How to avoid having swollen legs

Fluid retention, poor circulation, or high temperatures can cause us to suffer from swollen legs. It is a very unpleasant and even painful feeling that affects us in our everyday life. Swelling on different areas such as the legs, feet or ankles, is called peripheral edema and is basically caused by water being accumulated between muscles and tissues. It usually happens after being standing up or sitting down for a very long time.

During summer, with all the heat, this swelling becomes more acute and there are higher risks of circulatory and varicose problems. With a high temperature, blood vessels dilate and elasticity of the walls, which is essential for pumping blood from the extremities to the heart, decreases significantly. By keeping our legs elevated, we can relieve this swelling and any discomfort.

We can tell you the main causes for leg inflammation, so you can immediately detect any problem. We can tell you remedies for swollen legs as well, both natural and cosmetic products that you can find at any pharmacy or even online, to feel relief on your swollen or red legs.

Swollen legs: main causes

Fatigue, numbing sensations and even pain are the main symptoms for this condition, which affects many women.

  • Wearing shoes that aren’t suitable for you and tightening your feet too much can cause swelling in this part of the body and even your legs in general.
  • Varicose veins cause swelling, since they are venous dilations that do not allow a normal blood circulation to your heart.
  • Edemas cause swelling due to fluids accumulation in the tissues, especially feet, ankles and legs.
  • Standing up or sitting down for long periods of time make your legs swell. It is advisable to move often and do exercise in order to promote circulation.
  • Not practicing any sports cause the legs to be swollen, since exercise helps blood circulation and prevents fluid retention.
  • Retaining liquids during days before menstruation is common, but this causes feet and ankles to swell.
  • Eating too much salt makes your body to retain fluids, and this causes the legs to swell.
  • Being overweight affects both blood circulation and fluid retention.
  • Pregnancy also causes the legs to swell.
  • Certain health problems such as kidney failures, osteoarthritis, toxins inside intestines, or blocked lymph nodes may be an origin to leg swelling. Get checked regularly with your doctor.
  • Contraceptive pills, antidepressants or stress pills can result in swollen legs.

Remedies for swollen legs

The first thing that must be done is monitoring your diet. Since fulfilling your body with nutrients will be responsible for accumulating or purifying toxins. If we have swollen legs, it’s because our tissues are damaged and that causes us to retain liquids. That’s why there are several things you should eliminate or reduce from your diet if you want to avoid bloating.

    • Do not abuse salt or sugar.
    • Reduce vinegar and mustard consumption.
    • Products with refined flours and fried products are also not recommended.
    • Cow milk and its derivatives should also be avoided.
    • Red meat is also not recommended.
    • Drink plenty of water, at least two liters a day.
    • Replace sugary drinks for infusions, fruit juices or green tea.

Foods that have diuretic properties help prevent swollen legs. Some of them are: onion, parsley, green tea, celery, asparagus, artichokes, cauliflower, lettuce, oranges, kiwis, pineapple, banana, pear, apples, melon and watermelon.

Squeeze a lemon in a cup of water and drink it during morning fasting.

Tips to avoid swollen legs

Apart from the food you eat, there are some recommendations to avoid having swollen legs:

  • Raise your legs when you get home by positioning them above the heart. You can also sleep with your feet supported on cushions to keep them up. This favors a correct blood circulation.
  • When you spend the day working by sitting on a desk, it is recommended to get up every hour and start walking for about 3 or 4 minutes.
  • Tight clothing, as well as tight shoes, should be discarded.
  • Exercise is essential to avoid fluid retention. Try to walk at least half an hour a day or practice sports such as yoga or Pilates, or ride a bicycle. Swimming allows water to release pressure and this causes your body to get rid of extra water through urine.
  • Showering with cold water or applying it only on your legs activates blood circulation.
  • It is necessary to sleep at least 7 hours. The perfect amount is 8 hours.


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