Soaring temperatures might be enjoyable to many but they can come with some side effects. Many people find their ankles swell up as the thermometer rises.
And others can find it harder to remove rings from their fingers on a sunny day. But what is the reason behind the swelling which can make life a little uncomfortable?
One doctor has explained it is down to the body's own temperature regulation system. According to Dr Bryony Henderson, lead GP at digital healthcare provider Livi, it's one of the ways our bodies try to cool us down in the heat, reports the Manchester Evening News.
According to Dr Henderson ankles and fingers may feel swollen in the heat "because the blood vessels in our bodies expand to send more blood to the skin to cool down the body”. This can cause fluid retention which may result in your ankles looking larger than usual.
So is there anything you can do if your ankles feel swollen at any time? There are a number of steps you can take to help reduce the swelling, according to healthline.
It suggests:
Drink eight to 10 glasses of water a day
Getting enough fluids actually helps reduce swelling. When your body isn’t hydrated enough, it holds onto the fluid it does have. This contributes to swelling.
Buy compression socks
Start with compression socks that are between 12 to 15 mm or 15 to 20 mm of mercury. They come in a variety of weights and compressions, so it might be best to start off with lighter-weight socks and then find the kind that provides the most relief.
Soak in a cool Epsom salt bath for about 15 to 20 minutes
Epsom salt (magnesium sulfate) may not only help with muscle pain. It may also reduce swelling and inflammation. The theory is that Epsom salt draws out toxins and increases relaxation.
Elevate your feet, preferably above your heart
Prop your feet on cushions, pillows, or even things like phone books, when you sleep. If you’re looking to reduce foot swelling while pregnant, try elevating your feet several times a day as well. Aim for about 20 minutes at a time, even on an ottoman or a chair. Try to avoid standing for long periods of time and stay off your feet when you can.
Get moving!
If you sit or stand in one area for a long period of time (like at work), this can lead to swollen feet. Try to move a little bit each hour, even if it’s a walk to the break room, a walk around the block at lunch, flexing your knees and ankles, or a lap around the office.
Magnesium supplements can be helpful for some people
If you retain water, you might have a magnesium deficiency. Eating foods high in magnesium can help. Magnesium-rich foodsTrusted Source to add to your diet include:
- almonds
- tofu
- cashews
- spinach
- dark chocolate
- broccoli
- avocados
Taking 200 to 400 milligrams of magnesium daily might help with the swelling. But before you take any kind of supplement, ask your doctor. Magnesium supplements aren’t right for everyone, especially if you have a kidney or heart condition.
Make some dietary changes
Reducing your sodium intake can help decrease swelling in your body, including in your feet. Opt for low-sodium versions of your favourite foods, and try to refrain from adding salt to meals.
Lose weight if you’re overweight
Being overweight can cause reduced blood circulation, leading to swelling of the lower extremities. It can also lead to extra strain on the feet, causing pain when walking. This can result in being more sedentary — which can also cause fluid build-up in the feet.
Losing weight can help ease the strain on your feet and possibly reduce foot swelling as well. Talk with your doctor about whether you need to lose weight and healthy ways to go about doing so.
Massage your feet
Massage can be great for swollen feet and can also promote relaxation. Massage (or have someone massage them for you!) your feet toward your heart with firm strokes and some pressure. This can help move the fluid out of the area and reduce swelling.
Increase your intake of potassium-rich foods
A potassium deficiency can contribute to high blood pressure and water retention. If you have no dietary restrictions, consider eating foods containing potassium. Some potassium-rich foods. Trusted Source include:
- sweet potatoes
- white beans
- bananas
- salmon
- pistachios
- chicken
Try drinking orange juice or low-fat milk instead of soda, too. If you have any medical conditions, especially kidney issues, talk with your doctor before adding lots of potassium to your diet.
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