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Some forms of natural treatments for swollen legs are the use of diuretic tea, such as ginger, drinking more fluids during the day or decreasing salt consumption. In addition, one of the best ways to relieve this discomfort is to simply raise your legs at the end of the day or massage them from the bottom up, to facilitate blood circulation and prevent the accumulation of fluids in your legs.
Swollen legs can appear naturally with aging or in pregnancy, but it can also happen due to diseases such as venous, renal or heart failure, thrombosis or use of medications such as corticosteroids or contraceptives, for example. In these cases, it is important to follow up with the doctor to make the most appropriate treatment.
1. Home remedies
Some options of 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:
Ginger tea
Ginger tea is a great natural diuretic that allows you to increase the amount of urine eliminated during the day, decreasing the fluid load in the circulatory system. In addition, this tea also helps to dilute the sodium concentration in the body, which is a major cause of swelling in the legs and feet.
Ingredients
- 4 to 6 0.5 cm slices of ginger;
- 1 cup of water;
- 1 lemon.
Preparation mode
Peel the ginger slices and cut into smaller pieces. Add the ginger in a pan, add the water and boil for 10 minutes. Allow to cool and strain. Squeeze 1 lemon and add the juice to the ginger tea.
This tea should be drunk 2 to 3 times during the day, especially in the morning and early afternoon, in order to allow the increased elimination of urine not to affect bedtime.
Parsley infusion
In addition to being a strong natural diuretic, parsley also helps with kidney health, allowing you to eliminate excess fluids and toxins from the body more quickly. In addition, it also decreases the concentration of salt in the body, which prevents fluids from accumulating so quickly, helping to reduce swelling in the legs.
Ingredients
- 1 handful of parsley;
- 1 cup of boiling water.
Preparation mode
Cut the parsley into small pieces and add to the cup of boiling water. Let stand for 5 to 7 minutes. Strain the parsley leaves and let cool.
This infusion should be taken warm, up to 3 times a day, to ensure better results.
Pineapple juice
Ginger juice is rich in anti-inflammatory substances such as bromelain, in addition to being a fruit rich in water, promoting hydration of the body. In addition, pineapple is a diuretic and helps to reduce swelling in the legs.
Ingredients
- ¼ pineapple;
- 1 glass of water.
Preparation mode
Peel the pineapple and cut into smaller pieces. Add the pineapple and water in the blender and mix. Drink immediately after preparation.
This juice can be drunk once a day, especially in the morning or early afternoon.
Check out other pineapple juice recipes to deflate.
2. Decrease salt consumption
The ingestion of large amounts of salt in the diet can cause swelling in the legs and this is because the salt contains a lot of sodium that retains water and, therefore, if it is in large amounts in the body, it increases fluid retention. A good option to avoid the accumulation of fluid in the legs is to use low sodium salt or to use aromatic herbs to reduce salt consumption or avoid adding salt to meals.
Watch how to prepare herbal salt.
3. Drink liquids
Drinking fluids during the day can help deflate your legs, because when your body is not hydrated enough, the tendency is to retain fluids. So it is important to drink at least 8 to 10 glasses of water a day.
4. Raise your legs
Putting your legs up, for at least 20 minutes a day, helps to stimulate blood circulation, improves the lymphatic system, in addition to providing relaxation, relieving swelling of the legs.
An easy way to raise your legs is to lie on the bed and place your legs on the headboard or support your legs on cushions or pillows, for example.
5. Move your legs
Practicing light physical activities such as walking or water aerobics, for example, can help reduce swelling in the legs as it improves blood and lymphatic circulation.
Another way to move your legs, if you work sitting for a long time, is to walk a little every hour, inside the company or walk a block at lunch, for example. However, if the job requires standing for a long time, it is important to flex your knees and ankles every hour or to stand up with your toes to help your calf pump blood from your legs to your heart, decreasing your swelling in the legs.
6. Immersion bath with Epsom salts
Epsom salts are rich in magnesium sulfate which is easily absorbed by the skin, facilitating blood circulation in the legs and feet, reducing swelling and inflammation.
This immersion bath is very easy to prepare and allows you to relieve swelling quickly at the end of the day, in addition to relaxing and can be done before a leg massage, for example.
Ingredients
- 1 cup of Epsom salts;
- 1 liter of water.
Preparation mode
Place the Epsom salts in a container with warm water, stir until the salts are well diluted. Add this solution to the bath water and immerse it for approximately 15 to 20 minutes.
Another way to use Epsom salts is in scalding feet. In this case, using ½ cup of Epsom salts in 2 to 3 liters of warm water or an amount of water should be sufficient to cover the feet and reach at least the middle of the calf. Dilute the salts well, stirring the water by hand and placing your feet in the water for about 15 minutes. This process can be done up to 3 times a week.
7. Contrast bath
The contrast bath is done alternating the use of hot water that promotes the dilation of blood vessels and cold water that promotes the constriction of these vessels. This technique, used in physiotherapy, is very effective in helping to drain the fluid and deflate the legs and feet.
Watch the video how to do the contrast bath.
8. Massage
Massage helps to reduce swelling in the legs by stimulating blood circulation and helping to improve movement and elimination of fluids in the legs, as well as being relaxing. The technique for doing the massage is to apply gentle movements from the feet to the heart.
Another option to reduce swollen legs is lymphatic drainage that can be done by a professional or at home. See how to do lymphatic drainage at home.
9. Lose weight
Overweight or obesity reduces blood circulation and therefore can cause swelling in the legs and feet. In addition, a sedentary lifestyle also makes it difficult to move liquids that are trapped in the legs causing swelling.
Weight loss and body movement promote better blood and lymphatic circulation, reducing the appearance of swollen legs.
A healthy diet to lose weight and avoid swelling of the legs should include fruits such as watermelon, pineapple or melon, which besides being low in calories, are rich in water, promoting hydration of the body and increasing urine, or dark green vegetables, such as cabbage, arugula or broccoli which are rich in potassium and magnesium, which decrease fluid retention and swelling in the legs.
In addition, it is essential to stop consuming embedded products, such as salami, hams or bologna and canned products such as peas, corn or tuna, for example, as they contain a lot of sodium, used as a preservative, which cause increased fluid retention and can cause swelling in legs.
It is important to consult an endocrinologist or nutritionist before starting any diet so that it is done according to individual needs.
10. Wear compression stockings
Compression stockings work as a kind of pump that act against the force of gravity, helping blood to return from the feet to the heart. Thus, they help to prevent or decrease swelling in the legs by improving blood and lymphatic circulation.
The ideal is to use compression stockings prescribed by the doctor as there are compression stockings and different sizes. These socks should not be used for sleeping as they can cause the opposite effect and hinder blood flow. Learn how to wear compression stockings.