How can workers who stand all day minimize foot pain and discomfort. What type of shoes are best for prolonged standing. Which stretches can alleviate muscle stiffness from standing. How to properly care for feet after a long day of work.

The Impact of Prolonged Standing on Foot Health

Working on your feet for extended periods can have significant consequences for your overall well-being. In the United Kingdom alone, lower limb disorders resulted in the loss of approximately 2.4 million workdays during 2009 and 2010. A 2014 survey conducted by the American Podiatric Medical Association revealed that half of the 1,000 American adults surveyed experienced some form of foot pain. These statistics highlight the pressing need for proper foot care among workers who spend long hours standing.

Foot discomfort can affect various professions, including restaurant cooks, hairstylists, teachers, and retail workers. By implementing a comprehensive foot care routine and selecting appropriate footwear, many of these issues can be prevented or alleviated.

Choosing the Right Footwear for Standing Jobs

Contrary to popular belief, flat-soled shoes are not ideal for jobs that require prolonged standing. According to Canada’s Occupational Health Clinics for Ontario Workers Inc., the optimal work shoe should have a heel elevated by at least ¼-inch but no more than 2 inches. This slight elevation helps distribute weight more evenly and reduces strain on the feet and legs.

Good arch support is another crucial factor in selecting work shoes. Proper arch support helps minimize weakness and soreness in the legs and feet. If your current shoes lack sufficient support, consider purchasing arch support insoles from a drugstore or athletic store to enhance comfort and reduce fatigue.

The Importance of Proper Shoe Sizing

Many individuals unknowingly wear shoes that are too small, leading to various foot problems. Ill-fitting shoes can impede circulation, increase the likelihood of blisters, and make standing or walking extremely uncomfortable. To ensure optimal fit, it’s essential to have your feet properly sized.

Dr. Johanna Youner, a board-certified foot surgeon and podiatrist in New York City, recommends being fitted for shoes later in the day. She explains, “Your feet are naturally larger at the end of the day. For some, buying shoes a half size larger to accommodate arch supports or custom orthotics can be tremendously helpful.”

Effective Stretches for Workers on Their Feet

Prolonged standing can cause muscles to become stiff and painful. Incorporating regular stretching breaks throughout the day can help alleviate discomfort and promote better circulation. Here are two effective stretches for workers who spend long hours on their feet:

Calf Raises

Calf raises are an excellent exercise to pump blood out of the feet and back into the body, reducing pooling and swelling. To perform calf raises:

1. Stand tall on the edge of a step or platform, engaging your core muscles.
2. Position the balls of your feet firmly on the step, allowing your heels to hang over the edge.
3. Raise your heels a few inches above the step, standing on your tiptoes, and hold for a second.
4. Lower your heels back to the starting position.
5. Repeat this movement 10 times.

Runner’s Stretch

The runner’s stretch is an effective way to lengthen and relax tightened muscles in the legs and feet. Follow these steps:

1. Face a wall and place your hands against it for support.
2. Extend one leg behind your body.
3. Push your heel towards the floor as far as comfortable.
4. Hold the stretch for a moment, then switch sides.
5. Repeat three times on each leg.

Post-Work Foot Care Techniques

After a long day of standing, it’s crucial to give your feet some much-needed attention. Here are three effective treatments to help your feet recover and prepare for the next day:

Ice Therapy

Dr. Lucille B. Andersen, a foot and ankle surgeon in Pleasanton, California, recommends ice therapy for reducing swelling and inflammation caused by prolonged standing. She advises, “Immersing the foot in a bucket with water and ice for 20 minutes works to combat the swelling and inflammation that prolonged standing creates in the foot.” This method can help accelerate the body’s natural healing process, provided you don’t have any vascular problems.

Foot Massage

Dr. Youner suggests using a tennis ball or baseball to give yourself a gentle foot massage. Roll your foot from heel to toe over the ball to stretch tight foot muscles and promote faster recovery. This simple technique can be easily incorporated into your evening routine.

Elevation

Elevating your feet above the level of your heart can help reduce swelling accumulated throughout the day. You can achieve this by propping your feet against a wall or resting them on a stack of pillows while lying down.

Recognizing When to Seek Medical Attention

While some degree of foot discomfort is common among workers who stand for long periods, persistent or worsening pain should not be ignored. Dr. Youner emphasizes, “Pain is a sign that something is wrong. Do not walk through pain.” If you experience increasing symptoms such as numbness, stinging, or tingling in your feet and toes, it’s crucial to consult a healthcare professional.

Chronic foot pain may be indicative of underlying conditions such as bone spurs, plantar fasciitis, or fallen arches. Early diagnosis and treatment can prevent these issues from becoming more severe and impacting your quality of life.

Understanding Common Foot Conditions

Workers who spend long hours on their feet are at higher risk of developing certain foot conditions. Being aware of these potential issues can help you identify symptoms early and seek appropriate treatment. Here are some common foot conditions that may affect individuals who stand for prolonged periods:

Plantar Fasciitis

Plantar fasciitis is a common cause of heel pain, resulting from inflammation of the plantar fascia – a thick band of tissue that runs across the bottom of the foot. This condition is often characterized by a sharp, stabbing pain in the heel, especially with the first steps in the morning or after long periods of standing.

Bone Spurs

Bone spurs are bony projections that develop along bone edges, often in joints. In the feet, they commonly occur in the heel or toes. While not all bone spurs cause symptoms, they can lead to pain and discomfort, particularly when standing or walking for extended periods.

Fallen Arches

Also known as flat feet, fallen arches occur when the arch of the foot collapses, causing the entire sole of the foot to come into contact with the ground. This condition can lead to pain in the feet, ankles, knees, and lower back, especially after long periods of standing.

Preventive Measures for Long-Term Foot Health

While proper footwear and regular stretching are essential for managing foot health, there are additional preventive measures that workers can take to maintain healthy feet over the long term:

Regular Exercise

Engaging in regular exercise, particularly activities that strengthen the muscles in your feet and legs, can help improve overall foot health. Consider incorporating exercises such as toe curls, ankle rotations, and calf stretches into your routine.

Maintain a Healthy Weight

Excess body weight puts additional stress on your feet and can exacerbate foot pain. Maintaining a healthy weight through proper diet and exercise can significantly reduce the strain on your feet and lower limbs.

Alternate Standing and Sitting

If possible, try to alternate between standing and sitting throughout your workday. Using a sit-stand desk or taking short sitting breaks can help reduce the cumulative stress on your feet and legs.

Proper Hygiene

Maintaining good foot hygiene is crucial for preventing fungal infections and other foot-related issues. Wash your feet daily, dry them thoroughly (especially between the toes), and change your socks regularly to keep your feet clean and dry.

Exploring Treatment Options for Chronic Foot Pain

For workers who experience persistent foot pain despite preventive measures, various treatment options are available. The most appropriate treatment will depend on the underlying cause of the pain and may include:

Non-Surgical Treatments

• Physical therapy to strengthen foot muscles and improve flexibility
• Custom orthotics to provide additional support and correct biomechanical issues
• Corticosteroid injections to reduce inflammation in specific areas
• Night splints to help stretch the plantar fascia while sleeping

Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can help reduce inflammation and alleviate mild to moderate pain. For more severe cases, prescription medications may be necessary.

Surgical Interventions

In some cases, surgical intervention may be required to address chronic foot pain. Conditions such as severe bunions or persistent plantar fasciitis may benefit from surgical correction when conservative treatments have failed to provide relief.

It’s important to consult with a podiatrist or orthopedic specialist to determine the most appropriate treatment plan for your specific condition. They can provide a comprehensive evaluation and recommend a tailored approach to managing your foot pain and improving your overall foot health.

If You Work on Your Feet: Shoes, Stretches, and More

The importance of foot care

Working on your feet all day can do a number on your feet, legs, and back. In the United Kingdom, around 2.4 million work days were lost in 2009 and 2010 due to lower limb disorders. A 2014 survey of 1,000 American adults from the American Podiatric Medical Association found that half of respondents lived with some form of foot pain. Much of this pain and discomfort could be prevented by wearing the right shoe for the job and following a daily foot care routine.

Whether you’re cooking on a restaurant line, cutting hair in a salon, teaching in a classroom, or folding T-shirts at a clothing store, making an extra effort to take good care of your feet and legs can go a long way toward staying healthy and happy.

Flat sole shoes may seem like the obvious choice if you work on your feet, but these shoes aren’t recommended for prolonged standing. According to Canada’s Occupational Health Clinics for Ontario Workers Inc. , your heel should be elevated by at least ¼-inch and should be less than 2 inches.

Work shoes should also provide good arch support. This helps reduce weakness and soreness in the legs and feet. If your shoes don’t provide enough support, you can purchase arch support insoles from a drugstore or an athletic store.

Many people wear shoes that are too small. This cuts off circulation to your feet, increases your chances of blisters, and makes walking or standing uncomfortable, if not unbearable. Getting your feet properly sized can help you make better decisions when it comes to purchasing shoes and reducing discomfort.

Johanna Youner, D.P.M., a board-certified foot surgeon and podiatrist in New York City, suggests being fitted for your shoes later in the day. “Your feet are naturally larger at the end of the day,” she says. “And for some, buying shoes a half size larger to fit arch supports or custom orthotics will be tremendously helpful.”

Muscles can become stiff and painful as you stand or walk all day. Stop every hour or so to stretch, relax, and lengthen tightened muscles.

Calf raises help pump blood out of the foot (where it has pooled while you were standing) and back to the body.

1. Stand tall on the edge of a step or platform, with your abdominal muscles pulled in.
2. Secure the balls of your feet firmly on the step with your heels hanging over the edge.
3. Raise your heels a few inches above the step as you stand on your tiptoes, and hold for a second.
4. Lower your heels back to even with the platform.
5. Repeat 10 times.

Another great stretch is the runner’s stretch.

1. Face a wall and place your hands against it.
2. Extend one leg behind your body.
3. Push your heel to the floor as far as it will go.
4. Hold for a moment to feel the stretch and then switch sides.
5. Repeat three times on each leg.

When you’re in the comfort of home, you can help your feet recover from the day and prepare for tomorrow. Try one of these treatments.

Ice your feet

“As much as people don’t want to hear it, immersing the foot — as long as the person doesn’t have vascular problems — in a bucket with water and ice for 20 minutes works to combat the swelling and inflammation that prolonged standing creates in the foot,” says Lucille B. Andersen, M.D., a foot and ankle surgeon in Pleasanton, California. “Each step we take or minute we stand, we are creating micro-damage that the body has to heal. Using ice is an easy, effective way to help the body heal faster.”

Massage your feet

Roll your foot from heel to toe over a tennis ball or baseball, Youner suggests. The gentle massage on your feet and arches will stretch tight foot muscles and help your feet recover more quickly.

Elevate your feet

Propping your feet above the rest of your body will help decrease the day’s swelling. You can place them against a wall or on a stack of pillows.

Make an appointment to see your doctor if the pain continues, gets worse, or you begin to notice increasing symptoms such as numbness, stinging, or tingling in your feet and toes. “Pain is a sign that something is wrong,” Youner says. “Do not walk through pain.”

You may have a condition such as bone spurs or plantar fasciitis. Bone spurs are a form of outgrowth, and plantar fasciitis is the result of damage or tearing in ligaments of the heel. Fallen arches can also contribute to your foot pain.

Learn more: Plantar fasciitis »

Q:

What treatments or medications are available for chronic foot pain?

Anonymous patient

A:

Treatment of chronic foot pain depends on the underlying cause. Some conditions, such as bunions, may require surgery to correct the problem. If the foot pain is caused by inflammation or arthritis, there are several medications that may help. Nonsteroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen or naproxen, decrease inflammation and relieve mild to moderate pain. For more advanced inflammation, your doctor may prescribe corticosteroids either as a topical cream or an oral tablet. Topical analgesic creams that are available without a prescription may provide relief. If your foot pain is related to a medical condition such as gout, osteoporosis, or rheumatoid arthritis, your doctor may prescribe medication specifically for these conditions.

Deborah Weatherspoon, PhD, RN, CRNA, COIAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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Stage 4 Chronic Kidney Disease: Life Expectancy and More

In stage 4 of chronic kidney disease, you have severe, irreversible damage to your kidneys. However, there are steps you can take now to slow or prevent the progression of kidney failure.

There are five stages of chronic kidney disease. Keep learning more about stage 4 kidney disease, how it’s treated, and what you can do to manage your health.

Doctors consider stage 1 and stage 2 early-stage chronic kidney disease. At these stages, the kidneys aren’t working at 100%, but they still work well enough that you might not have symptoms.

By stage 3, you’ve lost about half of the healthy kidney function, which can lead to more serious problems and symptom development.

If you have stage 4 kidney disease, your kidneys have experienced severe damage. Stage 4 is the last stage before kidney failure or stage 5 kidney disease.

Doctors use two tests to monitor your kidney functions and disease progression. The first is the estimated glomerular filtration rate or eGFR. This test is one of the most reliable methods to check kidney function.

The current formula, which will be changing soon, takes age, sex, ethnicity, and body size into account. Despite its high

When you have an eGFR of 15–29 milliliters per minute (ml/min), you have stage 4 kidney disease. This means your kidneys are not functioning as they should, and you are at the last stage before kidney failure.

eGFR may not be accurate in certain circumstances, such as if you are:

• pregnant
• overweight
• very muscular

In addition to an eGFR test, a doctor will likely order a urine test to check for albumin. Albumin is a protein found in the blood. Healthy kidneys do not allow the protein to pass into the urine. Its presence can help a doctor determine the severity of kidney disease.

They will also likely order an ultrasound or other imaging test to examine the kidneys and help determine the underlying cause.

In stage 4 kidney disease, symptoms may include:

• trouble concentrating
• nausea
• dry skin
• itching or numbness
• feeling tired
• headaches
• chest pain
• increased or decreased urination
• loss of appetite
• muscle cramps
• weight loss
• sleep problems
• shortness of breath
• vomiting

You may not experience all of the symptoms, but if you start to notice these symptoms starting, you may want to speak to a doctor. They will likely order blood and urine tests to

Stage 4 kidney disease can cause complications to your overall health.

Common complications of kidney disease include:

• high blood pressure (hypertension)
• anemia (low red blood cell count)
• mineral and bone problems
• heart and blood vessel problems
• poor nutritional health

Experts recommend a person with stage 4 or 5 kidney disease avoid pregnancy. This is due to the high risk of complications associated with the condition.

If you are living with stage 4 kidney disease, a doctor may recommend several treatment options. They will likely tailor treatment based on your needs. Some treatment strategies can include the following.

Monitoring and managing

In stage 4 kidney disease, you will likely see a kidney specialist (nephrologist) frequently to monitor your condition. The American Kidney Fund recommends a visit every three months.

To check kidney function and monitor the progression of the disease, a doctor will order eGFR blood tests and urine tests. They will also likely order tests to check for potassium and phosphate levels in the blood, as both of these can be too high or too low.

Your doctor will likely review your:

• cardiovascular risk
• immunization status
• current medications
• blood pressure

Slowing the progression

There’s no cure for stage 4 kidney disease, but there are therapies that can help slow its progression. This means monitoring and managing conditions such as:

• anemia
• bone disease
• diabetes
• edema
• high cholesterol
• hypertension

It’s important to take all your medications as directed to help prevent kidney failure and heart disease. Some medications and supplements a doctor may recommend include:

• blood pressure medications, such as ACE inhibitors
• calcium and vitamin D supplements
• diuretics
• erythropoiesis-stimulating agents (ESAs) or iron supplements
• medications for diabetes management

They will also likely recommend avoiding certain medications that may damage the kidneys, such as nonsteroidal anti-inflammatory medicines (NSAIDs).

Deciding next steps

Because stage 4 is the last stage before kidney failure, a healthcare professional will likely talk with you about that possibility. This is the time to decide on the next steps should that happen.

Kidney failure is treated with:

• dialysis
• kidney transplantation
• supportive (palliative) care

The National Kidney Foundation recommends starting dialysis when kidney function is at 15% or less. Once the function is less than 15%, you’re in stage 5 kidney disease.

Diet for kidney disease may depend on other comorbid conditions, such as diabetes. Talk with your healthcare professional about diet or ask for a referral to a dietician.

In general, a diet for kidney disease should:

• prioritize fresh foods over processed products
• have smaller portions of meat, poultry, and fish
• involve moderate to no alcohol consumption
• limit cholesterol, saturated fats, and refined sugars
• avoid salt

Phosphorus levels can be too high or too low, so it’s important to monitor them. Foods that are high in phosphorus include:

• dairy products
• nuts
• peanut butter
• dried beans, peas, and lentils
• cocoa, beer, and dark cola
• bran

If potassium levels are too high, you may need to cut down on the following:

• bananas, melons, oranges, and dried fruit
• potatoes, tomatoes, and avocados
• dark leafy vegetables
• brown and wild rice
• dairy foods
• beans, peas, and nuts
• bran cereal, whole wheat bread, and pasta
• salt substitutes
• meat, poultry, pork, and fish

Be sure to discuss your diet at every appointment with a healthcare professional. You may have to make adjustments after reviewing your latest test results.

Talk with your healthcare professional about which, if any, dietary supplements you should take and whether or not you should change your fluid intake.

There are other lifestyle changes to help prevent further damage to your kidneys. These include:

• Not smoking, if you smoke: Smoking damages blood vessels and arteries. It increases the risk of clotting, heart attack, and stroke. If you have trouble quitting, talk with your healthcare professional about smoking cessation programs.
• Exercise: Aim to exercise 30 minutes daily, at least five days a week.
• Take all prescribed medications as directed: In addition to taking all prescribed medications, ask your healthcare professional before adding over-the-counter (OTC) medications or supplements.
• See your healthcare professional regularly: Be sure to report and discuss any new and worsening symptoms with your healthcare professional.

There’s no cure for stage 4 chronic kidney disease. The goal of treatment is to prevent kidney failure and maintain a good quality of life.

Your prognosis will depend on several factors, including:

• age at diagnosis
• overall health and other health conditions
• how well you follow your treatment plan

A 2017 study notes that current life expectancy, while feasible to predict, is typically based on older data that may be up to a decade old.

However, they note that trends in outcomes are continually improving, indicating that treatments and therapies may be effective.

How long do you have to live with stage 4 kidney disease?

It is difficult to predict how long a person can live with stage 4 kidney disease, but factors such as age, comorbid conditions, and adherence to treatment can all improve your overall outcome and increase life expectancy.

Is Stage 4 kidney disease considered end-stage?

Stage 4 kidney disease is the last stage before end-stage kidney failure. Typically, once it advances to stage 5, you will need a kidney transplant or dialysis.

Can you live a long life with stage 4 kidney disease?

According to some experts, you can live a long, fulfilling life after being diagnosed with stage 4 kidney disease. Following your treatment plan and managing comorbid conditions can help improve your outcome.

Can your kidneys recover from stage 4 kidney failure?

Once your kidneys become damaged, they cannot get repaired. Doctors can replace the kidney with a donor’s kidney if one is available, but they cannot use medications or other methods to fix the kidney.

Is there a difference in prognosis by age?

In a 2017 study, researchers noted that both age and severity of kidney disease helped to predict outcomes. In general, they found that younger age and stage 1 or 2 kidney disease had the highest life expectancy while older age and stage 4 or 5 kidney disease had worse outcomes.

At any age, advanced kidney disease caused a decrease in life expectancy.

Stage 4 kidney disease is a serious condition. Careful monitoring and treatment can help slow progression and potentially prevent kidney failure.

At the same time, it’s important to make preparation for dialysis or kidney transplant in the event of kidney failure.

Treatment involves managing co-existing health conditions, monitoring for heart disease, lifestyle changes, and supportive care. It’s vital to see a kidney specialist regularly to monitor your condition and slow the progression of the disease.

How to remove water from the body – effective ways, recommendations

It is very important to properly cool down and drink water during the day, especially when you are in a hot environment: summer heat, overheated house, sports, sauna, hammam. Ending the shower with cold water can be very helpful in lightly refreshing and strengthening the body, especially if water retention is due to heat.

There are several simple tricks to remove excess fluid from the body:

• Improved blood circulation. Do not wear overly tight clothing and avoid prolonged standing. Sleep with your feet resting on a small pillow.
• Salt restriction . Try not to eat a lot of salty foods (crackers, chips, etc.), reduce the amount of salt in your daily diet.
• Sufficient water intake . Despite the fact that it seems paradoxical, water regulates the excretory system. Remember to drink at least 1.5 liters of fluid daily. Moreover, it can be not only drinking water, but also herbal decoctions, teas, soups, fruit waters with natural flavors.
• 
  Physical exercise . Body movement increases the metabolic rate, stimulates blood circulation and therefore improves fluid excretion. It can be walking, cycling, swimming, fitness classes.
• 
  Refusal of alcohol and diuretic drinks . Strong drinks containing alcohol contribute to dehydration and water retention in the body. Black tea, coffee, beer, low-alcohol products and carbonated water have a diuretic effect. In this case, the body, fearing dehydration, begins to accumulate water.
• Lymphatic drainage . Lymphatic drainage massage is a classic that always helps with water retention.

Diet and normalization of nutrition

Incorrect eating habits are one of the important factors leading to the accumulation of fluid in the body. Consider the main ones, as well as ways to fix the problem.

► Salt

This mineral is the number one enemy for water retention! It encourages the body to store fluid in the tissues. The first reflex that needs to be brought up is to significantly reduce the amount of salt in the diet. Doctors advise eating 4 to 6 grams of salt per day.

It is recommended to avoid adding salt when cooking and to limit the consumption of industrial foods. Replacing this seasoning with spices or herbs will help improve the taste of food without the risk of excess water for the body.
There is a whole list of foods that should be avoided due to their high salt content. Cheese, cold cuts or the classic chips are among the overly salty foods that you should cut out of your daily routine if you want to get rid of water. They can be replaced with low-salt vegetable chips, boiled ham, or low-salt cheeses such as Emmental.

It should also be borne in mind that salt is not only an enemy because of water retention: its excessive consumption is the cause of many serious diseases, such as hypertension or stroke.

► Protein

When protein is deficient, blood containing more than 60% water will contain too little of it. Water will be attracted to tissues where the concentration of nutrients is higher. As a result, swelling may occur in the abdomen and legs. On a high protein diet, the liver produces albumin, which prevents water from seeping into and accumulating in tissues. Too low blood protein levels are a common cause of water retention in vegans.

At every meal, morning, afternoon and evening, be sure to fill your plate with foods rich in animal or vegetable proteins (tofu, legumes, cereals). Choose white meat and fish, and plant-based proteins such as soy.
On the other hand, deli meats, which, despite their high protein content, are very salty, should be avoided.

► Fiber

Increase your intake of foods rich in dietary fiber and water. This will prevent excess fluid in the body. Indeed, whole grains and legumes (whole rice, quinoa, lentils) contain fiber to regulate the digestive system and fight constipation, as well as essential minerals to drain and stimulate the excretion of water by the kidneys.

► Water

According to the world’s leading organizations, the recommended daily intake of water, including meals containing liquid, is an average of 30 ml per 1 kg of body weight.
Eating water-rich vegetables such as cucumbers, radishes, lettuce, zucchini, celery, green cabbage, and peppers helps to stay hydrated and remove water from the body.

Likewise, water-rich fruits such as watermelon, tomato, strawberry or melon are among the recommended foods to prevent water retention.
Some vegetables promote drainage and allow water to drain. Among them are ginger, celery, fennel, artichokes, asparagus or carrots. In addition, citrus fruits such as lemons, grapefruits or oranges, rich in antioxidants (vitamin C and flavonoids), promote fluid evacuation. The acidity of these fruits will also help regulate your sodium load.

Blueberries, raspberries, blackberries, eggplants, beets contain anthocyanins – antioxidant compounds responsible for protecting the body’s venous walls and strengthening the immune system to combat excess water. Pineapple is ideal for combating water retention due to the enzyme bromelain, which has anti-inflammatory and decongestant effects.

► Carbohydrates

Cut down on foods that contain high levels of glucose, such as white bread, flour, and sweet pastries, which contribute to water retention in the body.
Due to the high sugar content, alcohol does not remove fluids well, which is compensated by its delay and dehydrates the body. Stopping or reducing alcohol consumption will help get rid of accumulated water. Replace alcoholic beverages with fruit juices, green tea, or water flavored with lemon, cucumber, mint, and ginger, known for their natural diuretic properties.

Nutritionists advise to beware of soft drinks containing aspartame and its additives, which are water traps. Same effect for yogurts and low-fat white cheeses. These products contain not only aspartame, but also casein, which is a real sponge.

► Potassium and sodium balance

Consuming foods rich in potassium helps regulate sodium levels in the body, which is responsible for water retention. Potassium is found, in particular, in avocados, pistachios, bananas, sweet potatoes or walnuts.
Naturopaths advise eating supplements containing fucus, dandelion, sweet clover, ginkgo biloba, and seaweed, plants that work great for removing fluid.

Eat foods or supplements containing potassium and magnesium. These two extremely valuable minerals actively influence the water-electrolyte and acid-base balance.
There is also a special diet that removes fluid from the body. The most well-known options for speeding up the withdrawal of fluid are milk and kefir diets.

Physical exercise

Physical inactivity, sedentary lifestyle, low physical activity slow down metabolic processes, which leads to stagnation of fluid and its accumulation in tissues.
Do not forget to do gymnastics every morning, regularly load your body with various physical activities.
Fitness, running, walking, swimming, water aerobics, yoga, cycling and other sports practices improve blood circulation and lymphatic circulation, which helps to remove fluid from the body.

Baths and other healing procedures

☘ Baths

A bath with salt and soda will help to remove water from the body at home overnight. To do this, fill the bath with warm water (not higher than 38 degrees), add 0.5 kg of salt and 200 g of baking soda. You need to take a bath for 10 minutes, after which you need to dry your body with a towel and lie under a blanket for 40 minutes to sweat. After the procedure, take a shower.

☘ Saunas and baths

Visiting a sauna or bath helps to remove excess fluid and harmful toxins from the body. The effect of the procedure is to activate metabolic processes and stimulate blood circulation under the influence of high temperature. A person sweats profusely, and with sweat the body leaves excess fluid. If there are no contraindications, then you can go to the sauna or bath once a week. Start sessions with 5 minutes and then gradually increase the amount of time.

☘ Detox wraps

There are many methods – mud, algae, honey and cream wraps that help remove excess fluid from the body. Thanks to the effects of the products used, fluid and toxins are naturally eliminated through perspiration and lymph.

Other helpful tips

When the above methods don’t work, it’s worth trying other solutions.

✦ Apparatus methods. Hardware lymphatic drainage, pressure therapy and other methods carried out using modern technological equipment in beauty salons, spas and other aesthetic cosmetology establishments provide stimulation of lymph flow and cleansing the body of toxins and excess fluid.

✦ Manual Lymphatic Drainage . One of the methods that effectively allows you to remove intercellular fluid from the abdomen, legs, face and other parts of the body. This is a massage that involves stimulating the movement of lymph, the fluid that circulates in the lymphatic vessels. The purpose of drainage is to remove excess fluid, so it is very effective at water retention. Drainage is carried out using a neutral oil, a “slippery” base in the form of a special cream with natural draining active ingredients.

A series of products “Typhoon” is designed for weight loss and cellulite control. Anti-cellulite cream is able to drain the skin and help expel water. The cream contains an antioxidant active ingredient – algae extract, which has a draining effect. The cream can be used as an independent remedy, as well as in wrapping procedures.

Phlebologists explain that water retention is 100% due to poor circulation, water seeps out of the capillaries and into the tissues. By really cleaning the tissues, we remove subcutaneous fluid, losing a few centimeters on the hips and legs, and also get rid of the “orange peel” effect on cellulite.

The use of the cream promotes weight loss due to the removal of excess fluid and toxins, improves blood circulation, has an effect on maintaining skin tone and against cellulite.

✦ Dietary supplements and herbs. Some plants have proven effective against water retention. You can include them in your daily diet. Acting on the liver, kidneys and lymphatic system, they are able to expel excess water from the body, activating blood microcirculation.

Green tea, goldenrod, dandelion, red vine, orthosiphon (or Javanese tea), as well as green algae – chlorella and spirulina have a similar effect. They stimulate the liver, kidneys and lymphatic system, helping to reduce water retention. These plants in the form of herbal tea, infusion or dietary supplement are easy to find in specialized health food stores, pharmacies or online stores, including ours.

Recommended as a dietary supplement to the diet for various diseases of the liver, spleen, pancreas, inflammation of the lymph nodes, constipation, furunculosis, rash. Herbal tea from dandelion has a beneficial effect on water-salt metabolism, promotes the release of harmful substances and excess fluid from the body, relieves edema, and normalizes blood sugar levels.

Dietary Supplement is a product in the form of convenient and easy-to-swallow capsules designed for people who want to remove fluid from the body and achieve a slim figure. As part of the recipe, spirulina algae powder (Phycocyanin Spirulina) + chlorella algae (Chlorella Vulgaris) powder, which contribute to the processes of fluid reduction. The supplement is recommended for combating cellulite, eliminating puffiness, controlling body weight, and is equally suitable for both women and men.

Total swindle: what are the dangers of edema | Articles

Edema spoils the lives of many people. It is believed that the absence of bad habits, physical activity, proper nutrition and proper sleep minimize this problem. However, the causes of edema can be very diverse – from an allergic reaction to chronic diseases. Not always only the wrong way of life provokes this phenomenon. What diseases edema testify to, why it is impossible to self-medicate, and whether it is possible to put a swollen face in order in a short time – in the material of Izvestia.

The main causes of edema

Doctors emphasize that edema is not a disease. In scientific terms, this is a syndrome of certain pathological conditions, which are characterized by excessive accumulation of fluid in the soft tissues of the body.

– Edemas differ in the nature of their appearance. They can be localized (accumulation of fluid in a certain place, caused by a temporary disruption of lymph circulation) and generalized (such edemas have the largest area) , – says Andrey Ryabkov, a therapist at the Budu online health management service.

Photo: Getty Images/Oksana Kalinina

According to Denis Prokofiev, , a cardiologist, general practitioner, holder of the Moscow Doctor status, in the case of local edema, we are talking about individual areas of the body, such as arms, legs or lips. And with generalized people complain that the whole body is swollen or, say, both legs, arm and face. Of course, this phenomenon indicates a more serious problem to be determined by a specialist. “Simple” edema – when a lot of fluid accumulates in the body for various reasons (malnutrition, alcohol hangover) – are not as terrible as those that indicate the pathology of individual organs or the presence of serious inflammatory processes.

– There is, for example, angioedema (or Quincke’s edema), which occurs directly with an allergic reaction. There is a hydropericardium – the so-called dropsy of the heart. And with hydrothorax, pulmonary edema occurs. With ascites, a large amount of fluid accumulates in the abdominal cavity, – Prokofiev lists.

Most people most often experience peripheral edema, for example, when the legs literally swell from excess fluid. According to the cardiologist, the reasons for this may be associated with problems with lymph flow and venous blood supply. Doctors, conducting an examination, also distinguish two more types of edema – physiological and pathological. In the first case, salty foods, alcohol, tight shoes, and work “on your feet” most often become provoking factors. But pathological edema can be caused by allergies, inflammatory diseases, kidney failure, poisoning, and other equally serious causes.

Photo: RIA Novosti / Pavel Lisitsyn

– It seems to many that edema is very easy to diagnose: we see that an arm or leg increases in size, and when you press them, a characteristic trace forms. But in addition to the obvious, there are also hidden swelling of the internal organs, which are more difficult to recognize, warns Prokofiev.

The doctor advises to pay attention, in particular, to weight gain, heaviness in the arms and legs, and even if there is no visible swelling yet. A person sometimes does not even make a connection between edema and problems of internal organs. Sometimes, instead of seeking help from specialists, people self-medicate – for example, without understanding the reasons, they take diuretics (diuretics).

— For some reason, everyone considers edema to be solely a problem of the kidneys. This is far from true. The task of doctors is to understand whether a person has a disease that caused swelling or not; is it physiological or pathological edema, says Denis Prokofiev.

According to Prokofiev, of course, diuretics are one of the leading classes of drugs aimed at combating fluid accumulation. But they all have very clear indications and should only be used under medical supervision.

Photo: RIA Novosti/Sergey Averin

“Especially if the edema is a pathological condition, it is important to fight not only to remove excess fluid from the body, but also to find and treat the cause that caused this edema,” warns Denis Prokofiev.

It is necessary to seek medical advice. First comes the history taking. Specialists find out whether a person had injuries and surgical interventions, whether there are endocrine disorders, whether the patient abuses alcohol, whether he suffered acute infectious and viral diseases – all this is of great importance.

— Diagnosis of edema includes, first of all, a diagnostic search: complete blood count, complete urinalysis, biochemical blood test, ultrasound of the abdominal cavity, echo of the heart, ultrasound dopplerography of the veins and arteries of the lower extremities, says Denis Prokofiev.

Sometimes an experienced doctor can guess the diagnosis just by looking at the patient. According to Andrei Ryabkov, swelling of the legs often occurs with varicose veins, appear with certain heart diseases (with heart failure), as well as with diseases of the lymphatic system. A swollen face in the morning, in particular, indicates the manifestation of chronic kidney disease. General swelling of all body tissues is observed with a decrease in thyroid function (hypothyroidism).

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Expectant mothers also develop edema, most often due to hormonal changes. The problem should be solved under the supervision of a doctor who leads the pregnancy. If there are no special recommendations, then women “in an interesting position” are usually advised to observe the daily routine, if possible not to avoid physical exercises, walk more in the fresh air, establish a drinking regimen and eat right.

Why alcohol makes your face swell

Alcohol lovers will not let you lie: edema often appears after drinking fun drinks. And all because alcohol delays the excretion of fluid. The result, as they say, is on the face – this is known, for example, from cartoons and memes.

— We say “alcohol” but we mean “ethyl alcohol”. It actually “spreads” throughout the body, accumulates in soft tissues and, accordingly, delays the excretion of fluid. Thus, due to improper distribution of fluid, edema is formed, – says Denis Prokofiev.

As a result of a hangover, a person feels thirsty, and since water is retained in the body during this difficult period, the alcoholic is dissatisfied with his reflection in the mirror. Unfortunately, not only the appearance suffers. According to the cardiologist, blood flow is disturbed, vasospasm occurs, the blood becomes very viscous, which has an extremely negative effect on the entire body as a whole.

Photo: Getty Images/Olga Ihnatsyeva

— After drinking, it is important to replenish the lost trace elements. Therefore, it is recommended to drink mineral water so that the blood, in simple terms, thins a little. Then it will be possible to slightly soften the effect of vasospasm , continues the general practitioner.

Foods with a high salt content also retain water in the body: smoked sausages, sausages, sausages, vegetable preparations. Not everyone is ready to give up such delicacies, but limiting salt intake is important when it comes to treating edema.

— Worldwide medical practice is such that salt should be treated like a seasoning and its consumption should be kept to a minimum. Moreover, if earlier its recommended amount was 5 g per day, then this rate was reduced to three. Some experts even advise to completely abandon salt, if possible – it is still contained in any product , explains Prokofiev.

Dermatologist Natalia Zhovtan warns: the use of foods with excessive salt content retains water, resulting in puffiness that is detrimental to beauty in the area around the eyes. Sooner or later, this will lead to stretching of the skin, so-called sagging in the delicate zone will occur, and this cannot be corrected.

Photo: RIA Novosti/Evgeny Biyatov

How the cold improves the appearance

In cases where swelling, as they say, is not criminal, you can bring yourself back to normal with the help of some simple life hacks. Products that remove excess water from the body will come to the rescue.

– Primarily citrus fruits such as lemon. It also helps to reduce pressure. It is good to use cranberry juice or fruit drink. They have a good diuretic effect, it is a natural natural diuretic. Cranberries are often used in the treatment of cystitis. It has an antispasmodic effect, but also has a positive effect on edema, says Denis Prokofiev.

The doctor advises against limiting yourself in water. By the way, its required amount per day is about 2 liters. Water is needed not only for life support, but also for the elimination of toxins.

In case of edema, tight clothing and shoes should not be worn to avoid disturbances in lymph flow and blood flow. If a thing pinches the body, then this can lead to stagnation of the lymph, Andrei Ryabkov emphasizes.

Photo: Getty Images/bymuratdeniz

— An uncomfortable or too low pillow can also cause slight swelling of the face and eyelids after sleep. However, a light lymphatic drainage massage of the face and morning exercises will help to quickly cope with such swelling, if they are not associated with any disease , says the therapist.

According to dermatologist Natalia Zhovtan, swelling under the eyes can be caused, in particular, by a genetic predisposition – a special structure of the organ of vision. In this case, cosmetics are sometimes powerless. Sometimes swelling occurs as a result of lack of sleep, as well as improper care – the use of inappropriate products that retain moisture and prevent the evaporation of fluid from the skin surface.

– The most popular way to deal with swelling under the eyes – patches. Initially, these devices were intended for the delicate, sensitive area around the eyes, and their action was aimed precisely at improving the condition of the skin associated with puffiness. Over time, in addition to decongestant components, others began to be added to them, for example, designed to smooth out wrinkles, says Zhovtan.

The dermatologist believes that the patches have some effect, but they cannot be called a magic remedy. Moreover, the skin is a protective organ, the task of which, in particular, is to “defend” us from foreign chemicals. The components added to the patches are simply not able to penetrate into its deeper layers.

Photo: Getty Images/Dima Berlin

— However, if the patches are stored in the refrigerator at a temperature of 11-12 degrees, they will give a refreshing and decongestant effect, since the blood vessels will narrow from the coolness , says the dermatologist.

Cold is considered an excellent ally in the fight for beauty. The dermatologist advises to wipe the face with an ice cube based on a decoction of herbs, green tea, chamomile, parsley extract. Again, due to the low temperature, the vessels narrow and the swelling goes away. You need to use the cube along the massage lines – from the inner corner of the eye to the outer one along the upper eyelid and from the outer to the inner one along the lower one with a slight pressure. Two circles are enough for the puffiness to go away. However, doctors advise to apply this advice with caution so as not to harm health.

— Constriction and relaxation of blood vessels, increased microcirculation during cold procedures and compresses really lead to narrowing of edema. But you can use the cold only for a short time – no more than 30 seconds. Otherwise, you can earn neuritis – in other words, you will chill your facial nerve , – says the general practitioner.

Photo: RIA Novosti / Denis Abramov

Natalia Zhovtan gives an excellent assessment of the use of serums with special formulas that stabilize the condition of the skin around the eyes. Due to the light texture, such preparations do not overload delicate skin. It is only necessary to determine the indications. A special massager in the form of a small roller helps well, but it is better to cool it before use.

However, the most important and necessary advice is the observance of sleep and rest.