How many times have you felt your feet and legs swollen and heavy? Many times without a doubt. Most likely, you are part of a group of people who suffer from fluid retention. This is an uncomfortable problem and generally affects women. In fact, fluid retention affects even the vast majority of women.
It is characterized (as its name implies) by the accumulation of fluids in body tissues and, although it can occur anywhere in the body, it is more frequent in hands, arms, legs, feet and ankles. This retention usually arises in the form of swelling and occurs because the lymphatic system does not have the ability to drain these fluids into the bloodstream.
Fluid retention can be due to a series of causes, such as hormonal changes (typical of the menstrual cycle or pregnancy, for example), a sedentary lifestyle or a deficient diet; as well as due to the effects of certain drugs or, in more severe cases, certain diseases (such as thyroid, liver or heart problems). But find out there are ways to prevent fluid retention.
6 tips to avoid fluid retention
1. Eat healthy foods and invest in foods rich in potassium
Betting on a healthy diet will help prevent and stop fluid retention and will be beneficial for your overall health. If you want to “escape” from retention, it is best to start cutting out fatty foods, salt, sugar and alcoholic beverages. In addition, you should consume foods rich in potassium. This mineral is present in almost all foods, mostly fruits, vegetables and legumes (potatoes, tomatoes, carrots, squash, bananas, pears, peanuts, avocados, melon, papaya and many more).
2. Have physical exercise
Like the previous advice, whether you suffer from fluid retention or not, practicing physical exercise is something that is good for you. But in this particular case, it improves blood circulation and prevents fluid retention. A good walk or jog are 2 good options.
3. Avoid being in the same position for a long time
If you spend a lot of time in the same position (sitting or standing) try to stop this tendency and have some simple exercises to stimulate circulation. You can get up and walk, or stretch like stretching your arms or twisting your ankles, for example. The other solution is to use resting or elastic stockings.
4. Drink a lot of water
Water is your best ally in the fight against water retention. The consumption of the famous 1.5 to 2 liters of water per day will keep your body hydrated and fight against fluid retention.
5. Lift your legs
Keeping your legs (slightly) elevated while you are sitting or lying down can help to stimulate blood circulation and, therefore, avoid the discomfort of fluid retention.
6. Have lymphatic drainage massage
They activate blood circulation and improve the watering of body tissues, preventing fluid retention. Of course, this alone will not do all the work, you should use the massages along with some of the other habits I noted above.