Reach Out and Touch – Hand and Foot Care

Reach Out and Touch – Hand and Foot Care

One of the first things that a person notices about you when they meet you for the first time is your hands. Your hands are very visible. You use them to shake hands with a person, to greet a person, to show your love for another, and to work with every day, which is why it is important for you to learn how to keep your hands in a good condition. In the summer months your feet are just as important.

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Both your feet and hands are an extension of your health, which is another reason why caring for them is essential. This module will explore how you can care for your hands and feet at home. Module ten includes the following items:

10.1: Hand Care

10.2: Nail Care

10.3: Foot Care

10.1: Hand Care

DIY Hand Lift

You were always told as a child to always wash your hands because every day they are exposed to dirt, germs, sunlight, harsh substances, and harsh weather conditions. However, while you need to wash your hands, washing too much also contributes to dry, cracked, and wrinkled hands. If you neglect your hands’ skin too much, you may need to seek medical help. Therefore keeping your hands in good condition is not only for vanity reasons, it is also for your health.

Hand health is not difficult. There are certain things that you can do every single day to maintain your hands.

Washing your hands

Washing your hands regularly is the best way to prevent bacteria and viruses spreading. Your outer layer of your skin contains natural oils. To remove oil from pots and pans, you would use soap and hot water, but if you want to prevent drying out and cracking your hands’ skin, you should not do this. You need to use warm water instead of scorching hot water.

Avoid using any harsh soaps; the majority of dermatologists would recommend a person use a non-drying soap or a liquid non-soap cleanser. Despite what you think, antibacterial soaps are not necessary, and it is quite possible that they will dry out your skin even more. Additionally, antibacterial soaps also kill your good bacteria that are found on the hands and encourage your hands’ bad bacteria to become antibiotic resistant.

• Always rinse your hands well.
• Do not rub your hands dry, pat dry or blot them gently.

Moisturising your hands

If you have a good hand moisturiser, it can help prevent and treat any dry skin on the hands. Hand moisturiser helps hold the necessary water and moisture in the outer layer of the skin, resulting in much softer and smoother hands.  A hand moisturiser will also act as a temporary protective shield for your skin’s outer layer.

• Water-based lotions are attractive, but they are not ideal. Initially, your hands will feel great, but the water evaporates too quickly, resulting in drier hands in the end.
• Moisturising creams are much thicker and last longer than lotions. The majority of creams are water-based.
• People who suffer from really dry skin on their hands will benefit from using a heavier oil-based cream. The oil holds the water inside your skin for a longer period of time, however, this kind of cream leaves residue on your hands.

If you are looking for a hand moisturiser to use on a daily basis, you need to check for the following ingredients:

• Humectantslike alpha hydroxyl acids, glycerin, and urea draw the moisture from the air into your skin. If the air is dry, they will not work.
• Emollientswork between your skin’s cells on your skin’s outer layer. They help replace all the oils that have been removed during washing, and make your skin smoother.
• Preservativesare often added to creams to keep out bacteria after breaking the seal. If you have sensitive skin, preservatives will most likely irritate your skin. It is a matter of trial and error to see which preservatives work for you.
• Fragrancesmay also cause skin irritations, so if you can, avoid them.

Protecting your hands

You need to protect your hands from any unnecessary exposure.

• Wear gloves when you clean and use harsh cleaning products.
• Buy gloves that reach your elbows when doing heavy cleaning.
• Wear a pair of cheap cotton gloves under rubber gloves to prevent itching and sweating.
• Moisturise your hands at night and wear cotton gloves when you go to bed to keep your hands well-moisturised.
• When preparing strong or acidic food such as onions wear a pair of plastic disposable gloves.
• Protect your hands and nails and wear gloves when doing any gardening work.
• Wear gloves in the cold to prevent them from drying and chapping.
• Find a hand cream that has an SPF 15 to keep them protected from the sun.

Keep your hands healthy

The top area of your hand is where the skin is the thinnest, and generally this is what will show your age first. As you grow older, you will experience a loss of plumpness in the hands; your veins will become more prominent, as will age spots.  Here are a few tips to maintain youthful looking hands.

• Avoid exposing your hands to extreme weather conditions, and when you are exposed, protect them.
• Avoid too much sun exposure on your hands to prevent liver spots and premature ageing of the hands.
• Wear hand moisturisers with an SPF 15 or more.
• Avoid smoking. Smoking turns the fingers’ skin and nails yellow and it also ages them.
• Try to live a stress-free life as stress can cause damage to the hands’ skin and nails.
• Flare ups or eczema on the hands is usually stress related.
• Do not bite your nails.
• Exfoliate your hands to keep the skin renewed. Exfoliating your hands will also assist skin regeneration and keeping liver spots at bay.

Use natural brightening skincare products such as lemon peel, sugar, vitamin C, licorice, and resveratrol on your hands instead of toxic hydroquinone. This will help even out your skin tone.

• Drink a lot of water, green tea, and juice to keep your body well-hydrated and the toxins moving through your body.
• Eat to keep hydrated. Include eggs, olive oil, salmon, seeds, nuts, legumes, root vegetables, dark leafy greens, and brown rice to the diet; these foods are excellent at retaining ‘essential’ oils.
• Plump up the skin in your hands by eating foods rich in vitamins A, C, and E, and zinc.
• Use plenty of hand cream and wear it throughout the day and night. After shampooing your hair, washing your hands, and rinsing fruits and vegetables always apply more cream.
• Use natural products such as Shea butter, cocoa butter, coconut oil, jojoba oil, and beeswax to hydrate and moisturise dry skin.
• Use gentle hand and dish soaps so your natural oils will not be stripped and dry out your hands.
• Take cod liver oil supplements daily to give your skin all the necessary vitamins and minerals.
• Make your own hand massage oil by mixing ¼ teaspoon of sugar with a teaspoon of extra virgin olive oil and massage this mixture into your hands at least once a week.

DIY Hand Massage

Massaging your hands often helps to keep them supple and free from any tension, especially if your job involves a too much typing and computer work.

• When giving yourself a hand massage you can use your heel of your hand as well as your thumbs and fingers. With these you can both stroke and stretch your hands and wrists’ muscles and tendons.
• Flexing your wrist upwards and downwards then turn it from side to side. Rotate your wrist a few times in both directions.
• To massage the palm of your hand, hold your hand up towards you with your fingers supporting the back of your hand and using different pressures, make small rotations with your thumb over the same spot.
• When you reach the mound (the base) of your palm, massage the area really well, pushing out all of the tension.
• Next work each finger. Using your thumb and index finger, start at the lowest knuckle of one of your fingers on the other hand and pull along every finger. As you are pulling, will each finger that is being massaged.
• Place your hands together with your palms facing each other. Keep your elbows at right angles and slowly put pressure on your elbows, squeezing them making your palms separate from each other and your fingers press together.

10.3: Nail Care

They say that your nails reflect your personality. This does not mean that you have to wear long acrylic nails with intricately painted designs all the time, however, it does mean that you must take pride in your appearance and make sure your nails are well maintained. When you shake a person’s hand for the first time, the first thing they will notice about your body is the condition of your nails. It has even been said that there have been a few cases where people have not got the job they wanted due to having scruffy poorly looked after nails. If you want to maintain healthy nails, there are a few things you need to always take into consideration.

Your nails do not only reflect your personality, they also reflect your overall health and wellness. You need to learn how to recognise what is normal and what is not when it comes to the health of your nails. In some cases poor nail health may reflect a more serious underlying health condition that needs your attention.

Your nails are made up of layers of protein known as keratin. They begin to grow from the base of your nail directly underneath your cuticle. Some indicators that your fingernails are healthy are as follows:

• Smooth
• There are no grooves or pits
• They are spot-free
• They have the same natural colour
• There is no discolouration

In some cases, your fingernails might develop vertical ridges which are harmless. These run from your cuticle to your tip of the nail. As a person gets older, there is more of a chance for vertical ridges to become more prominent. It is also possible that your fingernails develop white spots or lines due to injury, but, these are not dangerous and they will eventually grow out as your nail grows. However, not all nail conditions are considered to be ‘normal’. If you notice any of the following, it is imperative that you consult your doctor or dermatologist as soon as possible.

• A change in your nails’ shape, for example, curled nails.
• Thickening or thinning of your fingernails.
• A change in your nails’ colour.
• Dark streaks beneath the surface of the nail.
• Bleeding in and around the nails.
• Swelling and inflammation around the nails.
• Nail and skin separation.

Dos and Don’ts of Nail Care       

• Do not bite your fingernails.
• Do not wash your hands excessively.
• Keep your hands and nails dry and clean.
• Wear gloves with a cotton lining when washing the dishes or cleaning with hash chemicals.
• Always use sharp nail scissors or nail clippers.
• Gently trim or clip your nails straight across and round the tips afterwards into a gentle curve with a nail file.
• When moisturising your hands, rub your hand lotion into both your fingernails and cuticles.
• Protect your nails more by strengthening them with a nail hardener.

Brittle Nails

Brittle nails are more common in females. They can be caused by a number of things including, but not limited to:

• Iron deficiency
• Calcium deficiency
• Zinc deficiency
• Protein deficiency
• Brittle nail syndrome
• Age
• Eating disorder
• Hepatitis
• Nail fungal infection
• Jaundice
• Lupus

Common signs that you might be suffering from brittle nails include:

• Cracked nails
• Split nails
• Dry
• Flaky
• Weak
• Easily breakable
• Slow growing

Supplements for Strong Nails

• Multivitamins are recommended to those who have iron and zinc deficiencies.
• A vitamin B complex with biotin helps strengthen weak nails. If you do not want to take a supplement, you can get biotin naturally from bananas, oatmeal, peanuts, mushrooms, soy, and liver.
• Pregnant women are often known to have biotin deficiencies, which can often lead to birth defects in the baby, therefore it is necessary for the woman to take prenatal multivitamins.

Moisturising Nails

It is just as important to keep your nails moisturised as well as your skin. It is said that one of the main causes of brittle nails is a lack of moisture.

• Moisturise hands at least once a day.
• Massage Vaseline into your nails and cuticles to keep them healthy.
• Use creams that help lock in moisturisers into your nails such as Trind Nail Balsam and Aquaphon.
• If you want a natural home remedy to moisturise your nails, mix an egg yolk with milk and apply to nails and cuticles.
• Look for hand and nail creams or lotions that contain Shea butter, avocado, and Vitamin E.

Nail Polish Application Secrets

• You only need three strokes of the brush. The first stroke should apply the most with the biggest bead of nail polish to the nail. Start at the bottom from your fingernail’s base. The first stroke should be from the left, move to the right, and then through the centre.
• Use a base coat to help your coloured polish adhere to your nails. It will help your manicure last longer. Additionally, it also helps prevent your nails from being stained by the nail varnish.
• Clean up the nail polish that has gone over the edges by using a repurposed lip brush dipped in nail polish remover.
• Avoid quick-dry nail varnish – these typically dehydrate and dry out the nails.
• Use cuticle oil often. It will instantly hydrate your nails. Apply the oil over the entire nail if you have painted them.
• Keep your hands under running cold water after painting your nails. Icy water helps dry them quicker.
• Apply thin coats of polish as opposed to thick ones to help them dry.
• Store your nail varnish in a cool dry place like the fridge to help it last longer.
• Only file your fingernails in one direction otherwise it will end up having a jagged finish.
• Avoid really hot water when you have your nails painted as hot water expands the nail bed, forcing the nail polish to also expand with it. As a result you will end up with cracked or chipped nail polish.
• Using non-acetone nail varnish remover is better for your nails’ health. It does not dry out the nail nor will it cause peeling like acetone remover does.
• Try and use three-free varnish. Any varnish that contains formaldehyde, toluene, and dibutyl phthalate can cause you health problems in the future.
• Always apply a top coat to avoid chips.

10.4: Foot Care

Make your Feet Smooth

Cracked feet with dry skin look unsightly, but they can also cause other skin problems. If your feet are really hard and cracked, there is a high chance that they will open and become infected. When they begin to open up, they will be harder to fix as you will have to wait for them to heal completely, which sometimes can take a while, before you can try and remove the dry skin.

Get a good foot file or pumice stone to file away hard skin and calluses.

1. Soak your feet in lukewarm water for approximately 10-15 minutes. This step will help to soften your skin. Try a foot bath that is made out of black tea, which contains tannic acid. This is an antibacterial agent and might reduce your chances of getting athlete’s foot.
2. Using your pumice stone or foot file, remove your feet’s thickened skin gently.
3. Use a moisturising foot scrub with either natural ingredients such as sugar and fruit pits or a chemical exfoliator to remove dead skin.
4. Apply a rich foot lotion or balm that either contains cocoa butter or Shea butter to give your feet a deep massage. Look for heel creams or foot balms that contain urea or salicylic acid to soften tough skin and calluses.

Medicated heel pads do not need a doctor’s prescription. These soften calluses on the feet as you walk. After exfoliating your calluses, use a heavy duty foot cream to tackle the tougher skin on the heel area. For really hard skin you need to look for creams with the following ingredients: emollient, humectant or petrolatum which helps to moisten the skin more.

1. If you have foot fungus such as athlete’s foot, most over-the-counter antifungal creams or sprays will work, however, if you have something more serious such as a toenail fungus, it will be more difficult to treat. Look for antifungal lotions with the following active ingredients to fight athlete’s foot: clotrimazole, ciclopirox, miconazole, tolnaftate, or terbinafine.
2. If you suffer from sweaty feet, antifungal foot powders that contain aluminum chloride hexahydrate work best as they also help keep your feet dry. Always make sure you dry your feet well before applying antifungal lotion or powder.
3. To avoid developing athlete’s foot, you need to practice good basic foot hygiene. Wash your feet often and dry them afterwards, especially in the hard to get to places that are often forgotten about like in between your toes. Make sure to wear clean socks every day.
4. In the summer time and when you are wearing flip flops or sandals your feet are exposed, which means you need to protect them from UV rays. Apply sun cream with an SPF 30 or more to the tops of your feet.
5. If you are on your feet a lot, you feet will become sore and swollen. You can relieve the pain by wearing special insoles in your shoes to make them more comfortable.
6. Be careful when trimming your toenails because if you do it wrong, it can cause hangnails and ingrown toenails.
7. If you choose to cut your own nails, look for nail nippers with a curved handle and jaw, so they can follow the natural shape of your nails.
8. To moisturise your toenails, use a strong cuticle cream, Vitamin E oil or petroleum jelly. Place it all over the nail and the cuticle and rub it in gently.

DIY Foot Massage and Exercise

You are on your feet most of the day. Your feet carry a lot of weight, they sweat, and they are squeezed into uncomfortable shoes, which is why they need extra special care. If you do not look after your feet well, they will become swollen, blistered, and sore. It is not necessary for you to go to a professional masseuse to relieve the stress in your feet when you can do a few simple yet effective exercises to relieve the pain yourself.

Your feet may look simple and uncomplicated, but believe it or not they have a total of fifty-two tiny bones that carry you throughout your day. Give these soothing foot exercises ago and feel the difference.

2. Calf pumps (sitting).Lay your feet down completely flat on the floor while sitting. Keep your toes firmly grounded and lift your heels up and down slowly, holding them up for a period of five seconds to begin with. After doing that, switch it up and keep your heels down lifting your toes up. Repeat the sets at least three times each to stretch out your lower leg muscles and relieve any built up tension in your feet.
3. Toe massage.Hold one of your toes firmly in your hand and slowly and gently move it side to side and then upwards and downwards. After pulling your toe in all directions, gently tug it away from your foot. Repeat these actions on all of your toes, however, pause in between each toe to place pressure on the gap between each toe for a few seconds. This is particularly helpful after wearing high heeled shoes all day.
4. Fist foot.Sit on a chair with a hard back and place your bare feet flat on the floor. Make a fist shape with your foot by curling your toes under your feet. Squeeze your feet and hold it for about five seconds and then let it go and relax. Repeat ten times. This helps relax your feet’s muscles after a full day on your feet.
5. Ballet Point.While seated on the floor, stretch your legs out as far as you can in front of you. While they are stretched, point your toes forwards and keep the position as you reach out with your arms stretched towards your toes for approximately fifteen seconds and then relax your legs. If you find it difficult to reach your toes at first, bend your legs slightly to make it easier. Repeat this exercise ten times.
6. Pressure massage.While sitting on a chair, place one of your feet on the opposite thigh. Using your thumbs, run them up and down your arch firmly. If there are any tender areas, linger a bit more on that particular spot to relieve the pressure. After you have finished with one foot, repeat on the other.

eglect them, they will just get even worse and there is a high probability they will become infected.

1. Scrubbingall of the hard dead skin off your feet helps rejuvenate your feet. Prior to scrubbing your feet, soak them in lukewarm soapy water for approximately twenty minutes to soften the foot’s skin, making them a lot easier and less painful to scrub. Take your pumice stone and gently scrub away the dead skin that has become loosened after soaking. Rinse your feet with cool clean water and then pat them dry with a soft clean towel. Apply a thick foot moisturiser onto the skin, applying even more on the more damaged areas. Pull on a pair of clean cotton socks and wear them overnight. Continue repeating this pattern every day until your cracked feet are completely healed and they are like new again.
2. Coconut oilis another great natural remedy for dry cracked feet. The oil helps to moisturise the feet and it also helps fight various bacterial and fungal infections that feet are often prone to. Before going to bed, soak your feet in lukewarm water and using a loofah or pumice stone gently scrub the dead skin off. Make sure you dry your feet well and afterwards apply a generous amount of coconut oil to the feet. After applying the oil, pull on a clean pair of cotton socks and wear them overnight. When removing the socks the following day, wash off any excess oil. Repeat this procedure for a couple of day until you are completely satisfied with the results. If you cannot get your hands on any coconut oil, olive oil works just as well.
3. Mentholated rubis yet another common and very popular home remedy to fix cracked heels due to the numerous essential oils that it contains. This has also been proved to help heal toenail fungus. Start by applying some mentholated rub on your clean dry feet prior to going to sleep. Put on your clean cotton socks and leave them on overnight. The following day after removing the socks, wash them with warm water. Repeat on a daily basis until the rough skin disappears.
4. Paraffin waxcan also be used to remove dead thickened skin. Additionally, it will also help get rid of your cracked feet. It works as a natural emollient which softens your foot’s skin and at the same time helps retain your skin’s natural oils. Heat up a small amount of paraffin wax in the microwave and add an equal amount of either coconut or mustard oil to it. When it becomes a thick creamy paste, apply it onto the cracks of your feet and immediately put a pair of clean cotton socks on.
5. Glycerinhas great moisturising and humectants benefits. Mix equal parts of lemon juice and glycerin and add a few drops of rose water. Apply the mixture to your feet and leave it for about 20 minutes. After the time is up, wash it off with warm water and dry your feet completely with a clean towel. Continue to use this mixture on your feet for about two weeks or until you begin to see improvements.