Water retention is a daily source of discomfort. Yet, with healthier habits and some grandma’s remedies, it is quite possible to relieve these swelling sensations.
Slow motion, swollen legs or feet, joint pain, feelings of bloating: water retention has many uncomfortable consequences on a daily basis. The symptoms felt vary according to the profiles, so it is important to know how to recognize if you are having water retention or not and then to put in place good habits in order to relieve this common ailment.
A phenomenon generally reserved for women, water retention can occur at any age and affect all body types. Healthy living and daily habits play an important role in how the body regulates its blood and lymphatic circulation systems. However, this may not be sufficient in some cases. Fortunately, there are some home remedies that are effective in treating the symptoms of fluid retention easily and naturally.
Certain foods and plants in the form of herbal tea, juice or essential oils can be interesting allies. Find out how to help your body restore the balance between the water it assimilates and the water it eliminates naturally.
Fluid retention: recognize it and explain it
What is water retention?
Initially, water retention is due to poor circulation of water in the body. When we know that it is made up of 60% water, we can imagine that if it is not circulating properly, the human body is forced to find adapt by figuring out how to store excess water. Unfortunately, this is where discomfort arises and edemas form. The accumulation of fluid inside the subcutaneous tissues causes excessive pressure on the capillaries (the thinnest of blood vessels). The water contained in the blood structures then goes to the tissues, which swell in particular at the extremities: hands, legs, feet … Water retention is often accompanied by poor blood circulation.
If these swellings are unpleasant, water retention also has repercussions on health in general. In some cases, edema can also form in internal organs such as the stomach or liver. This is why it is necessary to take this phenomenon very seriously and to consult your doctor at the first signs.
Where is she from ?
Our modern way of life is often involved in the occurrence of water retention: sitting in front of a desk several hours a day without moving enough, a diet rich in salt or too low in proteins and vitamins … Allergies or Gluten intolerance can add to these dietary imbalances. Other people can be affected by edemas of water retention at certain times of life, following a significant hormonal imbalance such as pregnancy, menopause or menstruation.
The body can also experience abnormalities causing fluid retention. A dysfunction of the heart, kidneys or lungs can thus cause an increase in the pressure in the vessels and result in the retention of water as well. In this case, it is necessary to treat the problem at its source rather than just its symptoms.
How to recognize it?
By observing his body and its changes, we can identify the signs of water retention. Among the most common: the feeling of heavy legs and rapid weight gain with swelling of parts of the body. In addition, muscle and joint pain can make certain movements difficult due to excessive stiffness. The face may also appear puffy if edema forms on this area.Poor circulation of the blood and lymph can cause the appearance of watery cellulite and sometimes discoloration of the skin. When the internal organs are affected by edema, there is a lot of bloating.
If you are concerned about water retention, you can tell yourself that your body is not removing enough water and make small daily changes to relieve pain and reduce feelings of swelling.
What good habits to relieve heavy legs?
Small, easy-to-follow actions can help relieve the symptoms of fluid retention. By starting to move a little more, we are already putting all the chances on our side to have less heavy legs and do good to our health. Practicing at least 30 minutes of physical activity per day, such as simply walking, contributes to overall well-being. The activity makes it possible to preserve its muscles, therefore to limit the fat mass, and, in addition, the movements make it possible to activate the circulation in the body. The contact of the feet with the ground stimulates the circulation thanks to the venous return.
Between work, commuting and family obligations, it can be difficult to find time for physical activity. Still, there are some simple tips to add movement to your day without even realizing it. In the office, to reactivate the circulation in the legs, get up at least once an hour, take a few steps to chat with your colleagues or have a tea. Every day, try to replace your short trips by car by walking: picking up bread, picking up the children from school, leaving a parcel. And for people who live or work upstairs, always use the stairs to the top. ‘lift ! In terms of family outings, let yourself be tempted by long walks in nature to fill up with fresh air while preserving your body.
If you have to sit for a long time, for a plane or car trip for example, compression stockings are essential. It is a formidable way to avoid the feeling of heavy legs. And if they are all the same at the end of the day, lie down for a few minutes with your legs raised against a wall to get rid of this unpleasant feeling.
Which foods to favor to reduce water retention?
Contrary to popular belief, you have to drink enough each day, at least 1.5 liters, to help the body eliminate it in good proportion. Not drinking enough causes the body to store water so that it does not run out. One message, drink! In general, it is also recommended to avoid consuming too much salt. To do this, learn to identify the salt hidden in certain foods, such as prepared meals and processed products which are real time bombs. Finally, to stimulate elimination, certain foods can help thanks to their diuretic properties. With what we have in our fridge, it is possible to make grandmother’s remedies against water retention.
Natural herbal teas
Certain plants that are high in potassium help reduce sodium levels in the body. This added to their diuretic effect, they are great for helping to remove excess water. This is the case with dandelion, nettle, fennel and parsley which are easily consumed in herbal tea. A tablespoon of these plants (but not all at the same time) infused in a cup of hot water for 10 minutes is a real remedy. By choosing the plant which is the most to your taste, you will combine pleasure and relief. In addition, these plants are very affordable in terms of price.
Foods to add to your dishes
The solution can also be found in what we prepare to eat. In the long list of vegetables, some stand out due to their diuretic properties and their high potassium content. The artichoke and its fibers are to be preferred as well as the cucumber which, for its part, is rich in water and low in salt. Broccoli, asparagus and carrots (mostly eaten raw) are also very interesting. On the fruit side, pineapple has a very good composition, just like ripe peaches or melon and watermelon which have an ideal potassium / sodium balance. To be consumed in season, it is always better.
Condiments rich in accompaniment
Too much salt is the enemy of light legs. To prepare tasty dishes, use aromatics. Garlic, shallots, fresh herbs, spices: there are many solutions to make your dishes tasty.
Apple cider vinegar has many health benefits. Its detoxifying effect helps to drain the body, more than any other vinegar. With a teaspoon of apple cider vinegar diluted in a glass of water every day, the effects on water retention can be felt quickly.
Lemon is also a food. Recognized for its many benefits on the body, it can be consumed in different ways. The juice of half a lemon in hot water, to be consumed in jun every morning, is a real daily health aid. Lemon in the form of essential oil, combined with a vegetable oil, can also be applied to the body by massaging the swollen areas.
Juices for the whole day
It’s not always easy to drink 1.5 liters of water in a day. Juices are good alternatives to keep hydrated at all times, while having the pleasure of the taste. Lemon is once again one of the star foods for preparing a juice, especially for fans of its acidic side. Cranberries are also very rich in minerals and help flush out toxins. Be careful not to sweeten your juices for even more benefits.
Supplement the remedies with massages
In addition to everything that can be implemented on a daily basis thanks to the advice of grandmother, we can also call on professionals to give a boost to the body in the event of water retention. Lymphatic drainage performed by physiotherapists is effective in eliminating toxins and restoring circulation. You can also invest in pressure therapy boots to easily relieve your heavy legs at home.
Before the shower, dry brushing is also a good alternative to draining massages. It also helps to get rid of dead skin and impurities accumulated in the skin, such as toxins in the body.