How to Reduce Body Swelling and Improve Circulation

Swelling, also known as edema, occurs when excess fluid gets trapped in your body’s tissues. It usually affects the hands, arms, feet, ankles, and legs, but it can also affect other parts of the body. Swelling may cause a stretchy or shiny appearance of the skin over the swollen area. Fortunately, there are many ways you can reduce swelling and improve circulation in your body.

What Causes Swelling?

There are several potential causes of edema, including:

• Heart failure or kidney disease – Impaired pumping of blood and fluid retention can lead to swelling in the legs and feet.
• Medications – Some drugs like corticosteroids, NSAIDs, calcium channel blockers, and estrogen can cause fluid retention.
• Pregnancy – Hormonal changes and increased blood flow during pregnancy often lead to swelling in the hands, face, legs, and feet.
• Injury or surgery – Damage to blood vessels and lymph drainage often results in swelling around the affected area.
• Sitting or standing too long – Long periods of inactivity can cause blood and lymph fluid to pool in the extremities.
• Excess sodium intake – Eating too much salty foods promotes fluid retention.
• Hot weather – Heat causes the blood vessels to expand and pool more fluid into your limbs.

Lifestyle Changes to Reduce Swelling

Making certain lifestyle adjustments can help get rid of edema and enhance circulation:

1. Exercise regularly

Performing physical activity like walking, swimming or cycling helps pump fluid from your extremities back toward your heart. It improves blood flow and prevents blood from pooling in your feet and legs.

2. Elevate your legs

Keeping your legs raised above the level of your heart helps drain excess fluid through gravity. Try propping your legs up on a pillow when sitting or lying down.

3. Wear compression socks/stockings

Compression garments gently squeeze the legs to help push fluid back into circulation. They also prevent blood from pooling in the ankles and feet.

4. Maintain a healthy weight

Extra weight puts more pressure on the veins and aggravates swelling. Losing even a bit of weight if higher weight can help reduce edema.

5. Limit sodium intake

Avoid processed foods, salty snacks, canned items and restaurant meals, which are all high in sodium. Too much sodium causes your body to retain more fluid.

6. Stay hydrated

Drink plenty of water daily to support kidney function and prevent dehydration, which can make swelling worse. Limit alcohol and caffeinated drinks that have a diuretic effect.

7. Take breaks when sitting or standing

Make a point to get up and walk around for a few minutes periodically if you have a desk job or stand for long hours. Changing positions helps blood circulation.

Additional Remedies to Alleviate Swelling

Here are some other beneficial tips for reducing edema:

• Massage – Gently massaging the swollen areas stimulates drainage of excess fluid and improves blood flow. Use light, upward strokes toward the heart.
• Applying ice – Applying an ice pack for 20 minutes every couple of hours can help reduce swelling by constricting blood vessels and decreasing blood flow to the area.
• Epsom salt baths – Soaking in a warm bath containing Epsom salts pulls fluid out of the body and reduces swelling.
• Compression bandages – Wrapping an elastic bandage around swollen limbs applies pressure to improve circulation and minimize swelling.
• Elevate legs on a stool – Rest your feet on a stool while sitting to raise your legs above heart level and allow gravity to reduce fluid buildup.
• Exercise – Regular exercise can help improve circulation and stimulate an anti-inflammatory response.
• Avoid tight clothing – Tight socks, stockings, or pants can restrict blood flow and make swelling worse. Opt for loose, comfortable clothing.
• Supplements – Magnesium supplements can help reduce water retention and pain, but it’s important to consult a doctor first if you have a kidney or heart condition.
• Lymphatic drainage massage – Specialized massage techniques promote lymph flow and help drain excess fluid from tissues.

Foods to Reduce Body Swelling

Some foods that can help reduce body swelling include:

1. Berries: Berries are packed with fiber, vitamins, and minerals, and contain anti-inflammatory compounds.
2. Fatty fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties.
3. Broccoli: Broccoli is a cruciferous vegetable that contains sulforaphane, a compound with anti-inflammatory effects.
4. Avocados: Avocados are a source of monounsaturated fats and antioxidants, which may help reduce inflammation.
5. Green tea: Green tea is high in polyphenols, which have anti-inflammatory properties.
6. Turmeric: Turmeric contains curcumin, which has been shown to have strong anti-inflammatory effects.
7. Extra virgin olive oil: Olive oil is a key component of the Mediterranean diet and has been associated with a reduced risk of chronic diseases, partly due to its anti-inflammatory properties.
8. Dark chocolate and cocoa: Dark chocolate and cocoa are rich in antioxidants and flavonoids, which have anti-inflammatory effects.
9. Tomatoes: Tomatoes are high in lycopene, which has been shown to reduce inflammation.
10. Cherries: Cherries contain antioxidants and anti-inflammatory compounds that may help reduce inflammation.

Foods to Avoid

To reduce body swelling, it’s essential to avoid foods that can contribute to inflammation. Some foods to avoid include:

1. Processed foods: Potato chips, fast food, and other ultra-processed foods can increase inflammation.
2. Refined carbs: White bread, white rice, crackers, and biscuits can promote inflammation.
3. Fried foods: French fries, fried chicken, and mozzarella sticks can contribute to inflammation.
4. Sugar-sweetened beverages: Soda, sweet tea, and sports drinks can increase inflammation.
5. Processed meats: Bacon, ham, and hot dogs can promote inflammation.
6. Trans fats: Found in margarine, microwave popcorn, refrigerated biscuits and dough, and nondairy coffee creamers, trans fats can increase inflammation.
7. Charcuterie boards: These can be high in saturated fats and processed meats, which can contribute to inflammation.
8. Sauces with butter or cheese: Opt for olive oil, vinegar, and herbs instead.
9. Grilled burgers: Choose grilled eggplant or portobello mushrooms as alternatives.
10. Bakery cakes and pies: Opt for vegetable slices with hummus or other healthier alternatives.

When to See a Doctor

Consult your doctor if swelling:

• Affects only one limb
• Is accompanied by redness, warmth, or pain
• Persists for more than a few days
• Worsens despite self-care measures

Sudden or severe swelling may indicate a serious health condition requiring prompt medical attention. Getting an accurate diagnosis and appropriate treatment can help resolve stubborn edema issues.

In summary, edema is a common condition that arises due to circulatory problems, kidney disease, medications or salt-rich diets. Adopting healthy lifestyle habits, using compression garments, elevating your legs, exercising regularly, massaging the area and avoiding long periods of inactivity can all help combat swelling. See your doctor if self-care strategies are ineffective at reducing worrisome or persistent edema. With a proactive approach, you can successfully minimize swelling and enjoy improved circulation.