Fluid retention is an uncomfortable condition that causes general but more localized swelling in the legs and abdomen, the parts most likely to retain fluid.
If the cause is not a severe medical condition and it is a mild accumulation, today we explain how to eliminate fluid retention in the legs and abdomen to make you feel better.
What is fluid retention?
Water retention or edema is a condition that occurs when fluids are not properly removed from the circulatory system and tissues, including the skin.
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What are the symptoms? Symptoms include localized swelling in the ankles, hands, and feet, as well as in the legs and abdomen. Weight changes may be another manifestation.
Causes of fluid retention: It can occur for a variety of reasons that are not serious. And in this sense, women tend to suffer more fluid retention in legs and abdomen due to hormonal causes during pregnancy or before menstruation. Other reasons may include a sedentary lifestyle, inadequate diet, high salt intake, and prolonged sitting or standing.
Fluid retention can be a symptom of a more severe medical condition, so if you experience severe retention in a short period of time, it is necessary to consult a doctor to rule out possible cardiovascular or renal problems.
Tips on How to Eliminate Fluid Retention
These simple tricks can help you eliminate these annoying liquids:
Hydrate well
The body retains fluids because it does not know when it will receive the next supply of water. It is advisable to drink at least two liters of water a day. Dehydrating substances such as alcohol and caffeine should also be avoided.
Reduce salt intake
Sodium attaches to the body's water to maintain fluid balance in cells. Excessive consumption of salt, therefore, leads to increased fluid retention. Processed food contains a large amount of salt, so one of the keys to eliminating fluid retention is a moderate intake of salt.
It increases the consumption of supplements such as:
Magnesium: A good source of magnesium can be nuts, whole grains, green vegetables, and dark chocolate, yes, pure.
Potassium present in meat, avocados or tomatoes.
Supplements of vitamins B1, B5 and B6 present in meat, fish or fruits of the forest like blueberries.
Fluid retention can result from a nutritional deficiency.
Horsetail Infusion
Horsetail is an excellent infusion to eliminate liquid retention, you'll find it easily in supermarkets. Although it is a gentle phytotherapy treatment, it is not recommended to consume more than two cups a day.
Consult your doctor to take ponytail in case of pregnancy or if you take other medications.
Diuretic drugs should not be taken without medical control.
Exercise
Physical activity is essential, not only to eliminate fluid retention but also to maintain adequate health. In this regard, the WHO recommends a minimum of 150 minutes of physical activity per week.
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During physical activity, the movement and contraction of muscles act as a valve that promotes blood circulation throughout the system. In the case of a sedentary lifestyle, this impulse is not produced to help blood circulation. This results in increased fluid retention and circulatory problems such as varicose veins.
Lymphatic drainage massages and use of compression stockings
Lymphatic drainage massages are of great help in improving edematous cellulite caused by inadequate fluid retention. In addition, if you work for a long time without changing posture (either standing or in a chair), the use of gradual compression stockings is recommended.
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However, if you are going to work for a long time standing or sitting, try to move every half hour to promote circulation and thus avoid retention. If you spend time sitting the most important thing is to maintain activity and not try to compensate with excessive exercise.
Other methods and exercises are
Scottish showers interspersed with cold and hot water.
Lift your legs above the trunk to encourage circulation. Lie down and lift your legs for periods of 30-45 seconds.
Wall leg posture (Viparita Karani) is a very simple yoga asana to improve the circulatory system after long periods of standing.
As you'll see, there are a lot of tips when it comes to tackling the improvement of mild edema. If you wanted to know how to eliminate fluid retention now you know that it is necessary to balance your lifestyle towards healthy habits both physically and nutritionally.