (hypocalcemia) is linked to brittle nails with ridges and splits in nails (onychorrhexis) and transverse opaque white bands on multiple nails (transverse leukonychia) (De & Seshadri, 2012).

Green tea polyphenols

Matcha can act as a diuretic and help with salt excretion by making you pee more often.

Iodine

Iodine deficiency is associated with the clubbing of nails (puffed up/enlarged rounded shape nails) (De & Seshadri, 2012).

Iron

Iron Deficiency can cause spoon-shaped nails (koilonychia) and brittle nails (De & Seshadri, 2012; Gollins & de Berker, 2021).

Magnesium

Magnesium deficiency can result in soft, flaky nails that are more likely to break or split (De & Seshadri, 2012).

Vitamin B2 (Riboflavin)

A deficiency in riboflavin may cause spoon-shaped nails (koilonychia) (De & Seshadri, 2012).

Vitamin B6 (Pyridoxine)

Vitamin B6 deficiency is associated with soft nails (hapalonychia) (De & Seshadri, 2012).

Vitamin B7 (Biotin)

Biotin can improve the firmness, hardness and thickness of nails (Lipner & Scher, 2017).

Vitamin B12 (Cobalamin)

Vitamin B12 deficiency causes nail hyperpigmentation (De & Seshadri, 2012).

Vitamin C

Vitamin C deficiency is linked to spoon-shaped nails (koilonychia) and soft nails (hapalonychia) (De & Seshadri, 2012)

Vitamin D

Vitamin D deficiency can cause soft nails (hapalonychia) and a black/brown line or streak on the nail plate (Longitudinal melanonychia) (De & Seshadri, 2012).

Vitamin E

Vitamin E may help with yellow nail syndrome (De & Seshadri, 2012).

Zinc

Zinc deficiency is liked to brittle nails, ridges and splits (onychorrhexis) and horizontal ridges or dents in nails (beau’s line) (De & Seshadri, 2012).

Keynote

Nutrients needed for healthy toenails include beta carotene, calcium, green tea polyphenols, iodine, iron, magnesium, vitamins B2, B6, B7, and B12, Vitamin C, D and E and zinc. Avoid sugar and salt to prevent swelling.

5. Keep Feet Dry and Wear Comfortable Socks and Shoes 🤔

Shave the hair on your feet

If you have any hair growing on your feet just shave daily while in the shower.

Keep your feet dry

Keep your feet dry after getting into contact with water.

Don’t let your feet smell

To prevent your feet from smelling don’t wear the same socks for more than a day especially if you sweat a lot. When choosing socks breathable socks are better. Wear socks to bed to keep them warm and prevent losing moisture.

Wear comfortable footwear

Wear comfortable, breathable shoes that fit you, with lots of support and padding especially if you do a lot of walking and are on your feet a lot. This can help prevent blisters and athletes’ foot.

Wearing slides at home can stop dust and dirt from sticking to your feet.

Don’t forget to apply sunscreen on your feet

Don’t forget to apply SPF 30 + sunscreen to your feet when going out to the beach or bare feet out in the sun, to minimise damage from the sun’s UV rays.

Rest your feet

Give your feet plenty of rest, don’t overwork them.

Keynote

Wear SFP 30 + sunscreen when your feet are exposed to the sun, and wear comfortable breathable shoes and socks. Wear slides at home to protect your feet from dust and dirt. Change your socks daily to stop your feet from smelling and wear them to bed to keep them warm and lose less moisture. Keep your feet dry and let your feet rest. Shave your feet.

Action to take ✍️

Exfoliate your feet once a week.
Clean your feet gently daily, including in-between toes.
Moisturise your feet daily.
Wear cotton socks
Apply oils like coconut oil mixed with aloe vera.
Cut your nails weekly, and buff your nails once a month.
Consume beta carotene, calcium, green tea polyphenols, iodine, iron, magnesium, vitamins B2, B6, B7, and B12, Vitamin C, D and E and zinc daily.
Avoid sugar and salt.
Wear SFP 30 + sunscreen
Wear comfortable breathable shoes and socks.
Wear slides at home
Change your socks daily.
Keep your feet dry.
Rest your feet.
Shave your feet.

References 🤓

De, D., & Seshadri, D. (2012). Nails in nutritional deficiencies. Indian Journal of Dermatology, Venereology, and Leprology, 78(3), 237. https://doi.org/10.4103/0378-6323.95437

Gollins, C. E., & de Berker, D. (2021, May). Nails in systemic disease. Clinical Medicine, 21(3), 166–169. https://doi.org/10.7861/clinmed.2021-0243

Lipner, S. R., & Scher, R. K. (2017, November 9). Biotin for the treatment of nail disease: what is the evidence? Journal of Dermatological Treatment, 29(4), 411–414. https://doi.org/10.1080/09546634.2017.1395799

Pham, T. L. B., Thi, T. T., Nguyen, H. T. T., Lao, T. D., Binh, N. T., & Nguyen, Q. D. (2022, February 9). Anti-Aging Effects of a Serum Based on Coconut Oil Combined with Deer Antler Stem Cell Extract on a Mouse Model of Skin Aging. Cells, 11(4), 597. https://doi.org/10.3390/cells11040597

Saleem, A., Naureen, I., Naeem, M., Murad, H. S., Maqsood, S., & Tasleem, G. (2022, January 7). Aloe Vera Gel Effect on Skin and Pharmacological Properties. Scholars International Journal of Anatomy and Physiology, 5(1), 1–8. https://doi.org/10.36348/sijap.2022.v05i01.001

Varma, S. R., Sivaprakasam, T. O., Arumugam, I., Dilip, N., Raghuraman, M., Pavan, K., Rafiq, M., & Paramesh, R. (2019, January). In vitro anti-inflammatory and skin protective properties of Virgin coconut oil. Journal of Traditional and Complementary Medicine, 9(1), 5–14. https://doi.org/10.1016/j.jtcme.2017.06.012

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How to Make Your Feet Look Pretty