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Do you suffer from swollen ankles or feet?

Updated: Apr 6, 2022

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:

  1. Almonds

  2. Avocado

  3. Black beans

  4. Bran cereal

  5. Brown rice

  6. Cashews

  7. Edamame beans

  8. Kidney beans

  9. Oats

  10. Peanut butter

  11. Peanuts

  12. Potato with skin

  13. Pumpkin

  14. Raisins

  15. Soy milk

  16. Spinach

  17. Whole grain bread

  18. 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:

  1. Tuna (but avoid tuna packed in brine – the saltwater will undo all the good effects)

  2. Salmon

  3. Yoghurt

  4. Eggs

  5. Macadamia nuts

  6. Almonds

  7. Bran

  8. Mushrooms

  9. Wheatgerm

  10. Wholewheat pasta

  11. Potatoes

  12. Sweet potatoes

  13. Asparagus

  14. Spinach

  15. Cabbage

  16. Brussel Sprouts

  17. Tomato juice and puree

  18. Orange juice

  19. Bananas

  20. Apricots

  21. 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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