You are over 70% water, and water is a vital nutrient for survival. In your body, water is involved in all life and health processes. However, it is not normal to suffer from water retention – a very common condition in women with weight problems.So here are the most common causes of water retention and how you can combat them.Water lubricates joints and organs, keeps muscle tones and skin supple and smooth, regulates body temperature, makes the brain work properly, transports nutrients to cells… The list of great things water does for you goes on and on!
But sometimes they “inflate” you. Why?
1.Too little water or the paradox of water retention.
Surprisingly and paradoxically, an insufficient amount of water causes the body to retain what it has. In other words, instead of eliminating it, your body retains the existing water to reuse it…while you are actually suffering from dehydration.
Solution: Drink more water! Ironically, one of the best solutions to eliminate water retention is to drink more water!
The solution is obvious, but how much water is necessary to reach the optimal balance of the body? The thing about the minimum 2 liters of water per day that you hear everywhere is extremely relative, considering that people have different weights. A better method is to watch the urine: if it is straw yellow in color, everything is fine. If it is dark yellow, drink more water, and if you have already drunk a lot of water, consult a doctor.
2. Too little movement
It is sad, but true, a sedentary lifestyle, lack of physical activity, standing all day or sitting all day favors water retention. Lack of movement is a major cause of unwanted water accumulation in the extremities.
Is moving a burden for you?
Solution: Do as much exercise as possible every day! When you exercise, you practically force your body to do a kind of general cleaning. On top of that, you favor a higher consumption of water, because you lose it by sweating. Take care to hydrate yourself extra when you exercise!
People who do not exercise often have swollen limbs, overworked organs and extra pounds. Movement and hydration are actually one of the best defense strategies against water retention.
3. Too much sodium
It’s a cause that everyone knows… “Your legs are swollen, eat less salt too…” How many times have you heard that? Excessive sodium consumption is the main culprit of water retention. Sodium is found in large quantities in processed, prepared or semi-prepared foods, packaged and “enriched” with preservatives, acidifiers or flavor enhancers, in restaurant dishes (especially fast food!) and even in foods that are not you suspect them (cereals, preserves, sweets, pastries).
Solution: Reduce consumption by avoiding foods with high sodium content! If you happen to have an excess of salt (on holidays, at parties, in the city, etc.), consume plenty of diuretic foods rich in vitamin C, such as cabbage, asparagus, parsley, tomatoes, beets, carrots, artichokes and celery. You can make a vegetable salad with apple cider vinegar, which maintains a good level of potassium, anessential mineral in regulating water retention in the body.
4. Too little potassium
A diet high in protein and fat but low in fruits and vegetables can put unnecessary strain on your kidneys, liver and heart, the organs responsible for controlling the water in your body.
Solution: Eat foods rich in potassium! Potassium is one of the most important electrolytes needed by the body to maintain the water balance. The most indicated sources of potassium are bananas, broccoli, sweet potatoes and fresh tomato juice.
5. Self-medication, diseases and hormonal fluctuations
Medicines taken without a prescription, after the ear, are often the reason for water retention. These usually include steroids and corticosteroids, birth control pills that contain estrogen, certain blood pressure medications, antidepressants, hormones, and anti-inflammatory medications.These drugs can alter the natural processes of fluid elimination.
Hormonal imbalance, especially in women, is a common cause of water retention, especially during pregnancy, before menstruation or menopause.Unfortunately, water retention can be a symptom of chronic venous insufficiency (varicose veins), but also of serious diseases such as heart failure, liver cirrhosis, malignant lymphedema, hypothyroidism, kidney diseases, etc.
Solution: Always consult your doctor if you notice that you retain excess water in your body.
Water retention, in most cases, is not a disease, but an alarm signal for insufficient hydration, harmful eating habits or lack of physical activity.The small changes suggested by the 5 solutions will bring you, in addition to eliminating the causes, multiple health benefits and the loss of extra pounds.