What is it
The term “water retention” indicates the tendency to retain liquids in the body, which then accumulate in the interstitial spaces, or those between cell and cell. This accumulation causes edema, an abnormal swelling that affects the areas of the body most predisposed to the deposition of adipose tissue, such as the abdomen (the so-called “belly”) and the lower limbs, in particular thighs, buttocks and ankles.
Although it is a disorder prevalent in the female world, men also suffer from it. Liquids that are not properly disposed of due to impaired functionality of the venous system and lymphatic vessels stagnate, and with them also a wide variety of toxins capable of influencing cellular metabolism, already compromised by reduced oxygen supply.
It is easy to find out if you are prone to water retention. In fact, it is sufficient to perform a manual test by pressing for a few seconds with the thumb on an area of the body, for example on the front of the thigh. If after removing the finger, the impression still remains clearly visible, most likely it is retention. For greater diagnostic reliability it is however possible to carry out a simple urine test through which to determine the concentrations of the various mineral salts, first of all sodium.
Swollen legs and a sense of heaviness are undoubtedly the most frequent symptoms of water retention; They are due to normally painless edemas, often soft to the touch, which can cause the formation of real “dimples”, especially if the person gains weight or if he is subject to important oscillations. Sometimes there are also changes in the appearance of the skin, which slightly changes color and becomes more shiny.
In the most serious cases, however, the ability to move may be compromised (in particular if the ankles are affected) or, if the abdominal area is affected, water retention can lead to gastrointestinal disorders or loss of appetite.
Less frequent symptoms, but always attributable to situations of severe water retention, are difficulty breathing and headaches if fluid accumulation occurs in the upper body.
The causes
There are five main causesof water retention:
- unbalanced diet, rich in salty foods or containing caffeine
- poor functioning of blood circulation, venous in particular, and lymphatic
- frequent and / or prolonged use of pharmacological treatments including anti-inflammatory, cortisone, hormone replacement therapy in menopause, etc.
- presence of relevant pathologies such as cardiovascular or renal dysfunction, bladder or liver diseases, arterial hypertension, altered glycemic metabolism and insulin resistance, given that the latter acts at the level of sodium retention.
To these can be added other predisposing factors such as:
- overweight
- lactose intolerance
- excessive sedentary lifestyle
- smoke
- alcohol abuse
- pregnancy or, in general, hormonal alterations (especially estrogen levels) during the menstrual cycle
- Dresses that are too tight or heels that are too high especially if worn to stay on their feet for a long time.
Fortunately, in most cases these are imbalances due only to an incorrect lifestyle and bad eating habits, which are therefore easy to prevent and solve with small daily attentions.
Essential precautions
It must be remembered that at the origin of fluid stagnation there is often a stasis of venous and lymphatic circulation; In addition, it is good not to confuse the term “water retention” with “cellulite“ because, although the affected areas and the visual manifestation are similar, these two disorders have different causes. Cellulite, unlike retention, is in fact an inflammation of the subcutaneous tissue that causes a swelling and the famous “orange peel skin”
In the event that the retention is not the result of other pathologies, to obtain improvements in the situation in a short time it is possible to put into practice some useful and effective remedies.
Practicing a sport such as swimming or regularly taking brisk walks to strengthen microcirculation, and at the same time avoiding standing without moving for a long time , is undoubtedly the best strategy. In this regard, walks on the shore are also highly recommended, which bring benefits thanks to the combined action of sea water and sand.
Instead, sports such as volleyball, running or tennis are contraindicated as they involve frequent and heavy impact with the ground.
Physical activity also has an indirect positive effect by promoting weight loss tags. In overweight conditions, in fact, diuresis is slowed down and therefore favors water retention.
Another important aspect that should not be underestimated is nutrition. Eating healthily, in particular avoiding over-salting dishes and, in general, consuming salty foods (cured meats, aged cheeses, smoked fish, pretzels, toasted and salted dried fruit), is the first step. In this regard, it is necessary to remember that five grams of table salt correspond to about two grams of sodium, which is the maximum recommended daily amount. The following table shows the quantity of sodium contained in some commonly used foods.
Food | amount of sodium |
---|---|
300 g of red or white pizza | 2 g |
50 g of sweet raw ham | 1.3 g |
A plate of ready-made frozen pasta | 1 g |
3 g of stock cube | 0.5 g |
50 g of Parmesan | 0.3 g |
Conversely, increasing the consumption of fruit, vegetables, fresh cheeses, fibers and whole grains brings significant benefits against retention as it promotes intestinal motility and decreases the risk of constipation, a disorder that can reduce abdominal venous Outflow .
Furthermore, as a further precaution, it is suggested to follow a detoxifying diet particularly rich in liquids (tea, draining herbal teas, fruit extracts) and herbs with a diuretic action such as birch or Dandelion at regular intervals .
Lastly, the habit of correct daily hydration, especially away from meals, with at least a couple of liters of water a day is essential to prevent and combat water retention . The waters to be preferred are those with The waters to be preferred are those with low mineral content or minimally mineralized ones to reduce the introduction of sodium, while to be avoided, or in any case to be moderated, are in general carbonated drinks, those containing non-natural sugars and alcohol, since, although they provide water, they also bring with them many other substances that are not without calories and which could therefore, in certain situations, accentuate the overweight
Why is it so important to limit salt consumption?
First of all to preserve the right levels of potassium , which are closely related to those of sodium, the main component of table salt tags. In fact, if sodium increases, potassium concentration decreases and vice versa. Since the latter is involved in the functioning of nerve and muscle cells, as well as in the elimination of sodium itself, it is important to keep it within the right parameters.
However, it is important to keep in mind that sodium is still an essential mineral for our body and how its absence sometimes leads to important side effects such as nausea abdominal cramps , tiredness and mental apathy.
The remedies
First of all it is necessary to exclude important pathologies, such as renal or cardiac insufficiency, hypertension or allergies , which must be promptly treated regardless of water retention.
To eliminate excess fluids, diuretic products can then be used which increase the drainage of body fluids. Among the natural remedies that possess diuretic properties are:
If the diuretic effect is important, it should be remembered that diuresis also eliminates some essential minerals which must be replenished.
To improve the circulation and restructure the walls of the vessels, especially the capillaries, limiting the leakage of fluids and therefore swelling, you can resort to some natural remedies, such as:
These remedies also stimulate the recovery of fluids that have already accumulated in the tissues, activating the lymphatic system. Furthermore, the active ingredients contained in black currants help to counteract the inflammation caused by fluid stagnation.
A recognized aid in favoring drainage also comes from lymphatic drainage massages and pressotherapy.
In the kitchen, however, it is important to follow some useful precautions :
- limit the salt by replacing it for example with spices, lemon, vinegar (preferably traditional) or extra virgin olive oil to maintain the right flavor of the dish
- limit the consumption of coffee and prepackaged, processed or pickled foods
- do not exceed with the consumption of milk or very mature cheeses
- increase your daily portions of fruits and vegetables, as well as whole grains and foods high in fiber. Among fruit, the consumption of fruit rich in vitamin C , potassium and magnesium (citrus fruit, Pineapple , kiwi, cherries, apricots, strawberries, grapes, avocados) is particularly recommended, while among the most useful vegetables are potatoes, spinach, lettuce. , radicchio, broccoli, cauliflower, tomatoes, preferably fresh
- avoid refined carbohydrates , fried foods, butter, and sugary or alcoholic beverages .
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.