Your fingers are so swollen that you can’t take off your rings, your ankles are so swollen that it’s hard to put on cuddly pumps, and your calves double in size, especially with the heat of sunny days…you probably have water retention. Generally benign and transient, very common but very uncomfortable, this disease results in tissue swelling. So how do you reduce water retention? What are good daily tips to regain your lightness?
water in tissues
On average, our bodies are made up of 60% water, divided between blood, lymph, and tissues. Essential for our body, water participates in many chemical reactions of our metabolism, such as absorption and distribution of food, elimination of waste, maintenance of body temperature … and if every day we evacuate the water we consume (about 3 liters divided into drinks and water from food) Through urine, feces, sweating and breathing, the body sometimes fails to properly dispose of excess water and store it in tissues: this is called water retention manifested by swelling or swelling of the skin (oedema). The latter is stretchy and shiny and when you press it, the pressure mark remains for a few seconds.
Water Retention: Multiple Causes
The legs, ankles, or feet are often affected by gravity. In this case, water retention—in addition to swelling—can lead to a feeling of heaviness, stiffness, cramps, or even pain and even difficulty walking. But water retention can also occur in other parts of the body (arms, hands, stomach, eyelids, lungs, brain, etc.). The causes of this disease are multiple. It may be due to venous, cardiac or renal insufficiency or hormonal fluctuations (during pregnancy, menstruation and menopause). But medications (particularly corticosteroids), weight gain, heat (as the latter causes blood vessels to dilate), prolonged standing or sitting (which makes venous return more difficult), and excess salt in the diet are also factors that can promote water retention.
Water Retention: Don’t forget to stay hydrated!
Contrary to what one might think, in the case of water retention, one does not reduce its consumption! exactly the contrary. To promote waste elimination, it is important to drink 1.5 liters of water each day, or about 8 large glasses of water. It is preferable to drink small sips throughout the day to avoid carbonated water rich in sodium and soda rich in sugar. And of course it is necessary to adapt and increase its consumption in the event of heat, physical activity or fever… Also, care must be taken to consume alcohol because it dehydrates the body a lot. In addition to good hydration, a diuretic diet rich in antioxidants will help combat water retention.
Water Retention: Watch out for the salt!
In fact, salt retains fluid and sugar promotes insulin spikes and, with it, water retention. So we will avoid all processed foods that often contain a lot of salt such as ready-made meals, potato chips, appetizing biscuits … but also processed products (charcuterie), cheese, bread … If you cannot do without salt, choose homemade snacks on Salt shaker because per day the salt intake should not exceed 6 grams. This is about a teaspoon. To season your dishes, turn instead to spices and herbs. “And he preferred all vegetables and fruits that will have a draining effect. This means that it is rich in water and potassium and therefore is naturally hydrating and diuretic.”
Bet on bananas, oranges, grapefruit, kiwi, grapes, pineapple, avocado, celery, artichoke, fennel … and on foods rich in vitamin C that strengthen vessel walls such as red fruits, citrus fruits, parsley … In addition to a healthy and balanced diet, plants can also be important allies in helping to Restoration of light legs. There are two types of plants identified by an herbalist. Those that will have an effect on blood circulation and that will protect the arterial walls, such as red vine, horse chestnut, sweet clover, witch hazel or even hawthorn, olive tree, hibiscus … which can be drunk as an infusion.
The herbalist continues: “Then plants that will have a draining effect such as birch sap, black currant, dandelion, Goldenrod … For birch sap we recommend taking it fresh, at a dose in the morning on an empty stomach, about a quarter of an hour / half an hour before eating for Three weeks.To effectively stimulate blood and lymph circulation, nothing is better than a drainage massage performed by a specialist.However, you can actually pamper yourself at home using the essential oils that are put into the massage.Gentle massage always to be done starting from the ends And upward toward the heart, from the ankles to the thighs, and from the wrists to the shoulders.
Common sense tips
“Oil always penetrates better on damp skin, says the herbalist, so my advice is to spray the skin with rose water or watery water, for example witch hazel, before massaging with the oils mixture. And feel free to keep the floral water in the refrigerator, it will be very cold And the massage will be more pleasant.Even if it is not always obvious, especially in a professional environment, to promote good blood circulation, you should avoid prolonged standing or sitting.If necessary, wear compression stockings, and if you are overweight, adjust Your diet to regulate your weight Also avoid wearing tight clothes that tend to put pressure on the vessels as well as very high heels In summer limit the time in the sun and in winter do not heat your home And stay away from underfloor heating!
Also beware of the shower, sauna, very hot bath, waxing…and of course never stop moving! Regular activity is actually essential to stimulate venous return and lymphatic circulation. Not to mention, activity promotes sweating and thus allows the body to get rid of water and toxins. You can choose walking or cycling, for example, but water sports such as swimming, water games, water bikes, etc. are certainly the most interesting and most recommended: they not only massage the body with water but provide a real experience. Feeling of freshness and lightness. However, in case of significant swelling, do not hesitate to consult your doctor, who will be able to determine the cause and offer you the appropriate treatment.