10 Natural Ways To Treat Swollen Legs
Some ways to naturally treat swollen legs are to drink diuretic teas, such as ginger tea, drink more fluids throughout the day and decrease salt intake. Also, one of the best ways to relieve this discomfort is to simply elevate the legs at the end of the day or massage from the bottom up to facilitate blood circulation and prevent fluid accumulation in the legs.
Swollen legs can arise naturally with aging or in pregnancy and, in addition, can also occur due to diseases such as venous, renal or cardiac insufficiency; thrombosis; or use of medications such as corticosteroids or contraceptives, for example. In these cases, it is important to follow up with a physician to carry out the most appropriate treatment.
1. Home remedies
Some options for home remedies are teas, infusions or juices with diuretic or anti-inflammatory properties, to help eliminate fluids and reduce the discomfort of swollen legs. Some examples are the following:
Ginger tea
Ginger tea is an excellent diuretic that increases the amount of urine eliminated during the day, decreasing the amount of fluids in the circulatory system. Likewise, this tea also helps to dilute the concentration of sodium in the body, which is one of the main causes of swelling in the legs and feet.
Ingredients
How to prepare
Remove the peel from the ginger and cut the slices into small pieces. Add them in a pot, add water and boil for 10 minutes. Let cool and strain. Finally, squeeze 1 lemon and add the juice into the ginger tea before drinking.
This tea should be drunk 2 to 3 times a day, especially in the morning and early afternoon, in order to make the increased elimination of urine does not affect bedtime.
Parsley infusion
Apart from being a strong natural diuretic, parsley also supports the health of the kidneys, which allows for faster elimination of excess fluids and toxins from the body. Likewise, it also decreases the concentration of salt in the body, thus preventing fluids from accumulating quickly and helping to reduce swelling in the legs.
Ingredients
How to prepare
Cut the parsley into small pieces and add them into the cup of boiling water. Let it steep for 5 to 7 minutes. Strain and allow to cool.
This infusion should be ingested warm, up to 3 times a day, for best results.
Pineapple juice
Pineapple juice is rich in anti-inflammatory substances, such as bromelain; it is also a fruit rich in water, which promotes hydration of the body. Also, pineapple is diuretic, which is why it helps in reducing leg swelling.
Ingredients
How to prepare
Peel the pineapple, cut it into small pieces and blend them together with the water. Drink immediately after preparation.
This juice can be taken 1 time a day, especially in the morning or early afternoon.
2. Decrease salt intake
Eating large amounts of salt in the diet can cause swelling of the legs. This occurs because salt contains a lot of sodium, which retains water; for this reason, if it is found in large amounts in the body, it increases fluid retention.
A good option to avoid fluid accumulation in the legs, is to use salt with low sodium content, use aromatic herbs to reduce salt intake or avoid adding salt to meals.
3. Drink liquids
The intake of fluids during the day can help deflate the legs, because when the body is not sufficiently hydrated, it tends to retain fluids. For this reason, it is important to drink at least 8 to 10 glasses of water a day.
4. Elevate your legs
Putting your legs up, for at least 20 minutes a day, helps to stimulate blood circulation, improves the lymphatic system and, in addition, provides relaxation, thus relieving swelling of the legs.
A simple way to do this is to lie down on the bed and place your legs on the headboard or rest them on pillows or cushions, for example.
5. Move your legs
Practicing light physical activities, such as walking or hydrogymnastics, for example, can help reduce swelling of the legs, as it improves blood and lymphatic circulation.
Another way to move the legs, in the case of working sitting for a long time, is to walk a little every hour inside the company or walk a block at lunchtime, for example. On the other hand, if the job requires prolonged standing, it is important to bend the knees and ankles every hour or stand on tiptoe to help the calf pump blood from the legs to the heart, which decreases swelling.
6. Epsom salts soak bath
Epsom salts are rich in magnesium sulfate, which is easily absorbed by the skin, facilitating blood circulation in the legs and feet, which in turn reduces swelling and inflammation.
This soaking bath is very easy to prepare and allows you to relieve swelling quickly at the end of the day; likewise, it also relaxes, and can be performed before a leg massage, for example.
Ingredients
How to prepare
Place the Epsom salts in a bowl with warm water and mix until the salts are well diluted. Add this solution into the bath water and remain submerged for approximately 15 to 20 minutes.
Another way to use Epsom salts is through a foot bath with warm water. In this case, ½ cup of Epsom salts should be used in 2 to 3 liters of warm water, or enough to cover the feet and at least half of the calf. Dilute the salts well, mixing them by hand, and place the feet inside for about 15 minutes. This process can be carried out up to 3 times a week.
7. Contrast bath
The contrast bath is performed by alternating the use of hot water, which promotes dilation of the blood vessels, with the use of cold water, which promotes constriction of these vessels. This technique, used in physiotherapy, is very efficient in helping to drain fluid and thus deflate the legs and feet.
See how to do the contrast bath in the video below:
8. Massages
Massages help reduce swelling of the legs because they stimulate blood circulation and help improve mobility and fluid elimination in the legs, as well as being relaxing. The technique to perform the massage, is to exercise gentle movements in the direction from the feet towards the heart.
Another option to reduce swollen legs is lymphatic drainage, which can be performed by a professional or at home. Watch how to do lymphatic drainage at home.
9. Lose weight
Excess weight or obesity reduces blood circulation, which is why it can cause swelling of the legs and feet. Likewise, a sedentary lifestyle also makes it difficult to mobilize fluids, which remain retained in the legs, causing swelling.
Losing weight and moving the body promote better blood and lymphatic circulation, thus reducing the occurrence of leg swelling.
A healthy diet to lose weight and avoid swollen legs should include fruits such as watermelon, pineapple and melon, which are low in calories and rich in water, which promotes hydration of the body and increased urine output; or dark green vegetables, such as cabbage, arugula or broccoli, which are rich in potassium and magnesium, which decreases fluid retention and thus swelling of the legs.
Likewise, it is essential to stop consuming sausage products such as salami, Serrano ham and mortadella, and canned products such as peas, corn and tuna, for example, as these contain a lot of sodium, which is used as a preservative and causes increased fluid retention, and can cause swelling of the legs.
It is essential to consult an endocrinologist or nutritionist before starting any diet, in order to adapt it to the individual needs of each person.
10. Wear compression stockings
Compression stockings work as a kind of pump that acts against the force of gravity, which helps the blood to return from the feet to the heart. In this way, they help to prevent or reduce swelling of the legs by improving blood and lymphatic circulation.
The ideal is to use stockings.There are compression stockings with different sizes and compression. These stockings should not be used for sleeping because they can cause the opposite effect and hinder blood flow. Learn how to wear compression stockings.
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