Your feet are the most physically active part of your body. Every day, they experience significant loads while supporting your weight and allowing you to walk, run, jump, and stand. The 26 bones and more than 100 muscles, tendons, and ligaments in each foot and ankle function as one mechanism, transporting you to your job, gym, and home. Because all of these feet activities add up to a lot of wear and tear, it's no wonder that swollen feet are one of the most common complaints.
Standing all day or wearing too-tight shoes can cause edema in the feet. Swollen feet, on the other hand, can have a variety of causes, some of which are serious and can indicate a larger health problem.
Below are 4 major causes of foot swelling you should know if you are tired of coming home with feet that feel like balloons.
1. Standing or sitting for many hours
Physicians, nurses, and others who work on their feet often complain that their shoes feel too tight at the end of the day. This happens because the muscles in your legs, ankles, and feet don't get a chance to contract when you're standing still, causing blood flow to your feet to slow down. People who sit for extended periods experience the same problem. Swollen feet are caused by reduced blood flow, making shoes feel tight and uncomfortable.
While annoying, end-of-day swelling typically doesn’t indicate serious health problems and should subside once you've moved around. If the swelling persists or you can't stand or sit for long periods, consider using compression stockings. Compression stockings function in the same way that walking does, but with a little more pumping activity to keep the blood flowing better.
2. Being overweight
Being overweight or obese has several health-related adverse effects, including swollen feet. One of the most prevalent causes of swelling in the feet is that they are just too large. When your belly has a lot of fat, this constricts circulation in the legs, causing pressure on your legs and making them swell.
Visit a foot care center to rule out other causes of leg edema, then try changing your eating habits and increasing physical activity to lose some of the excess weight. This will help reduce pressure on the legs and improve blood flow resulting in less leg swelling.
3. Hormonal fluctuations
You're probably well aware of how bloated you might feel in the week before your period. This feeling is caused by hormone fluctuations after ovulation. If you're experiencing swollen feet at this point in your cycle, it might be due to PMS. You will undoubtedly feel puffier or bloated. Swelling is usually more noticeable in the legs and feet because of gravity.
Swelling in different parts of the body, including your feet, can also be caused by hormonal changes related to hormonal contraception or hormone replacement treatment. Increase your water intake, limit salty meals, and don't skip exercises to reduce edema.
4. Consuming too much salt
When it comes to water retention, the sodium in salt is the largest culprit. Adults should consume no more than 2,300 mg of sodium per day, which is equivalent to a teaspoon of salt. Thing is that most of the sodium people eat comes not from the salt shaker but from processed and restaurant food, where it's hidden among a list of other ingredients. Prime sources include cold meats, processed snacks, frozen dinners, canned soups, bread, and salad dressing.
To reduce foot swelling, go easy on foods that are high in sodium. Instead, eat sodium-free foods like fruits, vegetables, nuts, seeds, or whole grains, and stay away from processed meals.
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