Fluid balance and cellular hydration are vital for maintaining optimal health, they support good circulation and allow for good ‘drainage’ as part of your body’s natural waste disposal system, the lymphatics. Fluid retention, which can manifest as swollen puffy ankles, is a common issue caused by an accumulation of fluid in the spaces between the body’s cells or within blood vessels because it can’t access the cells, otherwise known as oedema (see image below).
Oedema is common in the in the feet and ankles due to the effects of gravity on fluids. Whilst it may seem counterintuitive, oedema can be a sign of dehydration and this can lead to tissue eventually shrinking and hardening, so managing fluid balance for optimal hydration is key to happy, healthy, functional tissue. Whilst drinking enough water is important, the ability for fluid to move into and out of cells is determined by the presence and balance of key minerals and how they work together. Unfortunately, in New Zealand many of our soils are now deficient in some of these key minerals, because they are heavily weathered and farmed. As a result, many New Zealanders may be unaware that they may have nutritional deficiencies that can cause conditions like oedema, even if you are eating locally grown produce.
The Role of Key Minerals in Fluid Balance
Sodium and Potassium:
- Sodium draws water into the body and cells, while potassium helps flush it out. The balance between these two minerals is crucial for maintaining proper fluid levels both inside and outside cells. This balance is regulated by the sodium-potassium pump, which actively transports sodium out of cells and potassium into cells, maintaining osmotic pressure and cellular hydration.
- These electrolyte minerals can also impact blood pressure, because sodium draws water into the blood stream increasing blood volume, and potassium balances this by supporting the excretion of excess sodium through urine to reduce blood volume. Therefore, too much sodium and too little potassium can have an impact on blood pressure. This may be due to a diet high in ultra-processed foods, which usually includes too much sodium and not enough potassium.
- Dietary Sources of sodium: Foods naturally higher in sodium include seafood and shellfish, olives, miso, and vegetables like cucumber, celery and spinach. Lightly seasoning food before eating with a good quality Celtic or Pink Himalayan salt, or a seaweed-based salt.
- Dietary Sources of potassium: Foods rich in potassium include bananas, raisins, cucumbers, coconut water, apricots, berries, apples, oranges, lemons, spinach, mushrooms, bell peppers, and melons (particularly useful for hydrating in summer heat).
- Studies for the DASH diet — short for Dietary Approaches to Stop Hypertension — looked at the effects of consuming a diet rich in vegetables, fruits and low-fat dairy. Researchers found that the diet lowered blood pressure regardless of whether participants consumed low, medium or high levels of sodium, and it turns out DASH is a diet high in potassium due to its focus on fruit and vegetables!
Magnesium:
- Magnesium is key to many metabolic processes in the body, so deficiencies in New Zealand’s soils and diets can impact us in many ways:
- Magnesium is required as part of the pump mentioned above to regulate the movement of sodium and potassium across cell membranes, also helping to maintain levels of hydration needed to avoid fluid retention.
- Magnesium supports muscle relaxation including the smooth muscle of our arteries which play a part in blood pressure, and efficient nerve transmission.
- Magnesium helps maintain cell membrane integrity, ensuring proper hydration.
- Magnesium is involved with the production of ATP, the molecule our body uses for energy
- Dietary Sources of magnesium: Leafy green vegetables, nuts, seeds, whole grains, and legumes.
Calcium:
- Calcium is crucial for the kidneys to efficiently excrete or retain fluids, impacting overall fluid balance.
- It is essential for muscle contraction, including blood vessel muscles, which regulate blood pressure and fluid distribution.
- Calcium works with sodium and potassium to maintain electrolyte balance.
- Dietary Sources of calcium: Dairy products, fortified plant-based milks, dark leafy greens, and fish with edible bones (e.g., sardines, salmon)
Whilst we always advocate a food-first approach, for those wanting a multi-mineral formula designed with New Zealanders in mind to address some of the known deficiencies in our soils and food, we have effective supplements to support your diet and lifestyle, providing some nutritional insurance: O2B Multi Mineral, O2B Magnesium Complex, O2B Calci-Mag.
The Importance of Protein
Another factor that can contribute to fluid retention is a lack of protein in your blood. Blood proteins, such as albumin, help retain salt and water within your blood vessels. If your blood protein levels are too low, fluids can leak into your tissues, causing swelling.
Low blood protein levels can often be corrected by increasing your intake of protein and amino acids. However, persistent issues might indicate an underlying condition, so consulting with a healthcare professional is advisable if dietary changes don’t alleviate the problem.
If you struggle eat enough dietary protein, try one of our popular Whey or Plant Based Protein powders to ensure you can reach your daily target.
The Role of the Lymphatic System in Fluid Balance
The lymphatic system plays a crucial role in maintaining fluid balance and facilitating the removal of waste products by collecting excess fluid from tissues and returning it to the blood stream. This process prevents the accumulation of fluid in tissues (oedema) and maintains normal blood volume and pressure.
- When the body is well-hydrated, lymph flows more easily through the lymphatic vessels, ensuring efficient transport of immune cells, nutrients, and waste products. Dehydration can lead to thicker lymph, slowing its flow and potentially causing congestion in the lymphatic system. This can impair immune function and waste removal, and lead to build up of fluid in tissues.
- Proper balance of electrolytes or key minerals, including sodium, potassium, magnesium, and calcium, is crucial for maintaining fluid balance in the body. Electrolytes help regulate the movement of fluids into and out of cells, including those in the lymphatic system.
- The lymphatic vessels do not have a pump like the heart, they rely on surrounding muscle contractions to move lymph around the body. To do this efficiently, muscles need proper hydration and they need to be moving regularly. Physical activity stimulates the muscle contractions lymph needs to push fluid around the body, allowing waste material to be flushed out.
- Lymphatic massage and dry brushing can stimulate lymph flow and support the lymphatic system’s function. These techniques help move stagnant lymph and improve circulation. Check out how to dry brush here: How to Dry Brush (youtube.com).
- We also use our topical cream O2B Lymphatic Flow to help customers with swollen feet and ankles by supporting healthy lymphatic circulation. Massage liberally on feet, neck and lymph nodes as required.
When to Contact your Doctor
If your swollen ankles occur along with shortness of breath or chest pain, or the swelling is only in one leg with no trauma to the area, call 111. This could be a sign of serious heart disease or heart failure. If your ankle is swollen following a trauma, like a fall or a motor vehicle accident, you should be seen in A&E to rule out a fracture or other serious injury.
If you have a history of heart or kidney disease, you have a fever, or you a pregnant and the swelling has gotten worse or appeared suddenly, you should call your doctor or emergency clinic as soon as possible,
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