More often unpleasant than serious, water retention affects many people and mainly women. In addition to a few tips on how to fight against water retention and the associated swelling, this article will show you which foods to choose if you are prone to water retention.
Water retention, what does it mean and how do you recognize it?
Feeling bloated? Do you have a tendency to have heavy legs, "pudgy" fingers and feet, especially when you wake up or at the end of the day and during hot weather?
You may be retaining water.
When your body is functioning normally, excess water is naturally drained and eliminated through urine, sweat and breath. But in some cases, this elimination has difficulty in carrying out and the excess water accumulates at the level of tissues, causing swelling, feeling of heaviness, even, in some cases, edema.
This retention can be due to heat,hormonal changes, taking certain medications such as corticosteroids, diseases such as blood pressure, heart or kidney failure, or even dietary imbalance.
In many cases, water retention is not serious but it is quite often unpleasant and one wishes to get rid of it or at least limit its adverse effects.
How to fight water retention?
The first step to take if you have water retention is to increase your daily water intake. Although it doesn't seem logical, the body in excess of water needs to be supplied with sufficient water to eliminate the water present in the tissues. So forget that bad reflex of not drinking anymore thinking that you already have enough water in your body not to bring more. You will only make the situation worse.
Also, remember to move around more and avoid wearing tight clothes. But the most important thing is to change your eating habits!
Change eating habits
First, limit foods high in salt, as salt retains water in the tissues. Beware of hidden salt (especially in industrial products). Do not add salt to your preparations and replace it with aromatics.
Also limit sugar and fat and favor foods rich in fiber, vitamins and minerals.
Potassium is particularly interesting because it allows good water exchanges between cells, organs, ... It also preventsswelling related to water retention and allows a good functioning of kidneys, useful organs to eliminate excess water.
Also consider increasing your protein intake, as protein flushes water from the tissues. Choose white meats, fish and vegetable proteins.
Top 10 foods to prevent water retention
Asparagus
Rich in fructosan and asparagine, asparagus has significant diuretic power. Its fiber helps ensure proper transit and the presence of potassium helps stimulate excess water elimination and deflate.
2. Pineapple
An anti-edema food par excellence, pineapple is rich in potassium and fiber, which gives it diuretic properties and promotes normal transit.
3. Fennel
Fennel has diuretic properties, meaning it helps to drain excess water from the tissues.
4. Fig
The fig is diuretic thanks to its potassium content and laxative thanks to the presence of fiber. So be careful not to overuse it.
5. Artichoke
Rich in inulin, a sugar that promotes water elimination, artichoke is often recommended for high water retention. In order to optimize the effects, it is even recommended to consume it as a dietary supplement (more concentrated than in fresh artichoke). Artichoke also contains potassium and fiber.
6. Garlic, onion and shallot.
L’ail, l’oignon et l’échalote, contiennent des composés sulfurés, ce qui leur confère des propriétés détoxifiantes. Elles aident donc à drainer et éliminer l’eau présente en excès dans les tissus.
7. Cucumber
A vegetable rich in water and potassium, cucumber is the vegetable to put in your summer salads to avoidwater retention.
8. Grape
Grapes are a draining fruit thanks to their high water and potassium content. Like pineapple, it helps prevent edema.
9. Melon and watermelon
Melon and watermelon are two water-rich summer fruits. This added to the presence of potassium makes them useful for eliminating water.
10. Algae
The algae are very rich in potassium and therefore to be preferred in case of water retention. Don't hesitate to add them to your salads.
Some plants also possess draining virtues. This is the case with dandelion, nettle, meadowsweet and blackcurrant. You can make infusions or flavored waters from them. Not only will you enjoy their benefits but it will help you increase your water intake, which is advisable in case of water retention.
As you may have noticed, the presence of potassium is an asset in preventing or fighting water retention. Be sure to maintain some sodium-potassium balance in your diet by decreasing your sodium intake in favor of potassium-rich foods.
Remember once again that the most important thing is to have a balanced diet, rich in fruits and vegetables and to stay well hydrated, especially during hot weather.