Swollen Feet And Menopause: The Stealthy Symptom

Menopause is the phase in a woman’s life where she no longer will experience a menstrual cycle and signifies the end of her childbearing ability. This period in a woman’s life can bring about some uncomfortable symptoms, and swollen feet is a common one during menopause.

There are several reasons why your feet swell during menopause, and the main one (and the one we will be discussing in this article) is fluid retention due to hormone fluctuations.

This article will be going over the connections between menopause and swollen feet, and how you can alleviate these symptoms.

How Hormone Changes During Menopause Can Lead To Swollen Ankles

During menopause, the levels of estrogen in your body go up and down, and these fluctuations of estrogen can cause your body to retain water, which leads to water retention, resulting in bloating.

This can occur in many parts of the body, but common ones are swollen feet and swollenankles.

How To Relieve Bloating And Swollen Ankles During Menopause

The first step to alleviating this problem is to make sure you’re getting enough fluids. Drink plenty of water throughout the day and avoid caffeine or alcohol. These substances dehydrate you and cause your body to hold on to more water than it should.

Cut Back On Sodium

Sodium intake is linked to increased water retention. Processed foods contain a lot of sodium, so switching to healthier options will reduce your sodium intake.

If you find yourself craving salty foods, try eating low-sodium versions instead. Salt causes your body to hold onto even more water, so if you crave something salty, opt for a healthier option like salsa or hummus.

Eat Foods Rich In Potassium And Fiber

Eat Foods Rich in Potassium and Fiber

Potassium will be your friend during menopause, as it decreases sodium levels in the body and aids in the production of urine.

Consuming foods that are rich in potassium will really help fight against water retention, leading to less chance of experiencing swollen feet.

Foods that are rich in fiber will also help, as they absorb a good amount of water as they pass the intestines.

Foods rich in potassium include avocados, beans, butternut squash, edamame, milk, pomegranate, potatoes, salmon, spinach, sweet potatoes, tomatoes, and watermelon. Fiber-filled foods include broccoli, berries, whole grains, avocado, apples, dried fruits, and many more.

Exercise Regularly

Regular exercise helps keep your weight under control, and it also reduces stress. Exercise increases circulation, helping to move excess fluid out of your system.

If you don’t have time to work out regularly, at least do 30 minutes three times per week.

Stress Less And Sleep More

When we’re stressed, our body increases the amount of cortisol. Cortisol can cause us to retain more water than usual. Staying awake too long can also lead to retaining more water.

Sleeping well and reducing stress levels can help us lose extra water weight.

Aiming for seven to eight hours of sleep per night can reduce your stress levels and can help reduce increased water retention.

Take Care When Travelling

When you are sitting down for long periods of time, this can also cause swelling in the ankles, legs, and feet, as well as other parts of the body. This can cause issues on planes in particular, as there are also changes to the pressure of the air.

If you are going on a long-haul flight, be sure to use what space you have available to stretch your legs, and get up and walk around if the flight permits.

If you are going on a long drive, be sure to take breaks so you can walk around a bit and stretch your legs.

Try Some Herbal Teas (Diuretics)

Try Some Herbal Teas (Diuretics)

If you aren’t familiar with the term, diuretics are substances (like certain herbal teas) that help the body produce more urine. This in turn leads to the body getting rid of excess water.

For those in the middle of their menopausal phase, consuming diuretic substances and supplements can really help get rid of any excess water the body is holding onto. Below, are some effective diuretics:

Dandelion Extract

Dandelion extract has been known for its diuretic effects because of its high potassium content. Foods and substances that are high in potassium will signal for your kidneys to pass out more water and sodium.

Lemon Balm Tea

Lemon balm tea contains a substance called citronella, which stimulates the kidneys to release more urine.

Lemon balm is also known for its ability to relieve anxiety and depression, making it an ideal remedy for dealing with stress, something that can contribute to water retention.

Ginger Root

Ginger root is another great herb for relieving stress and increasing blood flow throughout the body. It’s also known for aiding digestion and boosting energy levels.

Ginger root is a natural diuretic, so it can help flush out excess water from the body.

While these are only some herbs that can help with water retention, there are many more out there. You can consume them in teas or supplements.

Final Thoughts

To conclude, water retention during menopause isn’t just about having swollen feet or swollen ankles.

Water retention can affect all areas of your body, including your face, hands, arms, chest, stomach, back, thighs, calves, knees, and even toes! If you notice yourself feeling bloated, try drinking plenty of fluids and see how that helps.

You must also make sure to drink enough water each day, and eat plenty of healthy foods that are rich in potassium and fiber, as these will help water pass through the body as it should.

Remember, when it comes to menopause, it’s important to listen to your body. If you feel like you are retaining water, then you probably are. Don’t let it go unnoticed, but instead do everything you can to fix it.