Swelling of the feet, ankles and hands (technically known as ‘odema’) is a very common problem in the western world. It particularly occurs in people who have to stand for a long time in their jobs – for example hair stylists, dentists, bar tenders and chefs.
It’s caused when fluid pressure builds up in the veins to such a degree that it is forced out into the surrounding tissues. It can be uncomfortable and perhaps a little unsightly and can be made worse when accompanied by varicose veins.
The two areas of advice for people with this kind of swelling are exercise and diet.
Exercise: If your job involves standing, make sure you take regular breaks when you can elevate your legs. When you do have to stand, go up onto your tiptoes for a few seconds every minute. Away from work make sure you get plenty of cardiovascular exercise, such as brisk walking or riding a bike.
Diet: Cut down on salt, caffeine, alcohol, dairy products and fried food. Eat plenty of whole grains and watery fruits and vegetables.
Below is my recipe for Waldorf salad, which may help to alleviate your problem. But please visit your doctor if your swelling isn’t relieved by any of these suggestions, or if your swelling is sudden, painful or worse on one side (as this could indicate a blood clot).
Ingredients
3 or 4 Apples (unpeeled and chopped into bite-size pieces)
1 tbsp lemon juice
1/3 Cup of Raisins
2/3 Cup of Chopped Celery (approx. 2 stalks)
1/3 Cup of Walnuts (optional)
1/3 Cup of Dairy-free Mayonnaise
1/3 Cup of Chopped Cucumber (approx. ½ cucumber)
Sprinkle the apples with lemon juice (to stop them discolouring) then add the raisins, celery, cucumber and walnuts (if you wish.) Mix everything together in a bowl with the mayonnaise and serve as a side dish or as a meal on its own! (Serves 6.)
* If you want extra ‘plump/juicy’ raisins, you can soak them in a little warm water for a few minutes and then add them to your salad!