Menopause, menstruation, and constipation are risk factors for fluid retention. These factors, together with a routine of inactivity, a poor diet, and hormonal changes, can be some of the main things that affect our blood circulation, leading to heavy legs and swollen ankles.<\/p>\n
Luckily, there is a solution to this problem.<\/p>\n
Stay more hydrated. <\/strong>Drink water, teas (they\u2019re best with a squirt of lemon), milk, and broths. Our body is intelligent and if it detects that it has too little fluid, it retains what it thinks it needs.<\/p>\n Mediterranean diet<\/strong>. A diet rich in fruit, vegetables, legumes, nuts and whole grains helps prevent constipation, which makes poor circulation even worse. <\/strong><\/p>\n Eat more potassium. <\/strong>Increase your consumption of potassium-rich foods (bananas, legumes, spinach, avocados, mushrooms), as they help reduce sodium. <\/strong><\/p>\n Reduce your salt intake. <\/strong>Reduce or eliminate it because it attracts water. The more salt you eat, the more fluid you will retain. The WHO recommends having 5g per day (2 teaspoons). <\/strong><\/p>\n Exercise. <\/strong>Working out at least 30 minutes per day is ideal. Dancing, walking, swimming, or cycling (or using the elliptical) helps to stimulate circulation and prevent leg discomfort. <\/strong><\/p>\n Change your posture. <\/strong>Avoid sitting for too long. Blood pools in our legs and our blood vessels weaken, making it difficult for blood to return to our heart.<\/p>\n Give yourself a massage. <\/strong>Massage your legs twice a day with lotion. Combine upward movements with your whole hand with \u2018kneading\u2019 ones. Spend 5 minutes on each leg.<\/p>\n Natural remedies<\/strong>. Ginger, horsetail, and dandelion are diuretic plants that boost circulation. Ingest them as powder, infusion, or capsules, respectively.<\/p>\n Sources:<\/em><\/p>\n World Health Organization<\/p>\n International Union of Phlebology<\/p>\n Salud de las piernas e insuficiencia venosa cr\u00f3nica (Leg health and chronic venous insufficiency)<\/em>. II CinfaSalud Study<\/p>\n","protected":false},"excerpt":{"rendered":" Too much salt and a sedentary lifestyle can hinder circulation in our lower body. Menopause, menstruation, and constipation are risk factors for fluid retention. These factors, together with a routine of inactivity, a poor diet, and hormonal changes, can be some of the main things that affect our blood circulation, leading to heavy legs and swollen ankles. Luckily, there is a solution to this problem. Habits that help purify our bodies Stay more hydrated. Drink water, teas (they\u2019re best with a squirt of lemon), milk, and broths. Our body is intelligent and if it detects that it has too little fluid, it retains what it thinks it needs. Mediterranean diet. A diet rich in fruit, vegetables, legumes, nuts and whole grains helps prevent constipation, which makes poor circulation even worse. Eat more potassium. Increase your consumption of potassium-rich foods (bananas,..<\/p>\n","protected":false},"author":1,"featured_media":5409,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[137],"tags":[1175,1195],"class_list":["post-5401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-activity-and-health","tag-habitos-saludables-en","tag-healthy-habits-2"],"_links":{"self":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/5401"}],"collection":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/comments?post=5401"}],"version-history":[{"count":1,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/5401\/revisions"}],"predecessor-version":[{"id":5402,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/posts\/5401\/revisions\/5402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/media\/5409"}],"wp:attachment":[{"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/media?parent=5401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/categories?post=5401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/es.preblogwp.inditex.inithealth.com\/en\/wp-json\/wp\/v2\/tags?post=5401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}