11 natural ways to treat swollen legs

Some natural treatments for swollen legs are the use of diuretic tea, such as ginger tea, drinking more fluids during the day or reducing salt intake.

Furthermore, one of the best ways to alleviate this discomfort is to simply elevate your legs at the end of the day or do a massage from the bottom up, to facilitate blood circulation and prevent the accumulation of fluids in the legs.

Swollen legs can appear naturally with aging or pregnancy, but can also occur due to diseases such as venous, renal or cardiac insufficiency, thrombosis or the use of corticosteroids or contraceptives, for example. In these cases, it is important to consult a doctor to provide the most appropriate treatment.

Natural ways to treat swollen legs

The main natural ways to treat swollen legs are:

1. Drink more fluids

Drinking fluids during the day can help reduce swelling in your legs, as when the body is not hydrated enough, it tends to retain fluids.

Furthermore, drinking more water stimulates urine production, which ends up eliminating excess water and toxins from the body.

Therefore, it is important to drink at least 2 to 3 liters of liquids per day, such as water, teas or soups, for example, but the ideal amount of liquids per day may vary from person to person. See how to calculate the amount of fluids you should drink per day.

2. Elevate your legs

Placing your legs up for at least 20 minutes a day helps stimulate blood circulation, improves the lymphatic system, as well as providing relaxation, relieving leg swelling.

An easy way to elevate your legs is to lie down in bed and place your legs on the headboard or rest your legs on cushions or pillows, for example.

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, within the company or walk a block at lunch time, for example.

However, if the job requires standing for a long time, it is important to flex your knees and ankles every hour or stand up on your toes to help your calves pump blood from your legs to your heart, decreasing blood pressure. swelling in the legs.

4. Decrease salt consumption

Ingesting large amounts of salt in your diet can cause leg swelling and this occurs because salt contains a lot of sodium which retains water and, therefore, if it is present in large quantities in the body, it increases fluid retention.

A good option to avoid the accumulation of liquid in the legs is to use low-sodium salt or use aromatic herbs to reduce salt consumption or avoid adding salt to meals. Learn how to make herb salt.

5. Take a contrast shower

The contrast bath is done by alternating the use of hot water, which promotes the dilation of blood vessels, and cold water, which promotes the constriction of these vessels.

This technique, used in physiotherapy, is very efficient in helping to drain fluid and de-swell the legs and feet.

6. Take a 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 soaking bath is very easy to prepare and allows you to quickly relieve swelling at the end of the day, in addition to relaxing and can be done before a leg massage, for example.

To make this immersion bath, mix 1 cup of Epsom salts in 1 liter of warm water in a container and stir until the salts are well diluted. Add this solution to the bath water and stay immersed, keeping your head out of the water, for approximately 15 to 20 minutes.

Another way to use Epsom salts is in foot baths. In this case, you should dilute ½ cup of Epsom salts in 2 to 3 liters of warm water or enough water to cover your feet and reach at least the middle of your calf. Place your feet in the water for about 15 minutes, up to 3 times a week.

7. Perform massage

Massage helps reduce swelling in the legs by stimulating blood circulation and helping to improve the movement and elimination of liquids in the legs, in addition to being relaxing. The technique for performing the massage is to apply gentle movements from the feet to the heart.

Another option to reduce swollen legs is lymphatic drainage, which can be done by a professional or at home. See how to do lymphatic drainage at home.

8. Drink diuretic teas

Some teas, such as ginger tea, green tea, parsley tea or horsetail tea, for example, have natural diuretic properties, as well as antioxidant and anti-inflammatory actions, which help to improve poor circulation and eliminate excess fluid that causes swelling in the legs.

To obtain the benefits of diuretic teas, you must choose one of the teas to drink and drink throughout the day. See how to prepare diuretic teas.

9. Lose weight

Being overweight or obese reduces blood circulation and can therefore cause swelling in the legs and feet. Furthermore, a sedentary lifestyle also makes it difficult to move liquids that are retained 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 leg swelling should include fruits such as pineapple or melon, which in addition to being low in calories, are rich in water, promoting hydration of the body and increased urine output. Check out the list of foods that help fight bloating.

You should also include dark green vegetables, such as kale, arugula or broccoli, which are rich in potassium and magnesium, which reduce fluid retention and swelling in the legs.

It is important to consult an endocrinologist or nutritionist before starting any diet so that it is tailored to individual needs.

10. Wear compression socks

Compression socks work like a kind of pump that works against the force of gravity, helping blood return from the feet to the heart. Thus, they help prevent or reduce swelling in the legs by improving blood and lymphatic circulation.

The ideal is to use compression socks prescribed by the cardiologist as there are socks with compression and different sizes. These socks should not be used to sleep as they can have the opposite effect and disrupt blood flow. Learn how to use compression stockings.

11. Drink pineapple juice

Pineapple juice is rich in anti-inflammatory substances such as bromelain, in addition to being a fruit rich in water, promoting hydration in the body.

Furthermore, pineapple is a diuretic and helps reduce swelling in the legs.

To make this juice to de-puff your feet and legs, add ¼ pineapple and 1 glass of water to a blender and blend. Drink immediately after preparation. This juice can be drunk once a day, especially in the morning or early afternoon.