Water retention: here is the cause and how to deflate the feet and legs naturally

Water retention: here is the cause and how to deflate the feet and legs naturally

Long-term theft, physical inactivity, sedentary lifestyle or the use of certain drugs are often considered to be responsible for the retention of water. Beyond its annoying appearance, it can hide underlying health problems. It is therefore wise to determine the root causes of this disease and to identify effective means of prevention.

Retention or edema (medical term) involves the accumulation of water or fluid in the tissues, cavities and circulatory system, manifested by swelling of the feet or legs. Aside from these signs, people affected by this condition may have a bloated belly or gain weight suddenly without explanation. In an interview reported by doctissimo, Dr. Ariel Toledano, phlebologist in Paris, explains that in the latter case, the patient can take up to 3 kg in 24 hours, while his diet has not changed.

Causes of water retention
1- Excess sodium:
When we talk about sodium, we generally refer to salt, the ingredient that crowns our meals, allowing us to concoct unctuous dishes. However, a diet that is too salty can lead to water retention. This is because the salt consumed is stored in the tissues that, in the course of their operation, will attract water. The presence of salt will prevent the evacuation that will accumulate and form edema.


2- Dehydration:
Dehydration is perceived as the lack of sufficient water allowing the body to function optimally. But paradoxically, this lack of water will push some parts of the body to imprison the available reserves. As a result, you will notice swelling in places, signs of water retention.

3- During pregnancy:
During pregnancy, the uterus tends to exert pressure on the vena cava, initially responsible for blood flow from the lower limbs to the heart muscle. The more the volume of this organ increases, the more liquids stagnate in the legs, thus leading to the retention of water. Hormonal changes are also responsible for this disorder, especially through high production of progesterone that would cause the body to store water and excess sodium.

4- Potassium:

Most foods, such as bananas, nuts or fish, supply us with potassium. This nutrient plays a privileged role in our body and at the level of certain substances such as sodium. As Sara Stanner of the British Nutrition Foundation explains, potassium is one of the regulating substances of kidney activity for body fluids. Thus, any deficit of this element hinders the elimination of liquids and causes water retention.
5- A protein deficit:
Very often, it is enough of a nutritional imbalance like a protein deficiency to lead to the retention of water. Our blood is composed of more than 60% water and proteins that promote the production of albumin by the liver. It is this substance that allows water to be contained in the blood, so if there is a lack of protein, the water will migrate and accumulate in the tissues.

Prevent water retention:
1- Regulate your level of salt
Reducing your salt intake is essential to prevent water retention. You can replace it with other spices while avoiding foods that are saturated (processed meats, white bread, cheese ... etc)

However, remember that salt is not your enemy and that it is excess that can lead to disease.

2- High fiber consumption
Dietary fiber is used to regulate the digestive system and to prevent constipation and bloating. You can consume fiber foods such as lemons that release excess water from the kidneys and therefore fight against water retention.

3- Good hydration
In order for your body to function properly, it is crucial to drink fluids regularly. Be careful not to do it in a brutal way at the risk of creating bloating problems.

Moreover, you can also contribute to hydration of the body by consuming fruits and vegetables filled with water like watermelon, tomato, strawberries ... etc.

4- More protein, less carbohydrates
Consume enough protein that plays a role in the body's reabsorption of water. According to Dr. Philippe Blanchemaison, it is important to integrate them into our diet, whether animal (white meat, eggs, fish) or vegetable (cereals and legumes). A reduction of carbohydrates is also recommended, especially those contained in bread, pasta and white rice.

To know that this list is not exhaustive and that there are other prevention methods to consult with your doctor. In case of doubt, it is essential to seek the opinion of a health professional.