The UK is bracing for a sweltering heatwave, with temperatures of up to 30C forecast this weekend. While some people love basking in the heat, there are others who try desperately to find ways to cool down, especially during the night when they are trying to sleep.
In addition to hot, sticky nights, another symptom of a heatwave if swollen feet and ankles. For some people, the hot weather can cause fluid to build up in their body, making them look swollen and puffy. This is also known as an oedema, according to the NHS.
While it can definitely be uncomfortable, there are ways of getting rid of the fluid and ease the swelling. That being said, if you think there could be an underlying medical cause, you should always chat to your GP.
Thankfully, for some sufferers, there are a few simple ways of reducing the swelling, Kate Booker, nutritionist at Nutrition Geeks, has told The Mirror.
Six tips to avid trapped fluid and swollen ankles
1. Keep moving
Moving often and staying active throughout the day, avoid sitting for too long can help avoid a fluid build-up in your ankles.
Kate told The Mirror: "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!"
2. Feet above 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."
3. Cook from scratch
Kate advises 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."
4. Stay hydrated
Staying hydrated is key when it's hot outside, and Kate recommends drinking filtered water. She explained: "When we sweat, we sweat out minerals too so keep in mind that these will need to be replenished.
"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."
5. Massage
If you're struggling with swollen feet, giving yourself a foot massage can help "increase circulation and stimulate blood flow", according to Kate.
To help support drainage you could do "gentle, sweeping motions towards the heart". She added: "You could use an oil like coconut oil or olive oil."
6. Feet on the earth
It goes without saying that wearing tight shoes can increase swelling of the feet when the weather is hot.
Kate recommended: "Allow your feet to breathe, walking barefoot without restrictive tight shoes. You'll also get the added benefit of grounding too!"
Keep in mind, it's important to rule out any medical issues like infections, blood clots, liver issues and heart failure. Certain medications can cause oedema too. Please contact your GP for further information if you are worried.
