Medic for Edema

9. Exercise and Physical Activities

Those who lead a sedentary lifestyle are more prone to edema. Exercise and other physical activities can help prevent it as well as reduce the intensity of symptoms when edema occurs.

• Move the muscles in the affected body part as much as possible. This will help dissipate the fluid out of the tissues.
• Enjoy jogging or brisk walking for 30 minutes a day.
• Do some yoga daily to help improve your circulation and prevent edema.
• Go swimming several times a week to reduce edema symptoms.

You can also consult your doctor about exercises you can do that may reduce swelling.

10. Reduce Salt Intake

High salt intake puts you at a higher risk for edema. High amounts of sodium contribute to water retention in the tissues.

Health experts recommend eating less than 2,300 mg of sodium (about 1 teaspoon of salt) daily. However, talk to your doctor about the specific amount of sodium you should be taking every day.

• Limit your intake of salty foods, such as prepackaged snacks and fast food.
• Instead of eating out, cook your food at home. This will help you monitor the amount of salt you are consuming.
• Eat fresh fruits and vegetables instead of canned versions, which often contain added salt to preserve color and freshness.
• Enhance the taste of food with herbs instead of salt.

Additional Tips

• For swelling in the lower limbs, soak your feet in warm water for about 5 minutes, then soak in cold water for about 30 seconds. Repeat 3 times daily for the best results.
• You can use a cold compress to alleviate swelling on the feet due to pregnancy.
• For edema in the hands or arms, rest your arms above the level of your heart for about 30 minutes, 3 times a day.
• For leg edema, use pillows to raise your legs above the level of your heart for 30 minutes, a few times daily.
• Stop smoking and excessive drinking to prevent edema.
• Use compression stockings, sleeves and gloves to keep pressure on the limbs and prevent fluid from collecting in the tissues.
• Take vitamin B6 supplements (50 mg) twice daily. Consult your doctor first.
• Magnesium deficiency can contribute to edema, so taking a supplement can help reduce symptoms. Consult your doctor for proper dosage.
• Eat foods that are high in potassium like bananas, raisins, tomato paste and juice, white beans, soybeans and kidney beans. Potassium helps eliminate excess fluid from the body.
• Drink plenty of water daily to combat edema quickly. Along with water, eat fruits and vegetables high in water content.
• Drink warm beverages like herbal teas a few times a day.
• Keep the affected areas clean, moisturized and free from injury.
• Avoid drinking caffeinated and carbonated beverages.
• Avoid sudden changes in temperature as it can worsen the condition.
• Avoid prolonged sitting and standing as it promotes the pooling of fluids in your feet.

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