Fluid retention affects mainly women in times related to hormonal imbalances such as menstruation, pregnancy or menopause. In addition, problems of circulation, improper nutrition or stress also promote fluid retention and the consequent weight gain that can be around two kilos.
It is true that behind a fluid retention there can be a health disorder , so you always have to go to the doctor to rule out these causes. However, in most cases the responsible is none other than an unbalanced diet and especially rich in salt or an excessively sedentary life. So keep these tips in mind:
- You should increase the daily consumption of all those foods rich in water, such as fruits and vegetables. To counteract the level of sodium in the body and maintain fluid balance, consume foods that provide potassium, mainly fruits such as bananas, melon and watermelon; In addition to vegetables such as artichokes, watercress, Swiss chard. This list includes plum, which also helps to stop constipation and onion, which helps improve blood circulation.
- Performs exercises or activities every day, and for at least half an hour. You can walk, ride a bike, swim, dance ...
- Take at least eight glasses of water during the day, if for some reason you're not a fan of water, you can replace it with natural juices without adding sugar, some herbal infusions or simply flavored water, adding a little lemon juice or tea and some herbal infusions that have diuretic effects. Dandelion, horsetail, green tea and gotu kola must be present in your diet. Avoid carbonated drinks. With regard to beverages, there are certain mineral waters with a high sodium content, so it is advisable to verify that the type we choose contains less than 50 milligrams per liter.
- Controls the consumption of salt, this should be add to foods in very small quantities or replace it with aromatic herbs and seasonings. Salt is present mainly in foods such as salted meats, sausages, sauces, dressings, precooked meals, popcorn and some cheeses, especially roquefor.
- Avoid as much as possible all those foods rich in sugars.
- Consume proteins, since if these are lacking in the diet, the production of albumin is drastically reduced, which can cause the accumulation of fluids between the tissues.
- Try to sleep 8 hours a day.
- It is not recommended to stay for a long time. Sitting time, if for work reasons you should do it, every hour walk to stretch your legs taking a short walk through the office. Try to keep your feet up, place a floor to support them.
- In your house raise your legs several times a day, it will improve the appearance of swollen ankles. The feet should be placed above the knees and the latter above the hips, that is, between the feet and the hip should form an acute angle.
- Reactivates the circulation: you can finish each shower with a jet of water. cold water on the legs and use creams with vascular effect and massage them always upwards, from the ankles to the arms.
- It is very important not to wear too tight clothing: pants, shoes and socks, because they obstruct circulation and hinder the correct expulsion of liquids, following the usual channels of the body.
- It is recommended that products such as sauces (mustard, ketchup, pink sauce, soy sauce, mayonnaise, etc.), precooked foods be eliminated from the diet. or fast foods and any product that contains additives or flavor enhancers, since they usually have a high sodium content.
Photo: http://www.infobae.com/2014/01/14/1536314-como-evitar-la-retencion-liquidos/
[19659002]