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).
The main sign of water retention is edema, a condition in which the accumulation of fluid in the tissues causes them to swell abnormally. Due to the altered venous and lymphatic circulation, together with these liquids, numerous toxins also stagnate which alter a cellular metabolism already compromised by the reduced supply of oxygen and nutrients.
Due to its considerable diffusion, water retention is a deeply felt but often overestimated problem. Many women, in fact, mistakenly attribute their overweight to retention, ignoring that, in the absence of major pathologies, the contribution of water retention on weight gain is marginal. diuresis and promote water retention.
How to identify the presence of water retention?
To verify the actual presence of the disorder there are many more or less reliable tests. For example, if you do not have the possibility to carry out the urine specific gravity test, just press your thumb hard on the front of the thigh for a couple seconds. If after removing the finger the fingerprint remains clearly visible, we are most likely in the presence of water retention.
, excessive alcohol consumption, overweight, predisposition for salty foods, abuse of drugs and coffee, clothes that are too tight, heels that are too high and standing for a long time without moving).In the latter case it is advisable to get up from time to time on the tips of the feet in order to stimulate circulation and venous return.
Together with the correction of all the above risk factors it may be useful to place a pillow under the mattress in order to lift it from the side of the feet.
Physical activity
However, the best weapon to combat water retention remains physical activity. The movement, as long as it is performed regularly and rationally, helps to reactivate and strengthen the microcirculation. The most suitable exercise in these cases is a healthy and peaceful walk, associated with strengthening the thigh and calf muscles.
Sports that involve frequent impacts with the ground are contraindicated in case of impaired vascular function of the lower limbs, such as venous insufficiency, complications of the lymphatic circulation, etc. However, it should be remembered that muscle strengthening is one of the factors capable of to improve these problems. Ultimately, it is advisable to be very careful not to confuse the transient water retention effect with the actual stagnation of liquids; an evaluation error would limit the achievement of results.
A valid alternative to activities with strong bounce is represented by swimming and cycling (the traditional one is not very useful, better to use the "recline" model with the legs pedaling horizontally rather than vertically). Proprioceptive and ankle mobilization exercises are also indicated in case of water retention caused by venous insufficiency.
At the end of the session, stretching combined with respiratory control exercises performed with the legs raised, favors venous return and the elimination of the toxins produced.
It is therefore important to consume a lot of fruit and vegetables and in particular those rich in ascorbic acid, a vitamin that protects the blood capillaries. The foods richest in this substance, better known as vitamin C, are: some fresh fruits (acidic ones, citrus fruits, pineapple, kiwi, strawberries, cherries, etc.), some fresh vegetables (lettuce, radicchio, spinach, broccoli, etc. .), some fresh vegetables (broccoli, cabbage, cauliflower, tomatoes, peppers) and tubers (especially new potatoes).
One day a week, especially if following a big Sunday binge, a detoxifying diet particularly rich in liquids (tea, herbal teas, fruit juices) and vegetables is recommended. On this day the meat will be replaced with fish, which is more digestible because it is less rich in connective tissue. During these 24 hours, fats will also be abolished with the exception of olive oil and seed oils. A good sweat in the gym, perhaps accompanied by a sauna or a relaxing Turkish bath, will further stimulate the drainage of liquids and the elimination of toxins.
Water and drinks
Water must become a faithful companion and as such must always be carried with you. Correct hydration is in fact one of the simplest and most effective solutions to combat water retention. It is therefore necessary to strive to consume at least a couple of liters of water a day. In general, it is a good idea to increase the doses when the color of the urine is too dark and / or smells bad (for example in the summer or more generally when you play sports and sweat a lot).
Some alcoholic and non-alcoholic beverages (such as orange soda, soft drinks, cola, fruit juices, beer, sweetened coffee, tea, etc.) in addition to providing water, also provide other substances that contain calories (sugars, alcohol) or that are pharmacologically active (for example example caffeine). These drinks should therefore be used in moderation. On the other hand, the use of low-mineral or minimally mineralized waters is recommended.
Probably at the beginning, especially if you are used to drinking little, the increased water intake will stimulate diuresis, a bit like what happens when water slips from a dried flowerpot that is watered after a long period of time. By drinking frequently and in small quantities, however, the body will learn to absorb a greater amount of water a little as it would happen for the arid soil mentioned in the previous example.
NATURAL REMEDIES: fucus, pilosella, centella asiatica, blueberry, herbal tea, butcher's broom, horse chestnut, artichoke.
Draining herbal tea on Amazon
Indicated in case of water retention, cellulite, kidney stones, gout, gravel, high uric acids, the birch infusion has a draining action. To the pleasure of sipping a hot drink, to take with you during the day, is added the natural help that can affect the well-being of the organism, precious for its detoxifying effect and lightness. The draining herbal tea is made using the plant dry officinale in cut at the Spree laboratories on the Lessini Mountains in Verona. It is advisable to infuse 1 tablespoon of birch leaf herbal tea in a cup of boiling water for at least 10 minutes, then filter and drink 2- 3 cups a day. For an optimal result it is recommended to take 2 consecutive packs of product, equal to 200 grams.
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Alternatively, a draining herbal tea with the sweet taste of wild berries is available. Thanks to the mix of natural antioxidants and flavonoids, in fact, plants become allies of health, helping the slimming diet. Pilosella, Spirea, Horsetail, Ortosiphon, Goldenrod, Dandelion Root, Licorice, Peppermint, Turmeric, Heather, Hibiscus, Elderberry, Grapes, Blackcurrant, Blueberries, are the ingredients for a draining herbal tea able to deflate and counteract the cellulite. Purifying and fat burning, the infusion helps to reduce water retention and fight cellulite blemishes through a thermogenic effect. Furthermore, the turmeric contained in the herbal tea, due to the numerous antioxidant properties, stimulates the metabolism and acts as a fat burner in the abdomen, helping those who want to lose weight.
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Foods Not Recommended
The salt and sodium contained in it are some of the main allies of cellulite. This mineral is, in fact, one of the many factors capable of increasing the body's water retention. In a woman suffering from cellulite this disorder is already accentuated due to the altered functionality of the venous and lymphatic system.
For this reason it is important to consume foods with diuretic properties in the diet, avoiding those which, such as salt, promote water retention.
Limiting the sodium intake with food is all in all easy, just take a few simple precautions:
- Do not salt the dishes;
- Use a little salt during cooking (when preparing pasta, get used, for example, to add salt when cooking is finished; in this way, the amount of salt absorbed by the pasta is considerably reduced);
- Limit the consumption of salted or processed foods (sausages, cheeses, chips, etc.);
- Limit the consumption of packaged foods;
- Enhance the flavor of foods with spices, lemon or traditional / balsamic vinegar;
- If fruit is appreciated, it can be eaten as a substitute for salty snacks.
Foods recommended to take a lot of potassium and little sodium
The table below shows some foods recommended to take a lot of potassium and very little sodium, thus favoring the drainage of liquids.
(per 100 grams)
mg / 100g
mg / 100g
Apricots
White beans
Peas
Raisins
Almonds
Dried plums
Sunflower seeds
Dried dates
Potatoes
Broccoli
Fresh mushrooms
Oatmeal
Red meat
Turkey
Rice
Apples
Onions
1370
1300
930
860
835
824
725
649
411
373
367
360
340
333
150
44
135
11
3
26
53
20
8
2
18
3
14
3
5
51
46
10
3
9
Please Note
However, it must be remembered that sodium is an essential mineral for the body and an excessive deficiency, even if difficult to achieve with normal nutrition, could have important side effects (nausea, muscle cramps, fatigue, mental apathy).
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