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10 ways to prevent fluid retention

Fluid retention can cause great discomfort and affect everyday life. Learn about this often silent problem.

talk in fluid retention is to address a problem that is lived in silence, that affects mostly women and their quality of life, but still unknown to many people.

The most affected areas of the body are usually the legs and thighs, the arms and the abdominal area, although it can manifest in others, such as the neck, for example. But why do we have fluid retention? How to treat and even prevent? Pay attention to the tips.

Fluid retention: everything you need to know


If you arrive at the end of the day with tired and/or swollen legs, if you need to wear socks, if you often have swollen hands or if your belly, from morning to night, does not fit in your clothes, you are probably suffering called fluid retention, also called edema.

Edema is formed by the accumulation of unnecessary and useless liquids for the body in a certain area, with a visible appearance of swelling, which can vary in size and can be localized or, in more severe cases, appear generalized throughout the body.

These liquids can come from the blood vessels or the lymphatic system, for several reasons, namely thyroid problems, blood circulation problems (especially return circulation), hormonal changes, liver problems, kidney problems, pregnancy, excess fat, stress, medication, among many others. There are countless factors that can lead to fluid retention, in addition to the already mentioned heredity.

most affected areas

The most affected areas of the body are usually the legs and thighs, the arms and the abdominal area, although it can manifest in others, such as the neck, for example.

As a result, pain (especially in the legs) will increase, affecting the quality of life, as you need more and more rest periods. There will be a deterioration of the return circulation due to the loss of elasticity of the veins and the inevitable consequent change in blood pressure.

In edema caused by deficiencies in the lymphatic system, a snowball effect is triggered, which leads to the formation of fibrosis — cells that cluster and encapsulate and which, in turn, cause the obstruction of the circulatory system and the correct cellular exchange of oxygen. and nutrients, aging or damaging these cells.

All this is aggravated in the summer season, since the heat promotes edema even more and the discomfort will be even greater, as well as the need for rest.

treatment and prevention

Edema must be treated, or reduced, otherwise, in the medium/long term, it may suffer health consequences, especially in blood edema, very characteristic and common in the ankles.

To treat it, it is necessary to understand the origin of the problem, since, in some cases, it can be corrected, especially when there is no heredity or overweight and fat??

If it is not possible to correct it, then you will have to move on to the treatment phase. There, depending on the edema problem and the need for treatment, two aspects have to be considered: the first has to do with the behaviors and food to be adopted, the second with mechanical, physical treatments or medication.

Woman with leg pain

If you suffer from this increasingly common problem, watch out for 10 strategies that will help you feel better.

  1. Drink at least 1.5 liters of water, alternating with draining teas, such as green tea (for those who don’t have heart problems), horsetail, ginger, etc.
  2. Eat foods rich in potassium, namely fruit, vegetables and legumes.
  3. Prioritize the consumption of the following fruits: papaya, pineapple, kiwi, orange, red fruits, watermelon.
  4. Favor the consumption of the following vegetables: beetroot, fennel, tomato, cucumber, eggplant and celery.
  5. Include herbs to reduce salt consumption.
  6. Reduce the consumption of sausages, sausages and canned foods as much as possible (foods with a lot of salt or preserved by salt).
  7. Reduce your fat intake, especially processed fat.
  8. Reduce alcohol consumption.
  9. Eliminate or reduce coffee consumption.
  10. Practice physical exercise regularly.

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