Do you feel bloated in the heat? Do you perceive that you have increased the volume of your abdomen ? Do you end the day with very tired legs and swollen ankles? You could be facing a picture of fluid retention. Do you want to know how to avoid fluid retention ? We have consulted various specialists and this is what they have told us.
What is fluid retention
Before knowing how to avoid fluid retention, it is convenient to know what it is and what its symptoms are, since these act as an alarm to act imminently.
Fluid retention or edema occurs when the volume of interstitial fluid in the tissues increases when it should circulate through the lymphatic system, the task of conducting nutrients through the body.
Fluid retention is not a disease but a symptom that there is a malfunction in some functions of the body
These liquids fulfill a function of balancing the functions of the metabolism , so an excess imbalance affects our health.
Causes of edema
The causes of fluid retention or dropsy are varied, and may be genetic or supervening : kidney diseases, heart failure, liver diseases, an inadequate diet; excess heat favors the concentration of liquids ; also some medications.
Specialists recommend neutralizing this excess fluids with a low sodium diet , balancing the diet and promoting an active life.
Symptoms of fluid retention
What are the first symptoms that you may be suffering from fluid retention? How do I know if I am suffering from fluid retention or overweight?
The first alarms are revealed by the body itself: circulatory problems are suffered that lead to swollen legs and ankles ; it also increases the abdominal girth.
What parts of the body reveal fluid retention?
There are areas more prone to showing the signs of fluid retention , and this is true for both men and women.
Legs and ankles . When you perceive heaviness in the legs or fatigue in them, it is a symptom that fluid is accumulating in them. This is usually due to standing for long periods of time, or being close to areas with high concentrations of heat.
Hands and feet. The hands swell – a good indicator is wearing rings. You will see when you are retaining fluids when it tightens you more than in normal conditions.
Abdomen. This area suffers especially when we adopt a sedentary life, not only due to the accumulation of fluids but also due to the presence of fats that are difficult to eliminate.
Tips to avoid fluid retention
If you have come this far and you feel identified, you will wonder how to solve fluid retention. We have consulted with experts in dermatology and nutrition and these are the recommendations to avoid fluid retention that they have shared with us.
Diet, the key to avoiding fluid retention
To prevent fluid retention, experts advise opting for a low-salt diet , prioritizing fresh foods and discarding the consumption of any processed food.
Diet to avoid dropsy or fluid retention
When cooking food, prioritize steam (or failing that, papillote ) so that the food cooks in its own juice and this acts as an enhancer, thus eliminating the need for salt. Grilled or stewed foods are also recommended if you want to avoid fluid retention .
On the contrary, foods such as sausages, red meat, canned preserves or cured cheeses have to be reduced to a residual presence in the diet. They are foods with a high concentration of sodium , so they will increase the presence of fluids in our body.
Avoid as much as possible to abuse fast food, sweets and sweets; the glucose they contain favors the accumulation of fluids and the feeling of bloating.
Superfoods against fluid retention
There are foods that stimulate the elimination of liquids . They are known as diuretic foods, such as pineapple or some vegetables such as beets.
Another of the allies to avoid fluid retention is potassium . Recent studies relate the regular presence of this mineral in the body with lower levels of fluids.
According to specialists, the recommended daily allowance of potassium is 4.7 grams. Foods rich in potassium are bananas , watermelon or vegetables such as artichokes or pumpkin.
These studies highlight the reduction in blood pressure and risks of heart disease by increasing potassium and reducing the concentration of fluids in the body.
Physical activity
A sedentary lifestyle favors fluid retention . If you want to avoid swelling in your legs and ankles , exercise regularly, avoid sitting inactive for a long time, or elevate your legs for brief moments throughout the day.
Hydration
Drinking water is one of the simplest formulas to prevent fluid retention. There is no minimum amount of water to drink each day, but it is recommended that its intake be continuous throughout the day .
