Heat swollen legs and how to avoid them

532 points
Heat swollen legs and how to avoid them

In hot weather, many people experience leg swelling. Why is this happening and how to get rid of swelling?

The summer heat is a real test for your feet. The feet and ankles swell, the leg does not fit in the usual shoes, pressing on the swollen places, a dent remains for a long time, discomfort in the lower extremities worries.

Why do legs swell in the heat?

When the air temperature rises, the body rearranges its work to prevent overheating. The vessels dilate to allow more blood to pass through. In this case, it becomes more difficult for the veins of the lower extremities to push the blood up, and its large volumes are retained in the lower extremities. Lymph movement is also hampered. That’s why the legs swell a lot in the heat.

The situation is aggravated by varicose veins, diseases of the kidneys, heart and blood vessels, pregnancy, hormonal disorders. In this case, the advice of a doctor should be sought.

General recommendations for leg swelling

There are general recommendations that help to cope with leg swelling from heat. Experts name seven effective ways.

1. Raise your legs

When swelling occurs, gravity is not a great friend, so you should get rid of the effects on your extremities by trying to raise your feet above your heart as often as possible. In this position, you should spend at least ten minutes and repeat several times during the day, even before going to bed.

2. Try to avoid overheating

Stay in shaded areas or air-conditioned rooms whenever possible. Avoid excessively hot showers or baths and saunas, as this can worsen swelling.

3. Add physical activity

Moderate exercise, such as swimming and walking, can help improve circulation and restore fluid flow. Try to exercise during the cooler times of the day, such as in the early afternoon or early morning.

4. Drink lots of water

Too much salt contributes to bloating, so drinking more plain water can help reduce the amount of salt in your body.

5. Control your diet

Certain foods are natural diuretics and can relieve fluid retention. Foods that have this effect include green leafy vegetables such as spinach and lettuce, green beans, asparagus, squash, onions, pineapple, and lemons. Cut down on fatty, salty, spicy foods and, of course, alcohol.

6. Wear compression socks

Special form-fitting or knee-high socks can help reduce fluid buildup in the feet and ankles.

7. Avoid a sedentary lifestyle

If you’re on your feet for a long time, take regular breaks to walk around and move your legs. This can help reduce discomfort and help keep blood and lymph flowing.

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532 points