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Swollen feet in summer: what to do? What natural measures can provide relief?

It’s hot, you’ve been on your feet all day, and you know what’s coming – uncomfortably swollen feet and ankles. This common problem is not unexpected if you spend a lot of time on your feet, especially in the summer months. Swollen feet in summer are bound to bring discomfort and pain. To learn what you can do about it, read on!

Natural ways to treat swollen feet in summer

Swollen feet in summer certainly bring discomfort and pain

If your feet swell in warmer weather, you should know that this is quite normal. This is a result of your body’s natural cooling system, which is enhanced by factors such as age and diet. If your swelling is caused by the heat, there are several natural ways to cool your lower limbs, boost poor circulation and return fluid to your blood vessels.

Put your feet up

Put your feet up to reduce the swelling

This is one of the first things you should do to reduce swelling. Put your feet up higher than your heart for about 3 or 4 times a day for 30 minutes at a time. Gravity is not exactly your friend when it comes to swelling, and this way you can cancel out its effect on the limbs.

Stay away from the heat as much as possible

Stay out of the heat as much as possible to prevent swollen feet

If you’re prone to swelling in the heat, try to stay as cool as possible. Avoid heat whenever possible. Stay in shaded areas or air-conditioned rooms whenever possible. Avoid excessively hot showers/baths and sauna sessions, as these can aggravate swelling. Use a small fan to stay cool. Use a cooling foot spray. After showering, run a cold stream of water over your legs to stimulate circulation.

Use a small fan to stay cool


What to do about swollen feet in summer: stay active.

Although intense and excessive exercise can contribute to swelling in the lower limbs, quiet exercise such as walking and swimming is good for you because it boosts circulation and loosens fluid retention. Try to exercise at cooler times of day, such as early evening or morning.

Stay hydrated

By drinking more water, you can reduce the amount of salt in your body

If you don’t drink enough water, the concentration of salt in your blood can rise, causing your body to retain the water you drink and causing swelling! Too much salt contributes to swelling. By drinking more water, you can reduce the amount of salt in your body. Drink at least 8 to 10 glasses of pure water a day, and if that’s hard for you, try slicing cucumbers and lemons.

Watch what you eat

Try to avoid highly processed foods, as they often have a high salt content


To reduce the risk of swollen feet and ankles, look for low-sodium alternatives or low-salt foods that usually contain a lot of salt, such as sauces, chips, smoked meats and soups. Try to avoid highly processed foods, as they are often high in salt. Some foods are natural diuretics and can relieve water retention. Foods that have this effect include leafy vegetables such as spinach and lettuce, green beans, asparagus, squash, onions, pineapple and lemons.

Support your feet, ankles and legs

Compression stockings or support tights can help you prevent swelling

Compression stockings or support tights can help you avoid swelling by applying the right amount of pressure to reduce the size of dilated veins, promote blood circulation and prevent fluid from accumulating in the ankles and feet.

Avoid sedentary activities

Avoid sedentary activities. so you don't get swollen feet

One way to do this is to take regular walking breaks when standing for long periods of time to relieve discomfort and restore blood flow and fluid transport.

Massage swollen feet in summer

Massaging your feet and ankles is a great way to get the fluids moving and reduce swelling. It’s best to massage them gently with both hands, working your way from the feet to the knees in a circular motion. It’s best to have someone else massage you so you don’t bend your knee and restrict blood flow.

What are some natural ways to combat swollen feet in summer

Essential oils such as peppermint oil and grapefruit oil, mixed with a carrier oil such as almond oil, are great for massaging swollen feet and ankles.

The power of magnesium

You can increase your dietary magnesium intake to avoid swollen feet

Magnesium is an important mineral for blood circulation. Therefore, it is not surprising that a lack of magnesium in the body often leads to swelling. A dose of 200 mg taken twice a day can go a long way. You can increase your dietary magnesium intake by eating more magnesium-rich foods such as dark leafy vegetables, e.g. spinach and kale, nuts and seeds, fish, avocado, bananas and dark chocolate.

Take cooling foot baths

Take cooling foot baths to relieve swollen feet

There are numerous other ways to relieve swelling, such as applying ice packs to swollen areas, wrapping ankles and feet in damp towels, and taking cooling foot baths with Epsom salts.