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The feeling of swollen legs troubles many people. In this article you will learn why this problem occurs, what its main causes are, and how to effectively avoid it. Read on to find out how you can relieve and prevent these discomforts.
Why do leg swellings occur?
Leg swellings occur due to the accumulation of fluids in cells and tissues. Under normal circumstances, this fluid should circulate in the blood vessels and lymphatic system. However, excessive salt consumption can cause fluid to return to the cells, where it accumulates and causes swelling.
Salt consumption: If you consume more salt than the recommended amount, your body becomes dehydrated and more water enters the tissues, which leads to swelling. It is therefore important to maintain a regular fluid intake, which helps flush out excess salt.
Besides excessive salt consumption, there are other causes of leg swelling:
- Hormonal fluctuations associated with menstruation
- Sedentary work
- Tight stockings and socks
- Prolonged standing
How to get rid of leg swelling?
1. Healthy diet
Avoid foods with increased salt and sodium content, such as ready meals, fast food and canned goods. Focus on a diet rich in water and potassium, for example avocado, oranges, bananas, beef and chicken, kefir products. Natural diuretics, such as asparagus, cucumber, celery and melon, help with regular elimination of water from the body. Homemade dandelion or nettle tea also promotes urination and supports proper kidney function.
2. Vitamin B6
To prevent premenstrual bloating and swelling, it is recommended to take vitamin B6 a week before menstruation. This vitamin helps maintain the balance between estrogen and progesterone. Foods rich in B6 include eggs, fermented dairy products, beans, cereals, liver and fish.
3. Exercise and massages
Regular physical activity, such as cycling, running or swimming for 30 minutes, helps strengthen the muscles in the legs and improves fluid circulation. Foot/leg massages can also help because they compress points that push excess fluid back into circulation, where it is then eliminated by the kidneys.
Conclusion
Leg swelling can be unpleasant, but the right diet, regular exercise and massages can help significantly. Avoid excessive salt intake, include foods rich in water and potassium in your diet, and don’t forget about vitamin B6. With these simple steps you can greatly improve your quality of life and get rid of unpleasant leg swelling.
