Our body regularly filters fluid from our body through the circulatory system and the lymphatic system. When it doesn’t drain properly, this fluid builds up in the tissues and causes fluid retention, known as edema. It can occur for many reasons: hormonal changes, sedentary lifestyle, pressure changes (flights), excessive salty eating, kidney or heart disease, explains Rocío Escalante, owner of Arbosana Farmacia and founder of the aesthetic center that bears her name (www. .rocioescalante.com), in Madrid. “The circulation slows down for several reasons and causes the fluids traveling through the circulatory system to leak into the tissue around that vessel, causing the buildup of water and other substances in that area. There is a pool of fluid containing lead leads to edema,” adds Antonio Arjona, head of cosmetics at LPG (www.endermologie.com).
The consequences? “An increase in the volume and circumference of body tissues (ankles, feet, legs), heaviness, fatigue, appearance or worsening of cellulite“, adds the expert. What can you do to solve this problem?
To avoid retention, the most important thing is to do a full check of how our body works. “It is important to check all detoxification pathways (mainly liver and kidneys) to see if there is a detoxification process that is not being performed correctly. These natural detoxification processes sometimes do not work properly for physiological reasons. People with sulfation problems usually have fluid retention, recurring headaches and a high sensitivity to drugs,” explains nutrition technician and nutrition coach Cristina Barrous (www.cristinabarrous.com).
The expert emphasizes that it is important to intervene in lifestyle. “Movement is essential, but without being obsessed with cardio, and starting with movements that are more in line with our physiology. It is always better to choose exercises such as rowing, climbing or wrestling, than others that are very repetitive and alone target a particular muscle group,” he explains.
In fact, Vanessa Navas, an expert in Pilates and functional training (@vanenavaslopez), points out that the most effective formula is “combining strength work with aerobic work, e.g. HIIT work (high-intensity interval training), or planning the week of training alternating with strength and cardio The two types of exercise are important and complement each other perfectly Moreover, by combining them we obtain ten times more effectiveness in the fight against fluid retention, obesity or cellulite an active lifestyle, to go anywhere walk, don’t take elevators (just to go down) and don’t sit for long.” If you work long days in the same position, try to get up for five minutes every hour and don’t cross your legs when you sit down. Hold them up when you lie down or sleep with a pillow under your feet. In addition, it is essential to work on stress and anxiety, “and it is clear that bendodiazepines (a group of drugs that reduce neuronal excitation) and anti-inflammatories significantly increase fluid retention,” warns Cristina Barrous, and adds that rest is also very important to prevent retention. “A body that doesn’t sleep is an organism that doesn’t detoxify itself and will have a much greater tendency to have this fluid retention,” he points out. You can also resort to lymphatic drainage massages, which help to evacuate fluid and retained toxins and detoxify certain areas. And don’t forget to take care of your diet, that’s the key!
What foods should be taken to clear fluids? “Increase consumption of fiber (vegetables, fruits, bread, pasta, rice, and whole grains), vitamin C (citrus, strawberries, berries), seasonal vegetables (peppers, onions, carrots, lettuce, mushrooms, spinach, etc.), and antioxidants (polyphenols from red fruits, green tea, red wine, virgin olive oil)”, recommends Amil López, nutritionist and doctor of pharmacy (www.dietacoherene.com). The expert recalls that “calcium (yogurt, milk, sesame) regulates the function of adipocytes and stimulates lipolysis, reducing weight and body fat, while potassium (plums, bananas, peaches, apricots) improves water balance and prevents fluid retention”. Frequent consumption of diuretic foods is highly recommended. “Strawberry is ideal for constipation and against orange peel. Kiwi has laxative properties and the potassium content promotes water balance. Pineapple helps digest proteins, removes toxins and fluids and is anti-inflammatory. Grapefruit is very purifying. Fennel is a diuretic and contains estrogen-like properties that balance hormone levels. Celery has a calming effect and carrot, antioxidant, “adds the expert. It is also recommended to take a digestive or purifying infusion after meals.. “And of course drink water to lose water. You should drink 1.5-2 liters of water per day to facilitate the biochemistry of our body and prevent fluid retention and edema,” recommends the nutritionist.
Which foods are prohibited? “Do not abuse diuretic supplements to avoid the rebound effect or a drop in blood pressure, especially horsetail. Moderate the amount of salt and avoid precooked foods and additives with sodium that promote fluid retention. It is helpful that you get used to reading of labels, look for sodium. Soft drinks, mate and teas are powerful stimulators of insulin and body fat storage, so reduce their consumption and, if you drink them, make it for breakfast along with other high-fiber foods. The rest of the day you drink them caffeine-free. Avoid culinary preparations that contain a lot of fat and do not eat fatty or very sugary foods in the evening, because when you eat them, they go directly to the fat deposits while you sleep,” warns Amil López.
Source: Marie Claire
