Six tips to combat fluid retention (and forget about it forever)

Immersed in the month of diets, Many of us start the year ready to improve our diet and lifestyle without losing sight of the dreaded scale. After the Christmas excesses, it’s time to regain good habits and sign up for the best possible detox plan. Of course, although they assure that each Spaniard will have gained between three and five kilos last Christmas, there are cases in which not everything is a matter of kilos.

Experts point out that many people look with frustration at how the scale does not accompany the efforts to make those extra pounds disappear. And that’s when they discover the already considered one of the silent enemies of our body, fluid retention.

According to some research, fluid retention can add to our body around two kilos, although its most relevant evidences are the swelling of the legs and ankles, bloated abdomen and a feeling of heaviness.

What is fluid retention?

Based on the fact that just over 60% of our body weight is water, fluid retention is formed when there is a imbalance between the fluids in our body. According to Spanish Heart Foundation, this is produced by “the increase in the volume of interstitial fluid, that is, an excessive accumulation of fluids in the tissues.”

Their Causes They are varied, depending on each person, but the most common are:

  • Insufficient hydration
  • Sedentary life
  • Hormonal changes, such as menstruation, pregnancy, or menopause.
  • Circulatory problems
  • Poor diet and excess sodium
  • Some drug treatments
  • Cardiovascular problems
  • Thyroid disorders
  • Liver disease

When our body detects a low level of fluids, it activates a defense mechanism to retain as much fluid as possible to keep balance. That is when it provokes edema, popularly known as fluid retention.

Fluid retention causes swelling in various parts of the body such as legs, ankles and abdomen. Gtres

How to avoid fluid retention?

Although in some cases it is necessary to consult a specialist doctor, ruling out any pathology, some simple tips and changes in our lifestyle they are important to avoid fluid retention.

Avoid foods rich in salt

Salt has become the main enemy of fluid retention. A excess salt in our body it makes it retain more water to reduce its concentration in the body. For this reason, it is advisable to eliminate foods with high concentrations from our diet such as sausages, cheeses, a large part of preserves, French fries, sauces, nuts …

Drinking water

The lack of hydration It is one of the main causes that force the body to retain fluid in reserve mode. For this reason, the daily intake of at least two liters of water is important. Of course, experts warn that it is not necessary to overdo it so as not to retain fluids due to overload.

Six tips to combat fluid retention (and forget about it forever)
Some simple tips to follow in our day to day can help us combat fluid retention. Gtres

Practice sports regularly

In addition to being one of the guidelines to have a good lifestyle, practice sport It will also help us prevent our body from retaining fluids. Walking at a good pace every day, going to the gym or practicing any other type of activity will be the best ally for you.stimulate the flow of the legs and activate circulation.

If you spend many hours sitting, it is advisable to get up every hour and do some stretching exercises; If, on the other hand, you spend many hours standing, keeping your legs up at the end of each day will relieve the swelling in your legs.

Avoid tight clothing

Although for many it may be an unimportant detail, the pressure of the clothes In certain parts of the body, it can obstruct circulation, impairing the expulsion of fluids.

Maintain a healthy and varied diet

It is important to avoid large meals loaded with fatty and salty foods. Without forgetting the consumption of proteins, vegetables and fruits should occupy an important place in our daily diet. Its contribution of vitamins and minerals, as in the case of potassium in bananas, will help us control fluid loss.

Includes foods and plants with diuretic effect

Foods such as asparagus, artichokes, celery or pineapple have an important diuretic power that will help us eliminate excess fluid from our body. We can also use plants and herbs with diuretic properties like dandelion, horsetail or nettle.

Six tips to combat fluid retention (and forget about it forever)
Drinking water, avoiding excess salt or practicing sports on a regular basis will help us combat fluid retention. Gtres

Source: Vozpópuli by

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