I’m a GP – here’s 6 tips to stop your ankles and feet swelling up in the heat
THOUGH hot weather can be glorious after months of cold and rain, for some it can be harder to deal with.
The heat can trigger a sense of heaviness and fatigue for many, a feeling of walking through soup - not to mention the hot, sticky nights spent tossing and turning in pursuit of sleep.
If the 30 degree temperatures have you feeling swollen and listless, it might not just be in your head.
Hot weather can actually cause fluid to build up in your body, making your ankles, feet and legs puffy.
This condition - also known as oedema - can be pretty uncomfortable, and make your skin look shiny and stretched.
It can be brought on by heat, but standing or sitting in the same position for ages or eating too much salt can be the cause of your swollen feet, according to the NHS.
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Pregnancy, being overweight or taking certain medications can also bring on oedema, as can a sprain, insect, kidney, liver and heart problems and a blot clot.
Thankfully, there are some easy ways to reduce the swelling, according to a nutritionist.
1. Keeping moving
While the heat might rob of the desire of anything but lolling about with a cold drink in hand, Kate Booker, nutritionist at Nutrition Geeks, told moving often and staying active throughout the day can help stave off fluid buildup in your ankles.
Just taking a walk and avoiding sitting for too long can boost and bring that puffiness down, she said. You might also get a mood boost and soak up some vitamin D in the process.
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2. Say no to processed food and table salt
Kate advised you stay away from packages and processed food if you're noticing puffiness in your ankles and feet, as these tend to be high in processed salt.
Instead, cook your food from scratch use a mineral-rich sea salt that is unrefined instead, the nutritionist suggested.
Sprinkle this onto food that is nutrient dense and full of anti-oxidants, Kate went on.
3. Drink plenty of water
The hot weather has reduced many of us into hot sticky messes and we should all be making sure we're topping up out hydration levels.
But Kate said we should also be thinking about the minerals we're losing: "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."
Cutting down on your coffee and alcohol intake can also reduce your chances of dehydration, Kate added.
4. Put your feet against the wall
Putting your feet up against the wall can help bring down your heat-swollen ankles by allowing the fluid to drain out of them, according to Kate.
She said: "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."
5. Massage it out
Another option could be to give yourself a foot massage - or enlist the help of a loved one.
This will help "increase circulation and stimulate blood flow", according to Kate.
You should use "gentle, sweeping motions towards the heart", aided by coconut or olive oil or your favourite lotion.
6. Avoid tight shoes
This might seem obvious, but wearing tight shoes in hot weather isn't doing your puffy feet any favours
Instead, Kate advised you walk barefoot when you can to allow your feet to breathe.
The you wear wide, comfortable shoes with a low heal and a soft sole.
You should also wash, dry and moisturise your feet to avoid infections.
But you should see a GP if both of your, ankles feet or legs are swollen and treating at home hasn't worked or it's gotten worse.
Get an urgent appointment or contact NHS 111 if:
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- you have swelling in one 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
And if you're struggling to breathe, your chest feels tight or you're coughing up blood, call 999 immediately - you could have a blood clot in your lungs.