How to prevent water retention in the body?

Have you ever felt inflated like a balloon before bursting? The accumulated water in your body will make you feel exactly that way. This accumulation of fluid under the tissue in the human body is called -reduction-of-edema">edema. Swelling associated with water retention most often occurs in the legs, joints and feet. It is accompanied by a feeling of heaviness, cramps and for-circulation">poor circulation, stiffness in the legs and enlarged toes. This phenomenon affects the female population more often, especially in the summer, when the heat is high, but it can also occur in other periods of the year.

How to prevent water retention in the body, how to alleviate unpleasant symptoms in a natural way and why medical consultation is recommended even in the slightest doubt, read below.

Excess water in the body

Our body has a system that regulates the exchange of fluids between blood vessels and tissues. This complex process maintains an optimal water balance in the body. Unfortunately, it happens that something goes wrong and the water gets trapped in the tissue. This leads to its swelling and is called water retention or edema.

Accumulation of water under the influence of gravity manifests itself in the lower extremities. It happens that only the feet and joints swell, and sometimes the swelling spreads to the whole leg.

Depending on the circumstances, we are talking about water retention on the following parts of the body:

• Legs - Swelling most often affects the feet or joints along with the feet.
• Hands - When the swelling is on the fingers or all over the hand.
• Face  – When your face looks bloated or puffy.
• Stomach - Most often during the menstrual period.

Water retention generally manifests as edema, that is, visible swelling in one or more parts of the body that appear to have increased volume. These edemas are mostly bilateral, symmetrical, do not lose color, are soft and painless. But, if they are present for a long time, edemas can become painful and the appearance of the skin can change.

To confirm the existence of edema, we can test the area with light pressure. If the mark of our finger remains on the skin for a few seconds, edema is really present.

Causes of water retention in the body

The causes of water retention are numerous and vary from person to person.

• Electrolyte Imbalance - Two key elements in the human body that regulate the amount of water in the body are sodium and potassium. When the sodium concentration happens to increase, usually due to too much salted food, the body retains water to restore balance. This is why islands appear.
• Aldosterone hormone - This hormone is important for the regulation of salt and water in the body. Due to stress, dehydration or hormonal changes, aldosterone can increase and thus cause water retention.
• Poor circulation - If we sit or stand for a long time, fluid begins to accumulate in the lower parts of the body. This happens because the circulation is slowed down in a static position.
• Hormonal changes in women - Pregnancy, monthly cycle, menopause are conditions that cause fluctuations in hormones, mostly estrogen and progesterone. Because of this, there is water retention in the tissues.
• Chronic diseases - Some chronic kidney, heart or liver diseases are the cause of fluid accumulation and edema. Endocrine pathologies such as hyperthyroidism, diabetes and others can cause swelling.

Finally, in the most serious situations, water retention can cause fluid infiltration in certain organs such as the heart and lungs, leading to life-threatening complications.

Percentage of water in the body

When we are born, our body contains about 75% water. As we grow and age, that percentage slowly decreases.

On average, the human body contains about 60% water. Depending on age, gender, individual build, that percentage can vary.

• Babies – 75-80%
• Adult men - about 60%
• Adult women - about 55% (the percentage is lower than men, because the female body contains more fatty tissue)

Except noo is the source of life, water is essential for almost all bodily functions. This includes regulation of body temperature, transport of nutrients and elimination of waste. Therefore, it is very important that every person maintains optimal hydration in order to preserve complete health.

Retention of water in the body - reasons

One of the main reasons for water retention is excessive salt consumption. This spice is present in excessive amounts in many industrial foods. Salt retains water in tissues and reduces its elimination from the body. According to the data of the World Health Organization, the majority of the population uses too much salt in their diet, on average 9-12 grams during the day. This is twice the maximum recommended intake of 5 grams per day.

Prolonged immobility is often blamed for fluid retention in the body. Sitting and lying down for too long slows down circulation, and thus the flow of fluids.

We have already blamed hormonal changes for fluid accumulation, but the problem is sometimes aggravated by contraceptive pills, which are widely used to regulate the menstrual cycle.

This interaction between hormonal fluctuations and water retention is often associated with periods of pregnancy or menopause in women. This partially explains their predisposition to this phenomenon compared to men.

Other reasons may be related to heart problems such as heart and venous insufficiency.

These are not the only causes of fluid retention in the body. Heat, malnutrition, poor circulation, taking certain medicines for high pressure and corticosteroids, can also be a reason for water retention.

Excess water in the body - symptoms

Swelling is the dominant symptom of fluid retention. It can be followed by various signs:

• Change in skin color
• Heat feeling in the affected area
• Pain, stiffness, itching
• Rapid heartbeat
• Feeling of heavy legs
• Tight and shiny skin
• Difficult walking in cases of severe leg edema
• Rapid and inexplicable weight gain (up to 3kg in 24h)
• Bloating (when edema affects the stomach)
• Difficult breathing (rare occurrence)

How to get rid of excess water in the body?

Changing your lifestyle is the best way to get rid of excess water from your body as quickly as possible. Simple changes in diet can make a huge difference.

1.     Reduce your sodium

Salt is generally the biggest culprit of water retention. To get rid of excess fluid and eliminate swelling, try to eat food with as little salt as possible. Try to get used to unsalted meals and choose fresh, unprocessed foods.

Start by cutting out any hidden high-salt culprits like canned, frozen, and processed foods. In the supermarket, read the labels and choose products with a lower sodium concentration. Daily intake of salt should not exceed one teaspoon.

2.     Increase your intake of potassium

 Potassium maintains fluid balance in the body by balancing sodium levels. Include foods rich in potassium in your diet: bananas, oranges, tomatoes, spinach, avocados, watermelons, peaches, potatoes.

3.     Drink more water

 It may sound contradictory, but drink more water to stop retaining water in your body. It is easier for the body to expel excess salt and waste when it is well hydrated.

If our body does not have enough water, it turns on the protection mechanism and becomes prone to storage. 8 glasses of water a day is the minimum amount you should drink during the day. Choose fruits and vegetables rich in water (cucumbers, watermelons, strawberries).

4.     Get started

When you exercise, you start your circulation, you sweat, and you expel excess water through sweat. Regular exercise helps our circulatory system work properly, directing fluid to the lymphatic, digestive and urinary tracts.

5.     Try diuretics from nature

 Try dandelion root to relieve water retention. Consume green tea, parsley, nettle, cranberry, anise tea more often.

6.     Reduce your carbohydrate intake

Carbohydrates retain water. When we eat them, the body stores them in the form of glycogen in the liver and muscles. For each gram of glycogen, t