Swollen ankles and feet on keto

(Cole) #1

Hi! I’ve been on a ketogenic diet for over 5 months. I’m 28 years old, a fitness instructor and science instructor by day, acupuncture school grad student by night. Precious to beginning keto I was vegan for 10 years.

I’ve had some amazing results from ketosis, 18 lbs average weight loss, lowered by blood pressure, toned up, and all this while I had been in fact in quite good shape before.

However, one thing I find perplexing. My feet and ankles have been swelling for about four months now very mildly in The evenings. I tired to trouble shoot the problem on my own supplementing with b1, b complex, electrolytes, sodium and potassium, to no avail. I am still mostly vegetarian.

Currently I take electrolytes, b complex, iron, ip6 and inositol with ashwaganda and serrapeptase every day. I also have a family history of heart and vascular problems so see my cardiologist at least once a year.

When I was unable to help this ankle swelling on my own I went to my dr. I was checked for DVT, nothing showed. I had every blood check up possible, only to find I’m low of vitamin d and a bit low in mean corpuscular volume (very slightly anemic). A teacher of my mine a chiropractor and functional nutritionist suggested I come off keto for one month to make sure the swelling is not dietary before moving forward in my search for answers. Today is my first day off keto. No fat, no meat no dairy no eggs, vegan diet with some fruits and lots of veggies (including a small bit of avocado).

For the first night in months, I barely have any swelling at all. Has anyone had a similar issue or can anyone illuminate the topic? From my understanding, lymph nodes play a role in draining lipids, and I’m wondering if maybe (should the swelling stay away off keto), if lipid load may be an inocuous cause of ankle swelling for some on keto. I want to be back on my diet pretty badly, I love keto and it’s affects, but of course I’m curious to know what’s happening here. Will keep you updated! Thoughts?

(Carl Keller) #2

Hi Cole.

Here’s a thread you might find useful:

(You've tried everything else; why not try bacon?) #3

I’m not sure how correct it is, but I have read in a couple of places recently that, paradoxically, lack of salt can cause bloating. We do know for sure that, on a low-carb diet, the kidneys excrete salt at a faster rate, so it’s possible that you weren’t getting enough salt. So if you experiment with going back to a ketogenic diet, it might help to keep your salt intake up. Can’t say that will make a difference, just posting this for what it’s worth. Good luck, and if you figure it out, be sure to let us know.

#4

I myself highly don’t recommend a vegan diet… I was a vegan for 6 months and my immunity plummeted . and I was doing it right. I love vegetables and beans… I ate very healthy, no junk and I started getting infections, UTI’s, gums, skin infections AND I take supplements like a multi, C, A, Iron, and I still lost muscle mass and my joints got injured from just regular exercising. So many ex vegans are stating the same issues.

#5

The higher insulin you get from carb heavier foods will cause salt retention. Experimenting with more salt is worth a try. When I was getting desperately dehydrated earlier on, I mixed a little too much salt in my cup of water, and got an almost brine tasting mixture. But it was so delicious, it went down way too easily. If you can drink a cup of water (at body temperature) with 1/2 tsp salt added, you are most likely salt deprived. More or less potassium salt is also worth experimenting with, unless you already eat potassium rich foods every day.

The advice about ginger in the linked thread also looks interesting. I think I’ll start cooking a ginger shot mixture. I love ginger.

It’s also worth checking how much you strain your ankles during the week. You might need a whole lot more protein from fish/eggs/animal sources to keep your muscles happy.

I’ll do ny own experiments too, to see if I can fix my dry eyes. They’ve always been dry, but have started getting red too. Hydration is so difficult, but I’m hoping that salt and digestive enzymes (to help cholesteroland protein uptake) will do the trick.

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

As you note, that was a sign you needed it. I was intrigued by the instructions on some electrolyte mix one company I used to work for made us drink on hot days: “Drink until product no longer tastes good.” It worked, too!

Mine have to do with my allergies. Now that spring is approaching the northeastern U.S., I’m braced for trouble. :frowning:

(Cole) #7

Thank you all for your responses, my sodium levels were fine on my blood work, mid range, but I understand this doesn’t show the whole picture of sodium levels on a day to day basis. I’m going to stay off keto for another 5 days to be sure I can attribute the welling to diet and then will try to supplement sodium and potassium and bit more (carefully). Thank you!

(Full Metal KETO AF) #8

You’re kidneys regulate sodium, potassium and magnesium levels in the blood. Excess or not enough sodium in blood work is an indication of kidney function, not whether you’re getting enough in your daily diet. :cowboy_hat_face:

#9

Taka, are you getting enough vitamin A? I’ve read that it can cause dry eyes.

#10

I don’t know. Maybe I should check. Cod liver oil didn’t fix it, but that might have to do with it being oil. I’m going to see what digestive enzymes do first, and then go on to vit A.

#11

You didn’t mention protein levels at all. Pay attention to daily intake of quality animal/animal-based protein and the full range of amino-acids they contain. There is a condition known as ‘chronic venous insufficiency’ CVI (imho waste-basket term for the otherwise-healthy that labels a normal state of change in the body) that can happen without proper protein. If you’re still mostly vegetarian, you may want to check out your amino-acid profile, and consider eating more animal-based - as in at least good cheeses and eggs so you’re sure to hit the right levels for your body.

In my case, as I was veg for 20+ years before returning to eating grassfed/wild meat and animal products - it took me a few years to really ‘up’ my protein sufficiently (to between 50-70 grams a day), because it felt so dense (and nutrient density can be a very good thing). I found that supplementing with Ginger capsules for pro-enzyme support and fantastic circulatory assistance (and much cheaper than serrapeptase, which is silkworm based) helped my protein digestion a lot.

With LCHF/keto, the body goes through quite a hydrological cycle as fat cells swap out fat for water before eventually shrinking and different kinds of healing happens in the microbiome and in the organs. Water retention and water releases are part of that process - and the body needs the support and energy given by quality full amino-acid profile protein that is also low carb!

If you use the search bar, there are some interesting past posts on CVI and how upping quality protein for awhile can help. It certainly helped me! There are also seasonal factors (such as warm weather, and mosquitos) that can affect water retention. :sparkles:

(Bunny) #12

I would try the sarapeptase that SlowBurnMary mentioned and see what happens?

Your not eating enough protein if you are still trying to do the vegetarian thing? (why your feet and ankles are swelling up?)

And possibly deficient in vitamin B-1 (you may not be absorbing it very well or it is being depleted too fast?)

Foods for Fluid Retention in the Feet and Ankles: Dr. Berg talks about what foods and diet for fluid retention in the feet and ankles. If you have edema, swollen feet and ankles, Dr. Berg talks about the common remedies including foods high in potassium and a powerful enzyme called sarapeptase.

#13

Well, my point was that Serrapeptase is silkworm-based and much more expensive than Ginger which does the same digestive/circulatory magic…

(Sherry) #14

Hi. What is your progress? My situation is very similar to yours.

(Yu Fei) #15

Hi, I have the same situation since KETO 1 months ago.