5 Ways to Effortlessly Reduce Swollen Legs, Ankles, and Feet

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There are many factors, varying in seriousness, that can cause leg swelling. In this case, we are going to talk about leg swelling caused by retention of fluids in leg tissues, or also known as peripheral edema.


Swelling occurs when fluids build up in the circulatory system or in the tissues. This can happen to the arms, legs, ankles, and it’s also common among pregnant women and women on their period.

what helps reduce swelling

Swelling can be experienced by people who are not that physically active, people who spend too much time laying or sitting, or by other factors such as problems with the circulatory system, the lymphatic system or the kidneys.

Even though the condition on its own is not harmful, it can be quite uncomfortable.

However, with cases where there’s no serious health condition, there are ways to avoid the water retention and decrease the swelling.

1. Avoid Sodium

The most common advice given to people who are experiencing swellings is to resist using salt. It’s because salt consists of sodium chloride.

Sodium helps with keeping a good balance of the liquids in the organism. However, many studies have shown that increased consumption of sodium leads to liquids being unnecessarily kept in the body.

2. Increase Magnesium Consumption

Increasing the amount of magnesium in your organism can help with the swellings. A study has shown that 200mg of magnesium daily can decrease the water that’s unnecessary being kept in the body and help women with their pre-menstrual symptoms.

Food rich in magnesium: walnuts, integral cereals, spinach and beans. Also, it can be consumed as an additive.

[the_ad id=”1651″]3. Increase Vitamin B6 Consumption

Vitamin B6 is water soluble, and it can be naturally found in many types of food. According to a study conducted by Caring Sciences, women who experienced swellings as a pre-menstrual symptom felt much better after taking higher amounts of Vitamin B6.

During the clinical trial, women said that vitamin B6 helped them deal with the symptoms more efficiently better than any other additives they were introduced with.

Food rich in Vitamin B6: bananas, potatoes (with shell), tuna and pork.

4. Consume more Potassium Rich Products

Potassium is a mineral which is an imperative for an optimal functioning of the cells, tissues and organs of the human body. Potassium is also excellent for the health of the heart.

This mineral helps with decreasing liquids in the body in two ways:

-It normalizes the level of sodium;
-It increases the producing of urine in the body.

Food rich in Potassium: peach, beetroot, Brussels sprout.

5. Try Dandelion

Dandelion is a plant most commonly used for treating illnesses and pain in the ankles, as well as eczema.

In traditional medicine, dandelion is often used as a diuretic. This plant most certainly increases urination when taken as an extract. This results in disposing the excess of fluids and decreasing the swellings.

Note: We advise you to consult with your doctor before you try any natural home remedy.

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