If you suffer from swollen feet and/or ankles, then here are some things that you can do that might improve the swelling. These are simple steps that should be easy to follow and add to your daily routine. Share this information with a friend or partner so that they can remind you to action these tasks. Remember, if you honour your body, it will honour you.
Move more. If you are sitting idle for long periods of time, make sure you get up and walk about more often, try to get a gentle 20 minute walk in to your day or maybe monitor the number of steps you do during the day, most phones have step counters these days, so start watching the number of steps you do and try to gently increase the number. 10,000 seems to be recognised level, but if you legs are swollen, please increase the step count gradually.
Elevate the legs above the heart. Your lymphatic system could benefit from a helping hand, so make sure you take time to raise your ankles above your heart.
Consider the amount of salt and sodium in your diet, check the labels of any foods you eat, there maybe something you are eating that is high in Salt or Sodium, and you are not aware, such as Bacon.
Hydrate! You may need more fluid, try to drink more fluid throughout the day, this can be in the form of tea, coffee or plain old tap water. The colour of your urine is a sign, check out my article on how much water to drink: https://attitudeonfood.co.uk/2019/04/07/how-much-water-should-you-drink/
Ginger tea – buy some fresh root ginger, peel and slice it then put it in some boiling water, allow it to steep for 3-4 minutes, then drink. Have at least one cup a day
Magnesium is needed in the body to draw the water into the Lymphatic system, it also helps improve your bowel movement. This is a list of foods that are good for Magnesium, please try at least one of these a day:
Almonds
Avocado
Black beans
Bran cereal
Brown rice
Cashews
Edamame beans
Kidney beans
Oats
Peanut butter
Peanuts
Potato with skin
Pumpkin
Raisins
Soy milk
Spinach
Whole grain bread
Yoghurt – Plain
You also need potassium, it is needed for regulating fluid levels and nerve and muscle function, including regulating heart rhythm, so try to add these foods into your diet too:
Tuna (but avoid tuna packed in brine – the saltwater will undo all the good effects)
Salmon
Yoghurt
Eggs
Macadamia nuts
Almonds
Bran
Mushrooms
Wheatgerm
Wholewheat pasta
Potatoes
Sweet potatoes
Asparagus
Spinach
Cabbage
Brussel Sprouts
Tomato juice and puree
Orange juice
Bananas
Apricots
Currants
Finally, try dry brushing your body, it is thought to stimulate your lymphatic system. Here’s a link to a video explaining dry brushing: https://youtu.be/7ANy_2xWLAo
Reflexology has also been suggested as beneficial as it encourages the free flow of lymph; treatment helps to disperse any blockages and it also boosts the immune system.
If you have tried all the above for at least 30 days and the swelling hasn’t reduced, then it could be a sign of something not functioning properly, so I would suggest seeking medical advice. This information is gathered from my nutritional experience and web information.
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