Swollen ankles and feet are most frequently caused by fluid retention, or edema. Fluid regularly leaks into body tissues from the blood and is drained by the lymphatic system. If the fluid isn’t removed, it accumulates in the tissues and produces noticeable swelling. Because of the effect of gravity, edema commonly occurs in the lowest part of the leg. Here are some helpful natural remedies you can try to flush away excess fluids and reduce swelling in your ankles and feet.
1. Eat less salt
A high salt diet can be a cause of edema because the body holds onto fluid in order to dilute elevated sodium levels. If you use salt in cooking or sprinkle it on food, switch to a low sodium variety made with potassium chloride. Cut out salty snacks like chips and pretzels. Most of the salt in the typical American diet is hidden in processed foods. It’s even added to products that don’t taste salty, such as bread and breakfast cereal. Read labels and avoid varieties that have more than 1.5g of salt per 100g.