Sore feet and ankles can affect anyone in hot weather, but how can you prevent it from happening in the first place?
The hot summer weather can cause the feet and ankles to become unusually swollen when fluid accumulates around the tissues. And while the problem usually disappears once your body cools down, the look and feel of being swollen can be uncomfortable and embarrassing to deal with in extreme heat. Express spoke with Lifesum’s chief nutritionist, Siegen Svanfeldt, to find out how to resolve this issue.
What causes swelling of the feet and ankles in hot weather?
Swollen feet and ankles have many causes, including pregnancy, being overweight, taking certain medications, or injuries, but it can happen to anyone in hot weather.
“Swelling of the feet and ankles due to hot weather is often called thermal edema, which is fluid‘ trapped ’in the tissues causing the inflammation,” says Svanfeldt. Inflammation in the short term is unlikely to cause major health effects, but if you have inflammation over a long period of time, it may be due to other causes, such as root canal disease. In this case, it may be worth contacting a health care professional. ”
How to stop swollen feet and ankles from heat
There are many natural remedies that can prevent foot swelling in hot weather, and they are as simple as changing the way you eat and drink.
– Keep hydrated
“Even if swollen feet are caused by fluid buildup, drinking enough water can help prevent inflammation,” Svanfeldt says.
Water is not only necessary to replenish fluids lost through sweat, but it is also important to control blood salt levels.
Foot and ankle specialists explain that not drinking enough water can lead to a high concentration of salt in your blood, causing your body to retain the water you drink, which contribute to inflammation.
Try to drink at least eight to 10 glasses of pure water per day, and consider using a water tracker to make sure you’re getting enough from your daily diet.
– Stay away from the sun
Keeping your body cool is the easiest way to prevent and reduce inflammation.
Stay in shaded outdoor areas and try to stay in well -ventilated areas while at home or at work.
Sprinkling your legs in a cold shower or soaking your feet in a bucket of cold water helps regulate your body temperature if you’re having difficulty on a hot day.
lift your foot
This is one of the best ways to “drain” excess fluid trapped in the tissues around the feet and ankles.
Care Plus recommends raising your feet and legs above your heart level about three to four times a day for 30 minutes per hour.
Follow a healthy diet
Being overweight increases the risk of swollen feet or ankles and a long list of many other health problems.
Following a healthy diet with lots of nutritious foods, such as vegetables, fruits, whole grains, and legumes, according to your energy needs, can help you maintain or reach a healthy weight.
– Keep active
Controlling what you eat and drink is not the only way to prevent bleeding. In fact, activity is also important.
“Sitting for long periods of time can increase the risk of swollen feet and ankles. It can also happen if you have been on your feet for a long time, so increase the amount of movement in your daily life to increase blood flow. ” “
– Reduce salt consumption
Excess salt should be avoided in hot weather to keep you hydrated, but to also reduce swelling in your hands, feet, and ankles.
Source: express
Source: Arabic RT
