5 causes of fluid retention

Swollen legs and hands, heavy feet, fluid retention manifests itself in various ways. The best solution is to stop the causes.

In a healthy, normal scenario, fluids are drained thanks to a sort of "network of tubes" spread throughout the body. However, the body is not always able to do this efficiently. When fluid is not removed from the tissues, edema is generated as a result of fluid retention.

Edema, i.e. swelling due to fluid retention, can be generalized (throughout the body) or localized.

Main symptoms of fluid retention

The symptoms of fluid retention are diverse, but among the main symptoms we can point out:

• Swelling of the affected areas of the body (feet, ankles and hands are the most affected)
  
• Feeling of heavy limbs
  
• Pain in the affected areas of the body
  
• Joint stiffness
  
• Weight fluctuations or weight gain (you may gain two to three kilos relatively quickly)
  
• Abdominal distension
  
• Cramps

Solution: fight the causes

1. too little water: Dehydration is a cause

Less is more. If you decrease your water intake, fluid retention increases in the body. hydration will help your kidneys to work better, and excess fluid in the body will be eliminated. The amount of water you drink a day includes water from food and other drinks such as juices and teas. Still, water, in its natural form and with zero calories, is the best source of hydration.

Recommendations on the ideal amount of water to consume vary according to age, gender, exercise and stage of life (pregnancy, for example). It is estimated that 1.5 to 2 liters of water a day will help maintain good hydration levels. Tip: alcoholic drinks promote dehydration!

2. Hormonal changes: how are your hormones?

Fluid retention is a problem that affects most women and hormones are to blame. During pregnancy or before a period, fluid retention occurs due to changes in the levels of certain hormones, such as progesterone. Some women experience swelling two weeks before their period.

In pregnancy, swelling in the legs is very common because the uterus exerts pressure on the vena cava. This is the vein responsible for bringing blood back from the legs to the heart.

3. Sedentary lifestyle: Do you spend a lot of time sitting down?

People who spend a lot of time sitting or standing are at greater risk of fluid retention, especially in the lower limbs.

When the muscle is not used, it loses strength and stops working as efficiently. So avoid crossing your legs or holding another position for long periods of time. During the day, there are exercises that can help combat the formation of edema due to lack of physical activity:

• Raise your legs above the height of your torso (when lying down)
  
• Stand on your tiptoes, then on your ankles - repeated movements

4. Drugs

Some medications can also cause increased fluid retention:

• Hormonal contraceptives (pill)
  
• Antidepressants
  
• Some corticosteroids
  
• Some medication for Diabetes and hypertension

5. Diet

Your eating habits may also be contributing to fluid retention. See if your diet fits in with any of these points:

- Diet low in protein and vitamin B1

Low levels of protein can cause edema. Proteins help retain salt and water inside the blood vessels, preventing fluid from leaking into the tissues. In the case of low levels of albumin, the most abundant protein in the body (also found in foods such as egg whites), fluid is retained and edema forms, particularly in the feet and legs.

- Consuming too much salt or foods enriched with sodium

When we eat too much salt, the body retains extra sodium. Salt is made up of sodium and chloride. The former binds to water in the body to help maintain the balance of fluids inside and outside the cells. Whenever we abuse salt, or processed foods that are generally high in sodium, the body retains extra sodium, which increases fluid retention. Approximately 1.5 liters of fluid is retained in the body when we eat too much salt.

Tip: replace salt with aromatic herbs and avoid French fries, sausages, etc.

- Excess consumption of carbohydrates, specifically refined ones

White bread, pasta and cakes are rich in refined carbohydrates and low in fiber.

The result: spikes in blood sugar and insulin levels. In turn, these will lead to greater sodium retention and, consequently, fluid retention.

Tip: Instead of pasta, try quinoa, instead of white bread, prefer gluten-free oat bread!

Allergens: Fluid retention can also be related to food hypersensitivities. Studies suggest that eliminating allergens such as gluten, soy and corn can improve symptoms related to fluid retention.

- Low consumption of potassium-rich foods

Bananas, nuts, avocados, kiwi fruit and beans are foods rich in potassium, which makes them very useful in the fight against fluid retention. As well as directly influencing the nervous, muscular and cardiac systems, potassium is a mineral that helps maintain fluid balance in the body. By neutralizing the effects of sodium and increasing urine production, it prevents water retention and swelling.

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