Lifestyle habits that help reduce swelling

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3. 1. Follow a low-salt diet and consume potassium-rich foods.

 

Salty foods are the main cause of worsening swelling. When there is a high salt content in the blood, it draws in water to maintain a constant salt concentration in the body, leading to edema. To reduce body water, it is essential to follow a low-sodium diet. Limit daily salt intake to less than 10 grams and enjoy foods rich in potassium, such as seaweed, apples, mushrooms, and beans, which help promote sodium excretion.

 

2. Stretch when standing or sitting for a long time

 

To prevent leg swelling, avoid standing or sitting still for long periods. Try to do stretching exercises frequently, such as ankle rotations every 30 minutes, raising only the toes while keeping the heels on the ground, and bending and straightening the legs. When sleeping, elevate the legs above the heart, and during activities, wearing compression stockings on the legs can help reduce swelling.

 

3. Consistently do strength training and massage

 

Strength training stimulates active muscle contraction and relaxation, helping to promote lymphatic fluid circulation. Learn and consistently practice manual lymphatic drainage techniques from a professional to guide the lymph flow in the desired direction. If swelling occurs after surgery, it is advisable to avoid excessive physical labor, prolonged exposure to sunlight, and sudden changes in temperature or water temperature.

 

4. Excessive dieting can have adverse effects

 

If you are obese, you may experience difficulties in blood and lymphatic circulation, which can lead to swelling, so it is important to lose weight. Eat a balanced diet with low fat and sodium content and rich in fiber, and exercise regularly. At this time, if you excessively reduce your food intake, your body’s system may activate to retain water and salt, which can have the opposite effect.

 

5. Do not take diuretics arbitrarily.

 

Taking diuretics arbitrarily to reduce swelling is dangerous. Excessive or long-term use can cause electrolyte imbalance, which may impair kidney function, so it must be taken only under a doctor's prescription. Additionally, medications such as non-steroidal anti-inflammatory drugs and corticosteroids can cause swelling, so professional evaluation is necessary.