I looked down at my feet the other day after a marathon coding session and barely recognized them. They looked puffy, tight, and painfully similar to the manas my grandmother used to complain about.
I work from home, which means my daily commute is just a ten-second walk from my bed to my desk. While that sounds convenient, it apparently comes with a heavy price for my lower limbs.
At 42 years old and weighing 77 kilograms, I know I’m carrying a bit more weight than I should be. But I didn’t realize that simply sitting in my ergonomic chair could cause me physical pain.
It turns out, there is a legitimate scientific reason for this swelling, and it involves more than just getting old.
The “Muscle Pump” has stopped working
When we walk, the muscles in our calves act like a secondary heart. They squeeze the veins in our legs to pump blood back up against gravity. [1]
But when I sit for four hours straight on a Zoom call, that pump is completely turned off. Gravity takes over, pulling fluids down into my ankles and feet where they get stuck.
This is officially called “dependent edema,” and it creates that uncomfortable, heavy sensation. It’s basically a traffic jam of fluids in my lower body because the engine is turned off.
The Sugar and Salt Connection
Here is where things get interesting for someone tracking their blood sugar like me. High insulin levels actually tell our kidneys to hold onto sodium.[2]
If I eat a high-carb meal, my body pumps out insulin to manage the glucose spike. This insulin prevents my body from flushing out salt, which in turn makes me retain more water.
I realized this swelling often happens after I’ve had a salty, carb-heavy lunch like instant pancit canton with an egg. It’s a double whammy: the salt from the seasoning packet and the insulin spike from the noodles working together to turn my feet into balloons.
Even a innocent-looking meal like fried fish can be a culprit if I drown it in bagoong or a salty toyomansi dip.
What the Experts Say
I did some digging to make sure I wasn’t just imagining this connection. It is comforting to know that this is a documented physiological response to our modern lifestyle.
According to Harvard Health, “Prolonged periods of standing or sitting may decrease blood circulation, leading to swollen feet.”[3] They emphasize that without movement, the fluids simply have nowhere else to go.
A study published in the National Institutes of Health database also confirms that interrupting sitting time is crucial. The researchers found that “changing from sit to stand position during short periods may be effective at preventing leg swelling.”[4]
My “Anti-Manas” Action Plan
Since I cannot quit my job, I have to change how I work. I am now trying to stand up every 30 minutes, even if it is just to refill my water bottle.
I also try to do “calf raises” under my desk while I am typing. It looks silly, but it manually activates that muscle pump to get the blood flowing again.
Most importantly, I am watching my sodium intake alongside my glucose monitoring. I’ve learned that skipping the extra sawsawan (dipping sauce) helps my feet just as much as it helps my blood pressure.
This is just another data point in my journey to better health. I guess I have to earn my relaxation by moving a little bit more.
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