Feeling of heaviness, fatigue and sometimes pain in the lower limbs, cramps, tingling or tingling… No doubt, you suffer from heavy legs! And if remedies and advice can effectively relieve them, it is also important to adopt a suitable diet to relieve these symptoms, but also combat and prevent these unpleasant sensations. Certain foods can help improve blood circulation, reduce inflammation and relieve unpleasant sensations in heavy legs.
A good diet will help to alleviate these annoying symptoms and promote better vascular health. Here are some simple tips on the foods to favor for very effective relief and optimized comfort, especially with the sunny days coming and the heat making the phenomenon worse.
What are the most beneficial foods for heavy legs?
Maintain adequate hydration
This may seem counterintuitive when you’re retaining water. However, good hydration is essentialbecause it promotes optimal blood circulation, thus reducing the feeling of heaviness and swelling. Above all, water helps maintain blood fluidity, avoiding stagnation and accumulation of fluid in the legs. Better then avoid caffeinated and alcoholic drinks (which are dehydrating) and drink plenty of water. In addition to drinking enough water, you can additionally eat foods rich in watersuch as fresh fruits and vegetables (watermelon, melon, cucumber, tomato, etc.), to ensure that your body remains well hydrated and your blood flow is optimal.
Eat foods rich in antioxidants if you have heavy legs
THE antioxidants, such as vitamins C and E, as well as flavonoidscan help strengthen blood vessel walls and reduce inflammation, which can promote healthy blood circulation. Fortunately, there are many antioxidant-rich foods on the market. Above all, give priority to very colorful fresh organic fruits and vegetablesa sign of their strong antioxidant power. Citrus fruits, berries, nuts, green leafy vegetables, seeds and legumes are some great and tasty options for your convenience.
Increase your fiber intake
Dietary fiber can help regulate intestinal transit and prevent constipation. However, this unpleasant phenomenon can putting extra pressure on the leg veins. This is why you should not hesitate to include whole fruits and vegetables, whole grains, legumes (especially chickpeas) and nuts on the menu. Also think about chia seeds as well as flax seedsparticularly effective.
Foods rich in potassium against heavy legs
Potassium helps balance sodium levels in the bodywhich can help reduce water retention and prevent leg swelling. But what are these potassium-rich foods that we can eat to soothe swelling and discomfort? Here you can enjoy bananas, sweet potatoes, spinach, avocados and beans.
Consume omega-3 fatty acids
Omega-3 fatty acids can help reduce inflammation and improve blood circulation. Here, we immediately think of fatty fish like salmon, mackerel, herring, trout and sardines. They are indeed among the best sources of omega-3, in particular of the fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). However, we also find in flax seeds and walnuts as well as the vegetable oils derived from it (linseed oil, walnut oil, etc.).
The most important thing: limit your consumption of salt and foods not recommended for heavy legs.
Certain foods should be severely limited in case of heavy legs. A excessive salt consumption can lead to water retention and worsen the feeling of heaviness. Try to limit your sodium intake by avoiding processed foods. To do this, simply cook yourself with low-sodium herbs, spices and condiments.
In case of heavy legs, also avoid foods that are too high in saturated fats and added sugars (also present in abundance in industrial foods), as well as alcoholic and caffeinated drinks. These foods can worsen inflammation and fluid retentionthus contributing to the symptoms. Also limit the consumption of allergenic or inflammatory foods, such as gluten or dairy products, if you are sensitive to them. By avoiding these foods and dietary mistakes, you can reduce inflammation, improve blood flow, and relieve the feeling of heavy legs.
Some additional tips for preventing heaviness
As you will have understood, diet plays a crucial role in preventing the feeling of swollen legs. A balanced diet rich in certain nutrients can indeed help support vascular health and improve circulation in the legs. However, you can also reduce heaviness and swelling with a few reflexes.
L’Excess weight can put extra pressure on blood vesselsthus worsening the feeling of heavy legs. Maintain a healthy weight Through a balanced diet and regular physical activity can help prevent this problem. In addition, sport, and in particular physical exercises that work the leg muscles, is crucial for stimulating blood circulation. Walking, swimming, cycling, strength training, or practicing yoga can help prevent heavy legs. Also consider limiting the elevator and simply taking the car less often.
When you are sitting or lying down, additionally elevate your legs to promote venous return. For example, use a pillow or footrest to support your legs. Also avoid standing or sitting for long periods of time and take regular breaks to move, walk and stretch your legs. Also avoid tight clothing and belts as much as possible which can hinder circulation at the waist, calves or ankles.
Finally, limit prolonged hot baths, hot showers, and prolonged exposure to heat, as this can worsen the feeling of heavy legs. On the contrary, prefer a cold shower jet passed from bottom to top and massages which go up to restart circulation in the lower limbs and use low compression to relieve pain and tingling.