Diet and Edema Management

My hands swell in the morning, and my calves feel tight in the evening.

This is evidence of swelling.

So, the swelling in the hands gradually improves after exercising and some time passes, and the swelling in the legs is relieved with a foam roller.

Are you regularly managing swelling like this?

Diet and secondary management are closely related.

The phenomenon of excessive fluid accumulation in the body causing swelling is called edema.

One of the main causes that interfere with dieting is said to be swelling.

Essential swelling management for a successful diet

What could they be?

 

 

 

Methods for managing swelling

Reduce salt intake
One of the main causes of edema is excessive intake of salt (sodium). When salt is consumed in excess, it becomes difficult for the body to excrete water, which can lead to swelling. It is important to avoid salty foods, season food simply, and reduce the intake of processed foods.

✅Adequate hydration
Ironically, in order to reduce swelling, sufficient fluid intake is necessary. Drinking plenty of water helps to eliminate accumulated sodium in the body and promotes metabolism, which can prevent swelling. It is recommended to drink at least 1.5 liters of water per day.

✅ Increase potassium intake
Potassium helps promote the excretion of sodium. Eating foods rich in potassium such as bananas, potatoes, avocados, and spinach is effective in preventing and managing swelling. Increasing potassium intake can lower the sodium concentration in the body and help with fluid excretion, reducing swelling.

✅Regular exercise
Exercise helps improve blood circulation and promote lymphatic flow, which aids in reducing swelling. In particular, aerobic exercise is effective for managing swelling, and if lower limb swelling is severe, activities such as walking, swimming, and cycling are beneficial. Exercising causes the body to sweat, releasing fluids, and as muscles move, they help drain stagnant fluids within the body.

✅Diet management
Eating plenty of fresh fruits and vegetables is also important for managing swelling. In particular, foods rich in antioxidants help reduce inflammation in the body and promote smooth fluid metabolism. When dieting, it is good to maintain a balanced diet while reducing salt intake and including foods rich in dietary fiber and potassium.

✅Stress management
Stress can cause hormonal changes that worsen swelling. Practicing meditation, yoga, and getting enough sleep are good ways to reduce stress. Proper stress management helps balance hormones and prevents swelling.

✅Sleep and Rest
Adequate sleep and rest play an important role in preventing and managing swelling. Lack of sleep can cause fatigue and affect fluid metabolism. Avoid drinking too much water before bed, and make sure to take care to get restful sleep.

 

 

 

Source: I like dieting