People get get swelling in their legs and feet during a heatwave (Image: Getty)
The sun has made a welcome return to the UK, with the highest temperature in May record being broken two days in a row. The hot spell is due to last for another few days, with amber and yellow health alerts being in place for a number of areas across the UK.
An official heatwave is declared when temperatures exceed the heatwave threshold for three consecutive days, which varies between 25C and 28C across different regions.
While many of us relish the chance to sunbathe, top up our tans and enjoy a 99 ice cream cone in the sunshine, the sweltering nights, chafing and uncomfortable health consequences are considerably less appealing.
So if you find yourself battling the heat this week, it’s worth paying close attention to your feet. One lesser-known symptom of a heatwave is swelling in the feet and ankles.
The NHS highlights that for certain individuals, rising temperatures can trigger fluid retention in the body, resulting in a swollen, puffy condition known as oedema.
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Social media users on X, formerly known as Twitter, have taken to the platform to share their experiences with swollen ankles.
One user posted: “Oh and my feet and ankles are so swollen – I don’t know why.”
Another added their voice to the conversation, saying: “Now why are my feet swollen? Was I really outside that long today? Wow.”
Does this ring a bell? Fear not, as we have some useful advice to hand. Kate Booker, a nutritionist at Nutrition Geeks, has shared six helpful hints…
Encourage healthy circulation throughout your body by keeping active on a regular basis and avoiding lengthy periods of sitting down, which can lead to fluid accumulating in your ankles.
Kate recommended: “Exercise daily, even if this is just a walk, boosts circulation and reduces the fluid build up. There’s so many other benefits like boosting mood, making vitamin D from the sun and getting steps in too!”
2. Prepare meals from scratch
Kate advises avoiding pre-packaged and processed foods that are high in processed salt, as this can increase swelling across your body.
She went on to say: “We do need salt but it’s better to avoid table salt which is processed and use a mineral rich sea salt that is unrefined instead. Eat a nutrient dense diet with antioxidants and real ingredients.”
3. Legs elevated above your head
If your ankles are swelling due to the heat, elevating your feet can be beneficial.
Kate elaborated: “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.”
4. Bare feet on the ground
It is widely acknowledged that wearing tight-fitting footwear can aggravate foot swelling during warm weather.
Kate advised: “Allow your feet to breathe, walking barefoot without restrictive tight shoes. You’ll also get the added benefit of grounding too!”
5. Maintain proper hydration
Keeping hydrated is crucial, particularly during a heatwave, and wellness expert Kate recommends choosing filtered water. She explained: “When we sweat, we sweat out minerals too so keep in mind that these will need to be replenished.”
She highlighted some key minerals to focus on: “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.”
Kate also recommended reducing alcohol consumption and moderating caffeine intake to avoid dehydration.
For those experiencing swollen feet, Kate suggests a self-administered foot massage to “increase circulation and stimulate blood flow”.
To assist with drainage, she advises using “gentle, sweeping motions towards the heart”. She further mentioned: “You could use an oil like coconut oil or olive oil.”
