To get magnesium, you probably need to eat more pumpkin or sunflower seeds, as well as leafy greens. You don't need 4,700 milligrams like you do potassium; you need about 420 milligrams of magnesium. You can also get both from a good electrolyte powder, but make sure the electrolyte powder is high-quality and free of hidden sugars.
The importance of vitamin B1
This will fix the pump, but the real cause of its damage is what we'll discuss next: vitamin B1 deficiency. When you consume sugar, it must be broken down into a smaller sugar molecule called glucose. It then needs to enter the mitochondria to be converted into energy. To get from this stage to this stage, this one tiny enzyme, transketolase, needs vitamin B1. If you don't have it, you won't be able to use it for energy.
The main cause of vitamin B1 deficiency is consuming too many refined carbohydrates. For example, if you consume all that refined sugar without vitamin B1, the body must draw on reserves—from various tissues, organs, and glands. Eventually, a deficiency will develop. Vitamin B1 is also a crucial antioxidant that protects nerves. Therefore, when vitamin B1 is lacking, peripheral neuropathy develops, manifesting as tingling, numbness, and a burning sensation in the soles of the feet.
The point is that vitamin B1 is so important in carbohydrate metabolism and protects against excessive carbohydrate intake. By protection, I mean protection against glycation—the bonding of sugar with protein. Vitamin B1 separates them, preventing them from damaging blood cells and ensuring proper circulation. Once sugar binds to protein, the effect is permanent and cannot be removed.
Conclusions
Magnesium, potassium, and vitamin B1 are solutions for swollen ankles. However, you must eliminate sugar from your diet, because as soon as you return to consuming refined carbohydrates, the swelling will return.
