Edema: where do they come from and what to do with them?

Dear reader, we present to you our beauty columnist Inessa Tsarkova.

Inessa is an active nutritionist, gastroenterologist, therapist, naturopath and aromatherapist, health coach, integrative medicine doctor with a holistic approach. And now he will share with us his knowledge in the field of both physical and mental health, nutrition and much more.

“It’s all swelling, you need to remove the water, and then you will immediately lose weight” – how often have you heard these words? Yes to us, and therefore we have already begun to fear them. Today we will learn the whole truth, supported by facts, from new materials. Of course, we will also tell you how to deal with swelling.

Inessa Tsarkova

Water is the basis of life on Earth. And all our cells are filled with it and work thanks to its properties. Water can dissolve and transport nutrients through our transport systems. It also fills the intercellular spaces (intercellular matrix). In this way, cells can “communicate” with each other and receive commands from the body’s management systems (nervous and hormonal). With the help of water, cells can be cleaned and everything unnecessary can be thrown into the intercellular environment.

Our lymphatic system also starts working here. It is this fluid found in the intercellular spaces that can accumulate under certain conditions and cause edema. We notice these things when we look in the mirror the morning after a party, or when we can’t take off the ring we just put on, when we can’t zip up our boots, or when we can’t fit into our favorite shoes.

Swelling not only causes discomfort and looks unsightly. They also indicate metabolic disorders at the cellular level. Swelling may be rare and temporary, disappearing after a few hours or days, or persistent and long-lasting, recurring more frequently or even increasing.

Causes of edema

The first and perhaps the main cause of all edema is disorders in the functioning of the lymph.

To understand this, let’s look at how the lymphatic system works.

Blood capillaries bring water containing dissolved substances and drain it into the space between cells – a complex system of the intercellular matrix. From here, with the help of special transport systems (carrier proteins), necessary substances enter the cells through cell membranes, and everything unnecessary is thrown back into the intercellular space. Our main sewage (lymphatic) system then begins to pump out the fluid containing dissolved substances from the intercellular space and direct it to the capillaries and veins. After that, lymph is cleared in the lymph nodes and everything unnecessary is eliminated through the excretory organs (primarily through the kidneys, intestines and skin). And only after that the purified “universal fluid” restores the general blood flow. Thus, dynamic balance or homeostasis (constancy of internal composition) is maintained in our body.

However, as a result of the wrong lifestyle, the functioning of the lymphatic system may be impaired. This may be due to various factors.

With insufficient fluid intake A healthy body needs approximately 30-40 ml of water per kilogram of weight daily. When there is a lack of water, first of all, the excretory organs begin to work poorly: the lymph fluid itself thickens and begins to move more slowly, bile thickens (which makes it difficult for the liver to outflow and cleanse it), the kidneys begin to work poorly, constipation occurs, unpleasant sweat and bad breath appears, and thick secretions containing toxic substances “get stuck” in the pores of the skin and mucous membranes, which can subsequently lead to the development of inflammation in them.

As a result, it cannot cope with the lymph cleansing function. Acid waste (consisting of salts, proteins, toxins) accumulates in the intercellular matrix and acts like a “sponge”, absorbing more and more water.

Edema is also often associated with excess salt in the diet. Excess salt (NaCl) coming from the bloodstream to the extracellular space accumulates here and retains water. The recommended salt intake is between 2 and 5 g per day. But often these norms are exceeded two, three or more times. It is important to remember that there is a lot of “hidden” salt not only in pickles, but also in ready-made dishes, semi-finished products, sauces, preserves, cheeses, sausages, smoked meats and snacks.

Alcohol poisoning is also responsible for edema. Alcohol has a pronounced diuretic effect, causing dehydration. Water-electrolyte balance is disrupted. Toxic substances accumulate in the intercellular space, damaging cells, acidification of the internal environment occurs, acid-base balance is disturbed. As a result, the functioning of the cardiovascular system, kidneys and liver is disrupted. As a result of these processes, toxic damage occurs in the capillaries. They begin to leak excessively the fluid accumulated in the extracellular space (membranogenic edema occurs). Most often, under the influence of alcohol, swelling appears on the face (especially in the eye area). In case of severe poisoning, the limbs may also swell.

Physical inactivity and sedentary lifestyle – another cause of swelling. Lack of movement plays a leading role in the impairment of lymphatic drainage. After all, the lymph system does not have a special pump (like the heart in the circulatory system, for example). It is our rhythmically contracting muscles (especially leg and thigh muscles) that can push the lymphatic fluid in the right direction. Lack of movement during the day and prolonged sitting position contribute to venous stagnation, as a result of which varicose veins may develop. These processes lead to hydrostatic edema as a result of increased pressure in the capillaries.

Another mechanism of poor lymph function is clogged and poorly functioning diaphragmAs well as spasms in the lymphatic drainage pathway. The diaphragm is the strongest muscle in our body. Amplitude movements are very necessary for the functioning of the lymphatic system. Stress and prolonged psycho-emotional stress, non-compliance with sleep and rest, previous injuries and surgeries, lack of stretching and relaxation after exercise, incorrect breathing pattern (breathing is carried out mainly when the lower parts of the lungs do not open) through the chest, failure to hold the stomach, breathing and shortness of giving), wrong posture and sedentary lifestyle.

swelling and inflammation

Edema also occurs in the presence of chronic systemic inflammation. As a result of inflammation, damage to cells and organs occurs, disorders in their functioning occur, various diseases develop in the cardiovascular system, kidneys, intestines, liver and skin, in which characteristic persistent swelling appears, and there is an increase in volume and weight. occur For example, if the kidneys fail, swelling (called bags) appears under the eyes and the volume of the anterior abdominal wall increases. When the thyroid gland does not work well, the face and hands swell, weakness and drowsiness occur, and weight increases rapidly. With the development of heart failure, shortness of breath is associated with edema.

The development of inflammation in tissues occurs as a result of exposure to aggressive substances, free radicals and oxidative stress.

Avoid products containing chemical additives to the body (from low-quality cosmetics and household chemicals), products with added sugar, flour products from grains containing gluten, store-bought dairy products, coffee, alcohol, nicotine, medications (especially hormones, antiviral, anti-inflammatory drugs and antidepressants). ), as a result of chronic dysbiosis (also due to parasitosis and fungal infections).

And, of course, protective factors such as antioxidants, which are found in fresh fruits, berries, herbs and are also produced by beneficial microbes, are also missing.

Unclear cause of edema

Another cause of edema (called hypoproteinemic) is an insufficient amount of protein in the bloodstream.

It is they who “hold” water there, preventing it from entering the intercellular space and forming edema.

This condition may be associated with a lack of protein in the diet, poor digestion and assimilation (due to incorrect nutritional behavior and food combinations in meals, poor functioning of the gastrointestinal tract, lack of enzymes and vitamins) and liver disorders. ( after all, it is he who is mainly responsible for the production of proteins, with increased consumption of proteins (during stress, illness, injury, parasite invasion).

How to deal with swelling and prevent its appearance?

The following rules must be followed:

– drink enough water and monitor the amount of salt;

– be conscious of your diet, saturate your diet with antioxidants;

– monitor the work of the intestines, regularly take fasting days and meal breaks (during which the intestines work as an excretory system);

– by all possible means to reduce the toxic load on the body (first of all, reduce the effect of alcohol and pay attention to the purity of food, choosing environmentally friendly products for treatment and personal hygiene);

– practice diaphragmatic breathing regularly;

– Build up your physical activity correctly (long walks, vibrating lymphatic drainage exercises and regular stretching are especially useful).

It is also helpful to control swelling by swimming, daily patting, and self-massage.

For example, to eliminate facial swelling, it is important not only to caress the face along the lymphatic drainage lines, helping the lymph flow, but also to regularly relax and exercise the chewing and facial muscles, as well as the neck muscles. squatting, swinging and jumping stimulate the movement of the entire lymphatic system.

After a hard day, do not forget to lie down with your legs up (above the level of the pelvis), thereby improving the outflow of lymph and venous blood.

And of course, it is important to learn various techniques to reduce stress and relax. Mindful breathing practices (such as diaphragmatic breathing or Square breathing) and the use of natural essential oils can help.

Remember that only a careful and careful attitude towards your body and self-love will help preserve youth for a long time and strengthen your health.