Water Retention

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Video: Water Retention

Video: Water Retention
Video: What causes water retention? 2024, March
Water Retention
Water Retention
Anonim

Water retention often called edema. This is a condition that results from leaks in the body's tissues from the blood. Under normal circumstances, fluid drains from body tissues through the lymphatic system - a network of tubes throughout the body that removes waste and foreign material and empties it back into the bloodstream.

Occur water retention problemsWhen fluid is not removed through the lymphatic system properly, it is retained in body tissues where it causes swelling (edema). Water retention in the body is most common in the feet and legs, but can occur in the arms, shoulders, abdomen (ascites) and around the lungs (known as pulmonary edema).

Symptoms of water retention

It is possible to you retain waterif you experience any of the following uncomfortable conditions: rapid weight gain for no apparent reason, difficult weight loss despite intense physical activity and healthy eating, swelling in the ankles, legs, feet, abdomen, swollen face.

Easy way to check for fluid retention, in case you have doubts, but have not consulted a doctor, is by pressing your toes in the area of the ankle or calf. If a dent appears in the skin as soon as you remove your thumb, then your diagnosis has been confirmed.

Types of water retention

There are two main ones categories of water retention, generalized edema and localized edema. Generalized edema refers to swelling that occurs throughout the body, while localized edema refers to swelling in parts of the body.

Causes of water retention

Flatulence
Flatulence

Here are the most common possible causes of fluid retention.

- hormonal imbalance - here women are more likely to struggle with this condition because of the hormonal changes that their body undergoes. Keep in mind that the weight around and during menstruation is not real. In men, water retention can occur with too low or too high testosterone levels, poor physical activity and consumption of harmful foods.

- a health problem - water retention can be a side effect from heart, liver or kidney problems. In addition, there are medications that can also cause the condition - painkillers, antidepressants, those for high blood pressure.

- consumption of harmful foods - If you emphasize harmful foods in your menu, the likelihood of water retention is very high. This is due to a deficiency of nutrients that you can usually get from healthy products. Dehydration can also lead to this problem.

- abrupt weight loss - Drastic diets that promise quick results can only hurt you. If you shock your body by abruptly depriving it of carbohydrates and proteins, you deprive it of the water contained in the composition of the substances. The economy mode in which the body begins to function causes a rapid return of lost weight immediately after dieting, precisely to get the missing water.

- everyday factors - fluid retention in the legs can occur as a result of sitting or standing upright for too long. That's why it's good to change your position and find the golden mean between sitting, standing and lying down. Excessive exposure to high temperatures, especially in summer, is also a prerequisite for water retention. Excessive stress and tension, as well as lack of quality sleep, also lead to this problem.

Swollen leg from fluid retention
Swollen leg from fluid retention

Water retention and weight gain

This is very common, even for healthy adults who experience weight fluctuations due to water retention. Although most people can retain up to five pounds of "hidden" water in their weight within the natural fluid that surrounds cells known as extracellular fluid, those who are overweight or obese can retain up to eight pounds of fluid..

Water retention and menopause

As women enter menopause, almost 90% of them gain weight by changing hormones. Although most women expect to experience hot flashes, many are surprised by weight changes. However, part of this weight is only in appearance due to water retention and bloating from low progesterone levels. Although these are not fats that can cause weight gain, many women will notice a change in the way their clothes fit and the shape of their bodies and will begin to feel heavier.

However, the pounds associated with water retention is not mandatory be unhealthy for you as it helps the body prepare against osteoporosis and other diseases. Try to focus on health and maintaining an active lifestyle and water retention and bloating will generally resolve on their own within a few months.

Water retention and hypertension

High blood pressure and water retention go hand in hand, and hypertension can lead to too much fluid in normal blood vessels. Blood pressure measures the pressure of the blood against the walls of blood vessels, and if it remains high, over time it is called hypertension. That is why it is very important to manage fluid levels, which can affect blood pressure.

What to do if you retain water?

The easiest way to beat water retention is to change your diet and the foods you eat.

1. Limit your salt intake - Avoid ready-made and semi-finished foods, and when cooking at home, reduce the amount of salt used to a minimum. The recommended salt intake for people without any medical problems is a maximum of 3 g per day.

2. Take more vitamin B6 - it helps to reduce water retention. Sources of the vitamin are: avocado, sunflower seeds, tuna, raw pistachios, sesame seeds, meat.

3. Increase your magnesium intake - creates balance in the body and successfully reduces fluid retention. It is also useful for a number of other health problems and conditions such as menopause, depression, chronic fatigue, bloating, etc. Rich in magnesium are: green leafy vegetables, raw nuts and whole grains.

4. Consume more potassium - has a key role in balancing body fluids. You can get potassium through bananas, pomegranates, sweet potatoes, avocados, spinach, salmon.

5. Include more protein in your diet - Lack of enough protein could lead to fluid retention. That is why it is important to get them naturally from meat, fish, quinoa, cottage cheese, eggs.

Get enough sleep so you don't hold water
Get enough sleep so you don't hold water

6. Get enough sleep - Try to ensure the recommended amount of quality sleep - 6-8 hours. The lack of such can lead to various problems, including water retention.

7. Increase physical activity - fitness, favorite sport or hobby, which provides you with enough movement. If you are not a fan of gyms, try cycling, walking for 30 minutes a day, nature walks, hiking, aerobics or other enjoyable activities.

8. Eat detox foods of the organism, the so-called diuretic foods that help cleanse the body by encouraging the disposal of excess water. Yeah, they're like that:

- Dandelion tea - one of the most powerful plants that help expel excess fluids from the body;

- Green tea - invigorating and very useful as for reducing water retentionand for weight loss;

- Cucumbers - contain a huge amount of water in their composition. Caffeic acid - another useful element in the composition - also helps to retain water;

- Parsley tea - in addition to promoting the elimination of water from the body, eating parsley at dinner will provide you with a beautiful and fresh face in the morning. As for tea, you need to boil 50 g of parsley in 250 ml of water. Allow to cool for half an hour, strain and drink a few sips before meals during the day;

- apple cider vinegar - regulates the level of potassium, which can be changed by water retention and sodium predominance;

- water - if you drink less water in your daily life, you can cause it retention in the body. However, if you increase the amount of water you drink, you will encourage the disposal of excess water.

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