Water is the most abundant element of the organism. In a newborn, it represents up to 75% of its body weight and in adults between 50 and 60%, being greater in the case of men. I
The water is distributed in different compartments: on the one hand there is the intracellular fluid that is the one inside the cells, and on the other hand the extracellular fluid , which is outside the cells and which in turn is divided in the interstitial fluid, which is the one that bathes the cells and plasma that is liquid that is part of the blood.
The body has systems that regulate and maintain equilibrium levels of water and solutes in different compartments, but when this equilibrium is broken, what we call water retention can occur. As a consequence edemas are formed which is an abnormal increase in the volume of interstitial fluid. It is a problem that usually occurs more frequently in women than in men.
What are the symptoms
The ankles and eyelids are typical areas where this accumulation of fluid occurs. In this case, it is a local edema.
The skin appears stretched or shiny and if you press with your finger, there is a footprint that gradually disappears. These symptoms are very common in summer times with high temperatures.
Regional edema may also form, for example in a limb, or general edema that affects the entire organism.
What are the causes that cause it
There are several causes that can cause this accumulation of liquids:
- Incorrect hydration.
- Bad diet: due to the high consumption of foods rich in salt
- Spend many hours standing or sitting or following a sedentary lifestyle
- Hormonal changes such as pregnancy or ovulation. Pregnancy: it is a stage in women where there are many hormonal changes that can cause water retention.
- Consumption of certain medications such as estrogens, corticosteroids, nonsteroidal anti-inflammatory drugs, blood pressure drugs.
- Diseases derived from the heart, liver or kidneys and thyroid disorder.
Tips to avoid having a water retention
If you suffer from water retention problems, I recommend that you pay attention to the following tips:
Follow a varied and balanced diet.
Power consumption of foods rich in potassium since this mineral regulates water levels in the body. These foods are, among others, zucchini, mushrooms, potatoes and legumes or fruits such as bananas, pineapples or apricots.
Moderate salt intake
Use a small amount of salt to season the dishes and avoid all those foods rich in salt such as canned goods, frozen products, pre-cooked foods, fried potatoes, smoked foods, olives, cheeses or sausages.
Stay at a healthy weight.
If you are overweight or obese, I advise you to lose weight in a healthy way with the help of a dietitian-nutritionist.
Drink at least 1.5 l of water every day
It is important that you hydrate properly. Many people think that when there is water retention it is better not to drink water and it is precisely the opposite. Water helps in the purification of the organism to eliminate toxins and restore the water balance we were talking about before. You can include infusions of plants with diuretic properties such as horsetail, elderberry, dandelion or birch. You can also make onion, celery and parsley broths to drink between meals.
Follow an active life
Practice physical exercise or any activity that you like dancing, rollerblading or swimming. Scroll down and avoid taking the elevator. If you like infusions, plants such as cranberry leaves of ginkgo can relieve the feeling of swelling and heavy legs.
All this will help the blood to flow better and there is a good venous return.
Use elastic stockings
They exert pressure on the blood vessels improving venous return.