Causes of winter swelling and simple self-care methods ~ Nutritionist's Column Vol. 126

The cold is really starting to set in.
Winter is a season when swelling is common due to the cold and poor circulation.
Swelling not only looks unpleasant, but can also cause poor health if left untreated, so it's important to take proper measures.

What causes swelling?

Swelling, medically known as "edema," is a condition in which excess fluid accumulates in the body, causing the skin and tissues to swell.
It is common to feel swelling, especially in the feet, face, wrists, and ankles.
Women are particularly prone to swelling due to hormonal influences and cold weather.

The main causes of swelling in winter are:

Poor circulation due to cold and chills

Cold weather causes blood vessels to constrict, reducing blood and lymph flow.
This causes fluid to accumulate between the cells, resulting in swelling.

Cold also causes muscles to stiffen, reducing their pumping action and further impairing blood circulation.
The lower body is particularly susceptible to the effects of gravity, making it difficult for blood to return to the heart, and fluid tends to stagnate at the feet. 

Lack of hydration

During cold weather, it is difficult to sweat and you don't feel thirsty, so you tend to not drink enough fluids.
This causes the body to retain fluids, resulting in swelling. 

lack of exercise

In winter, people tend to be less active and blood and lymph flow tends to become sluggish.
This reduces fluid metabolism and makes you more susceptible to swelling.

Also, if you work standing up and stay in the same position for a long time, moisture tends to accumulate around your feet.
The calf muscles are often called the "second heart" because they play an important role in returning blood to the heart. However, if you stand for long periods of time, your muscles will not move properly, and blood and lymphatic circulation will become stagnant.

What happens if you leave swelling untreated?

If swelling is left untreated, it will not only affect your appearance, but it can also make you feel sluggish, tired, and heavy.
Furthermore, poor circulation and sensitivity to cold can worsen, leading to chronic swelling.

If swelling persists for a long time, it may be a sign of underlying heart or kidney disease, so early intervention is important.

Easy ways to relieve swelling

Warm up with hot drinks

When you wake up in the morning or when you want to relax, drinking hot water or herbal tea will warm your body and promote blood circulation.
In particular, we recommend ginger tea and rooibos tea, which has a diuretic effect.
Warm drinks are also effective in reducing swelling.

Take a foot bath or a warm bath

Foot baths are very effective in promoting blood circulation.
Soaking your feet in lukewarm water ( 38-40 °C ) for 10-15 minutes improves blood circulation.
Additionally, adding magnesium chloride, ginger, or aromatic oils to a foot bath can enhance the relaxing effect and help reduce swelling.

Heel raise and lower exercise (easy exercise)

Standing heel raises and lowers your calf muscles to improve blood flow.
This simple exercise can be easily done at work or at home, and is effective in between standing shifts.

Lymphatic massage

Even a light massage of your ankles, calves, and thighs can help reduce swelling.
Use your hands in a circular motion to help drain lymph from bottom to top.
It is more relaxing and effective if you do it after a bath when your body is warm.

Elevate your feet slightly when sleeping

When you sleep, place a cushion or towel under your feet to elevate them slightly, which will help blood return to your heart.
This method is especially recommended for those who work standing up and are prone to swelling in their feet.
It can reduce swelling overnight.

Maintaining salt and water balance

Too much salt intake can cause swelling.
You can prevent swelling by limiting your intake of heavily seasoned and processed foods, and by reducing the salt content of miso soup and hot pot dishes.
Also, drinking plenty of fluids and drinking room temperature or warm drinks rather than cold water will help prevent your body from getting cold and swelling.

Eat foods that are high in potassium

When excess sodium accumulates in the body, it can disrupt the fluid balance and cause swelling.
Potassium is an important mineral that helps excrete excess sodium and promotes water metabolism.
Therefore, actively consuming foods rich in potassium is effective in reducing swelling.
Also, since potassium dissolves easily in water, it is recommended to consume it through soups that contain the liquid, or through dishes that use dried potassium.

[Foods that are high in potassium]
Hijiki seaweed, spinach, natto, taro, banana, avocado, etc.

Improving swelling through lifestyle habits

Swelling is a symptom that can be easily improved through daily living.
By incorporating self-care measures, keeping your body warm, and getting moderate exercise, you can reduce the feeling of swelling.
Let's adopt some easy methods to achieve a healthy and toned body.

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GRØN's welcome set includes a warming Japanese herbal soup and a plant-based protein blend that includes turmeric, a member of the ginger family.

▼Protein recommended for beginners▼
STARTER SET Starter Kit | Welcome Set

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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara

She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities 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 holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.

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