How to Avoid Water Retention and Bloating

By Wiki Healthier Staff


Our diet is essential to regulate water retention. We must include ingredients with diuretic properties and also look for physical activity to promote the purification of the organism.

What we generally know how water retention is often the consequence of the accumulation of water in the tissues of our body. Why it happens? Usually due to an imbalance between the flow of fluids from one area to another.

Our body continuously compensates the level of liquids, so that they maintain the appropriate proportions. When we take in more water than we should, we eliminate it through the kidneys, in the form of urine or in the sweat glands.

The problem arises when our body cannot eliminate excess fluids. The balance cannot be preserved and this leads to the appearance of water retention.

hydration and edema

being properly hydrated and suffering from edema are two very different things. EDEMEM is a clear demonstration of excessive storage of water in the body (which manifests itself above all in the legs).

It is precisely in the legs that the circulation needs more strength and it is precisely in this region that the greatest imbalances do occur (for example, when you spend a lot of time sitting or standing).

Edema is usually caused by an estrogen-dominated hormonal situation, excess sodium in the diet, and poor blood circulation due to a sedentary lifestyle.

If the water retention is also in the upper part of the body (with possible edema in the arms, hands or face), it may be due to a malfunction of the kidneys. In women, it is quite common to occur during the menstrual cycle.

The function of the veins

Our veins, contrary to what we may think, are not static channels. What covers the veins allows the entry or exit of liquids. Sometimes, for various reasons, the mechanism that governs these flowing liquids does not work well and accumulates in different parts of the body. Why happen? For several reasons:

  • usually because the veins do not have the strength required to retain liquids, which happens, for example, suffering from varicose veins.
  • It may also depend on the fact that it spends a lot of time, which implies excessive blood pressure inside the veins.

Signs that indicate water retention

A transparent water retention index occurs when, causing pressure on the skin of the legs, we see that the pressure is exerted. A kind of small groove, a sign that remains for a few seconds.

If water retention occurs frequently and edema is visible, it is best to contact a doctor. In this way, we can avoid complications that may be related to circulation.

Tips to Eliminate Fluids and Fight Bloating

  • Physical activity is essential to avoid water retention. We must opt ​​for exercises that do not require excessive resistance or cause a strong muscular impact. Physical activity will activate circulation throughout the body, especially in the legs, through the compression of the muscles of the veins. The activation of the circulation will allow the excess water to be eliminated through the urine.
  • Even elastic stockings help prevent water retention, especially in people who perform sedentary activities to be these positions or sessions. Socks should be worn at the beginning of the day.
  • Eating a lot of fruit and vegetables is always positive for our body. It is also for water retention. Among other things, due to the decongual effect that some fruits and vegetables (for example, grapes) have. Pineapple and papaya, and other potassium-rich fruits such as bananas, cantaloupe, and watermelon, are particularly suitable foods if you tend to suffer from water retention.
  • > To improve the appearance of swollen ankles, it is very helpful to raise your legs at different times of the day. The feet should be kept at the height of the knees and these, in turn, for the hips.
  • We must opt ​​for comfortable clothes. Tight clothing hampers circulation and promotes water retention.
  • We must get used to taking less salt. Even if our body requires a minimal dose, excess salt increases water retention.
  • It is advisable to add some herbs and aromatic plants with diuretic properties to our diet. For example, we can choose horsetail, green tea, dandelion, etc.