Hurry ups and legs: what to do?

The swelling of the lower limbs, often concentrated in ankle And feet, accompanies more or less prolonged sedentary lifestyle: from the office desk, to the deckchair of the bathing establishment or the hut in the mountains.  But hereditary and constitutional factors also count, such as genetics and sex. Overweight people and pregnant women are certainly more exposed to this problem.

So the cause of the swelling is almost always to be found in the circulation of the blood which, especially when we do not move our legs for too long, reduces the speed of its flow, causing the retention of liquids in peripheral areas and in particular in the lower limbs.

The musculature of the lower limbs then plays a fundamental role because it acts as a real pump helping the vessels in the blood recirculation (venous return, that is, the return of the blood without oxygen to the heart and lungs where it will be renamed and redistributed). Since it is the sedentary lifestyle To cause the problem, the first prevention measure is certainly moving the parts that are at rest, in particular those that would most likely be affected: feet, ankles and calves.

Swelling, heaviness, dilated capillaries indicate a circulation problem. Predisposition? 

If the climate of next summer will be like just like last year, those suffering from swollen legs and dilated capillaries will unfortunately have to fight to look for some relief and adopt real anti -anthony strategies. In fact, the heat worsens disorders related to poor circulation. Beyond the fact that we move little, we eat badly, we often adopt constricting clothing for the legs that prevent the blood from scrolling. To worsen everything then, maybe there may be, as mentioned before, genetic factors.

Venosa insufficiency is comparable to a road swarming: when the blood flow does not circulate fluidly, it stagnates in the veins with a consequent increase in pressure. The venous wall loses tone and dilates, the valves hardly contain the blood that, instead of climbing towards the heart, begins to descend. (theeggi here)

Here are all the yes and no to be adopted for health legs.

• No to laziness. If you do a sedentary job, it is advisable to move your legs every half hour. Avoid cross the legs: it is a position that makes blood recirculation more difficult and will certainly worsen your symptom.

• Yes to physical activity. The most suitable for free time I am a bicycle, jogging, swimming and aerobics in water. Also on the beach it is advisable not to remain motionless in the sun for hours, often wet the legs with fresh water, walk barefoot on the shoreline.

• No to tanning lamps, hot saunas and bathrooms. Eye also to other unsuspected enemies: contraceptive (especially the old generation ones);

• Yes to good habits: low and comfortable shoes, graduated compression socks, massages with cold water (using the shower jet). Also useful to sleep with a pillow under the feet.

• No to smoking, Too many coffee and alcohol. At the table avoids the salt and too seasoned foods and ready.

• Yes to the two liters of water a day, drained and antioxidant herbal teas. At the table yes to green plants, such as rocket and asparagus, equipped with anti -inflammatory action, red fruits such as cherries, strawberries, raspberries, which strengthen the walls of the vases, and to the yellow and orange ones, such as papaya and pineapple. 

Small stratagems to deflate and keep your legs light.

There are some simple prevention actions that can significantly reduce the possibility of swelling in the lower limbs and above all mitigate the related circulation problems. Let's see some useful tips:

1. Coach stretching

Lean  Gently the muscles of the calf.

• Use a step of the stairs or a small rise where only the output rests and then pushed the heel down. You will feel the muscles of the calf lightly pull. 

• If the ankle is swollen, he tries to move the tip of the foot by making small circles clockwise and then counterclockwise. It is especially important in long hours of sedentary lifestyle; Moving the feet periodically is really fundamental.

2. Massage the ankles

With slow movements and without too much tightening, make a light massage to the ankles, trying to push the blood flow upwards (as if I wanted to caress the legs starting from the foot). This passage is of great help to reactivate circulation and also relieve water retention.

3. Wears graduated compression stockings

Especially for women or overweight people, wear containing elastic socks, who go to make a uniform compression on the entire lower limb or only on the lower part of the leg (from the calf down, but without causing the so -called lace effect) It is another useful prevention measure.

Remember that resting or sleeping with your feet slightly raised compared to the rest of the body, positioning them on a pillow, can help decrease swelling.

4. Make a foot bath as soon as possible.

It is very effective for eliminating swelling and pain in the ankle. The water must not be too hot and, even if it is used to relax, it is recommended not to prolong the foot bath over 15-20 minutes. For a greater draining effect, a handful of sea salt can be dissolved in the water.

5. Sport

The best prevention against swelling on the feet and ankles remains exercise anyway. Keeping your body at a sufficient physical activity regime, especially constant over time, helps us improve metabolism, circulation and more generally to prevent many pathologies. Most of the time, thirty minutes a day of physical activity, structured according to its characteristics, to have an excellent deflating solution would be enough. The ideal are two hours of swimming, Aquagym or Hydrobike per week. Or, twenty minutes of walking in a quick pace, thirty minutes by bicycle in piano or dance at least three times a week.

6. Drink lots of water 

Almost always a bad hydration is the basis of water retention. Drinking at least two liters of water per day is essential to help the kidneys to do their job as it would be necessary. In fact, the kidneys in case of insufficient hydration are unable to filter the substances to be eliminated from the blood, which often accumulate precisely in the peripheral areas of the body.

Not infrequently people who have water retention problems drink a lot of coffee and sugary or alcoholic drinks, ignoring that the substances that they contain alter the balance between the liquids of the body, for example by stimulating an excess of diuresis or further fatigue the kidneys .

7..

A diet too rich in salt can cause excessive liquid retention: avoid taking foods too salty or too seasoned. The advice is to consume fresh fruit (better if of the season) or green leafy vegetables which instead has a favorable diuretic effect. In over fruit and vegetables they bring vitamins and many other fundamental substances for the body. (read here)

8. The supplements to be used regularly. They contain vegetable active ingredients with venotonic and protective properties of the capillaries: horse chestnut, rusco, red vine, centella asian, ginkgo, birch, ivy, blueberry. Also comfortable the sprays, to be sprayed every time you feel the need: in the office, by plane, after the gym. Excellent in the periods in which the symptoms are more annoying but can also be adopted as a prevention strategy because they favor venous circulation, given the high presence of antioxidant substances, such as vitamin C, riboflavin, flavonoids, plant extracts with a diuretic and antigonfiore action. 

An excellent support is the supplement Hemo Capillary Strong of Suisse Lab. 

 

Hemo Capillary Strong Of Suisse Lab It is a food supplement based on toxeurine, a tight Boswelia (generous natural source of antioxidants), with Ribes Nigrum (source of natural lutein) and rose canine (source of natural vitamin C).

Thanks to these natural ingredients, Hemo Capillary assG It is useful for the well -being of the capillaries and for supporting the functionality of the microcirculation, revealing a potential help in the event of fragile and dilated capillaries, venous insufficiency, varicose veins, water retention and cellulite. It can be used, in case of tired and heavy legs or swollen ankles. It is great help in cases of hemorrhoids.

Feet and swollen ankles can hide beginnings of important pathologies at the circulatory level and also cardiac. The advice is to contact your doctor prematurely or to consult a specialist.