What is Oedema?
Date Published: November 1st, 2022
Oedema is the medical term for ‘swollen feet’. It describes fluid build-up in the feet, ankles and legs and can come with various symptoms. The most obvious is swollen and puffy ankles or feet. The skin may appear shiny, stretched or even stiff!
Although Oedema typically clears up by itself, it is still an uncomfortable condition that may affect your mobility and mood. At Millercare, we’re here to help! We will explain some of the causes of Oedema and seven simple ways you can find relief.
What causes swollen feet?
There can be many causes of Oedema, but some are more common than others. Below, we’ve outlined the top five sources of Odema and why this fluid builds up in your legs:
1. Strain or Sprain Injuries
Have you recently twisted your ankle or sprained your foot? If you have suffered an injury in these areas and later experienced swelling, don’t worry: Oedema is the body’s way of protecting itself.
Inflammation occurs because fluid migrates to your injury to start the healing process. However, excess fluid may make moving your leg even more impossible!
2. Medications
Starting a new course of medication can often be frustrating. When you have no experience with this medicine, you may be oblivious to the possible side effects.
If your doctor has recently prescribed you medication that causes water retention, this could be the source of your swelling.
Hormones, such as oestrogen and testosterone, can cause Oedema. Other medicines like steroids, antidepressants, diabetes treatments and blood pressure regulators can also have the same effects.
3. Excessive Salt Consumption
Salt, also known as sodium, is an essential component of our diets. Dieticians recommended a daily sodium intake of no more than 6g of salt (2.4g sodium).
On average, this is equal to one teaspoon of salt. However, those who eat significantly more may experience bodily swelling. If you have an excessive build-up of salt that the kidneys cannot regulate, the body will send water to dilute it.
4. Pregnancy
Pregnancy can also cause fluid retention: this is caused by the pressure of your enlarging womb, increasing blood flow to the lower half of the body. However, this is typically only experienced during the later stages of pregnancy.
5. Underlying Health Conditions
Swelling may also be a warning sign for more serious, underlying conditions. If you are not suffering from an injury, are pregnant, taking a new medication or eating salt excessively, you may want to visit your doctor to discover the cause of your Oedema.
Heart failure makes it harder for blood to reach different body parts. As the legs, feet and ankles are furthest away from the heart, fluid may build up if the body cannot pump blood efficiently.
You may suffer from venous insufficiency, where valves in your leg veins function less effectively and cause water retention.
5 Ways to Find Relief
So, if you’re looking for a way to relieve your Oedema at home, we have listed five simple lifestyle changes that can help get your body back on track.
1. Purchase Compression Socks
Compression socks (or compression stockings!) are designed to alleviate circulation issues.
Typically, they are made with stretchy materials that fit closely on the legs to improve blood flow, preventing blood clots and conditions like deep vein thrombosis.
You can wear compression socks anywhere, any time. They squeeze your legs gradually to lessen the pain and swelling that comes with Oedema.
2. Elevate Your Feet
Elevating your feet above your heart has some scientific benefits! By keeping your foot lifted above heart level, you can use gravity to your advantage.
Any fluids pooling in your legs will be relocated as fresh, more oxygenated blood supplied by the heart has the opportunity to move in.
You can do this by sitting in a comfortable chair and using a pillow, stack of books or large catalogue to prop your feet up. Cover your stacking blocks with soft materials, like blankets, for maximum comfort!
3. Make Diet Changes
Reducing your sodium intake is an excellent way to manage swelling. Below are some high-sodium foods that, if you consume too much, may cause Oedema:
- Cured, salted meats such as bacon, frankfurters, ham, and sausages
- Cured, salted, canned fish such as anchovies, caviar, and sardines
- Frozen dinners, such as pizza
- Salted nuts and beans
Instead, you could try swapping these foods out for low-sodium alternatives:
- Fresh or frozen meats or poultry, such as beef, lamb, salmon or cod
- Low-sodium, canned fish or drained, water-packaged fish
- Eggs
4. Drink More Water
While this may seem contradictory advice because Oedema is a build-up of water, drinking more glasses will help to reduce your swelling. When the body does not have enough, it holds onto its current supply.
By drinking 8-10 glasses of water, you can help improve your kidney function! This water will then help reduce the swelling of mild Oedema whilst keeping you sufficiently hydrated.
5. Stay Active
Engaging in daily gentle exercise may help reduce your swelling. Sitting down for extended periods is one of the main ways to exacerbate your Oedema. Instead, spend some time pottering around your house.
Do some household chores you have been putting off. For example, organising your kitchen cupboards or dusting all your surfaces. You don’t have to go for a 5K run or a walk around the block: stand up for several minutes every hour.
