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Fluid retention can lead to swelling in the legs, face, neck, and hands.
23/3/2023
Fluid retention, medically known as edema, is an excessive accumulation of fluid in the body, occurring both under the skin and in tissues outside the circulatory system.
This can lead to swelling in the legs, face, neck, and hands, which leads to decreased flexibility in the joints of the arms, legs, ankles, wrists and fingers, as well as headaches, blurred vision, ringing in the ears, nausea or abdominal pain.
For its treatment, it is important to take into account whether the retention is of a pathological nature (that is, medical) or not, since if so, it may have origins in circulatory problems, heart failure, and kidney or liver diseases.
“If it is not pathological, it may simply be a dilation of the veins, which occurs, especially in times of high temperatures,” according to nutritionist Eider Sánchez, who said that in either case it is important to visit a doctor.
According to the Spanish Heart Foundation, One of the causes of this disease is a poor diet, due to the consumption of foods rich in saturated fats, refined sugars and salt.
Likewise, the sensation that shoes, clothes, rings or watches are too tight or too tight; less flexibility in the joints of the arms, legs, ankles, wrists, and fingers; decreased urination (urine) and sudden, rapid, or unexplained weight gain.
Specialists have warned that a poor diet and a sedentary life (not exercising) are the main causes for a person to present fluid retention.
But so are not ingesting enough fluids, being overweight or obese, circulatory problems, taking medications such as estrogens, corticosteroids, non-steroidal anti-inflammatory drugs and some drugs for blood pressure, hormonal changes or heart, liver or kidney disease.
One of the main recommendations to reduce fluid retention and swelling is having a diet low in sodium, which is found in table salt, Therefore, it is requested to reduce it in the preparation of food and replace it with herbs, spices, lemon, vinegar and oils flavored with garlic, oregano or chili (a type of pepper in its spicy variety), to give flavor to meals.
But there are also other actions that will prevent edema such as a balanced and varied diet with fresh products and those cooked at home. Among these are:
- Drink water regularlywith a consumption of 1.5 to 2 liters per day.
- take infusions, fruit-infused waters or unsalted broths.
- Eating foods high in potassium such as zucchini, pumpkin, potato, mushrooms, legumes, banana, melon, avocado, prunes, natural nuts and some fish such as salmon, cod and tuna.
- Do not consume processed foods, sausages, canned, cured, precooked, smoked cheeses, packet soups, snacks or appetizers and refreshing sugary drinks.
- Consult the doctor, since some natural remedies can be harmful. Herbs such as horsetail and sage are contraindicated.
Just as it is advised not to consume some foods that can cause fluid retention, the following are recommended:
- Dairy: Milk, yogurts, white cheeses and unsalted cheeses. The consumption of cured and semi-cured cheeses should be restricted, since their sodium content is very high.
- Meats: In this case, lean and fresh meats (beef, pork, chicken, turkey and rabbit).
- Fish: Both fresh and frozen, with the exception of those canned, smoked and salted.
- Fruits and vegetables: all are allowed, since they are low sodium foods, except for those canned vegetables due to their high-sodium preservative content. In this case, it is advisable to extract all the liquid from the packaging and wash the vegetables with plenty of water. They are also rich in sodium, olives and salty nuts.
- Cereals: Reduce the consumption of breads, cookies and snacks with salt and replace it with its salt-free variants.
- Beverages: Some minerals have a very high sodium content, therefore, those brands that contain less than 50 mg/liter should be selected.
- Prepared and industrial foods: products such as sauces should be avoided (mustard, ketchup, soy sauce, pink sauce, mayonnaise, etc.), concentrated broths, pre-cooked foods and prepared fast foods.
- Care must be taken with some products in which additives are used. or flavor enhancers rich in sodium, such as monosodium glutamate, sodium benzoate, sodium propionate, sodium citrate, etc.
- In addition, attention should be paid to some medications, antacids and products with bicarbonate of soda.
Specialists recommended including in the diet foods such as:
- Artichoke: Due to its low caloric intake and highly satiating, This fiber-rich vegetable with a high water content is one of the most diuretic there is, which facilitates the expulsion of toxins.
- Celery: For its diuretic and cleansing properties, becomes an ally to combat fluid retention. It also has anti-inflammatory properties and improves digestion.
- Asparagus: It is a food that helps combat fluid retentionBecause it contains 90% water. In addition, they are rich in folic acid and beta-carotene.
- Zucchini: It also has a high water content. It is rich in fiber and diuretic substances.
- Lemon: Due to its vitamin C content, which it also fights fluid retention.
- Watermelon: With more than 93% water, like melon, it helps to eliminate toxins avoiding their accumulation.
- Pineapple: Due to its high percentage of water, becomes one of the best allies to deflate and detoxify the body.
- Cucumber: In addition to being a nutrient-dense food, it is a great natural diuretic.
- Green tea: In addition to offering important health benefits, It favors diuresis so that the organism discards toxins.
- Tomato: It has a high percentage of water. In addition, it is low in calories and has a significant potassium content, a mineral that helps reduce fluid retention.
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