Fluid retention in the legs and ankles is the most common type of edema. This retention can be caused by a dietary imbalance, poor circulation, insufficient exercise, or a combination of all of these. This type of fluid retention can be difficult to eliminate, especially if you spend a lot of time on your feet during the day and find it difficult to find the time to slow down and put your feet up. In addition to making sure you eat a healthy diet, here are some other things you can do to help relieve excess fluid retention in your legs and ankles.
Exercise regularly – Exercise is essential for normal body functions. Lack of exercise will severely affect your circulation and your body’s ability to regulate fluids. When circulation is weak, fluids often collect in the ankles, legs, and hands, as well as other areas of the body.
Avoid standing or sitting for long periods of time. Standing or sitting in one place for a long time can also restrict circulation and cause excessive fluid retention. If you must 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 or so to walk around a bit and stretch to get your blood flowing. again. If you don’t have the option of getting up, as in the case of trucks, try regularly flexing various muscle groups at regular intervals to help circulation.
Wear tights or controlled stockings – Find some socks or tights that are specifically designed to promote good circulation. These products are generally marketed for diabetics due to diabetes-related water retention issues and can be found at most discount or clothing stores.
Make sure your shoes fit you – If your shoes hurt your feet, get rid of them, no matter how much you love those shoes. Sore feet are a sure sign that your shoes don’t fit your feet properly and are probably causing circulation problems. Invest in shoes that fit well and wear them with some controlled socks and you will definitely feel the difference.
Put your feet up – When you have excess fluid retention in your legs, sometimes it’s best to let gravity do the work. Try to raise your feet above the level of your heart at least once a day for 10 to 30 minutes. Ideally, take five minutes to lie on the floor and stretch your legs out against a wall and relax, allowing your legs to drop slightly to the sides and avoiding overextension of your 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 every night will help you sleep more comfortably and will also further stimulate circulation which will help regulate fluids.
Drink plenty of water – Your body can’t properly regulate fluid if you don’t get enough. Be sure to drink at least the recommended eight cups a day to ensure your body is well hydrated.
