Swollen feet are a problem during the summer months, with certain diseases and also during pregnancy. Being proactive to maintain a healthy weight and exercise regularly may help prevent the occurrence of swollen feet. Eliminating excessive salt consumption from the diet will also help to prevent accumulation of fluids in the feet. If feet swell suddenly or become very swollen gradually, it is crucial to seek medical care at once. Swollen feet may be a symptom of heart failure or kidney failure.
Step 1
Maintain a normal body weight. Excess weight impacts the health in many negative ways. Obesity may cause the body to retain fluids and the feet to swell. Maintaining a healthy weight helps the body function well and helps prevent the occurrence of diseases.
Step 2
Exercise regularly. Exercise helps the body stay fit and works to reduce excess fluids and toxins in the body. A regular exercise habit will help the body avoid disease and problems such as swollen feet. To help motivation for exercise, it is helpful to work out with a partner or friend. Exercise improves circulation and helps the body to maintain normal fluid levels.
Step 3
Consume natural foods that work as diuretics to help the body release excess fluid. Foods that work to reduce edema (swelling in the body due to fluids) include celery, ginger, green tea, beets, oats, tomatoes, garlic, cranberry juice, apple cider vinegar, asparagus, melons and parsley.
Step 4
Avoid commercial foods that contain very high levels of salts. Frozen dinners and canned soups often contain very high salt levels. Check labels on foods as you shop to see if the sodium levels are acceptable or too high. Ask your doctor the maximum amount of salt you are allowed per day to help you know what foods you should avoid if they contain too much salt.
Step 5
Sleep with feet elevated by a wedge or pillow. When resting, also elevate feet. The use of a chair that reclines with the feet up is also helpful to reduce swelling in the feet. Also avoid standing upright for too long. This may cause the feet to swell.
Tips and Warnings
- Soak feet in cool water to reduce swelling. Add essential oils like mint or lavender to the water to help soothe feet and reduce swelling. Massage feet with oils containing mint to soothe the feet and reduce swelling.
- If feet swell suddenly, get medical care immediately to ensure you are not experiencing heart failure or kidney failure. Speak to your doctor before modifying diet or exercise habits to help swollen feet.
Things You'll Need
- Pillow or wedge
- Recliner chair
