Summer heat is a challenge for everyone. Extreme temperatures can cause heat stroke, fatigue and other health problems. They also affect sleep quality, productivity and mood, making you feel tired and irritable. Some people with circulatory problems may suffer more than others in the summer, as they are prone to leg swelling.
In this report published by the Spanish newspaper “La Razon”, writer Hector Herrera said that when the weather temperature rises to extreme levels, the human body regulates its internal temperature through two main mechanisms.
These two mechanisms are sweating, which allows heat to be dissipated from the body through the evaporation of sweat from the skin, and the dilation of peripheral blood vessels close to the surface of the skin, which allows more blood to flow through them. This increases the transfer of heat from inside the body to the outside, which helps in cooling the body.
But vasodilation has its drawbacks, including the possibility of decreased blood flow over time. This decreased blood flow can make it harder for blood to return to the heart from the extremities. As a result, fluid can collect in the lower extremities, causing swelling in the hands and feet. This condition is medically known as peripheral edema.
Risk factors
For those who already have certain medical conditions such as varicose veins, diabetes or lymphedema, their condition may be exacerbated. These conditions can increase the effects of peripheral edema, increasing the discomfort and complications associated with it, so it is important for people with circulatory problems to take extra precautions during heat waves to reduce the risk of complications.
The writer pointed out that another group may be statistically more susceptible to the problem of swelling of the extremities, which is women, especially during periods of hormonal changes. Also, standing or sitting for long hours can increase the frequency of these problems.
In addition to being overweight, excessive salt intake in the diet, wearing tight shoes and socks, and using some medications, all of these factors can negatively affect blood circulation and promote the appearance of peripheral edema.
How do we prevent swelling?
It is normal for your ankles to swell after a long walk, such as a 20-kilometer walk under the scorching August sun, especially in the cases mentioned above. However, if your ankles swell repeatedly and for no apparent reason, it is important to consult a doctor to determine the cause of the problem and the appropriate steps to solve it.
The writer pointed out some measures that we can take and some habits that we can incorporate into our daily routine that will help effectively reduce foot swelling.
In this regard, it is recommended to wear comfortable and wide shoes at home to improve blood circulation. Orthopedists and prosthetics specialists also recommend using shoes with a heel of between 2 and 3 centimeters maximum, as this type of shoes provides adequate support without putting excessive pressure on the feet.
It is also useful to massage the feet and ankles, as this massage stimulates blood circulation and helps prevent blood pooling. It is best to raise the legs above the level of the heart for 15 to 20 minutes daily, massaging from the ankle to the leg. This simple exercise can reduce fluid accumulation in the lower extremities.
Soaking your feet in cold water is also a simple and effective technique for reducing swelling in your legs and ankles. When your feet are placed in cold water, the superficial blood vessels constrict, a process known as vasoconstriction that reduces blood flow to the surface of the skin, which can reduce fluid buildup in the surrounding tissues and thus reduce swelling.
Finally, it is important to maintain a balanced diet and adequate hydration. Foods and drinks that encourage fluid retention, such as coffee and salt, should be avoided as they can worsen swelling.
Drinking plenty of water is also helpful in flushing out excess salt and toxins from the body, which helps reduce fluid retention and thus swelling.