How To Avoid Oedema

To avoid oedema (also spelled edema), which is the abnormal accumulation of fluid in the body’s tissues, you need to address the underlying causes and follow some preventive lifestyle measures. Here’s a full guide:

🚨 What Is Oedema?

Oedema commonly causes swelling in the feet, ankles, legs, hands, or even lungs (pulmonary edema). It can be caused by:

Prolonged standing/sitting
High salt intake
Poor circulation
Heart, kidney, or liver issues
Medications (like calcium channel blockers, NSAIDs)
Hormonal changes (e.g., pregnancy)
Infections or injuries

✅ How to Avoid Oedema

🧂 1. Reduce Salt Intake

Salt retains water in the body.
Eat low-sodium meals, avoid processed and fast foods.
Check labels for “sodium” and stay under 2,300 mg/day (or less if recommended by a doctor).

🏃 2. Stay Physically Active

Walk, stretch, or do light cardio to improve circulation.
Avoid sitting or standing in the same position for too long.
Try calf raises, ankle rolls, or walking breaks every 30–60 minutes if you work at a desk.

🧦 3. Use Compression Stockings

These gently squeeze your legs, preventing fluid from pooling.
Helpful for people on their feet all day, or with varicose veins or circulation problems.

🛌 4. Elevate Your Limbs

When resting, raise your legs above heart level using pillows.
Helps drain excess fluid back toward the heart.

💧 5. Stay Hydrated

It seems counterintuitive, but drinking enough water helps flush out excess sodium and prevents water retention.

💊 6. Check Your Medications

Some medications cause oedema:

NSAIDs (like ibuprofen)
Blood pressure meds (e.g., amlodipine)
Steroids
Hormone therapies

📞 Talk to your doctor if you suspect your meds are causing swelling—they might adjust the dose or switch prescriptions.

🧘 7. Lose Excess Weight (If Overweight)

Extra weight can impair circulation, especially in the legs, and worsen fluid retention.

🍉 8. Eat Potassium-Rich Foods

Potassium helps balance fluids. Include:

Bananas
Avocados
Spinach
Sweet potatoes
Beans

(Unless you have kidney disease—then check with your doctor.)

⚠️ When to See a Doctor

See a doctor if oedema is:

Sudden or severe
Accompanied by shortness of breath
Involves chest pain or cough
Only on one side (possible blood clot)
Long-lasting despite home care