Your Holiday Meals Without Foot Swelling
Milwaukee Foot & Ankle Specialists
Ankle swelling is known as peripheral edema and is most common in individuals who are inactive, the elderly, and those who have diabetes. This condition may be a sign of an underlying condition such as liver, heart, or kidney failure, so if you experience foot and ankle swelling consistently, please see your doctor as soon as possible.
The good news is that you can make changes to your diet to help avoid foot and ankle swelling. Decreasing your salt intake, eating fish, and eating raw fruits and vegetables are some ways you can avoid foot and ankle swelling.
Eat Less Salt
Salt is by far one of the foods that promote peripheral edema and cause swelling in the feet, ankles, and legs due to water retention. You can begin following a low-salt diet by first eliminating your use of table salt. Processed foods as well as pickled foods also have a high concentration of salt content, so it’s best to avoid these as well.
When purchasing food, read the labels carefully to determine which items have the lowest amount of sodium or salt content to make the healthiest decision. Saturated fat also adds to the problem, so avoiding that in as many foods as possible is also important.
Drinking plenty of water or herbal tea is another way to help reduce inflammation and keep your feet, ankles, and legs from swelling. Though ice water may not be a favorite in winter, you may decide to drink herbal tea such as chamomile or peppermint during the holiday season. This will help you to stay hydrated and keep swelling at bay.
Eat More Potassium
Eating plenty of fruits and vegetables will increase your potassium intake a great deal, which helps to reduce swelling in your feet and ankles. It’s recommended that you have at least five servings of fruits and vegetables every day. Some foods that are high in potassium include milk, yogurt, peanuts, almonds, apricots, bananas, winter squash, lentils, dry beans, broccoli, carrots, cantaloupe, mushrooms, dates, oranges, potatoes, raisins, prunes, parsnip, spinach, and sweet potatoes.
No More Inflammation
Fish is one of the most powerful foods you can consume that helps your body produce the chemicals it needs to be healthy. Fish contains Omega-3 fatty acids, which your body converts into anti-inflammatory chemicals naturally. Foods such as meat, poultry, salt, butter, and cheese contain Omega-6 fatty acids, which the body then converts into pro-inflammatory chemicals that promote foot and ankle swelling. The best sources of Omega-3 fatty acids are salmon, mackerel, bluefish, sturgeon, albacore tuna, and trout.
If you have any questions or would like to schedule an appointment for any foot condition you may be experiencing, we’re here to help! Give us a call today at 414.269.4940. Same day appointments are available and we take pride in helping you have the healthiest, happiest feet possible!
This information is not meant as medical advice. It is provided solely for education. Our practice would be pleased to discuss your unique circumstances and needs as they relate to these topics.