7 Tips That You Should Take To Avoid Fluid Retention

Both regular physical exercise and adequate rest are essential to avoid fluid retention. What other habits should we incorporate?

Edema, popularly known as fluid retention, is becoming more and more common. Although it is not a disease as such, it can trigger reactions linked to other more serious conditions, such as kidney failure or arthritis.

This problem occurs when body fluids are retained in the tissues, inflaming them and causing difficulties at the circulatory and lymphatic levels.

As detailed in a publication of the Spanish Society of Geriatrics and Gerontology, its most common symptom is swelling of the extremities, although it can also cause pain, a feeling of fatigue and difficulty in executing some movements.

To reduce the chances of fluid retention, leading a healthy lifestyle is essential. In this sense, there are certain habits that it is recommended to incorporate; Here are seven of them.

1. Increase water consumption

Although it seems contradictory, water does not increase fluid retention. On the contrary, it favors kidney function to eliminate more fluid through the urine, as explained in a publication in Nutritional Reviews .

In addition, drinking water also helps to eliminate wastes that travel through the blood and to purify it. Therefore, it is advisable to ingest the minimum amount necessary; Although it is usually recommended to consume two liters a day, the reality is that this can vary according to the needs of each individual.

2. Reduce your salt intake

Medical sources such as MedlinePlus explain that excessive salt consumption is related to the tendency to suffer from fluid retention. The accumulation of sodium causes an imbalance in electrolyte levels and, in turn, influences the alteration of inflammatory processes.

Therefore, it is essential to reduce its consumption in the main meals and avoid foods such as the following as much as possible:

• Stuffed meats.
• Canned goods.
• Dressings and sauces.
• Popcorn.
• Fried foods and snacks.
• Cheeses

3. Avoid tight garments and prevent fluid retention

The use of close-fitting garments is so common that most people are unaware of the health consequences. The pressure they produce in the body can affect the digestive system and blood circulation.

For this reason, they also affect the processes that drive the elimination of liquids, and that is why the American Society of Clinical Oncology (ASCO) recommends wearing loose clothing instead.

4. Exercise regularly

Adopting an exercise routine is a great alternative to prevent fluid retention and other diseases. The Spanish Heart Foundation explicitly recommends physical activity to prevent this condition.

Movement can support heart health as well as blood and lymphatic circulation, helping to eliminate fluids. In addition, muscles and organs are also strengthened, thus promoting their proper functioning.

5. Reactivates blood circulation

The daily practice of healthy habits that promote circulation, such as massages, represents a simple therapy to avoid fluid retention. Good circulation is accompanied by better drainage, and that is why it is necessary to adopt measures that promote blood flow, says the ASCO.

6. Get a good night’s sleep to combat fluid retention

Having a good quality of sleep also influences the prevention of edema and other inflammatory conditions. This even varies based on a person’s body composition, according to research published by Evidence-Based Complementary and Alternative Medicine .

During rest, the muscles relax, circulation flows more easily, and the body carries out some essential processes for detoxification. This promotes the elimination of the retained fluids and, in addition, it also increases the energy level.

7. Eat more fruits and vegetables

Fruits and vegetables provide water to the body ; in this way, they stimulate urine production and help prevent fluid retention. In addition, thanks to their low sodium content, they can facilitate the control of high blood pressure, which usually accompanies fluid retention, as indicated by the Spanish Heart Foundation.

Fluid retention deserves your attention

Beyond the aesthetic problem that it often represents, fluid retention is a clear sign that the body is not working optimally. Therefore, certain changes become necessary.

Keep in mind the above keys to adopting a healthier lifestyle, but do not skip the consultation with the doctor. The professional will be able to make a more precise diagnosis of your particular problem and, in this way, you will find a more effective solution for this problem.