Fluid retention is quite uncomfortable, since poor circulation, belly swelling, bags under the eyes, cellulite is added to the feeling of heaviness ... Let's see how we can avoid it
To understand what fluid retention is and how it affects us, we must first know what role water plays in our body.
Water is the most abundant element in the body. In fact, it is 50-60% of our body weight. This water is made up of intracellular fluid (which is inside cells) and extracellular fluid (which is outside the cells and which also consists of interstitial fluid andof the plasma).
All these fluids that we have are in equilibrium, and when it is broken, what is commonly called fluid retention occurs, which causes an abnormal increase in the volume of interstitial fluid.
This problem occurs more in women than in men. Let's see what are the causes, consequences and what we can do to avoid retaining fluids.
Fluid retention: why it occurs
Fluid retention is quite uncomfortable, since poor circulation, belly swelling, bags under the eyes, cellulite ... add to the feeling of heaviness.
Although not serious, retaining fluids is very tedious for those who suffer from it. And why do some people suffer from it and others not?
"The most frequent causes of fluid retention are a poor diet (rich in salt), hormonal changes (menstruation, menopause, pregnancy), leading a sedentary life or the consumption of certain drugs (such as contraceptives), in addition to some diseases derived from the heart, liver, kidneys or thyroid ", says Rocío Escalante, owner of Arbosana Farmacia and an expert in nutrition.
Tricks to combat fluid retention
Here are some simple tips, provided by the aforementioned expert, so that you can adequately combat fluid retention. The essential thing is that you pay attention, above all, to eating and following specific dietary guidelines that we detail below:
1) Moving around daily
The ideal is to do some sport, but you can also walk, climb stairs, etc. The important thing is to try to move whenever possible, and adapt the intensity of the exercise to your physical form. If you work sitting down, get up every hour.
2) Drink plenty of fluids
Although it may seem contradictory, to fight against fluid retention you have to drink plenty of water. Get used to always having a bottle on hand to drink. In addition, it is advisable to take diuretic infusions that favor the elimination of liquids, such as horsetail, fennel, dandelion, nettle, green tea ...
3) Avoid tight clothing
"Avoid wearing very tight clothes and shoes, raising the legs if we spend many hours sitting or sleeping also work," Escalante details.
4) Reduce the consumption of salt, fat and alcohol
Reduce the consumption of salt, as well as foods that contain it such as sausages, fatty cheeses, smoked, prepared and pre-cooked meals. Substitute aromatic herbs for salt. Nor should you take a lot of sugar or foods that contain it such as pastries, sweets, cookies and other desserts. In addition, you should avoid the consumption of carbonated drinks and alcohol.
[What salt really does in your body]
5) Eat foods rich in potassium
Foods rich in potassium should not be lacking in your diet, as they counteract the sodium level in the body, and maintain fluid balance. Some of the foods that have more potassium are avocado, banana, papaya, spinach, chard, tomatoes, salmon, potato ...
6) Eat diuretic foods
On the other hand, your diet should not be without diuretic foods, which will help you eliminate fluids, such as pineapple, leek, celery, cucumber, asparagus, zucchini, artichoke, melon, watermelon, pear, etc.
7) Supplements and infusions
You can also supplement your diet with some food supplements that help eliminate fluids, but remember that they are a complement to your diet.
There are many on the market, such as those with artichoke extract. You can also try natural infusions and capsules, such as horsetail, red tea or green tea.
Your digestive system is busy. When you eat something, your food takes a twisty trip that starts with being chewed up and ends with you going to the bathroom. A lot happens in between. The health of your gut plays a key role in your overall health and well-being. You can make choices to help your body stay on tract.