Statistics show that one in four women over the age of 25 experiences swelling in the legs and face. Have you ever spent the day in uncomfortable shoes, enjoyed a few glasses of sparkling wine with friends in the evening, and then struggled to get your shoes on the next morning? If so, you’re not alone.
So, how can we reduce swelling and prevent the pain that often comes with it?
Swelling, or edema, happens when excess fluid builds up in the body. This fluid retention can occur in various areas, including the limbs and, more dangerously, internal organs. If swelling is persistent or affects vital organs, it’s crucial to consult a doctor immediately.
However, if the swelling is occasional and not linked to a medical condition, there’s no need to rush to the pharmacy for diuretics. Instead, gentle and natural remedies can be quite effective in easing the discomfort.
Home Remedies and Healthy Habits to Reduce Swelling
To help your legs return to normal and avoid puffiness, consider adopting these four simple lifestyle changes:
- Reduce your intake of salty and fatty foods, particularly in the evening.
- Incorporate plenty of fresh fruits and vegetables into your diet — they should make up at least 40% of your daily meals.
- Elevate your legs for 10–15 minutes after coming home by placing them on a table or some pillows. This boosts circulation and helps prevent varicose veins.
- Stay active: Whether it’s walking, biking, or hitting the gym, aim for at least 30 minutes of movement each day.
In addition to these practices, you can also try some nutritious and tasty drinks that help reduce fluid retention.
Natural Drinks That Fight Puffiness
1. Pumpkin Juice
Pumpkin acts as a gentle diuretic, helping your body eliminate excess water and easing the heavy feeling in your legs.
Drinking half a glass of pumpkin juice daily can also lower the risk of heart- and kidney-related swelling. Plus, it supports healthy digestion.
2. Carrot Leaf Tea
Don’t throw away those carrot tops! They’re packed with benefits—promoting blood circulation, reducing inflammation, and strengthening blood vessels.
To make the tea, dry and chop the leaves, then steep one tablespoon in a cup of hot water for about 30 minutes. Drink it three times daily.
3. Oat Broth
Oats are a powerhouse grain with benefits ranging from improved digestion to lower blood pressure, and they can help with swelling, too.
Use two tablespoons of whole oats, rinse them, and steep them in 300 ml of boiling water. Let them soften, then drink this twice a day before meals for about a month.
4. Horseradish and Lemon Mix
Horseradish is known for its strong diuretic effect and can be useful for conditions like cystitis, gout, or kidney stones.
However, it’s best mixed with other ingredients to avoid irritating your stomach. Blend 2–3 whole lemons (with peel) with 120 grams of grated white horseradish and a bit of honey.
Take half a teaspoon twice daily, about 10 minutes before meals, for 2–3 weeks. Note: Avoid this remedy if you have a sensitive stomach.
5. Cranberry Decoction
Whether fresh or dried, cranberries are great for reducing swelling.
Add two teaspoons of berries to 200 ml of water and boil for 15 minutes.
Strain the mixture and sip it throughout the day for a gentle cleansing effect.
6. Parsley-Carrot Juice Blend
Here’s a powerful detox drink:
- 1 bunch parsley
- 1 carrot
- 1 orange
- ¼ lemon
- 1 tablespoon flaxseeds
- 100–150 ml of water
Juice the citrus fruits and add them to a blender along with chopped carrot, parsley, flaxseeds, and water. Blend until smooth, then strain.
Drink it fresh without sweeteners, as sugar can reduce its effectiveness.
Enjoy it once daily and expect noticeable results in a week, including reduced swelling, improved energy, and even some weight loss.
While these natural solutions can help reduce occasional puffiness, don’t forget that regular physical activity and a balanced diet remain key to long-term health. Let these simple yet powerful remedies support your wellness journey!