With the UK braced for scorching summer weather in the coming days, many of us will be scrambling to set up our deck chairs and soak up the sunshine - but of course, the heat doesn't come without its drawbacks.
Besides feeling generally sweaty and uncomfortable, high temperatures can lead to a range of unpleasant symptoms that can end up putting a dampener on the summer months for many. For instance, some people may find that they suffer from swollen feet and ankles in the heat.
This common phenomenon is called oedema, according to the NHS, and can occur due to fluid build-up in the body as the high temperature causes your blood vessels to expand. But if you find yourself afflicted with puffy feet this summer, there are a few easy steps you can take to remedy it, The Mirror reports.
Kate Booker, nutritionist at Nutrition Geeks, has issued six top tips to help reduce swelling in your ankles and feet. Here's what you can do if you're suffering from the uncomfortable affliction this summer:
Stay hydrated
A vital piece of advice that everyone should follow in hot weather regardless of whether or not they have swollen feet, drinking plenty of water and getting minerals into your diet can help ease the swelling. "When we sweat, we sweat out minerals too so keep in mind that these will need to be replenished," Kate explained.
"Some important minerals to consider are: potassium, highest in fruit and vegetables; sodium, which we can take from good quality sea salt; magnesium, which we can get from green leafy veg, dark chocolate and Epsom salt baths. Reducing alcohol and avoiding excess caffeine can help avoid dehydrating yourself."
Keep moving
Fluid build-up in the ankles can be exacerbated by sitting or standing in the same spot for too long, so making sure you move about and stay active throughout the day if you can is likely to help reduce any swelling you have.
Kate advised: "Exercise daily, even if this is just a walk, boosts circulation and reduces the fluid build up. There's so many other benefits like boosting mood, making vitamin D from the sun and getting steps in too!"
Put your feet above your head
If your ankles are swelling from the heat, putting your feet up against the wall can be beneficial. Kate explained: "When your feet are higher than your heart, it allows the fluid to drain. You could also put them on a chair if you don't want them against a wall."
Massage your feet
If you're struggling with swollen feet, giving yourself a foot massage can help "increase circulation and stimulate blood flow", according to the nutritionist.
To help support drainage, Kate recommended carrying out "gentle, sweeping motions towards the heart". She added: "You could use an oil like coconut oil or olive oil."
Cook from scratch
According to the NHS, one cause of oedema can be eating too much salty food, meaning a salty diet could be making your swelling even worse in the heat. Kate advised against eating packaged and processed foods that are high in processed salt, as it can increase the swelling in your body.
She added: "We do need salt but it's better to avoid table salt which is processed and use a mineral rich sea salt that is unrefined instead. Eat a nutrient dense diet with antioxidants and real ingredients."
Keep your feet free
Wearing tight shoes will increase the swelling in your feet when the weather is hot, so giving them some room will help to bring any puffiness down. Kate recommended: "Allow your feet to breathe, walking barefoot without restrictive tight shoes."
Anyone experiencing swelling should keep in mind that while oedema can be caused by harmless factors such as heat, insect bites or sitting in one position for too long, it's possible that it could be an indicator of a more serious underlying health problem. Oedema can also be caused by an infection, a blood clot, or problems with your kidneys, liver or heart.
The NHS advises requesting an urgent GP appointment or seeking help from NHS 111 if:
- You have swelling in 1 ankle, foot or leg and there's no obvious cause, such as an injury
- The swelling is severe, painful or starts very suddenly
- The swollen area is red or feels hot to the touch
- Your temperature is very high, or you feel hot and shivery
- You have diabetes and your feet, ankles or legs are swollen
READ NEXT:
