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Persistent Pain
August 9, 2021
Here I offer some tips to manage water retention during this summer. If you suffer from water retention when the weather gets warmer, it can be very uncomfortable. It isn't unusual for your ankles or hands to feel swollen and difficult to move. Maybe your shoes are tighter or rings are harder to get off.
To help identify the causes of your swelling it may help to write a weather, food and medication diary. This will help to determnine the triggers for your water retention, and periods of bloating/swelling, and as you try out the tips mentioned you will be able to see what works and what doesn't.
If you are pregnant or are concerned that it is not just the weather (it may be medication or health issues PLEASE contact your GP first)
Combat Water Retention
Try out the following tips to reduce your puffy swollen feet.
Eat less salt
Most of the salt we eat comes from processed foods, such as soups, sauces, packaged snacks and even shop-bought bread. Choose, instead, unprocessed fresh foods such as fruits, vegetables and whole grains. When you do eat processed foods, choose ‘low-salt’ or ‘low-sodium’ versions.Get more potassium in your diet
Potassium is a mineral that does not work directly as a diuretic, but the right balance of potassium and sodium in your body is crucial for regulating fluid levels. Most people get too little potassium and too much sodium. Eat plenty of fruits and vegetables that are high in potassium.- Fresh fruit and veg such as Bananas, Avocados, Potatoes, Oranges, Orange Juice
- Fresh Meat or Poultry
- Fresh diary such as Milk or Yogurt
Natural Diuretics
These are foods which will help your system to pass urine, so more of them and you will pass more water. All contain chemicals that work as natural diuretics.- Celery, watermelon, asparagus, Cucumber, Cabbage, Parsley, Salad leaves, Cranberry juice
Supplements
These can help with improving the way in which the bodies systems work, and therefore reduce water retention.*HOWEVER you need to make sure nothing will interact with any meds you are taking
- Calcium, magnesium, manganese, *evening primrose oil, chaste tree
Drink more water
Cut down on drinks like coffee, tea and alcohol as they encourage your body to retain water. If you are dehydrated, your body stores water. When you drink more water, you'll urinate more and pass more salt from your body. Fill a 2 litre jug with water every morning and try to finish it by the end of the day.*HOWEVER you need to make sure nothing will interact with any meds you are taking
For more tips on how to stay hydrated
Essential Oils
Essential oils can help to reduce water retention, try using them to massage your legs or as a bath oil. Again you need to make sure that these wont interact with any medication, or if you are pregnant - you can use them.- Lavender, Rosemary, Geranium, Cyprus
- If you are pregnant or are concerned that it is not just the weather (certain medication or health issues can result in swollen ankles PLEASE contact your GP first)
Exercise Daily
- Try to do at least 20 minutes of exercise a day – even though it may be difficult, walking will really help pump those calves and will help with drainage.
- Lie down and sit with your feet elevated. When resting and taking breaks try and keep your legs raised,
- However standing or sitting all day can cause fluids to drain into your feet and legs, so try to alternate positions and don’t sit all day.