2023-09-15 07:20:00
The body stores water. This causes the legs and arms to become swollen. There are many ways to dehydrate the body. From dehydrating foods to massages – here you’ll find all the information you need to get rid of water retention.
Water in the body: What exactly is water retention?
Water retention, also known as edema, is unpleasant and often causes cosmetic problems. This is a Excess fluid in the tissue of the body. Water retention can occur anywhere in the body. Often there are swollen feet and legs. But ankles, hands and face are also often affected.
In the clip: Goodbye water retention – drain the body
Causes: How does water retention occur?
Water retention occurs when water escapes due to increased pressure Lymphatic system and the blood vessels leaks into the surrounding tissue and accumulates there. This is caused by various factors. One of the most common causes is one unhealthy diet, in particular one high consumption of salt. Did you know that just eight grams of salt binds approximately one liter of water? If you too much protein If you consume it, water retention can also occur.
Hormonal changes before and during menstruation, menopause or pregnancy as well Lack of exercise, for example on long flights, also promote edema. Even on hot summer days it can heat in combination with prolonged sitting or standing cause water retention. Edema is also one of the side effects of many Medication such as diabetes medications, hormone preparations, antihypertensives and anti-inflammatory drugs.
If all of these causes can be ruled out and the water retention persists, then one could Organ weakness such as heart, kidney, liver or venous weakness. If there is a malfunction in the Lymphatic system and the liquid cannot drain away properly, so-called Lymphedema. These should not be confused with lipedema, which is accumulations of fat and not water. It is best to consult a medical professional to determine the exact cause of the edema.
Dehydrating the body: When does it make sense?
Normally, the human body regulates its fluid balance on its own. However, if water retention occurs, a balanced diet and other diuretics can help home remedies. These measures not only improve well-being, but also lead to a rapid weight lossas excess water is removed from the body.
Water retention in the legs can be uncomfortable in the long term © Julia – stock.adobe.com
Get rid of water retention: Our 10 best tips
Fortunately, there are many ways to get rid of water retention and dehydrate the body. We’ll show you our ten best tips.
Dehydrating foods
If you suffer from water retention, try to include lots of foods in your diet that are rich in Potassium, Magnesium and Vitamin B6 because they regulate the water balance. Foods rich in magnesium include bananas, broccoli, dark chocolate, nuts and legumes. Mushrooms, beans, whole grains and dairy products, dried fruits and potatoes contain a lot of potassium. B6 is found in many foods such as brassicas, dark green leafy vegetables, salmon, walnuts, avocados, tomatoes and watermelon. Foods with a high water content also have a diuretic effect on the body. These include, for example, asparagus, cucumbers, citrus fruits, melons, strawberries and pineapple.
Drink water and dehydrating tea
Although it may seem counterintuitive, the body with more liquid Drinking a lot of water actually helps flush excess water out of your body. Make sure at least two liters of water to drink daily. You can also support your body with dehydrating teas. We’ll tell you how losing weight with water helps with your diet. The following herbs, for example, are suitable for this:
NettleBirch leavesHorsetailGoldenrodJuniperDandelionCat’s beardGingerGreen oatsParsleyPeppermint
Do you want to know which drinks help you lose weight? Then read our articles green tea, weight loss and anti-aging, lemon water for weight loss, lemon diet and switchel.
Contrast showers
Contrast showers also help to dehydrate the body. You alternate between hot and cold water. This improves blood circulation, keeps the vessels elastic and thus prevents water retention. Start with warm water for a few minutes and then switch cold water for 30 to 60 secondsn. Repeat this a few times before ending the shower.
You can find out how cold water helps with weight loss in our article “Cold shower for weight loss”.
Lymphatic drainage
One Lymphatic drainage is a special one medical massage, at which the Lymphatic flow stimulated by gentle grip techniques. This drains excess water from the tissue. This type of massage is carried out by trained therapists. It is usually used as a treatment for lipedema or lymphedema, but is also very effective for harmless fluid accumulation.
Exercise and moderate endurance training
Much Movement and Endurance training are also very effective at dehydrating the body. This will make the Blood circulation improved and the lymph flow is stimulated. Moderate endurance training such as Nordic walking, jogging, cycling or swimming are particularly suitable for this. If your job requires you to sit or stand for long periods of time, change positions often or do a few exercises in between, for example Foot gymnastics. Simply rock your feet up and down. This pumps the blood back up into the legs.
Do you have little time for sports? Then try HIIT training. A HIIT workout is short but intense and makes you sweat. In just 30 minutes you can achieve the same or even better results than hours of cardio or strength training. Not only do you lose excess water, but you also stimulate fat burning.
You can prevent edema with regular exercise such as a walk, jogging or Nordic walking© Drazen – stock.adobe.com
Massages
Next to the Lymphatic drainage also carry other types of Massages helps remove excess fluid from the body. A gentle massage of the swollen areas promotes this blood circulation and reduces swelling and pain caused by water retention.
foam roller
One foam roller is a tool that is used to remove adhesions and tensions in the connective tissue to solve. Through fascia training, the tissue is squeezed out like a sponge. So you can Massage out water retention. By regularly using the fascia roller, you stimulate the metabolism in the fascia, muscles and surrounding organs. That makes for a better one blood circulation of the tissue and improves it Lymphatic flow. In addition, you get a tighter connective tissue and smoother skin.
Elevate your legs
If you have water retention in your legs, elevating your legs for about a week will help 20 to 30 minutesto drain excess water from the fabric. This is particularly effective in the evening relieving. It is one of the easiest and most effective methods to blood circulation to improve and reduce the swelling in the legs and feet.
Reduce alcohol, salt and coffee consumption
Alcohol, salt and coffee help the body retain water. Therefore, try to avoid or reduce the consumption of foods containing alcohol, salt and caffeine. Alcohol promotes in particular Water retention on the face.
By the way, you can with one Gua-Sha-Stein or counteract a swollen face with special massage techniques with your fingers. There are many instructions for this on the internet. Always use one facial oilso that the Gua Sha or your fingers can glide easily and you don’t irritate or unnecessarily stretch the sensitive facial skin.
avoid stress
Our bodies have developed certain mechanisms for dealing with stressful situations. Water is necessary for all body functions. For example, it provides the necessary support in stressful situations Cooling through sweat. In order to prepare for future stress, the body prevents dehydration and overheating by storing water in the tissue. That too Stresshormon Cortisol stimulates the kidneys to return filtered water back into the bloodstream, causing water retention in various parts of the body. Therefore, try to reduce stress. Read our article “11 tips to combat everyday stress”.
How many kg do water retention account for?
The amount of weight caused by water retention varies depending on the person and the severity of the retention. The body is able to store up to four kilograms of excess water in the tissues.
How long does it take to dehydrate?
The dewatering time depends on the severity of the deposits and the methods used. It can take days to weeks to completely dehydrate the body. A dehydration treatment usually lasts about five to seven days. You can also dehydrate regularly one day a week.
Why does my body retain so much water?
Water retention is caused by various factors such as a diet high in salt, protein, caffeine and alcohol, hormonal changes, lack of exercise, heat, organ weakness and certain medications.
Which foods draw water out of the body?
Foods that contain a lot of potassium, magnesium and vitamin B6 regulate the water balance in the body. Foods rich in magnesium include bananas, broccoli, dark chocolate, nuts and legumes. Mushrooms, beans, whole grains and dairy products, dried fruits and potatoes contain a lot of potassium.
How do I know if I have water retention?
Symptoms of water retention include swelling, stiffness, and pain in the affected areas of the body. It is best to contact a medical professional who can conduct an examination to determine whether it is water retention.
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