Japan’s Oldest Doctor: #1 Vitamin to Eliminate Swollen Legs and Ankles
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Japan’s Oldest Doctor: #1 Vitamin to Eliminate Swollen Legs and Ankles
Find out about the underlying cause of edema and the key nutrients that can help.
Today, we’re going to talk about edema causes and remedies. Swollen legs are often a symptom of edema and are typically blamed on liver, kidney, or heart problems.
Did you know that edema and pitting edema may be able to be fixed without a blood thinner or diuretic?
Water retention in the lower legs is caused by a problem with the sodium-potassium pumps in your cells. If these pumps aren’t working correctly, water retention outside the cells, known as interstitial fluid retention, will occur.
When you have swollen ankles, it’s usually the result of high blood sugar connected to the hemoglobin protein in your blood. This is called glycation, which inhibits the blood cell’s ability to carry nutrition and oxygen throughout the body. Glycated proteins can also block circulation, leading to swollen legs and swollen ankles.
High blood sugar causes sodium retention, which also contributes to water retention. Over time, this can affect the nerves in the bottom of the feet, causing numbness and tingling, known as peripheral neuropathy. Even if you don’t yet have diabetes, edema can be caused by high blood sugar.
To help eliminate edema, you must ensure you’re getting plenty of potassium, which can be difficult to achieve through diet alone. The average person needs 4700 mg of potassium daily! Avocados, salads, and berries can help you meet this requirement.
You also need plenty of magnesium to help eliminate edema. Pumpkin seeds, sunflower seeds, and leafy greens are good sources of magnesium. Aim for 420 mg of magnesium daily. High-quality electrolyte powder without hidden sugars can help increase potassium and magnesium intake.
Vitamin B1 deficiency is likely behind issues with the sodium-potassium pump. For sugar to be turned into usable energy in the body, you need vitamin B1. Consuming too many refined carbohydrates can cause a vitamin B1 deficiency.
Vitamin B1, potassium, and magnesium can help eliminate edema, but you must also eliminate sugar from your diet.
These are the senior health tips that will increase your health and longevity.
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Have you ever looked down at your ankles at the end of the day and noticed they’re swollen so much that your socks leave deep marks in your skin? Or maybe you’ve pressed on the side of your ankle and watch the dent remain for several seconds. For many seniors, swollen legs and ankles become such a common problem that they begin to think it’s just part of aging. But what if I told you it’s not only preventable, but often reversible? Welcome back to the Senior Wellness Podcast, where every episode is about staying strong, independent, and sharp as you age. I want you to stay with me until the very end of this conversation because what I’m about to share could save you from unnecessary medication, painful complications, and years of frustration with swollen legs and ankles. Now, let’s be clear. Swelling in the legs, what doctors call edema, can have many causes. People are often told it must be their heart, their kidneys, or that they’re eating too much salt. And while those things can contribute, there is another cause that is far more common, and it’s often overlooked. When you understand it, you’ll see that there is a safe, simple way to reduce swelling that doesn’t involve blood thinners or harsh diuretics. In fact, there is one key vitamin along with two important minerals that can restore balance inside your body and help flush the excess fluid out naturally. For those of you just joining, my name is Dr. Shigyaki Hinahhara and I’m honored to be known as Japan’s oldest practicing doctor. With over 65 years of experience in medicine, I’ve helped millions of patients, especially seniors, reclaim their health with small, powerful changes. Over the decades, I’ve seen swollen legs and ankles rob people of their mobility, their independence, and even their confidence. But I’ve also seen these same people turn their lives around once they understood the root cause. So today, we are going to uncover the truth behind swollen legs and ankles. We’ll look at the tiny cellular pumps inside your body that stop working when you don’t get enough of certain nutrients. We’ll talk about how high blood sugar silently damages your circulation. And we’ll explore the role of potassium, magnesium, and especially vitamin B1, the number one vitamin that can make the difference between swollen, heavy legs and legs that feel light and strong again. So, let me ask you this. If swelling in your ankles isn’t just normal aging, but a sign your body is crying out for help, wouldn’t you want to know how to fix it? Stay with me because in the next few minutes, I’ll explain exactly what’s happening inside your cells and how you can change it. Swollen legs and ankles are so common in older adults that many people begin to shrug them off as just part of getting old. But the truth is swelling, what we call edema, is never normal. It is always a signal from the body that something inside is out of balance. Now, when patients come to me worried about swollen ankles, the first thing they usually say is, “Doctor, my heart must be failing.” Or maybe it’s my kidneys. And of course, heart and kidney conditions can cause fluid to build up. Sometimes medications can also play a role. But in my decades of practice, I’ve seen that most cases of swollen ankles, especially in otherwise healthy seniors, are not primarily caused by those conditions. Instead, what we’re really looking at is something far simpler. Your cells are struggling to manage fluid correctly. You see, every cell in your body has tiny pumps, millions of them, designed to move sodium and potassium in and out. These pumps keep the balance of water just right so that fluid stays inside the cells where it belongs instead of leaking out into the tissues. When these pumps stop working, the water shifts. It begins to collect outside the cells, in the spaces between your tissues. And when that happens in the legs and ankles, you see the swelling that so many seniors know all too well. Think of it like the pump in your home. If you’ve ever had a basement pump breakdown, you know what happens. The water doesn’t drain the way it should. Instead, it collects, pulls, and creates a mess. The same thing is happening in your body. the pump breaks down and the water is no longer where it’s supposed to be. I remember one of my patients, a 75year-old woman named Sachiko. She came to me with swelling so bad she couldn’t wear her shoes comfortably. She was embarrassed to go out because her legs looked heavy and puffy. She was worried about her heart, but when we tested it, her heart was strong. Her kidneys were healthy, too. What we found instead was that her cellular pumps weren’t working properly because she was deficient in key nutrients. Once we addressed those deficiencies, the swelling began to recede. Within weeks, she was walking longer distances and within months, she was back to gardening, something she thought she had lost forever. This is the hopeful truth. Most seniors who struggle with swollen ankles are not doomed to live with it. The swelling is not simply aging. It’s a system problem, one that can often be fixed when you provide your body with the right tools. But here’s the challenge. Those cellular pumps use up an enormous amount of energy. In fact, scientists estimate that the sodium potassium pump alone consumes 30 to 40% of a cell’s total energy supply. Think about that. Nearly half of the energy in your body is being used just to keep fluid balance. If you run low on energy or the nutrients that keep those pumps running, they fail and the result is swelling, fatigue, and sometimes even numbness or tingling in the legs and feet. So, the real question is this. Why do these pumps fail in the first place? The answer brings us to two common culprits in modern diets. Too much refined sugar and too little of the right vitamins and minerals. This combination quietly shuts down the pumps that keep your fluid balance in check. In the next section, I’ll explain how high blood sugar quietly sabotages your circulation, damages your blood vessels, and sets the stage for swelling. And more importantly, I’ll show you the first steps you can take to turn it around. Now, let’s look at one of the most overlooked reasons why seniors develop swollen legs and ankles, high blood sugar. Even if you are not diabetic, even if your doctor has never told you that your blood sugar is a problem, the truth is that many older adults live in a constant state of higher than ideal blood sugar. And this has direct consequences for your circulation and fluid balance. Here’s what happens. When sugar enters your blood, it doesn’t just float around harmlessly. It attaches itself to proteins, especially hemoglobin, in your red blood cells. This process is called glycation. Think of it like caramel sticking to your fingers. You can’t just wash it off. Once sugar attaches to a protein, it stays there until that blood cell dies. Doctors measure this process with a test called A1C. It tells us how much sugar has been sticking to your red blood cells over the past 3 months. The higher the A1C, the more glycation has been happening. But why does this matter for your legs and ankles? Because once your red blood cells are glycated, they can’t carry oxygen and nutrients as well. They begin to clog circulation instead of nourishing it. Blood flow slows down. Tissues receive less oxygen and tiny blood vessels in your legs and feet become leaky. Fluid that should remain inside your vessels seeps out into the tissues and swelling follows. It doesn’t stop there. High blood sugar also locks up potassium, one of the key minerals needed to keep your sodium potassium pumps working. And when potassium is locked away, sodium takes over. And wherever sodium goes, water follows. The result? More fluid pooling in the lower half of your body. I once treated a retired shopkeeper named Maseru. He wasn’t diabetic, but he admitted to enjoying sweets after every meal. By his late 60s, he had constant ankle swelling, tingling in his feet, and occasional numbness. His blood tests showed elevated A1C, even though he had never been diagnosed with diabetes. The sugar in his blood had been quietly damaging his circulation for years. When he cut back on refined carbohydrates, replaced them with vegetables, and added nutrients that supported his circulation, the change was dramatic. Within months, the swelling reduced and the tingling in his feet eased. This is why swollen ankles are not just a cosmetic problem. They are a sign that your blood flow is being compromised. And when circulation suffers, every part of the body pays the price. From your energy levels to your nerves, your heart, and even your brain. But here’s the encouraging part. When you stop feeding the body excessive sugar and begin restoring balance, the process can reverse. Your circulation improves, your blood cells carry oxygen more efficiently, and your fluid balance returns. So, let me ask you, how many times this week did sugar sneak into your meals? Maybe it was in your tea or coffee. Maybe it was in bread, noodles, or snacks. Sugar is hidden in so many foods that most people underestimate how much they’re consuming. But your swollen ankles do not underestimate it. They show the truth. In the next section, I’ll explain how two critical minerals, potassium and magnesium, work handinhand with your body to restore circulation, power the sodium potassium pump, and reduce swelling naturally. These two nutrients together with the number one vitamin we’ll cover soon are the real keys to eliminating swollen legs and ankles for good. Now that we’ve seen how high blood sugar disrupts circulation and fluid balance, let’s focus on two minerals that are absolutely essential for keeping swelling under control. Potassium and magnesium. Think of potassium as the great balancer. It works handinhand with sodium to regulate where water goes in your body. The sodium potassium pump I mentioned earlier depends on having enough potassium available. Without it, sodium builds up. And when sodium builds up, water follows right into your ankles and legs. The challenge is that most people don’t get nearly enough potassium from their diet. The average adult needs around 4,700 mg every single day. To put that into perspective, one banana only has about 300 mg. That means you would need more than 15 bananas a day to meet your potassium requirement. Obviously, that’s not realistic, especially for seniors who must also watch their sugar intake. So, where can you find potassium? Some of the best sources include avocados, leafy greens like spinach and kale, beans, squash, and berries. Even tomatoes and cucumbers can add up when eaten consistently. Potassium is not found in large amounts in refined foods, which is why modern diets so often fall short. The second mineral is magnesium. Magnesium is sometimes called the spark plug of the body because it is required for over 300 enzyme reactions including the production of energy in the form of ATP. Without magnesium, your cells cannot generate enough energy to power the sodium potassium pumps. That means fluid begins to collect outside of your cells. Low magnesium also shows up in other ways. cramps in your legs, restless nights, low energy, and sometimes even irregular heartbeats. Seniors are especially vulnerable to magnesium deficiency because common medications like diuretics, and certain blood pressure drugs can flush magnesium out of the body. Where can you find magnesium? Some of the richest foods are pumpkin seeds, sunflower seeds, almonds, and dark leafy greens. Whole grains and legumes can help, but many seniors find that nuts and seeds are the easiest way to raise magnesium intake. For those who still struggle, a highquality magnesium supplement or an electrolyte powder without added sugars can provide steady support. Let me share the story of Haruko, a 72-year-old patient who came to me with swelling so severe that her shoes no longer fit by evening. She also complained of leg cramps that woke her at night. When we looked at her diet, I saw she was eating plenty of white rice and noodles, but very few vegetables, nuts, or seeds. Her potassium and magnesium intake were far too low. We added avocados, pumpkin seeds, and a daily leafy green salad. Within weeks, her nighttime cramps reduced. Within 2 months, the swelling in her ankles was noticeably less. She told me, “Doctor, for the first time in years, my shoes fit comfortably all day.” This is the power of minerals. They are not optional. They are vital tools your body uses to control fluid, energy, and circulation. And yet, because modern diets are so heavy in refined foods and so light in vegetables and seeds, many seniors live in a constant state of deficiency. So, here’s what I want you to remember. Sodium is everywhere in the modern diet, but potassium and magnesium are often missing. Restoring that balance is one of the simplest, most powerful steps you can take to reverse swelling in your legs and ankles. In the next section, we’ll uncover the real star of this story, the number one vitamin that protects your cells from sugar damage, restores proper circulation, and brings lasting relief from swollen legs and ankles. Now we come to the most important part of today’s conversation. The number one vitamin for eliminating swollen legs and ankles. That vitamin is vitamin B1, also known as thamine. Why is B1 so important? Because it plays a central role in how your body processes carbohydrates and turns them into energy. Every time you eat sugar or starch, your body must convert it into usable fuel. But here’s the catch. That process cannot happen without B1. If B1 is missing, the machine grinds to a halt. The sugar stays stuck, circulation suffers, and your sodium potassium pumps run out of energy. The result is swelling, fatigue, and nerve damage. In fact, scientists have shown that the number one cause of B1 deficiency is a diet high in refined carbohydrates, white rice, bread, noodles, sweets, and sugary drinks. These foods flood your body with sugar but provide none of the B1 needed to process it. Your body has to borrow from its reserves. Reserves in your liver, your heart, and your nervous system. Over time, those reserves run dry, and symptoms appear. The first signs are often subtle. Tingling in the feet, numbness in the toes, burning sensations in the soles. Doctors call this peripheral neuropathy. Then comes the swelling as circulation breaks down and blood vessels leak fluid into the tissues. Without B1, sugar begins to damage proteins in the blood through glycation. Just as we discussed earlier, this sticky process blocks blood flow, weakens vessels, and makes swelling worse. I once treated a retired farmer named Kenji. He had swelling in both ankles and complained of constant numbness in his feet. His doctor told him it was just aging. But when I looked at his diet, I saw the truth. Bowls of white rice three times a day, bread for snacks, and very little variety otherwise. He was unknowingly draining his body of B1. We introduced more B1 rich foods like pork, sunflower seeds, and leafy greens, and we added a modest supplement. Within 2 months, his swelling had reduced significantly, and the feeling in his feet began to return. He told me, “Doctor, I never thought rice could do this to me. But it wasn’t the rice alone. It was the rice without the B1 needed to balance it. So, where can you find B1 naturally? Some of the richest sources are pork, sunflower seeds, flax seeds, asparagus, and legumes. Whole grains contain B1 as well. But when grains are refined into white rice or white flour, nearly all the B1 is stripped away. That is why populations who eat mainly refined grains often struggle with swelling, weakness, and neuropathy. B1 is also a powerful antioxidant for your nervous system. It helps protect your nerves from oxidative stress and damage. This is why restoring B1 can not only reduce swelling, but also improve sensation in the feet and ankles. Now, let me be clear. B1 is not a magic pill that fixes everything overnight. It works best when combined with potassium and magnesium along with reducing refined sugars. Together, they restore energy to your sodium potassium pumps, improve circulation, and reduce the pooling of fluid in your legs. So, the key takeaway is this. If you want to eliminate swollen ankles, don’t just cut salt. Don’t just wear compression socks. address the real cause, your body’s need for B1. And in the next section, I’ll show you how to put all of this together into a simple daily formula, one that can help you protect your circulation, reduce swelling, and regain the lightness in your legs, no matter your age. We’ve covered the science, we’ve talked about the pumps inside your cells, the damage caused by high blood sugar, the importance of potassium and magnesium, and finally, the key role of vitamin B1. Now, let’s put it all together into a daily formula you can remember and apply starting today. Step one, reduce refined sugars and carbohydrates. This is the foundation. If you continue to eat large amounts of white bread, noodles, rice, pastries, and sweets, you will continue to drain your body of B1. Reducing these foods allows your circulation to heal and protects your blood vessels from glycation. Replace them with vegetables, berries, nuts, seeds, and lean proteins. Step two, increase potassium richch foods. Aim to add avocados, leafy greens, beans, and squash into your meals. Potassium is what keeps sodium in balance. The more potassium you have, the less water sodium can drag into your ankles. Even simple changes like adding spinach to breakfast or avocado to lunch can make a difference. Step three, add magnesium daily. Whether from pumpkin seeds, sunflower seeds, almonds, or dark leafy greens, magnesium is vital for your energy and circulation. If you struggle to get enough, talk to your doctor about using a highquality supplement. Remember, your muscles, nerves, and heart all depend on magnesium to function well. Step four, restore vitamin B1. Focus on B1 rich foods like pork, sunflower seeds, legumes, and asparagus. In some cases, a supplement may be necessary, especially if you have long-standing swelling or numbness in your feet. Vitamin B1 is the cornerstone of this formula. It powers your pumps, protects your circulation, and supports your nerves. Step five, support your lifestyle. Get moving every day, even with gentle walks. When you move, you help your leg muscles pump blood back to the heart, reducing pooling in the ankles. Elevate your legs when resting. Drink enough water and protect your sleep so your body has the energy to heal. Let me share one more story. Hiokco, a 69-year-old teacher, came to me with swollen ankles that made her dread wearing sandals in the summer. She had tried diuretics, but the side effects left her feeling weak and dizzy. We applied this formula step by step. She cut back on refined carbs, added leafy greens and seeds, and introduced a B1 supplement with her doctor’s guidance. Within weeks, she noticed her swelling improving. Within months, her ankles looked normal again. She told me, “Doctor, I feel like I have my legs back.” That is the power of this simple daily plan. Now, let me ask you, how different would your days feel if you could look down and see light, comfortable legs instead of swollen ankles? Imagine walking with ease, putting on your shoes without discomfort, and moving through life without that heavy burden. The formula is not complicated. It’s not expensive, and it does not rely on endless medication. It relies on nourishing your body with what it truly needs. Fewer refined sugars, more potassium, steady magnesium, and the essential vitamin B1. So remember this, swelling in your ankles is not a life sentence. It is your body’s signal, asking for help. And when you give it the right tools, it responds quickly, powerfully, and often beyond what you expected. Like this video, subscribe, and hit the bell so you never miss an episode. Stay strong, stay aware. We’ll see you in the next one.
