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Prolonged standing or sitting: Poor circulation from staying in one position too long.
Injury or overuse: Sprains, strains, or overexertion.
Dietary factors: High sodium intake can cause fluid retention.
Health conditions: Pregnancy, obesity, or chronic conditions like heart, kidney, or liver disease.
Medication side effects: Some prescriptions, such as blood pressure medications or NSAIDs, may contribute to swelling.
Knowing the root cause of your swelling can help guide your approach to reducing it effectively.
1. Elevate Your Feet
Elevating your feet above heart level helps reduce swelling by encouraging fluid to flow back toward the core of your body. Try the following:
Lie on your back and prop your feet up on pillows or a chair.
Spend 20–30 minutes in this position several times a day, especially after prolonged periods of standing or sitting.
2. Stay Hydrated
It might sound counterintuitive, but drinking plenty of water can actually help reduce fluid retention. Dehydration signals your body to hold onto water, worsening swelling. Aim to drink at least 8–10 glasses of water daily, and consider foods with high water content like cucumbers, watermelon, and celery.
3. Adjust Your Salt Intake
A diet high in sodium can contribute to water retention and swelling. To reduce this:
Avoid processed and packaged foods, which are often high in salt.
Season foods with herbs and spices instead of table salt.
Check nutrition labels for sodium content and choose low-sodium options.
4. Exercise and Stretch
Physical activity improves circulation and prevents fluid from pooling in the feet. Gentle exercises such as walking, yoga, or swimming can be especially beneficial. Additionally:
Perform ankle pumps: Flex and point your toes repeatedly to improve circulation.
Rotate your ankles in circular motions to prevent stiffness.
5. Use Compression Socks
Compression socks apply gentle pressure to your feet and legs, promoting better circulation and reducing swelling. Look for a pair with the right level of compression for your needs (consult a doctor if unsure) and wear them during the day.
6. Massage Your Feet
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