Often, when the summer heat is very intense, the human body tends to swell. The reason this happens is that the body has a harder time excreting fluids from the tissues. In most cases, the swelling particularly affects the areas of the feet and ankles. However, some people also experience some stiffness in their joints or rapid weight gain. Fortunately, there are preventative actions that can help keep swelling to a minimum.
Steps
Method 1 of 3: Establish Your Own Daily Routine
Step 1. Stay active
There is no need for strenuous physical exertion, braving the heat, to benefit from the movement. Walking is a great way to prevent swelling because, by increasing the heart rate, it activates blood circulation. Good circulation prevents the body from swelling. Walking every day for 30 minutes is the first weapon at your disposal to start fighting swelling due to heat.
- If you already exercise regularly, keep it up. The secret to keeping your body in top shape is consistency.
- If you have to stay in a certain position for a long time, remember to take frequent breaks. If you have to sit a lot, try to get up at regular intervals to take a walk. Try your best not to sit still on your feet or at your desk for long periods, otherwise your feet will tend to swell.
Step 2. Wear clothing that promotes blood circulation
In hot weather, avoid cotton clothes as they retain moisture and you will feel even warmer. Use graduated compression stockings or elastic tights to stimulate proper blood circulation.
- Look for garments made with the "Celliant" textile fiber. It is a therapeutic fabric also used by major brands, such as Reebok and Adidas. This revolutionary fiber captures body energy and redirects it to the body by increasing blood flow and oxygen levels in the blood.
- If you can't wear sportswear, try using graduated compression stockings, which improve blood circulation. On the market there are also elastic sleeves to be worn under shirts to promote proper blood flow in the upper limbs.
Step 3. Stay indoors
If possible, stay indoors during the day, especially in the afternoon. Generally, the afternoon is the hottest part of the day, and depending on where you live, evenings could be hot as well. Focus on the activities you need to do outdoors in the morning.
Method 2 of 3: Get the Liquids and Nutrients You Need
Step 1. Stay hydrated
A well hydrated body is less prone to retaining fluids. Drink at least 1-1.5 liters of water a day, it will help you flush the waste out of the cells. If you are pregnant or exercising, you need to further increase the amount of water per day.
Step 2. Avoid drinks that cause dehydration
Soft drinks that contain a lot of caffeine force the body to excrete important fluids and promote swelling. Avoid tea and coffee; you can replace them with infusions prepared with water and fresh fruit if you don't like drinking plain water.
Step 3. Eat properly
In addition to keeping the body properly hydrated, it is very important to choose the right foods. Even a few simple changes can make a big difference in preventing swelling.
- Fill up on vitamins B6, B5 and calcium. They are contained in brown rice and fresh fruit.
- Avoid packaged foods. Frozen and canned foods contain a lot of salt. When you go to the supermarket, always give priority to fresh food. If you really have to resort to something packaged, read the labels and compare different brands to find the product that best suits your needs.
Step 4. To prevent swelling, it is very important to take a little salt (less than a teaspoon per day)
A low-sodium diet helps reduce swelling caused by water retention. Salt instead causes the body to swell. Avoid foods that are rich in it, such as potato chips and peanuts. When cooking, try to limit the use of salt and do not add more once at the table.
Method 3 of 3: Reduce Swelling
Step 1. Lift swollen limbs
If your legs are swollen, you can lie on your back and lift them over your head. This position will help you reduce swelling; in severe cases it may be useful to keep it even during sleep.
Step 2. Massage swollen limbs
Without pain, you should massage the parts that feel swollen. Rub your muscles vigorously to reduce fluid build-up.
Step 3. During the day, do some stretching
If you are forced to stand or sit for a long time, take breaks to stretch your muscles. About once an hour, spend 2-5 minutes doing some stretching exercises. Rotate your ankles, stretch your foot back and forth, stretch your quadriceps and calves; in this way, you will be able to activate the circulation even without having to move too much. If necessary, you can also do these exercises while sitting at your desk or standing still so as not to have to interrupt your daily routine.
If your hands and fingers are swollen, instead focus on stretching exercises to stretch your shoulder and back muscles
Warnings
- If the swelling persists and none of these methods seem to work, see your doctor.
- Drink about half a liter of water every morning before breakfast.
