Quit Being a Sponge: Tips por Reducing Fluid Retention

Recomienda este artículo:

Fluid retention, also known as edema, is a common condition in which excess fluid accumulates within the body, causing swelling in various parts, such as the legs, feet, and hands. Often caused by high sodium intake, a sedentary lifestyle, or underlying health conditions, water retention can be uncomfortable and worrying.

However, there are numerous natural ways to manage and reduce it, including dietary changes, regular exercise, and proper hydration. Are you interested in understanding the causes and symptoms of fluid retention? Keep reading because we are going to share effective tips and strategies to alleviate this condition and improve your overall health.

What is Liquid Retention?

Fluid retention occurs when fluids build up in the body's tissues, disturbing the delicate balance between what is consumed and what the body is able to eliminate. Several factors can contribute to this imbalance:

  1. Capillary Pressure: Increased pressure within blood vessels can cause fluids to leak into surrounding tissues.
  2. Blood Protein Levels: Low levels of albumin, a protein in the blood, can lead to fluid leakage.
  3. Hormonal Changes: Hormonal fluctuations, particularly during menstrual cycles or pregnancy, can cause fluid retention.
  4. Medication use: Certain medications, including those for blood pressure and pain relief, can lead to fluid retention.

Types of Liquid Retention

Fluid retention can be classified into two main types:

Generalized Edema : This type affects the entire body and may result from a systemic condition such as heart failure, kidney failure, or liver disease. People with generalized edema may experience swelling in various parts of the body, not just the extremities.

Localized Edema : This type affects only a specific part of the body. For example, localized edema may occur in the legs due to standing or sitting for long periods, or in a limb due to injury or infection.

Common Causes of Liquid Retention

  1. High Sodium Intake

Excessive salt consumption is one of the most common causes of fluid retention. Sodium has the ability to attract and retain water in the body, which can lead to a buildup of fluid in the tissues. Processed and canned foods are often high in sodium, so opt for fresh, home-cooked foods with less added salt.

  1. Sedentary Lifestyle

Lack of movement and physical activity can cause fluid to build up in the lower extremities. Sitting or standing for long periods without moving properly can lead to swelling of the feet and ankles. Regular physical activity, such as walking, swimming, or yoga, can help improve circulation and reduce fluid retention.

  1. Heart, Kidney or Liver Diseases

In people with heart failure, fluid builds up in the lungs, liver, blood vessels, and body tissues because the heart does a poor job of pumping to the kidneys. Additionally, chronic kidney disease and liver cirrhosis can interfere with the body's ability to regulate fluids. These organs play crucial roles in maintaining fluid balance, and their malfunction can result in severe and persistent edema.

  1. Pregnancy

Hormonal changes during pregnancy, as well as increased pressure on the veins due to the growing uterus, can cause fluid retention, especially in the legs and feet. It is common for pregnant women to experience bloating, particularly during the third trimester.

  1. Menstrual cycle

Many women experience fluid retention in the days before their menstruation due to hormonal fluctuations. Estrogen and progesterone levels can influence the body's fluid balance, leading to temporary bloating and weight gain.

  1. Medicines

Some medications can have fluid retention as a side effect. These include certain blood pressure drugs, nonsteroidal anti-inflammatory drugs (NSAIDs), steroids, and some medications used in hormone therapy. If you suspect that a medication is causing fluid retention, it is important to consult with a doctor before making any changes to your treatment.

Symptoms of Liquid Retention

  1. Swelling

Bloating is the most obvious symptom of fluid retention. It can occur in various parts of the body, but is most common in the feet, ankles and legs. In severe cases, it can also affect the hands, face, and abdomen.

  1. Joint Stiffness

Fluid buildup in the tissues can cause joint stiffness and pain. This can make movement difficult and affect daily mobility.

  1. Weight Fluctuations

Rapid, noticeable weight gain in a short period can be a sign of fluid retention. This is due to fluid buildup in the body rather than an increase in fat.

  1. Dimpled Edema

Dimpled edema, or pitting, occurs when pressing on a swollen area leaves an indentation or mark. This is a characteristic sign of fluid retention and may indicate significant edema.

Natural Ways to Combat Fluid Retention

  1. Increase Water Intake

Drinking more water may seem counterintuitive when it comes to fluid retention, but it is actually very effective. Staying hydrated helps regulate the body's fluid balance and improves kidney function, allowing the kidneys to eliminate excess sodium and water. It is recommended to consume at least eight glasses of water a day, and more if you do intense physical activity or live in a warm climate.

  1. Reduce Sodium Intake

Reducing salt in your diet can have a significant impact on reducing fluid retention. Opt for fresh and natural foods, and avoid processed foods that tend to be high in sodium. Reading food labels and cooking at home with less added salt can help control sodium intake.

  1. Eat Foods Rich in Potassium

Potassium is a mineral that helps balance sodium levels in the body and can help reduce fluid retention. Foods rich in potassium include bananas, avocados, tomatoes, spinach and sweet potatoes. Incorporating these foods into your daily diet can help maintain a healthy fluid balance.

  1. Exercise Regularly

Regular physical activity is essential to improve circulation and reduce fluid accumulation. Exercise helps pump fluid from the extremities toward the heart, where it can be processed and eliminated from the body. Aim for at least 30 minutes of moderate exercise a day, such as walking, swimming, or cycling.

  1. Elevate the legs

If you experience swelling in your legs or feet, elevating your legs above heart level for 30 minutes several times a day can help reduce fluid buildup in your lower extremities. This simple technique can improve circulation and relieve swelling.

  1. Wear Compression Garments

Compression stockings or socks are designed to apply pressure to the legs, promoting better circulation and preventing fluid buildup in the lower extremities. These products are especially useful for people who must stand or sit for long periods.

  1. Magnesium Supplements

Magnesium is an essential mineral that plays a role in fluid balance. Taking magnesium supplements can help reduce fluid retention. Additionally, consuming foods rich in magnesium, such as nuts, whole grains, and green leafy vegetables, can be beneficial in maintaining adequate levels of this mineral.

  1. Avoid Refined Carbohydrates

Refined carbohydrates, such as white bread, pasta and pastries, can cause rapid spikes in blood sugar and insulin levels, leading to increased sodium retention and water reabsorption in the kidneys. Opt for whole and natural carbohydrates that release energy more slowly and sustainably.

  1. Increase Consumption of Diuretic Foods

Some foods have natural diuretic properties that can help reduce fluid retention. These include celery, parsley, asparagus, cucumber and watermelon. These foods can help increase urine production and remove excess fluid from the body.

  1. Incorporate supplements into your diet:
Consuming nutritional supplements with natural diuretic properties can help you achieve that lost balance. At Zenzsual we have Happy Pee , a supplement made with an exceptional concentrate of organic blueberry extract and natural ingredients such as propolis, oregano extract, celery seed extract and Vitamin C.

    Its fabulous antioxidant, antiviral, anti-inflammatory and diuretic properties are combined in each capsule to prevent cystitis, fluid retention and, due to its qualities, fight the fight against cellulite.

    1. Practice Yoga and Stretching

    Yoga and stretching exercises can improve circulation and help drain fluid buildup in the extremities. Some yoga poses, such as downward facing dog and legs against the wall pose, are particularly effective at reducing swelling and improving blood flow.

    When to see a doctor?

    Although fluid retention is usually harmless, it can sometimes indicate a more serious condition. Consult a healthcare professional if you experience severe or persistent swelling, especially if it is accompanied by other symptoms such as difficulty breathing or chest pain. Medical evaluation can help identify and treat any underlying conditions that may be contributing to fluid retention.

    Medical Evaluations and Tests

    A doctor can perform several tests to determine the underlying cause of fluid retention. These may include blood tests to evaluate kidney and liver function, ultrasounds to examine blood flow and organ structure, and urine tests to check for possible kidney problems. In some cases, a tissue biopsy may be necessary to further investigate any abnormalities.

    Water retention can be uncomfortable, but there are many natural ways to manage and reduce it. Making dietary changes, staying active, and taking supplements can help your body maintain a healthy fluid balance. Always consult a healthcare provider if you have concerns or if your symptoms are severe. Implementing these strategies can lead to better overall health and well-being, minimizing the discomfort associated with fluid retention.

    Cut down on salt, always stay hydrated and active to beat bloating and feel your best.

    Frequently Asked Questions and Answers

    How to reduce fluid retention?

    To reduce fluid retention, it is essential to maintain a low-sodium diet, drink plenty of water, exercise regularly, and consume foods rich in potassium. Additionally, elevating your legs and wearing compression garments can help relieve swelling.

    What causes fluid retention?

    Fluid retention can be caused by high sodium intake, a sedentary lifestyle, heart, kidney or liver problems, hormonal changes during the menstrual cycle or pregnancy, and certain medications.

    How do I know if I retain fluids?

    Common symptoms of fluid retention include swelling in the feet, ankles, and legs, joint stiffness, rapid weight fluctuations, and dimpling edema, which occurs when pressing on a swollen area leaves an indentation.

    When there is fluid retention, should you drink water?

    Yes, drinking water is crucial even when you have fluid retention. Staying hydrated helps balance body fluids and helps the kidneys remove excess sodium and water from the body.

    Are there supplements that help reduce fluid retention?

    Yes, magnesium supplements can help reduce fluid retention. Additionally, consuming magnesium-rich foods, such as nuts, whole grains, and green leafy vegetables, can be beneficial.

    What other lifestyle changes can help?

    In addition to diet and exercise, avoiding refined carbohydrates, which can cause rapid spikes in blood sugar and insulin, and wearing compression garments can be effective. It is also important to consult with a health professional to rule out underlying conditions.

    How does alcohol consumption affect fluid retention?

    Alcohol consumption can contribute to fluid retention because it has a dehydrating effect on the body. When alcohol is consumed, the body attempts to compensate for fluid loss by retaining water, which can lead to bloating. Limiting alcohol intake can help reduce fluid retention and improve overall fluid balance.


    - Drs. Klara Senior and Sofia Herrera

    -[How to Naturally Fight Water Retention]( https://naturalwomenhealth.mosthealthydiet.com/how-to-naturally-fight-water-retention/ )

    [Edema - Cardiovascular disorders - MSD Manual professional version]( https://www.msdmanuals.com/es/professional/cardiovascular-trastornos/síntomas-de-las-enfermedades-cardiovasculares/edema )


    Si te gustó este artículo, compártelo:

    Leave a comment

    Please note, comments must be approved before they are published

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.