How to Relieve Swelling

What is Swelling?

Swelling, also known as "edema," occurs when water accumulates between cells, leading to an abnormal increase in fluid. The human body is about 60% water, with two-thirds of that being intracellular fluid (inside cells) and the remaining one-third being extracellular fluid (used to fill spaces between cells and in the blood). These fluids circulate in balance, delivering nutrients to cells and removing waste.

However, when the balance is disrupted, and extracellular fluid increases, the body becomes puffy, leading to swelling.

Common Areas for Swelling

Swelling can occur throughout the body, but it is most noticeable in the feet and hands. Due to gravity, fluids are more likely to accumulate in the lower extremities, making the feet a particularly noticeable area for swelling.

Causes of Swelling

Some common causes of swelling include:

• Increased Pressure in Blood Vessels

Excessive intake of water or salt increases fluid in the blood vessels, causing fluid to seep out into the spaces between cells, leading to swelling.

• Relative Increase in Fluid Volume

Malnutrition can lead to a lack of nutrients in the blood, causing an imbalance between intracellular and extracellular fluids, resulting in swelling.

• Increased Movement of Fluids In and Out of Blood Vessels

Conditions such as collagen disease (rheumatic disorders) can cause increased exchange between blood vessels and surrounding tissues, leading to swelling.

• Pregnancy

During pregnancy, hormonal changes make it easier for the body to retain water, especially in the legs in the second trimester and beyond.

Methods to Relieve Swelling

Swelling relief can be approached from both internal and external methods. Here are some tips you can start practicing today.

• Internal Approaches

To reduce swelling, limit salty foods while incorporating potassium-rich foods that help expel sodium. Potassium can be found in spinach, cucumbers, bananas, and avocados.

While it may be tempting to avoid fluids when swollen, staying hydrated is crucial to relieving swelling. Instead of drinking a large amount at once, drink a cup of water frequently throughout the day to aid circulation and reduce swelling.

• External Approaches

Swelling occurs when blood and lymph flow slow down. Improving these flows is essential. A simple method is to take a warm bath. The heat improves blood flow, and the water’s pressure helps push out trapped fluids. If possible, massage your legs while in the bath to further promote blood circulation.

After a bath, stretch while your body is still warm. Stretch your legs, do squats, or rotate your ankles to relieve stiffness in muscles and joints. If you feel too tired to stretch, try lying down and gently shaking your hands and feet to help move fluid from the extremities back toward the heart.

Consistent care to reduce swelling can support overall health. By incorporating these small practices daily, you can work towards a body free from excess swelling.