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I’ve noticed that when it gets hot out my ankles become a little swollen.

Q. Dear Terry, “I’ve noticed that when it gets hot out my ankles become a little swollen. It’s not painful or anything, but I feel like I should do something about it. I try to elevate my legs at the end of the day, which helps a little. Any other recommendations?” – Melanie L., Naperville, IL

A. Dear Melanie, Swelling, also called edema, occurs when fluid builds up between the cells in our body. There can be many causes of edema and the circulatory system is often involved. Edema often shows up in the feet and ankles due to gravity and fluid settling in the lowest part of the body.

One of my favorite ingredients to support the heart and blood vessels is grape seed extract. Grape seed extract helps to maintain blood vessel flexibility and integrity, which can help prevent swelling. Studies have shown that grape seed extract can decrease edema from a variety of causes including prolonged sitting, venous insufficiency, surgery, or injury. In one study, a single dose of 400 mg of grape seed extract was shown to decrease leg swelling and edema by 70% in women who were sitting for a prolonged period of time (6 hours).

I prefer French grape seed extract with low-molecular weight oligomeric proanthocyanidins (OPCs) that are well absorbed. I would take 400 mg of grape seed extract twice per day.

Edema can also develop when there are vitamin and mineral deficiencies in the body. I think the following nutrients could be very beneficial: vitamin B6, magnesium, and zinc. I strongly recommend vitamin B6 in the form of pyridoxal-5-phosphate (P-5-P) in combination with magnesium glycinate and zinc glycinate. P-5-P is the biologically active form of vitamin B6.  In addition to optimizing vitamin B6 metabolism, the magnesium in the glycinate form delivers a good dose of magnesium to help with muscle relaxation and resistance to nerve excitability. Zinc also works synergistically with magnesium and vitamin B6.

I recommend taking 10 mg of vitamin B6 (as P-5-P), 100 mg of magnesium (from magnesium bisglycinate chelate), and 5 mg of zinc (from zinc glycinate chelate) three to four times daily.

You may also want to consider taking curcumin. Curcumin is a powerful antioxidant and anti-inflammatory. Studies have shown that it is also effective for edema. The curcumin I prefer is enhanced with turmeric essential oil. I would take 750 mg of this curcumin twice per day.

Healthy Regards!

Terry . . . Naturally

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Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.
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