The 10 definitive keys to combat fluid retention

The 10 definitive keys to combat fluid retention

Purifying vegetables help to eliminate liquids.

Several factors can influence fluid retention, such as heat, but a diuretic diet with foods that promote fluid elimination helps reduce the problem.

The following dietary tips will help you eliminate fluids and combat the annoying feeling of swelling.

1. Use aromatic herbs for seasoning

An excess of salt (sodium) in your dishes favors fluid retention and circulatory problems. You can reduce the amount you usually put if you use aromatic herbs or spices to season your recipes.

And if you really like sauces, it is best that you prepare them at home based on vegetables. So you can control the amount of salt you add, since the sauces that they sell prepared tend to have a high sodium content.

2. Take more potassium

In addition to reducing your salt intake, it is also important to increase your potassium intake, as it this mineral helps to counteract sodium levels and to restore balance, favoring the elimination of liquids.

To achieve this, you just have to include in your diet more vegetables and fruits, legumes, whole grains, potatoes, dried fruits and nuts, since all these foods are very rich in potassium.

3. Discover the purifying vegetables

Due to its high water and potassium content, Most of the vegetables are cleansing and diuretic, and because of its richness in fiber they also help to combat constipation. However, there are some vegetables that are especially recommended.

For example, celery is a great ally, since contains an essential oil that dilates the renal vessels. This favors the elimination of water and toxic substances through urine.

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Other vegetables that should not be missing from your meals are artichokes, asparagus, cucumbers, onions, leeks, chard, spinach, lettuce, zucchini…

4. Include whole grains every day

Although whole grains, like potatoes or legumes, are not especially diuretic foods, they do They are rich in complex carbohydrates, vitamins, potassium and fiber. Therefore, while they will provide you with the energy you need, they will fill you up and will not promote fluid retention.

5. Proteins… the right ones

A diet that is too low in protein (meat, fish, eggs, dairy) can cause a deficiency of plasmatic proteins, which predisposes to edema -swelling in some part of the body- especially in legs and ankles, among other problems.

However, a diet with an excess of proteins can cause bone decalcification in the long run and kidney damage. For balance, include some protein food at each main meal.

6. Exercise

Practicing sports on a regular basis favors the elimination of fluids and toxins from the body, among many other benefits for your health. Note that not moving is a great friend of the accumulation of liquids. Walking, dancing, cycling, running… or any other exercise that makes you move your legs will not only keep you in shape but will also help to facilitate circulation and prevent fluid retention.

7. Do not take diuretics

And above all, never without a prescription. Fluid retention is the most common cause for many women abuse this type of drugs.

But diuretics, taken regularly and without medical supervision, can cause side effects of varying severity such as weakness, drowsiness, seizures, confusion, muscle cramps…

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8. Make sure that your intestinal transit is regular

Constipation also predisposes to fluid retention. To avoid it, Try to drink enough water –between 1.5 and 2 liters a day– and get the right amount of fiber by eating vegetables, fruits, and whole grains daily.

9. Avoid saturated and trans fats

When the veins have difficulty returning blood from the legs to the heart, Fluid accumulation usually occurs in the lower extremities, causing swelling and a feeling of heaviness in the legs and ankles. This problem can also improve thanks to food.

What helps you the most to “activate” blood circulation is to follow a light and balanced diet.

To do this, you must limit saturated and trans fats as much as possible, since they favor the increase in cholesterol in the blood, and this leads to it flowing with greater difficulty.

Fatty meats, sausages, full-fat dairy, butter, pastries and industrial pastries, precooked… are the foods richest in this type of fat.

In addition, you do not agree with products that contain a high amount of simple sugars, because in addition to being very caloric, they favor fluid retention. An excess of alcoholic beverages also worsens venous return.

10. Make sure you have enough flavonoids

A diet rich in vegetables, fruits, whole grains, legumes, fish and nuts helps to maintain the strength and elasticity of the veins.

Foods rich in flavonoids are especially convenient for you (the best known are quercetin, hesperidin, rutin, orange and limonene).

These phytonutrients protect the walls of arteries and veins from deterioration caused by free radicals. In addition, they exert an anti-inflammatory and vasoconstrictor action.

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The onion, for example, contains a large amount of flavonoids that stimulate blood circulation. And also, it is cleansing and diuretic, so it also helps to combat fluid retention.

Red fruits (blueberries, raspberries, etc.) are also very tasty in flavonoids. Taking a small handful each day will help you get rid of the swelling.

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