Menu to treat fluid retention

Fluid retention is a very common problem, which worsens in summer and affects women more. As it usually has multiple triggering factors (hormonal, nervous, low-grade chronic inflammation…), it should also be approached from several fronts. Diet is one of the keys.

Symptoms of fluid retention

When the blood does not manage to move with sufficient fluidity towards the heart, the arrival of nutrients and oxygen to the tissues is also difficult. This can cause sensation of pain or heat, tired legs, tingling and cramps, itching, varicose veins, changes in skin color and cellulite, among other symptoms.

Other problems can accompany fluid retention are arterial hypertension, insulin resistance, increased abdominal circumference and alterations in thyroid function.

The weight gain Sudden is common in the days before the period due to excess estrogen, which favors retention.

In the most serious cases of retention, they may also appear pits or dimples. They are detected when we firmly press the edematous or swollen area with our finger, since when removing it the skin remains sunken for a few seconds.

What causes fluid retention?

Fluid retention can be a consequence of a Bad circulation, whose effects are accentuated in hot environments.

Elevated temperature causes dilated veins which causes blood to flow more slowly, pooling and causing an increase in pressure. As a result, a part of the fluid passes through the venous walls and then accumulates in the surrounding tissues, resulting in edema. That is why fluid retention problems are accentuated in summer.

Women tend to suffer in general more fluid retention problems due to excess estrogen. On the other hand, men suffer from them less, since in their case testosterone predominates.

Estrogens generate a tendency to retention because increase plasma fluid and, as a consequence, the amount of liquids in all extracellular tissues also increases.

If edema is triggered in the extracellular matrix, below the dermis, the fluid retention in the legs and cellulite

Are hormonal differences in women (the higher ratio of estrogen and lower testosterone) also explain why women have less muscle mass and less tone in vascular tissues than men.

That is why it is easier for the veins to dilate and fluid leaks into the extracellular matrix causing edema and cellulite. In men, since there is more testosterone than estrogen, muscle and vascular tone is greater, thus preventing this fluid outflow.

Inflammation increases risk

Low-grade chronic inflammation also promotes sodium and fluid retention throughout the body and It generates swelling of the abdomen, hands and feet.

In addition, it reduces liver and kidney functionality, necessary to prevent fluid retention.

Other key factors are metabolic alterations, such as insulin resistance, type II diabetes or hypothyroidism.

Stress works for you too.

In stressful situations, the organism goes into response mode towards homeostasis and increases cortisol, that ends up triggering other unwanted effects.

The body secretes this hormone to reduce inflammation, but when it is maintained over time it ends up promoting fluid retention.

In addition, cortisol favors the transformation of amino acids into glucose, thus facilitating the loss of muscle mass and its consequences: insulin resistance increases, thereby maintaining inflammatory processes.

What problems can fluid retention cause?

It is a fish that bites its tail, because inflammation ends up influencing other functions:

Hepatic and renal system: lack of detoxification capacity. Lymphatic system: its hypofunctionality also causes fluid retention and accumulation of toxins and residues. Endocrine system: all this is closely related to metabolic and endocrine alterations. Immune system: constantly trying to reverse the problem of chronic inflammation is also affected. where to start. It is essential to address inflammation from different fronts.

Dietary measures against fluid retention

drink enough water, also in the form of juices, infusions and broths. Drinking little water promotes fluid retention.Try to enrich the water with minerals adding lemon or cucumber slices, red fruits, apple pieces…Or take a couple of glasses of vegetable broth, with little or no salt, with dried mushrooms and kombu seaweed.Includes assorted fruits and vegetablesn menus to get needed fiber and minerals, especially potassium and magnesium. Some of the most interesting are: artichoke, celery, cucumber, turnip, green leafy vegetables and those with a bitter taste. Also red fruits such as blueberries, pomegranate, grapes…Reduce salt intake because an excess of sodium in the diet favors fluid retention. Replace it with spices or aromatic plants. Keep in mind that practically all processed or ultra-processed products contain an excess of salt.Reduces cortisol production practicing relaxation techniques, physical activity, getting enough sleep…

Habits and medicinal plants to eliminate liquids

intermittent fasting

Practicing it favors autophagy, the process by which the body cleans itself of toxic and metabolic waste. Try to fast for 12, 16 or 20 hours. For learn more about intermittent fastingyou can read the following articles:

diuretic medicinal plants

Choose plants, in extract or infusion, that favor liver and diuretic functions. For example, milk thistle, green tea (also stimulates autophagy), boldo, dandelion, ginkgo biloba, horsetail, grapefruit, or hawthorn.

Eat foods with antioxidants

The polyphenols of horse chestnut and red berries, or grape resveratrol, They help improve the tone of the venous valves and blood return.

Get active on an empty stomach

Do high intensity exercise fasting also improves fluid retention. It has been seen that this can remodel cell membranes and reduce swelling.

Stay active throughout the day: Get up often if you work sitting down, do toe and heel exercises or lie down to do movements with your legs such as cycling or bending and stretching them.

Download weekly menu against fluid retention

Day by day, filling your plates with fruits, vegetables, broths and infusions, you can reverse inflammation and facilitate the elimination of retained fluids.

You can download the diet for fluid retention here.

In this weekly menu you will find proposals for breakfast, lunch and dinner for every day of the week, as well as a celery and turnip diuretic cream.