Bloated (not fat)? How to end fluid retention

Since the temperatures have risen, do you have like a feeling of heaviness and general tiredness in your body? Do you have the swollen legs and ankles and your abdominal perimeter has grown exponentially in a few hours? Have you gotten on the scale and you have gained a couple of kilos weight without any apparent explanation?

Well, we have ‘good news’ for you: It’s not that you’ve gained weight, it’s that you’re retaining fluids. and suffering from the dreaded ‘balloon effect’ that affects women to a greater extent due to hormonal issues, as well as other types of factors such as having thinner skin and less muscle mass than men.

What is fluid retention?

Colloquially and popularly, we refer to fluid retention when there is localized edema (or excessive accumulation of fluid in the tissues). An increase in the volume of interstitial fluid – which is outside the cells of the edematous region and fills the spaces between them – which we notice due to the symptoms described above. Also due to the presence of a pit in our skin: when we press it firmly and the depression persists for some time after lifting the finger.

Edema can be caused by…

The causes are very diverse and, sometimes, denote the presence of a serious disease related to the heart, kidney system or thyroid, so it is recommended that you consult your family doctor if you see that the symptoms are worrying or persistent. .

However, in this article we are going to refer to the most common causes, those that cause fluid retention that do not imply serious risks to your health, unless you change your lifestyle and diet.

How to eliminate fluid retention

Hydrate well

In order to purify the body and restore the balance of the extracellular fluid we must drink a lot of water (preferably low sodium). Another alternative and nutritious way to ingest water is eat vegetable broths that you can drink between meals.Also recommended are infusions of horsetail, dandelion or fennel. If you don’t like to be so creative, any chamomile, pennyroyal or even tea will do, a natural ‘fat burner’ that activates the metabolism.

Moderate salt consumption

A low-sodium diet is the most effective treatment against localized edema. Replace salt in your meals with other ingredients that add flavor, such as garlic, onion or aromatic herbs. And remember that the highest concentration of sodium is found in processed foods, so avoid sausages and pre-cooked foods.

Fruits and vegetables should be the basis of your diet, since they are low in sodium. Complement them with all types of meat and fish, the latter never preserved or smoked.

Lead an active life

The exerciseIn addition to getting in shape, reduces anxiety and stress and helps deflate the body (blood flows better) and release toxins through sweating. Finishing the activity with a cold shower also improves blood circulation.

During the first days of the menstrual cycle, slight fluid retention normally occurs due to the natural reduction of estrogen. To combat it, again, exercise will be your best ally by promoting the production of serotonin, also called the hormone of happiness, which prevents anxiety and uncontrolled snacking between meals.

To rest well

Sleep and rest are essential when it comes to balancing our body, therefore it is recommended that you take your time to relax during the day (preferably with your legs up) and sleep the necessary hours to recover both physically and mentally.