Number 3. Heart Failure.
Prolonged high blood pressure forces the heart muscle to overcompensate by thickening and enlarging, but when this eventually fails, it leads to heart failure. Blood backs up in the veins instead of being pumped properly, increasing pressure that causes fluid leakage and edema in the lower legs, ankles, and feet.
Number 4. Liver disease.
A sick liver, such as in cirrhosis, may not produce enough albumin, a protein that prevents fluid from leaking out of blood vessels. This leads to fluid pooling in your legs, ankles, and feet.
Number 5. Kidney disease.
In chronic kidney disease, damage to tiny kidney filters (nephrons) causes excessive albumin to leak into the urine. Without albumin, excess fluid from the blood vessels can seep into body tissues, resulting in swelling that manifests in the feet.
In addition, certain medications can cause swelling in the ankles and legs as a side effect, such as blood pressure drugs, anti-inflammatory drugs, diabetes medications, hormonal treatments, some antidepressants, steroids, and cancer drugs.
As a result of a poor diet, health conditions, and medication, nutrient deficiencies can develop. The lack of these 5 nutrients can cause or worsen swelling in the legs, ankles, and feet, but replenishing them can help alleviate the edema.
Three of these nutrients are vitamins, 1 is a mineral and the last one is a healthy fat – can you guess what they are?
Let’s begin with Number 5, “Vitamin B1”.
If you don’t get enough vitamin B1, also known as thiamine, it can cause swelling in your legs and feet in several ways.
First, a thiamine deficiency leads to fluid buildup around your heart, making it hard for your heart to pump blood properly. This causes blood to pool in your veins, resulting in leg swelling.
Lacking thiamine long-term may cause heart failure symptoms like hand or foot swelling. Studies show that up to 1 in 3 people with congestive heart failure have a thiamine deficiency.
Small randomized studies have found that giving adequate amounts of vitamin B1 supplements to heart failure patients, improved their heart function and reduced swelling, regardless of what originally caused their heart failure.
Next, beriberi, a disorder caused by severe thiamine deficiency, has a cardiovascular form called wet beriberi. It causes leg swelling, a fast heart rate, and shortness of breath.
Vitamin B1 is water-soluble; This means your body doesn’t store it for long. It gets used up or excreted quickly, so you need to replenish it regularly.
Great sources of thiamine include pork, fish (salmon, tuna), seaweed, seeds (sunflower seeds, flaxseeds), legumes (black beans, lentils), as well as whole grains, green peas, asparagus, macadamia nuts, and nutritional yeast.
In cases of thiamine deficiency, eating foods rich in vitamin B1, or taking supplements, can help reduce swelling effectively.
Supplemental doses of 5-30 mg 3 times daily, can help treat specific conditions like beriberi.
Next, at Number 4 is “Vitamin C”.
Vitamin C deficiency can make your legs and feet swell in a few key ways:
Your body needs vitamin C to make collagen, which keeps your blood vessels strong and healthy. When your vitamin C levels are low, your blood vessels get weak and fragile. This can cause fluid to leak out, leading to swelling.
Also, low vitamin C is linked to inflammation, which can contribute to fluid buildup and swelling. Vitamin C acts as an antioxidant to help reduce inflammation.
Moreover, not getting enough vitamin C makes it harder for your body to heal wounds. In severe cases, old wounds may reopen, raising your risks of infection and more swelling.
Furthermore, your body needs vitamin C to form bones properly. Being deficient may increase your risk of fractures and osteoporosis, which could contribute to leg swelling.
Severe vitamin C deficiency can cause scurvy, a disease that makes your gums and legs swell and bleed.
To prevent swelling from vitamin C deficiency, eat plenty of vitamin C-rich foods, such as citrus fruits, tomatoes, bell peppers, and greens like cabbage, Brussels sprouts, cauliflower, and spinach.
Or take supplemental doses of 500-1000 mg of vitamin C per day. Higher doses of 2-5 g per day in multiple doses may be required to target and reduce inflammation.
At Number 3, we have “Vitamin D”.
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