The underlying causes of edema and key nutrients that can help shrink swollen ankles and legs.
Peripheral edema occurs when fluid builds up in the tissues of the feet, legs, ankles, arms, or hands. This can cause pain, tenderness, and heaviness, while the skin may appear stretched and scaly due to swelling beneath it.
Swollen ankles and legs (edema) are often caused by poor circulation, high blood sugar, vein problems, and even liver disease, among other issues.
To eliminate edema, ensure you're getting enough Vitamin B1, which provides energy for the sodium-potassium pump that regulates fluid in your cells.
Potassium is also vital, but can be challenging to get enough through diet alone. Aim for 4700mg daily by eating large salads, avocados, and using electrolyte powders.
Damage to the veins or vascular system can prevent fluid from escaping the tissues. Diosmin, a flavonoid from citrus peels, can help improve circulation in these cases.
Magnesium supports fluid regulation, kidney function, and muscle performance. Sources include seeds, leafy greens, and magnesium taurate supplements.
Omega-3 fatty acids reduce inflammation and improve lymphatic flow, but eliminating sugar, refined carbs, and junk foods is essential, as nutrients alone cannot address the root causes.
Liver congestion is another common culprit behind swollen ankles and legs. This can often be resolved with milk thistle, a time-tested herb known for its liver-cleansing properties.
My philosophy is that its best to get your nutrients from food. But in some cases of severe deficiency, supplements can make a huge difference.
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High quality supplement suggestions:
? Vitamin B1: https://iherb.prf.hn/l/QLB4bNl/
? Potassium & Magnesium:
https://iherb.prf.hn/l/xEeZLaD/
? Diosmin: https://iherb.prf.hn/l/o3kZGmJ/
? Quality Omega 3-s:
https://www.performancelab.com/products/omega-3?a_aid=667bf5a54b917&a_cid=f4c3e754
? Milk Thistle: https://iherb.prf.hn/l/55MgoJV/
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Timestamps:
⏰ 00:00 - What Causes Swollen Ankles & Legs
⏰ 00:50 - Nutrients To Eliminate Swollen Ankles & Legs
⏰ 07:51 - Nutritional Checklist
⏰ 08:51 - Other Ways To Shrink Swollen Feet & Legs
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Tags: #swollenfeet #swollenankles #edema
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Written & Narrated By Ryan Taylor (Real Voice)
Graphics Credits: Vecteezy.com, Freepik.com, Hannah Taylor
? Making life enhancing videos is extremely important to me. I love sharing useful knowledge with you. Please let me know if there are any natural remedies or topics you wish for me to research. See my other videos on healthy foods for more info.

? I wish you great health, wealth and happiness.
Ryan Taylor BSc (Hons) Bio:
Ryan Taylor is a self-taught nutritionist from the United Kingdom. After graduating in 2015 and obtaining his degree in Computing Science, he discovered his passion for biology and physiology, and pivoted into the field of nutrition. Since then he has produced over 1000 educational videos covering various topics related to "the science of life", with the continued intention of both sharing and gaining a greater understanding of the human body.
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