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Do you know exactly what fluid retention is? It sounds like something complicated, but it’s nothing more than the accumulation of fluids in the body making us “bloated”. This can happen for a variety of reasons, from the simplest to the most complicated.

Did you know that, in some cases, you can solve this problem at home? Yeah, and with just a few changes in habits. Are you curious to understand more about the signs of fluid retention in the body that subject and avoid swollen and heavy legs at the end of the day? Then continue reading some tips by Colors Nation.

signs of fluid retention

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How to know if the person has signs of fluid retention?

As we said, fluid retention is when the body is unable to release all the excess water, causing fluids to accumulate, especially in certain parts such as the belly, legs, hands and, even the face.

You know when we take off our socks and there’s that mark on our ankles? This doesn’t necessarily mean the accessory is tight, but rather that you’ve swelled up throughout the day. This is very common in those who spend a lot of time sitting, which disfavors blood circulation.

What are the signs of fluid retention in the body?

So, before you despair thinking that you gained a few extra pounds when the clothes tighten, do the following test: press your ankle, right on the shin bone, for 30 seconds and release. Look at the area, if your finger mark disappears quickly or doesn’t appear at all, there is a very small chance (almost zero!) of fluid retention. Now, if the place is deep and it takes time to get back to normal, you can believe it’s really swelling. Then, it is legal to take measures to reduce this condition.

However, as swelling can be a symptom of a number of health problems, it’s always a good idea to seek professional help. If it is accompanied by other signs or remains for a long time, look for a doctor to see if everything is ok or if just a change in habits can solve your problem.

What makes the body retain fluid?

Turn and move you appear swollen, why is it? First of all, we must emphasize that swelling can occur for several reasons. Some are simpler lifestyle related. Others may be related to health problems, such as those that affect the heart, liver and kidneys. As we are not specialists, we will focus on trivial causes, those that do not involve a more serious factor, ok?

Hormonal fluid retention

Some hormonal causes may be linked to pregnancy and the famous fluid retention in PMS (mainly hormonal fluctuations, which also occur in the premenstrual period). In the first, fluid retention in the last months of pregnancy is very noticeable, which contributes to tired legs. The second is the reason why the belly is swollen and the weight increases by up to 2 kg a few days before menstruation comes.

What else causes the body to retain fluid?

So you may be asking yourself: I’m a man, how do I retain water? Bad eating habits and a sedentary lifestyle are also major contributors to bloating. It is no wonder that in the first days of healthy eating and physical activity, people lose more weight. Much of it is the excess water that goes away.

And you can now write down the foods that cause fluid retention: putting too much salt in the food, consuming industrialized foods that are rich in sodium, full of dyes and preservatives. Also, not exercising regularly and not drinking enough water are the main reasons that make your body swell. Do you make these mistakes? So check out that in the next topic we help change that.

What to do to deflate the body?

Now that you know what fluid retention is and its causes, how about learning how to reduce and avoid this uncomfortable condition? Here are some foolproof tips.

Eat well

A healthy and nutritious diet is able to soften swelling and prevent it from appearing. Try to eat more vegetables, such as vegetables, vegetables and fruits, whole grains, nuts and lean proteins. Everything as natural as possible.

Also, reduce or exclude refined sugar and ultra-processed foods from the menu, especially sausages, canned goods, instant noodles, and others high in sodium. Oh! Also reduce the consumption of salt and remove the salt shaker from the table, ok?

Practice physical exercises

Physical activities greatly improve blood circulation, making blood and nutrients circulate properly and effectively eliminate what needs to be eliminated.

For fluid retention in the legs, prefer exercises that affect these parts of the body, such as walking, running, biking, swimming, and others. Choose what you like best and do it regularly. Thirty minutes a day is a good start, you know?

Drink Liquids

Have you ever seen cleaning with little water? Of course not? The same goes for our body. The body cannot do the necessary cleaning to eliminate the toxins and ends up retaining the liquid with it. So, drinking water, in adequate amount, is great for deflating.

Other than that, teas and juices made with diuretic foods are very good to give that little help, and can also be included in your day, of course in less quantity than water! Ginger, hibiscus, horsetail, cucumber, watermelon and pineapple are some examples of what can be used.

Make lymphatic drainage

Lymphatic drainage is a type of massage that helps the body to eliminate fluids and toxins. With movements, excess fluids are driven out of the body through urine. Nowadays, you can find excellent professionals who use this technique, but it is also possible to do it at home, just take a look at the search engines to find several tutorials.

Remember that it is important to seek medical help whenever the swelling is persistent.

If you want to get rid of bloating and the inconvenience it causes, take advantage of tips by given Colors Nation and improve your habits. This is a great way to have a healthier lifestyle, with well-being and quality of life.