Home Remedies For Swollen Feet: Do your feet tend to swell in warm temperatures? This is a common phenomenon caused by the body’s natural cooling mechanism. Factors such as age and diet can for swollen legs but also play a role. We explain why your feet swell in warmer temperatures and show you what you can do about the pain that comes with it.
When the sun comes out, it’s time to show your feet and ankles again. At this time of year, the feet and toes usually hidden under pants, tights or boots can warm themselves in the summer sun thanks to skirts, shorts and flip-flops. But for some, the warmth of summer causes swollen ankles and feet .
Common Causes of Swollen Ankles and Feet in Warm Weather:
Swollen legs are the result of the body’s natural cooling mechanism. When you get too hot, the veins expand, allowing fluid to get into the tissues near your skin. The expansion of blood vessels in warm temperatures is completely normal. The body tries to cool down this way . However, this makes it more difficult for the veins to pump the blood back to the heart against gravity. Fluid sinks into the feet and ankles and water retention occurs, which can cause swelling and other discomfort.
These Factors can Make the Problem Worse:
A diet that is too salty. It leads to an imbalance in the water-salt balance. The body tries to compensate for this imbalance by increasing water retention.
standing or sitting for long periods of time. Walking stimulates the blood circulation through the movement of the legs and the blood is pumped upwards from the lower limbs. When sitting or standing, it is more difficult for the body to pump the blood upward against gravity.
As you get older, blood circulation slows down and it becomes more difficult for your heart to move blood around your body. This leads to swollen legs and uncomfortable pain more quickly.
Pregnancy poses a challenge to the vascular system as the body is burdened with both extra fluids and weight. Swollen feet and ankles are already a common side effect of pregnancy , and warm temperatures can increase water retention.
10 Home Remedies for Swollen Feet and Ankles:
In the case of swollen legs caused by heat, there are a number of natural measures that cool the lower limbs, stimulate the bloodstream or help the fluid get back into the blood vessels.
1. Put Your Feet Up:
If you have swollen feet or ankles, put your feet up first to relieve the swelling. You can reverse the effects of gravity by keeping your feet as high as possible.
Depending on the severity of the swelling, it is recommended that the legs or feet be positioned higher than the heart for 30 minutes three to four times a day. At night, a pillow under the ankles can help reduce water retention.
2. Avoid Heat:
If you are prone to swelling in warm temperatures, try to stay as cool as possible. For example, avoid direct sun, look for shady places and stay in air-conditioned rooms if possible.
Using a cooling foot spray can also help cool down swollen legs.
Also, avoid hot baths, hot showers, and saunas, as these can worsen the swelling, the swelling and the pain associated with it. Take a warm shower, but not too hot. After the shower, rinse your legs with a jet of cold water to stimulate blood circulation.
3. Stay Active:
Although exercising too much and too intensely can contribute to water retention, gentle exercise such as swimming or walking is recommended. The blood circulation is stimulated by gentle movements and the accumulated fluid is set in motion again. Exercise at cooler times of the day, in the morning or in the early evening, so as not to overheat the body and thus promote swelling.
Swimming is particularly recommended for swollen feet and ankles, as it cools and does not strain the feet. The gentle movement and stretching helps to set the pent-up fluids in motion, while the water pressure also stimulates blood circulation. Any movement that uses the calf muscles is good, even if you’re just stepping in the water or mimicking the movement while sitting in the office.
4. Drink Plenty of Water:
Never reduce your hydration in the hopes that this will reduce water retention. If you drink too little water, the concentration of salt in the blood increases. An increased salt concentration causes the body to store the water supplied to it, which in turn can promote water retention. If you drink plenty of water, the concentration of salt in the body will decrease and it will be flushed out.
Try to drink at least 8-10 glasses of water every day. If you don’t like plain water, add a slice of cucumber or lemon. Not only do you get a refreshing drink; Cucumbers and lemons are also good against swelling thanks to their anti-inflammatory properties.
5. Watch Your Diet:
As mentioned earlier, one of the main reasons for leg swelling is too much salt. So pay attention to how much salt you get through your diet. In order to reduce the risk of swollen ankles or feet, it is advisable to avoid table salt and to look for low-sodium alternatives. For dishes that are often very salty, such as soups, sauces, chips or smoked meat, you should use products with a reduced salt content. Avoid highly processed foods as they are often high in salt.
There are plenty of fresh vegetables and fruits on offer in summer – and some of them can help with swollen feet.
Certain foods are naturally diuretic. They increase urine production and can relieve swelling. In contrast to diuretics from the pharmacy, they do not deprive the body of important vitamins and minerals. Naturally diuretic foods include beetroot, leafy green vegetables like salads and spinach, pumpkin, green beans, asparagus, onions, lemons, and pineapples.
6. Support Your legs, Ankles, and Feet:
Support and compression stockings can prevent swelling. They are a little difficult to put on, but it is important that they fit very tightly. They provide just the right amount of pressure to reduce the size of the dilated veins, stimulate blood circulation, and prevent blood from pooling in the ankles and feet.
7. Avoid Standing Still for Too long:
After a long day at work, especially after sitting or standing all day, some gravity swelling in your legs, ankles, and feet is normal.
This can be avoided by taking regular breaks in movement. They help to relieve discomfort and keep the blood moving so that the fluid flows back up. If you’ve been sitting at your desk all day, try to keep your feet higher. Even a slight increase can work wonders for the swelling.
Avoid crossing your legs, as this may restrict blood circulation and make swelling worse. It is best to have your feet flat on the ground or cross your ankles.
Massaging the feet, ankles, and surrounding tissues can set the fluid in motion and reduce swelling. Gentle, circular motions with both hands from your feet up to your knees are best. Or even better: let yourself be massaged, this will prevent the blood circulation from being obstructed by your bent knees.
Essential oils like peppermint and grapefruit oil mixed with a carrier oil like almond oil are great for massaging swollen feet and ankles.
9. The Power of Magnesium:
Magnesium is an important mineral for blood circulation, a lack of magnesium can lead to swelling. An additional 200 mg twice a day may help relieve the swelling.
Make sure you eat more magnesium in your diet. For example, dark leafy vegetables such as spinach and kale, nuts and kernels, fish, avocado, bananas and dark chocolate are rich in magnesium.
10. Chestnuts for the Lower Limbs:
The seeds of the horse chestnut can help to narrow the membranes of the blood vessels, which increases blood flow.
Horse chestnut extracts in the form of ointments or gels, such as in vein ointment, work against swelling and have a cooling effect on tired and heavy legs, ankles and feet. In addition, the massage stimulates the blood circulation when the ointments are applied.
Application: Massage some gel into the skin 2-3 times a day with an upward motion. Pay special attention to the application on the ankles and wherever the swelling is greatest.
The Following Tips can Also Help Against Swollen Feet:
There are many natural ways to reduce swelling. These include cold packs, cooling foot baths with Epsom salts or foot wraps with damp towels.
You Should Also Pay Attention to This:
Although swollen ankles and feet are uncomfortable, non-disease-related swelling is usually temporary. If the swelling does not subside despite adequate rest in combination with these self-help measures, or if you suffer from high blood pressure, you should definitely consult a doctor, as the cause may be a more serious illness.