Edema is the medical term for fluid buildup and retention in the body, typically resulting in pronounced swelling in the lower legs, ankles, and feet.
While edema is often harmless, it can be indicative of poor dietary and lifestyle habits–and in some cases, it may be an early warning sign of more serious underlying health issues.
Discover the common causes of edema and learn about effective and natural strategies to help resolve swelling and support the body’s fluid balance.
What is edema?
Edema is characterized by excess fluid that becomes trapped in the body’s tissues, leading to prominent swelling.
While edema-related swelling can be localized or widespread, it most often affects the feet, ankles, legs, and hands, and is commonly known as peripheral edema.
There are several different types of edema:
- Pitting edema often affects the lower legs and leaves a temporary dent when the swollen area is pressed.
- Non-pitting edema may be linked to poor thyroid function or lymphatic issues and presents a firmer swelling that doesn’t indent when touched.
- Dependent edema develops in areas where gravity causes fluid to collect, such as the lower legs when sitting or standing for long periods, or the back when lying down.
- Pedal edema refers specifically to swelling in the feet and ankles and is a common form of dependent edema.
- Pulmonary edema is the most serious form, occurring in the lungs, leading to shortness of breath, chest discomfort, and potentially life-threatening complications.
Other causes of fluid retention include an allergic reaction, insect bites, hormonal changes, and medications, as well as medical conditions such as nephrotic syndrome, heart disease, congestive heart failure, liver disease, liver failure, or kidney failure.
Watch the video below to explore the eight surprising causes of edema.
What causes edema?
Edema develops when the body is unable to maintain proper fluid regulation, which can be triggered by dietary factors, circulatory issues, tissue damage, and hormonal shifts.
Here are seven primary causes of edema.
1. High sugar and carbohydrate intake
One of the most common causes of fluid retention is a diet high in sugar and refined carbohydrates, which triggers glycogen storage, insulin fluctuations, and nutrient imbalances.
Over time, these effects can strain liver, kidney, and heart function, weakening their ability to effectively manage fluids.
“You retain about 2.7 grams of water for every gram of glycogen stored,” says Dr. Berg. “This explains why people often shed around 7 to 10 pounds of water weight when they first start a low-carb diet and limit high-carb foods.”
High-carb diets also increase the demand for vitamin B1, a crucial nutrient that supports nerve and vascular function. A vitamin B1 deficiency may impact circulation and lymphatic drainage, allowing fluid to accumulate in tissues.
2. High sodium and low potassium intake
Maintaining a proper sodium-to-potassium ratio is essential for regulating fluid balance, blood pressure, and cellular functions.
Most people consume too much sodium and not enough potassium-rich foods, which pulls water into tissues, and reduces the body’s ability to eliminate excess fluid, setting the stage for edema.
3. Lack of essential amino acids
Dietary amino acids are needed to produce albumin, a protein that helps keep fluid within the blood vessels.
When available amino acids are inadequate, often linked to poor dietary intake, impaired digestion, or liver dysfunction, fluid can leak into surrounding tissues, causing swelling, particularly in the legs and feet.
4. Organ dysfunction
When the liver, kidneys, heart, or thyroid gland aren’t working well, fluid can build up in the body.
For instance, if the liver fails to produce enough proteins to keep fluid in the blood, or if the kidneys struggle to effectively eliminate sodium, fluid retention can develop.
Cardiovascular issues, such as congestive heart failure or deep vein thrombosis (DVT), can impair the heart’s ability to pump blood, increasing the risk of fluid buildup in the lower body or lungs.
Chronic venous insufficiency (CVI), often linked to weakened venous valves in the legs or prolonged sitting, can cause blood to pool in the lower limbs. This impaired blood flow contributes to persistent or recurring edema in the legs and feet.
5. Hormonal imbalances
Hormonal changes can also influence fluid balance, especially during the menstrual cycle or in pregnant women, when shifts in estrogen and progesterone affect how the body retains water and sodium.
In addition, poor thyroid function, especially severe hypothyroidism, can lead to myxedema. This type of non-pitting edema is characterized by thick, puffy skin linked to the accumulation of water-attracting substances, such as glycosaminoglycans, in the tissues.
6. Poor lymphatic drainage
The lymphatic system plays a key role in removing fluid from tissues.
A sedentary lifestyle, surgery, or infections affecting the lymph nodes can impair lymphatic drainage, leading to fluid retention and localized swelling, especially in the limbs.
7. Medication use
Certain medications, including nonsteroidal anti-inflammatory drugs (NSAIDs), calcium channel blockers, corticosteroids, and some antidepressants, can lead to fluid retention by affecting kidney function, vascular tone, or sodium regulation.
However, it’s crucial not to make any changes to your prescribed medications without first consulting your healthcare provider.
Symptoms of edema
Edema symptoms vary depending on the location, severity, and underlying cause. In many cases, swelling occurs gradually, beginning in the lower extremities before progressing to other parts of the body.
Additionally, swelling may not be noticeable until significant amounts of fluid have already accumulated.
According to research published in StatPearls, “Edema may not become clinically evident until the interstitial space contains approximately 2.5 to 3 liters of excess fluid.”1
Common symptoms of edema include:
- Visible swelling, particularly in the hands, feet, or limbs
- Shiny or smooth, stretched-looking skin over the affected area
- Mild pain, a tight feeling, or heaviness in the affected areas
- Reduced flexibility and mobility
- Difficulty fitting into shoes or rings
In more severe cases, fluid buildup may affect internal organs, including the lungs or abdominal cavity, leading to severe discomfort and potentially impaired organ function.
Seek immediate medical attention for sudden or severe swelling, difficulty breathing, chest tightness, rapid heartbeat, cold or clammy skin, or signs of blood clot formation, such as redness, warmth, or pain in one leg.
Diet and lifestyle changes
To help manage edema naturally, start by focusing on your dietary habits.
Here are three dietary and lifestyle changes that help support fluid balance and prevent edema.
1. Follow a nutrient-dense low-carb diet
Adopting a low-carb, high-fat, nutrient-dense Healthy Keto® diet limits sugar and carbohydrate intake. This helps minimize glycogen storage while providing essential nutrients that support healthy fluid regulation.
Healthy Keto also prioritizes nutrient-dense foods rich in vitamin B1, such as 100 percent grass-fed beef, nuts, and seeds, which support metabolic health and fluid balance.
2. Prioritize electrolyte-rich foods
While hydration is vital, drinking more water is only effective if you’re also replenishing key electrolytes. Without balanced electrolyte levels, excessive water intake can worsen fluid retention.
Focus on potassium-rich foods, such as leafy greens, avocados, and squash, to help counteract the effects of sodium and encourage the release of fluids.
Magnesium-rich foods like pumpkin seeds, spinach, and almonds also support fluid balance and muscle function.
Making your own electrolyte drink is an excellent way to maintain electrolyte balance without added sugars or artificial sweeteners often found in commercial sports drinks.
3. Stay physically active
Regular movement helps stimulate circulation and supports the return of fluid from the extremities back to the heart.
Even light activities such as walking, stretching, or leg elevation can reduce swelling and prevent fluid from pooling in the lower limbs.
When is edema an emergency?
While mild swelling often improves with beneficial diet and lifestyle changes, other edema cases require prompt attention.
Seek immediate medical care if you experience sudden or severe swelling, swelling that persists or worsens over a few days, shortness of breath, chest discomfort, or pain in the arms or legs. These symptoms may indicate the presence of a blood clot or serious cardiovascular issues.
Additionally, if you experience chronic edema accompanied by rapid weight gain, high blood pressure, or unexplained fatigue, it’s essential to consult a healthcare professional for diagnostic testing and treatment.
Healthcare providers may assess swelling by examining skin texture, checking for pitting, and ordering laboratory and imaging tests.
Key takeaways
Edema occurs when excess fluid accumulates in body tissues, often affecting the legs, feet, and hands.
Common causes of edema include poor dietary habits, impaired circulatory health, medication use, hormonal shifts, or a sedentary lifestyle.
Natural strategies such as following a nutrient-rich low-carb diet, focusing on hydration and electrolyte balance, staying active, and using compression can all help support healthy fluid balance and reduce water retention.
FAQ
What are the most common causes of edema?
High-carb diets, electrolyte imbalances, vitamin B1 deficiency, low protein intake, and poor circulatory health, as well as liver, kidney, or heart dysfunction, are common causes of edema.
How is edema diagnosed?
Healthcare providers may begin with a physical exam to check for signs like pitting edema and assess the extent of swelling. To identify the underlying cause, they may order blood tests, urine tests, liver and kidney function tests, chest X-rays, or an electrocardiogram (ECG) to evaluate cardiovascular functions.
How is edema treated?
Edema treatment depends on the severity of the swelling and the underlying cause. While mild cases often respond to diet and lifestyle changes, more severe swelling may require medications, diuretics, or compression therapy under medical supervision.
What foods help with edema?
Potassium- and magnesium-rich foods, such as leafy greens, squash, avocados, seeds, and salmon, along with dandelion greens, parsley, and watermelon rind, can help support the body’s natural fluid balance.
Does drinking more water help with edema?
Staying well-hydrated can help the kidneys flush out excess sodium and support the body’s fluid regulation. However, without replenishing crucial electrolytes with potassium- and magnesium-rich foods, excess water intake can dilute mineral levels and potentially worsen fluid retention.
Source
- https://www.ncbi.nlm.nih.gov/books/NBK554452/ ?
