Causes and prevention of swelling - Nutritionist's Column Vol.114
Do you ever wake up with a swollen face or feel your legs feel heavy after a long time standing or sitting at work?
I would like to write about "swelling," which many people experience on a daily basis.
What is edema?
The human body is made up of approximately 60 % water, which circulates through cells and blood vessels to maintain the body's water balance, while delivering nutrients to cells and removing waste products.
However, when this balance is disrupted and water accumulates between cells, causing an abnormal increase, resulting in "swelling."
The medical term is called edema.
Swelling often occurs in the extremities, such as the face, feet, and hands, but can occur all over the body.
The main symptoms of edema include elastic swelling under the skin, weight gain, fatigue, and pain.
Tips to prevent swelling
There are many causes of swelling, but the main ones include excessive salt intake, lack of exercise, and hormonal imbalance.
You can prevent swelling in advance and alleviate symptoms, so if you are concerned about swelling, try the following methods.
Limit your salt intake
Salt helps maintain normal fluid balance in the body, as well as nerve and muscle function, promotes the secretion of gastric acid, and aids digestion.
However, excessive salt intake is one of the major causes of swelling.
The Ministry of Health, Labour and Welfare recommends a daily salt intake of 6.5g for men and 5g for women.
This is equivalent to about 1 teaspoon of salt.
To reduce your salt intake, try to keep the following in mind:
Food when eating out is often high in salt, so by cooking at home you can control the amount of salt you consume.
Let's reconsider how we use seasonings, such as using ones with less salt and making use of dashi and aromatic vegetables.
Choose salt that is low in sodium, high in potassium, and has a balanced content of minerals such as calcium and magnesium.
Check the back label.
These salts are low in sodium and rich in minerals such as potassium and magnesium.
Salt can be beneficial for maintaining good health if consumed wisely.
Be careful not to consume too much salt, and choose the type of salt that suits you.
Drink plenty of fluids
Lack of water can impair blood and lymph flow, causing swelling.
It's important to stay hydrated throughout the day.
Make a conscious effort to drink fluids even if you are not thirsty.
In addition to water and barley tea, herbal tea and mineral water are also recommended.
Be aware of potassium-rich foods that are effective in reducing swelling
Potassium promotes the excretion of sodium and is an effective nutrient in relieving swelling.
Eating foods that are high in potassium can help flush out excess fluid from your body.
・Food: bananas, avocados, spinach, carrots, potatoes, soybeans, kelp, hijiki, etc.
Get some exercise
Lack of exercise can lead to poor circulation and cause swelling.
Make it a habit to do an exercise that suits you, such as walking, jogging, yoga, or stretching.
If you are not used to exercising, it is recommended that you start with a short period of time and gradually increase the time.
Give yourself a massage
Massage improves blood circulation and is effective in reducing swelling.
Pay particular attention to massaging the ankles and calves, which are prone to swelling.
It is also recommended to use your thumbs to gently massage upwards, or to use a special massager.
Get enough sleep
Lack of sleep can disrupt hormone balance and cause swelling.
Aim to get about 6 to 8 hours of sleep every day.
It is important to refrain from using smartphones or computers before going to bed and to create a relaxing environment before going to sleep.
Swelling is a problem that many people face on a daily basis, but with the correct knowledge and countermeasures, you can live a comfortable life.
Swelling can be prevented and reduced by taking in adequate fluids, eating a balanced diet, and exercising regularly.
Also, if the swelling continues for a long period of time or is accompanied by other symptoms, it is important to consult a specialist as soon as possible.
By taking good care of your own body, you can enjoy comfortable days without swelling.
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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