Cracked heels may result from excessive dehydration or a lack of moisture in the heel area. However, not all cases are influenced by these two factors; other causes can include deficiencies in nutrients or vitamins. This article provides detailed information to help you better understand and improve the condition of cracked heels.
1. The phenomenon of cracked heels
Cracked heels occur when the skin on the soles of the feet thickens, becomes rough, and develops a scaly texture. This thickened skin results from the lower layers of the skin differentiating and moving upwards to make room for new skin cells. Over time, old skin cells accumulate, flake, and form calluses. Due to various subjective or external factors, these calluses fail to shed properly, binding together and expanding, eventually leading to cracks, especially in the heel area.
2. Causes of Cracked Heels
2.1. Dehydration
What nutrient deficiencies lead to cracked heels? Dehydration can cause severe complications in the body, leading to fatigue and reduced metabolic function. A lack of hydration, combined with low air temperatures, makes the skin on the feet more prone to dryness and cracking.
2.2. Overweight and Obesity
The feet bear the weight of the entire body. Excess weight or obesity can increase pressure on the feet and the fatty tissue beneath the heels. As a result, the heels may expand to support the body’s weight, leading to cracking.
Improving cracked heels caused by overweight or obesity: follow a balanced diet and engage in regular exercise to maintain a healthy weight and reduce the strain on your feet. Maintaining a stable weight not only supports foot health but also contributes to overall wellness and aesthetic benefits.
2.3. Cracked heels may be caused by vitamin deficiency
What vitamin deficiency causes cracked heels? A lack of vitamin B3 can lead to pellagra, which manifests as dry and cracked heels. Vitamin B3, a water-soluble B-complex vitamin, plays a role in converting food into energy and helps the body utilize protein and fats to maintain healthy skin, hair, and a strong nervous system. Pellagra symptoms include dry and flaky skin across the body, including the heels. Additionally, Pellagra can cause memory loss, diarrhea, and dermatitis. Dermatitis from this condition often affects the feet and, in some cases, the neck, face, lips, and hands.
To ensure the body receives enough vitamin B3, you can follow recommended daily intake guidelines: adult males need 16 mg of vitamin B3 per day, while adult females need 14 mg per day. Vitamin B3 can be supplemented through foods rich in this vitamin, such as brewer’s yeast, salmon, peanuts, and beets, or by taking vitamin B3 supplements as directed by a doctor.
In addition, What other nutrient deficiencies can cause cracked heels? Cracked heels may also result from deficiencies in other vitamins like vitamin A, vitamin C, vitamin E, or trace minerals such as zinc and essential fatty acids (both mono- and polyunsaturated).
2.4. Cracked heels caused by inappropriate footwear
One reason for cracked heels can be wearing shoes that do not fit properly. Alternatively, using flip-flops or high-heeled shoes with open heels forces the fat pad in the heel to spread out to balance the body’s weight. While high heels may contribute to cracked heels, you can opt for closed-heel high-heeled shoes to minimize this issue.
2.5. Cracked heels due to prolonged standing
Standing for too long, especially on hard or wooden floors, can increase pressure on the feet and heels. Prolonged standing also puts additional stress on the skin of the feet and heels. To prevent cracked heels, try to give your feet a quick rest if you need to stand for extended periods. If your job requires prolonged standing, you can perform simple exercises to distribute the force evenly across your feet, avoiding undue pressure on the soles and heels.
2.6. Cracked heels may occur during menopause
Women entering menopause may worry about cracked heels. During this stage, women often experience actinic keratoderma, which causes dry, cracked skin, including on the heels. To alleviate cracked heels in menopausal women, estrogen-based ointments can be applied to the heels. However, consult a doctor for advice and use prescribed ointments as directed.
2.7. Cracked heels may result from poor foot hygiene
Using slippers, walking barefoot, wearing sandals, or soaking feet in water frequently can expose your feet to dirt, including bacteria. Over time, this dirt accumulates on the skin and infiltrates the outer layer of dead skin cells, causing cracked heels if not cleaned properly.
2.8. Cracked heels may result from fungal infections
Fungal foot infections are another common cause of peeling and cracked skin. However, to determine this precisely, it is essential to consult a dermatologist.
3. Ways to improve cracked heels
3.1. Soak feet with natural ingredients
Regularly soaking your feet with natural remedies can help alleviate cracked heels. Soaking in a mixture of diluted water and Listerine softens the dead skin on your heels, making it easier to remove. Listerine is a skin-friendly antiseptic due to its phytochemical and thymol content, which have properties similar to peppermint oil. Using this method can effectively address the underlying causes of cracked heels, especially in the heel area.
3.2. Use sesame oil
Sesame oil acts as a natural exfoliant while also moisturizing and softening the skin. Additionally, it helps remove dead skin cells from the heels, leaving the skin smooth. After cleaning your heels with warm water, dry them with a soft cloth. Then, apply sesame oil to your heels and massage for about 5 minutes to promote blood circulation in the area.
3.3. Use baking soda
Baking soda helps naturally exfoliate the skin and also moisturizes it. Additionally, baking soda helps remove dead skin from the heels and smoothes the skin. Use three tablespoons of baking soda mixed with 4 liters of warm water and soak your feet in this solution for 10 to 15 minutes. Gently scrub and clean your feet thoroughly. Pat your feet dry with a soft cloth and apply moisturizing cream to your feet and heels.
3.4. Use salt and lemon
Salt and lemon have exfoliating properties and help retain moisture in the skin. The vitamin C content and amino acids in lemon help skin cells recover and prevent dryness and cracking, while promoting the growth of new skin cells. Use a basin of warm water mixed with three tablespoons of salt, three tablespoons of glycerin, lemon juice, and a few drops of rose water. Soak your feet in this mixture for 15 to 20 minutes. Then use a brush to gently scrub the cracked heels for 2 to 3 minutes. Finally, rinse your feet with warm water, dry them with a soft towel, and apply moisturizing cream to your heels.
3.5. Use essential oils
Essential oils, such as coconut oil, olive oil, and almond oil, are rich in vitamin E and minerals, which are essential for maintaining skin moisture and nourishing the skin to make it softer, reducing cracking. You can apply one of these oils to your cracked heels for 2 to 3 minutes. Afterward, rinse with warm water, dry with a soft towel, and apply a layer of moisturizing cream.
3.6. Use banana and avocado
Bananas are rich in vitamin B, while avocados are high in vitamin E. These two vitamins are effective in treating cracked heels. You can blend one banana with half an avocado to make a paste. Apply this paste to your heels, secure it with a cloth for about 30 minutes, then rinse with warm water.
3.7. Use rice flour, honey, and vinegar
Rice flour effectively exfoliates, cleanses, and regenerates skin. Honey has anti-inflammatory properties that help heal wounds caused by cracked heels. Apple cider vinegar contains acids that soften the skin and exfoliate effectively. Mix rice flour, honey, and vinegar together, apply it to your cleaned heels, leave it on for about 10 minutes, then rinse with clean water.
These are the causes of cracked heels and ways to treat them. You can refer to and apply these at home to achieve soft, smooth feet.
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