Summer has now arrived, and unfortunately, for almost one in two women this season means swollen ankles and heavy legs... 

The feeling of heaviness in the legs is linked to poor blood and lymphatic circulation in the lower limbs, coupled with venous fragility. It generally results in tingling, heaviness, painful pressure, or even edema, with a risk of eventually developing into varicose veins.

These symptoms tend to be worse in hot weather, when standing for long periods – especially when walking – but also in the days before your period starts. 

These unpleasant sensations are mainly due to poor blood circulation on the return path, that is, from bottom to top. 

If downward circulation is facilitated by the effect of gravity, for the reverse path, small valves located in our veins allow the blood to circulate. But when these malfunction, the blood does not go back up and stagnates in the legs, thus increasing the tension in the veins. To regulate this phenomenon, the body will release lymph, which will promote swelling of the legs and the formation of edema. 

While heredity, age, excess weight, and hormonal imbalances can be factors that contribute to the manifestation of these phenomena, here are twelve tips to put all the chances on your side and spend the summer with peace of mind – and the legs! – light.

1. Adopt a healthy and living diet

A healthy and living diet, very rich in antioxidants, that will help your body fight against the production of free radicals that have harmful effects on the integrity of blood vessels. Red fruits are real treasures in this regard, but generally speaking, all fruits and vegetables of a color so … EAT THE RAINBOW!

2. Eat your water : it’s the best hydration possible!

Opt for plenty of seasonal fruits and vegetables, preferably organic, to deeply hydrate your cells. And nature is well done: in summer, you can enjoy many fruits and vegetables very rich in water such as cucumber, tomato, melon, watermelon, zucchini, etc. 

However, be sure to drink at least 1.5L of low-mineral water to support your body in its hydration and elimination process. Also be careful to limit the consumption of salt and carbonated water rich in sodium, which promote water retention and edema.

3. Don’t overload your body

In summer, we naturally have less appetite because of the heat. So we listen to our body to avoid generating "stress" to our body. We avoid as much as possible refined and processed products, saturated fats which will require a considerable effort from your body to digest them. 

4. Instead, choose “good fats”

Such as omega 3, which will help with blood fluidity and the good structure of blood vessels. They are found in small oily fish (sardines, mackerel, anchovies, etc.) but also in certain vegetable oils (flax, camelina, rapeseed) or in chia, hemp or flax seeds. Foods such as grapefruit, garlic or turmeric are also excellent blood thinners. (Precaution for people taking medication with a similar effect) 

5. Practice an activity daily physical, and adapted to the season 

Walking, swimming, yoga, or cycling are ideal practices to gently get your body moving and facilitate good circulation of fluids in your body without over-stressing it with rising temperatures. 

6. Practice brushing daily dry

With a natural fiber brush. To do this, make circular movements, starting from the ends of your limbs and returning to the chest.

7. Give your body a boost by taking cold showers, or “Scottish” showers

By alternating cold and hot water jets from the feet to the top of the thighs, you will thus promote the alternation of vasodilation/constriction, avoid venous stasis and thus instantly relieve the problems of heavy legs. During the day, spraying mint hydrosol on your legs will have a similar effect. 

8. Elevate your legs as often as possible! 

At the end of the day, after work for example, my favorite yoga posture for relaxation (and fit legs) is Viparita Kareni, also called “the candle”, which will give a super boost to your return circulation by using gravity to your advantage.

9. Forget about alcohol and reduce – or even we avoid – coffee, tea and other stimulants… 

They further dilate the veins, tire the body (and yes, the boost is temporary and “superficial”), dehydrate and lead to poorer heat management. 

10. Consider veinotonic plants

Such as horse chestnut, red vine, witch hazel, sweet clover which also acts on lymphatic circulation. If herbal teas are less appealing in hot weather, you can make "cold" infusions, just as beneficial, and delicious to consume throughout the day! 

You can also take preventive action with ginkgo biloba, which works wonders on microcirculation! Finally, nettle, which is very rich in silica, a major constituent of the vessel walls, will help you support their strength and maintain the integrity of the non-return valves.

11. In the evening, massage your legs 

Always going up from the ankles to the top of the thighs with two drops of helichrysum essential oil (decongestant, anti-inflammatory and analgesic) a vegetable oil of calophyllum inophyllum (tamanu). The synergy of these two plants, doubled with your gestures, will activate your circulation thanks to their lymphatic and phlebotonic virtues.

12. Don't wear heels that are too high, or conversely, shoes that are too flat

Shoes that are too flat with poor quality soles that hinder the proper venous return that is carried out partly thanks to the soles of our feet. Clothes that are too tight, like leggings, tights, or some pants have a similar effect. Finally, avoid crossing your legs, and don't hesitate to wear compression socks/stockings during long journeys (especially by plane), if you have to sit for several hours, or when standing. 

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