Tips to Reduce Ankle Swellingw

At the end of the day do you notice that your lower legs are feeling tired? Do they feel tight? If you exercise after work and your legs feel like tree trunks? This may because your lower legs are swollen.

Swelling in your ankles that is persistent and that does not resolve could be an indication of a more serious conditions. If you have ever developed a sore on your ankle that does not heal see your doctor immediately.

Diabetes, cardiovascular disease and other serious health conditions can result in swelling. Your doctor will need to do further testing to make the proper diagnosis and develop treatment plan.

Why does Swelling Occur?

Swelling means that the fluid in your blood has seeped out of your blood vessels into the surrounding tissues. I am not talking about swelling in muscles after a vigorous work out. I am talking about swelling that you can see and feel that isn’t from trauma. You may notice that the veins normally visible on your feet are gone, or that your toes look like little sausages.

How to Check for Swelling

An easy test to see if you have swelling is to push your finger against the area that feels swollen. Press firmly for about 10 seconds and lift your finger, run your fingers over the area that you just compressed and notice if there is an indention. If there is then there is swelling.

This type of swelling is usually temporary. If it is not, it’s time to see your doctor.

Here are some tips to reduce and improve occasional and uncomplicated swelling of your lower legs and ankles.

Tips

  • Pump your feet: flex and point your toes three times a day at least 50 times. Your calf muscles are the heart of your legs and they need to pump regularly.
  • Wear compression stockings.
  • Get up and walk every 20-30 minutes if you sit all day.
  • Reduce your salt intake. Where salt goes water goes.
  • Reduce your alcohol intake.
  • Raise your legs above your head. You can do this with or without the help of a wall for support. If you need a wall, scoot up against the wall and place your legs against the wall with your feet towards the ceiling. Make sure your lower back is supported and use a pillow for your head as needed.
  • Exercise every day and eat wholesome foods in the proper amount.

In my book, Second Chance at Health: Learn to Love Active Living and Clean Eating I can guide you to ways that you can regain and maintain your health.

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Disclaimer: this blog is not meant to diagnose or treat any health condition. Always seek the advice and care of your own doctor. This is for informational purposes only.

Can I Drink on My Diet?

Can I drink on a diet?

Choosing to adjust your lifestyle for health should involve adjusting your nutrtion and movement. One common question from many of my patients is about alcohol. They want to know if drinking alcohol is “allowed” on a diet. The simplest answer is yes and no.

When this question comes up I ask them about their drinking habits. Most often it is that they use it to decompress after work or they just like to enjoy a glass of wine with dinner.

Drinking alcohol has two significant problems within a weight loss diet program. First, it has additional empty calories that would best be filled with nutritious foods. Secondly, the alcohol can cause inhibition and result in not following your weightloss plan.

What do I Think

My recommendation is that during the initial 4-6 weeks of any eating plan for weight loss, alcohol should be avoided.

After that a choice needs to be made. And that choice is whether or not you are ok with delaying your weightloss goals for a drink.

Can I drink alcohol on a keto diet and stay in ketosis?

Yes it is possible to do this by ensuring that you keep your carb count at your predetermined level including the alcohol.

What kind is alcohol is best? None. But if you do imbibe – the clear liquors mixed with non calorific mixers is best.

A 3-4 ounce pour of a good wine will have about 7 g of carbs.

When I was in the keto diet I liked my wine and I’d have a small pour occasionally.

So as with everything… this is your life… balance is the key. Enjoy your life but do yourself no harm.

Order my book, Second Chance at Health for other ideas about how to find and stay on a program that helps you achieve your weight loss and health goals!

Rethink Your Drink for Fitness After 40

Rethink Your Drink for Fitness After 40

Choosing to make lifestyle changes in mid-life is important, especially if you have noticed changes in your health. Changes in health at mid-life tend to catch us off guard because up until now we have felt, looked and been fine.
Now our cholesterol levels are creeping up, our waist is expanding, our blood sugar levels are elevated and our doctor wants to put us on medicine. I say HOLD UP!

Do not believe that you are destined to experience the infamous American triad of hypercholesterolemia, diabetes and hypertension. You can cure/decrease and avoid those lifestyle related diseases through diet and lifestyle changes.

Deciding to improve your health will include diet changes as well as activity level changes. Eating a clean diet, which are foods closest to their most natural state, and moving every day are the most important changes to make. But many of us neglect to consider our beverages and how they impact our diets. Now is the time to rethink your drink.

There are many commonly consumed beverages, that we consume daily that can sabotage our best efforts.
Ryan Rodal of HVMN wrote an interesting and useful article on how to incorporate certain beverages into a successful diet. Weight Loss Drinks for a Successful Diet will steer you in the right direction so that you will be successful.

In my book, Second Chance at Health: Learn to Love Active Living, you can learn the basics of nutrition, supplements and more to help you reach your health goals. Discovering the best diet and exercise plan is important because when you find the one that you love, you will follow it. When you follow it you will be successful in reaching your goals. Order your copy today.

If you have a special drink that you use in your successful plan, I would love to hear about it.

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