Controlling Fluid Retention in Your Legs and Ankles
Fluid retention in the legs and ankles is the most common type of edema. This retention can be caused by an unbalanced diet, poor circulation, insufficient exercise, or a combination of all of these. This type of fluid retention can be difficult to eliminate, especially if you’re on your feet a lot throughout the day and it’s difficult to find the time to slow down and put your feet up. Aside from eating a healthy diet, here are a few other things you can do to relieve excess fluid buildup in your legs and ankles.
Do sports regularly – Exercise is essential for the normal functions of the body. The lack of exercise will severely affect your circulation and your body’s ability to regulate fluids. Poor circulation often causes fluid to accumulate in the ankles, legs, hands, and other areas of the body.
Avoid prolonged standing or sitting – Standing or sitting in one place for a long time can also restrict blood flow and lead to excessive fluid retention. If you have to stay in one place for several hours at a time, especially if you work in an office or as a cashier, try to take a break every hour to walk around a little and stretch to get the blood flowing again. If you have no way of getting up, e.g. For example, when driving a truck, try to tense different muscle groups at regular intervals to stimulate circulation.
– Wear controlled socks or tubes Find some socks or tubes that are specifically designed to promote good circulation. These products are generally marketed to diabetics for water retention associated with diabetes and are available at most discount or clothing stores.
Make sure your shoes fit properly – If your shoes hurt your feet, then get rid of them no matter how much you like those shoes. Sore feet are a sure sign that your shoes are not fitting your feet properly and are likely to cause circulatory problems. Invest in shoes that fit well and wear them with controlled socks and you will definitely feel the difference.
put your feet up – When you have excessive fluid buildup in your legs, sometimes it’s best to just let gravity do the work. Try to prop your feet up above heart level for 10-30 minutes at least once a day. Ideally, lie flat on the floor for five minutes and stretch your legs against a wall and relax, allowing your legs to fall a little to either side and avoid hyperextending the leg muscles. Additionally, you can purchase leg wedges that will keep your feet and legs properly elevated while you sleep through the night.
massage Gently massaging your calves, ankles and feet each night will help you sleep more comfortably and will also further stimulate blood flow, which aids in fluid regulation.
Drink plenty of water – Your body can’t properly regulate fluids if it doesn’t get enough fluids. Be sure to drink at least the recommended eight cups a day to ensure your body is properly hydrated.
Thanks to Brad Chase