What is Water Retention?
While cellulite develops from inflammation of the subcutaneous tissue, water retention consists of the accumulation of fluids in the extracellular (outside the cell) or interstitial (within the cell) spaces. The fluids that are not disposed of due to changes in the lymphatic and venous systems carry numerous toxins that impair cell metabolism, which already suffers from a lack of oxygen, worsening its condition.
The result of this process is edema, i.e., swelling under the skin caused by fluid accumulation, mainly occurring in body areas most prone to fat accumulation: abdomen, hips, buttocks, and legs. Consequently, there is a tendency to consider water retention as one of the causes of obesity, although this disorder does not cause significant weight gain. On the contrary, obesity is a condition that can favor the occurrence of water retention. It is a pathological condition that usually does not accompany painful symptoms but manifests as a feeling of heaviness and swelling in the affected areas.
Many women suffering from water retention notice the problem when they have difficulty wearing tight-fitting clothing or when shoes and belts leave clear marks on the skin due to pressure on the swelling.
Signs of Water Retention
So, how do you recognize water retention in the body? Water retention is typically first noticed due to swelling of the extremities. Other indications include difficulty in losing weight despite diet efforts, swollen ankles, unexplained weight gain over a short period, rings that no longer fit, and a swollen abdomen.
To determine if your body is retaining water, gently press the foot, ankle, or calf with slow, steady pressure using your thumb. If there is edema present, there will be an indentation on the skin. Nonetheless, a professional evaluation is necessary to determine the cause of leg swelling.
Certain types of edema can lead to mild discomfort in the area where excessive fluid accumulation occurs. Carpal tunnel syndrome, morning stiffness, and headaches may accompany the swelling. Water retention can also be mistaken for or worsen an existing premenstrual syndrome.
Causes of Water Retention
Water retention occurs due to an imbalance between the venous and lymphatic systems or poor circulation. When these conditions are not caused by more serious issues such as kidney dysfunction, chronic inflammation, high blood pressure, or hormonal disorders, the cause often lies in diet and lifestyle.
Unhealthy eating habits, diets based on calorie-rich, sugary, or salty foods significantly influence higher sodium concentration in the body, leading to increased fluid retention. Lifestyle factors such as smoking, drug abuse, wearing tight clothing or high heels, prolonged standing, and lack of regular physical activity also contribute to poor microcirculation and water retention. Obesity, poor nutrition, and stress, which stimulates cortisol production, are also contributing factors.
How Can Diet Contribute to Water Retention?
Our diet plays a significant role in the onset and exacerbation of water retention. Consuming high amounts of salt or salty foods promotes water retention, as just 8 grams of salt can bind approximately one liter of water in the body. Excess carbohydrates can also lead to water retention, stored as glycogen in muscle and liver cells, with 1 gram of glycogen binding approximately 3 grams of water.
If water retention persists over a prolonged period, consulting a doctor is strongly recommended. While most cases of water retention can be explained by diet, kidney disease could also be a contributing factor.
Foods to Avoid for Water Retention
What should we avoid for water retention? Here are some foods that should be consumed in moderation or eliminated altogether:
- Too Much Salt: Salt is rich in sodium and is a main culprit of water retention. Minimize its quantities when preparing meals.
- Cured Meats and Sausages: These contain a lot of fat and salt, which can exacerbate fluid accumulation and retention.
- Foods Rich in Saturated Fats: Avoid red meat, aged cheese, butter, and elaborate sauces.
- Coffee: Coffee slows down the drainage of body fluids, so it is better to consume it in small quantities.
- Refined Flours: Reduce consumption of white flour and replace it with wholemeal flour and unrefined grains.
- Alcohol: Alcohol promotes bloating and hinders the elimination of toxins and excess fluids, especially spirits
- Sugar and Sugary Drinks: Sugar causes bloating and weight gain, perfect for water retention.
- Fruit Combined with Vegetables and Grains: Eat fruit separately from meals to avoid bloating and swelling.
How Can You Reduce Water Retention?
One way to reduce water retention is to increase potassium intake by consuming healthy foods such as vegetables and fruits. Potassium-rich foods prevent blood vessels from leaking fluid into the tissue spaces. Additionally, taking vitamin B6 or pyridoxine may help. Reducing consumption of junk food, pizza, canned soups, cereals, and other foods rich in chemical additives, salt, and sugar is necessary.
Some doctors recommend drinking unsweetened herbal teas to reduce water retention. Finally, wearing Flowell compression boots can be very effective, as they apply high pressure to the ankles, helping to reduce swelling and improve circulation.
Here are some tips to reduce water retention:
- Limit sodium intake
- Avoid highly processed foods and refined carbohydrates
- Drink 8-12 glasses of fluid (water or unsweetened tea)
- Eat more citrus fruits and green leafy vegetables
- Avoid processed meats and sausages
- Incorporate fiber-rich foods into your diet
- Eat small meals at regular intervals
- Regular exercise, such as cycling and walking, helps to pump out excess water or fluids in the ankles and legs
- Physical activity expands blood vessels and helps remove excess fluid from tissue spaces. People with desk jobs should take breaks to walk around the office and regularly stand up or perform specific exercises
