Swollen Ankles all of a sudden

(Taryn ) #1

Hi :raising_hand_woman:t2:‍♀ I know this is a heavily talked about topic but my situation is a little odd. So I’ve been not taking keto completely serious for a few months but I’ve noticed a couple weeks ago if I had less than 30 carbs, my ankles didn’t swell.

Then I was cheating with food and now I’m back on keto. Two days ago and yesterday I had like 11 carbs total and my ankles are swollen. I don’t understand. I was under the impression that sugar causes inflammation and if I’m not taking in sugar, what gives?

Thanks!

(Robin) #2

Welcome, and good question. I have zero idea! But Hopefully you’ll get some suggestions here. They might want more info… like diet specifics, timeline.

#3

I’m not a doctor, but that sounds like edema. Do you have diabetes or heart troubles? I would go and see a doctor.

#4

No way in hell 11g of carbs did that, we talking water? Are you a super salter? Because that’ll do easily, especially if your keto hasn’t been strict. I can easily fluctuate 8-10lbs in water weight alone if I take in half the salt others do.

(Joey) #5

@Taryn_N Greetings - and congratulations on getting started.

Yeah, heavy carbohydrate-based diets are notorious for promoting water retention (swollen ankles are typically a clear symptom of edema). It indicates that your circulatory system is having a bit of a strain.

It’s not uncommon when folks with less-than-ideal circulation sit or stand for extended periods (think: getting off a long airplane flight) to notice swollen ankles.

Cutting out the carbs, as you’ve noticed, can have a beneficial effect on water retention - so there’s less of a strain on your circulatory system.

I’ve got to admit that 2 days is hardly long enough to nail down exactly which aspect of what’s going is driving the train at this moment. But, unless you’re experiencing any other symptoms of heart distress, slightly swollen ankles aren’t dangerous in and of themselves.

ELEVATE YOUR FEET - at least at the level of your chest - and it will help reduce the swelling. Despite the goal of reducing swelling, don’t skimp on drinking a healthy amount of water and keeping your electrolytes up to a reasonable level (lots of info on that on this forum).

If you skimp on water and/or electrolytes, you will invite dehydration - as your body begins to unload excess fluids from the carb restriction in your diet - and likely wind up with a case of the “keto flu” which can be pretty annoying given how easy it is to avoid it.

Eager to hear what others think as they weigh in too, but that’s my free advice. Best wishes and keep us posted! :vulcan_salute:

(You've tried everything else; why not try bacon?) #6

My guess is that if you’ve been back on keto for two days, it is far too soon to blame the swelling on the change in diet. It is much more likely to be a lag effect from what you were eating before returning to keto. Just because B happens after A did, it doesn’t mean that A has to have caused B. In fact, most of the time A and B are completely unrelated. Only rarely does it turn out that hey, A actually did cause B!

Also, it’s not a given that the swelling is the result of inflammation. And even if it is, the inflammation caused by elevated insulin and glucose is systemic, not localised, and it takes a while to manifest itself, and a while to go away.

Some things you can try: examine your salt intake (you might have been getting too much); get your kidney function checked; elevate your feet and perform a lymphatic massage on your legs; make sure your shoes are in good condition; inspect your ankles for insect bites; inspect your food labels for carbs you weren’t aware of. And if all else fails, you might have to see your doctor.

#7

going with what PaulL said…lag effect

but I got hubby’s eldery mom having issues with that ankle swelling and it is congestive heart failure situation but she is old and on tons of other meds. When her ankles swell it is a big sign of issues happening for her but reason she was diagnosed with heart issues was thru this come and go big ankle swell.

for me, if this ‘impromptu swelling’ occurs and YOU HAVE ANY other side effects, even if small in breathing or fatigue etc. I would go to a Dr and go in for a checkup.

but lag effect sure could be the culprit cause jumping in and out of high carb to low, drinking booze maybe? etc. all adds up to screwy adaption when we walk back down lower onto the carb ladder so? The body really does not like big high jumps and then big low jumps. Our best is pick one and hold it, preferrably low carb, lol

wishing you the best!!

(Joey) #8

@Taryn_N Just want to reiterate: Everything said about “keto’ing onward” is qualified by whether you are experiencing any other symptoms of cardiac distress? If so, swollen ankles are a sign you ought to see a doctor, specifically to check out your current heart health.

If you’re not experiencing any of the classic symptoms of heart distress, then swollen ankles are largely a minor transitory issue you can resolve as discussed previously.

(Taryn ) #9

Hey there. Thank you for your response. No, no issues concerning my heart. I am on one blood pressure medication, but my bp is controlled. My lab work a couple months back was good, they said my a1c was a tad elevated which is why I started to do keto. Maybe I just need to give it a little more time. Just weird how when I was on keto before, my ankles were normal.

(Robin) #10

Yep. Unfortunately we can’t compare our first keto experience to the current one. We are different in many ways today than previously… as a result of time, diet, lifestyle, etc.
Sounds like you are mentally prepared to be patient and trust the process. you got this!