What Is Water Retention?
Edema, or also known as water retention, is accumulation of excess
fluids in the circulatory system and areas between the body cells. Edema
commonly occurs in pregnant women, but anyone can be affected by this
condition. Edema causes swelling in different parts of the body, such as
face, hands, feet, ankles and legs.
Causes Of Water Retention
Water retention can be caused by many different factors, including
body`s reaction to humid weather, hormonal changes during menstrual
cycle, pregnancy, menopause and side effects of oral contraceptives.
Furthermore, nutritional deficiencies,
heart or liver disorders,
hyperthyroidism, kidney and liver disorders, lack of protein, prescribed
medications and inadequate intake of vitamins, minerals and
antioxidants, are also causes of fluid retention in the body. However,
the most common cause of edema are food allergies.
Food Allergies
The aging process leads to decreased digestive functions which
results with improper food digestion. The food which is not properly
digested passes into the intestines where it can cause irritation and
inflammation. In this case, it can appear damage of the intestinal
walls, causing perforation which allows the food particles to enter the
blood.
The immune system responds with releasing antibodies to deal with
them, causing allergy symptoms, including fluid retention. Generally, we
become allergic to the foods we eat most frequently such as dairy
products, eggs and wheat.
All you need to do is eliminate these foods which cause you problems,
and the fluid retention will disappear. But, if the fluid retention is
caused by other factors, losing weight can be a bit difficult.
Lay Off The Salt
Fast food such as French fries, potato chips, hamburgers, and other
food that is rich in salt can cause water retention. Daily body need of
sodium is between 2000-2500 mg to complete its metabolic functions
properly.
Sodium over consumption can cause many health issues, so you
should keep your sodium intake at moderate level and change your diet
routines. For instance, you should eat more garlic, ginger, fresh
vegetables, chives, cilantro, black pepper, or hot sauce.
Eat More Fiber
Unfortunately, most Americans do not take enough food rich in fibers.
These nutrients cleanse the colon and the intestines which allows
regular bowel movement and elimination of excess waste and fluids from
the body.
So, your diet routine should include fresh vegetables and fruits,
such as blackberries, raspberries, blueberries and strawberries.
Get Sweaty
Water retention condition does not include only water, but also
sodium ions trapped under the skin, and this is why your sweat tastes
salty. The temperature in our body is regulated with the process of
sweating. So if you are sweating, you have a healthy metabolism.
Therefore, you can seat in a sauna, and keep drinking water or
coconut water. Soon you will notice how your sweat is changing from
being salty to watery. This means that the retained sodium has been
eliminated.
Natural Diuretics
Diuretic is a substance which increases the amount of urine excreted from the body. There are natural and synthetic diuretics
. Urine
is one of the body`s chief means of eliminating excess water and salt
and also contains nitrogen compounds such as urea and other waste
substances removed from the body by the kidneys.
Diuretics are prescribed to treat high blood pressure, congestive
heart failure, and liver disease all of which cause water retention.
Long and unnecessary use of diuretics can cause dehydration of the
body which can damage the kidneys and lead to electrolyte imbalance
(sodium and potassium) which are essential for heart, liver and kidney
proper function. Electrolyte imbalance can be very dangerous because it
can lead to heart failure and sudden death.
Foods With Diuretic Properties
Coffee, tea, celery, eggplant, onion, asparagus and watermelon are
excellent natural diuretics. Also, herbs like hawthorn, corn silk, and
parsley are very powerful natural diuretics. Of these, hawthorn is said
to be the most powerful. Dandelion root can be added to this list as
well.
About 90% of your daily diet should consist of unprocessed foods,
whole grains, vegetables, fruits, seeds, soya, oily fish and non-GMO
foods.
Water
Many people believe that they can reduce swelling by restricting
their water intake. But, dehydration actually contributes to water
retention in your body. Therefore, you should drink plenty of water
throughout the day. Also, you can add a few slices of lemon, lime, or
orange as citrus is rich in potassium and can relieve bloating.
Melons
Potassium-rich fruits such as melons and citrus can reduce water
retention because they are loaded with the potassium which balances
sodium levels. Therefore, you should start your da with fruit salad or
smoothie.
Whole Grains &Nuts
Nuts are delicious and are rich in vitamin B6, a nutrient which
relieves PMS symptoms. Try to avoid the salted nuts and make sure the
whole grains you consume are low in sodium. Whole grains are loaded with
fibers and nuts are rich in good fats.
Fatty Fish
Fatty fish, salmon, herring, mackerel, tuna and flax are rich sources
of omega-3 fatty acids which are extremely beneficial for your heart,
brain and joints.
Foods to Avoid
If you want to prevent water retention, you
should avoid salty,
processed and packaged foods which are overloaded with sodium. Instead,
you should consume fresh and organic foods which will reduce the risk of
bloating and will improve your overall health
( Source:
thescienceofeating.com)
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