Middle-aged musings on the hottest day in June
As I write this the temperature is 33C & rising. My fingers are puffy,my feet feel stiff & I am bathed in sweat! I am lucky to be blessed with a garden with breezy shaded spots, a wet scarf draping over my shoulders & the best ingredient – a large paddling pool to wallow in at intervals!
During the heatwave you may have also noticed mild swelling or puffiness in areas that usually don’t suffer – fingers, hands, feet, ankles, legs or even the abdomen. There are number of reasons this heat induced edema (swelling) can happen :
- vasodilation – blood vessels dilate to send more blood to the surface of the skin. As this happens the vessel walls become more permeable & fluids may leak, ending up in the interstitial spaces between cells leading to visible swelling.
- Lack of movement – with increased temperatures we naturally move less to preserve energy & , quite frankly, not end up a hot sweaty mess! Lack of movement can lead to poor circulation & poor lymphatic flow
- Increased sodium retention – as a survival mechanism, your body may naturally hold onto sodium reserves during increased temperatures, leasing to increased water retention
- Dehydration – if you are not keeping adequately hydrated (& managing electrolyte levels) your body may respond by holding onto fluid throughout the tissues
What should we be doing to help reduce heat induced edema?
It goes without saying that where possible following guidances to keep cool is the number 1 strategy to follow. Add to this
- cold compresses over the affected areas to aid cooling & vaso constriction, reducing fluid loss via the capilliary walls.
- elevating the legs to encourage the circulatory system to move retained fluid along. Regular gentle movement breaks can encourage lymphatic flow & aid reduction of swelling
- reducing consumption of sodium rich foods
- keeping hydrated & keeping electrolytes balanced
Gentle massage strokes (directing the strokes upwards/towards the heart) can stimulate lymphatic flow, aiding the reduction of fluid retention & heat induced edema.
Now is also a great time to consider booking yourself in for a manual lymphatic drainage session with a trained specialist. A full body lymphatic drainage massage can stimulate the whole lymphatic system & help prevent swelling & fluid retention.
A lymphatic drainage session consists of a sequence of repetitive light touch massage strokes & pump actions over the abdomen, legs, arms, neck & back, followed by gentle pressure to encourage the movement of lymph towards the lymph nodes. Gentle stimulation of the lymphatic system can vastly aid reduction of fluid retention & edema.
NB persistent swelling, particularly of ankles & legs, can be a sign of other health conditions that may need further investigation. These issues can be exacerbated by the heat so it’s important to visit your GP if your symptoms persist.