Swollen ankles and feet, also known as edema, refer to the abnormal accumulation of fluid in the tissues of the lower extremities, specifically the ankles and feet. This buildup of fluid can cause these areas to become visibly swollen, puffy, and sometimes painful. Edema can occur for various reasons and may be a symptom of an underlying medical condition or a temporary reaction to certain factors.

Common causes of swollen ankles and feet include:

Fluid Retention: This is often due to factors like prolonged sitting or standing, excessive salt intake, hormonal changes during pregnancy or menstruation, or a reaction to certain medications.
Injury: Sprains, strains, or fractures in the ankle or foot can lead to localized swelling.
Infection: Infections, such as cellulitis, can cause swelling in the affected area.
Venous Insufficiency: When the veins in the legs have difficulty returning blood to the heart, it can result in fluid buildup and edema.
Lymphedema: This is a condition where the lymphatic system doesn’t function properly, leading to fluid accumulation in the affected limb.
Heart Conditions: Conditions like congestive heart failure can cause fluid to accumulate in the lower extremities.
Kidney or Liver Problems: Impaired kidney or liver function can disrupt the body’s fluid balance and lead to edema.
Medications: Some medications, such as certain blood pressure medications, can cause edema as a side effect.
Obesity: Excess body weight can put added pressure on the veins in the legs and contribute to swelling.
Allergies: Allergic reactions to foods, medications, or insect stings can cause localized swelling.

Can PCOS Cause Swollen Ankles and Feet?

Polycystic ovary syndrome (PCOS) primarily affects the reproductive system and is characterized by hormonal imbalances, irregular menstrual cycles, and the development of small cysts on the ovaries. While PCOS itself is not typically associated with causing swollen ankles and feet, some indirect factors related to PCOS may contribute to edema (swelling) in the lower extremities.

Here are a few ways in which PCOS might indirectly contribute to swollen ankles and feet:

Weight Gain: Many individuals with PCOS experience weight gain or obesity, which can put extra pressure on the veins in the legs. This added pressure may lead to fluid retention and swelling in the ankles and feet.
Hormonal Changes: PCOS is characterized by imbalances in hormones such as insulin and androgens. These hormonal imbalances can affect how the body regulates fluids, potentially increasing the risk of edema.
Inactivity: PCOS symptoms, such as irregular periods and pelvic pain, can sometimes lead to reduced physical activity, which may contribute to fluid retention and swelling if the legs are not regularly elevated or moved.

It is important to note that while these factors may be associated with PCOS, they are not direct symptoms of the condition. Additionally, other medical conditions unrelated to PCOS could also be causing the swelling, so a thorough evaluation is necessary to rule out other potential causes.

Natural Ways of Managing PCOS and Swollen Ankles:

Managing PCOS (Polycystic Ovary Syndrome) and swollen ankles naturally involves making lifestyle changes and adopting practices that can help alleviate the symptoms. Here are some strategies to consider:

Balanced Diet: Focus on a balanced diet that includes whole grains, lean proteins, fruits, vegetables, and healthy fats. Limit processed foods, sugary snacks, and beverages, as they can exacerbate insulin resistance, which is common in PCOS. Consider a low-glycemic index (GI) diet, which can help regulate blood sugar levels.
Regular Exercise: Engage in regular physical activity to help with weight management and improve insulin sensitivity. Aim for a mix of aerobic exercises (like walking, jogging, or swimming) and strength training. Exercise can also help reduce swelling in the ankles by promoting better circulation.
Stress Management: Chronic stress can exacerbate PCOS symptoms. Explore stress-reduction techniques such as yoga, meditation, deep breathing exercises, or mindfulness.
Hydration: Staying well-hydrated can help reduce fluid retention. Make sure you’re drinking enough water throughout the day.
Salt Intake: Limit your sodium (salt) intake, as excessive salt can lead to fluid retention. Avoid processed foods and use herbs and spices for flavoring instead of salt.
Compression Stockings: If you have swollen ankles, wearing compression stockings can help reduce swelling by improving blood flow from the legs back to the heart.
Elevate Your Legs: When you’re sitting or lying down, elevate your legs to encourage the drainage of excess fluid from the ankles and feet.
Herbal Supplements: Some herbal supplements like cinnamon, berberine, and fenugreek may help regulate insulin levels in people with PCOS. However, consult a healthcare professional before adding any supplements to your regimen.
Adequate Sleep: Prioritize good-quality sleep, as insufficient sleep can exacerbate hormonal imbalances.
Weight Management: If overweight, losing even a modest amount of weight can improve PCOS symptoms and reduce the risk of swollen ankles.

The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may on some level lead to problems with swollen ankles and PCOS are:

Food Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
Exercise Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
Sleep Related Causes: Poor sleep quality (Lack of Deep Sleep).
Stress Related Causes: Chronic Stress. Addressing these triggers through an integrated approach can naturally restore hormonal balance.

How can the Five Pillars Integrated Lifestyle Approach Help You to Have Hormonal Balance and Help With Swollen Ankles and PCOS?

Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.

Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.

Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.

Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra to avoid being sleep deprived, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock to stop feeling sleep deprived.

Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.