Water retention or retention is one of the reasons why people fail to lose weight or maintain a healthy weight. With such an unpleasant phenomenon sometimes meets every one of us, but someone suffers from an almost chronic problems. What is our body signalizing us with water retention? How it happens? And how to deal with it?
The main cause of excessive water retention in the body is use of salt, abundant consumption of foods and beverages containing sugar, the culprit may be the use of contraceptives or acidity of the organism. Wrong solution is limitation of water intake and the use of diuretics – this way you will dehydrate your organism, which can cause very serious health problems.
Swelling after waking and other symptoms of excessive water retention
Swelling occurs mainly in the morning when you wake up and look in the mirror. You will find that you have swollen eyelids and eyes as after partying during the night, yet you went to sleep normally or even early. You can also suffer from swollen fingers and a bloated belly. If this happens more often then you should pay attention to it. The cause of water retention in the body is multiple, but major role always plays food, which we eat, and our diet. For women depends the amount of retention water on the menstrual cycle. Another manifestation is cellulitis and inability to lose weight or burn fat.
Common causes of excessive water retention
One cause may be overweight, occupations, which require long-term standing, a malfunction of the lymphatic system, high sodium intake, excessive alcohol or coffee. The fault may be various hepatic, renal, or cardiac failure. Women may have problem with excessive water retention if they use inadequate contraception, specifically the higher ratios of oestrogen and decreased levels proestrogen or gestagen (also in relation to the menstrual cycle). Excessive water retention can also cause limitation of physical activity, or too monotonous and unilateral activity. Difficulties also cause high blood pressure, diabetes, and some medications.
Most often, it is just to blame to a wrong diet, except earlier mentioned alcohol and coffee it can be also caused by consumption of canned food etc.
Swellings are usually caused by high amount of sodium in the body. We usually ingest sodium in food in the form of salt, for precautionary reasons try to avoid eating too much salty food. A large amount of salt is contained in a variety of canned meat, instant foods, in sustenance of all by kinds, whether it is nuts, crackers, chips, and thinks like that.
If such foods and sustenance are often part of your diet, then it is the cause of water retention.
Keep an eye on food, which is too sweet. Starch and sugar also increase the possibility of water retention, if you eat a lot of sweet, and then into the blood are released large amounts of insulin, which is responsible for processing sugar in the body.
How to fight against swelling and water retention
The first step on the path to success should be balancing above-mentioned dishes that cause water retention in the body. It would help if you at least reduce their consumption.
A great help in the fight against swelling is potassium. Potassium is a vital element, which can degrade the water from the intercellular space. Good source of potassium are for example apricots, bananas and potatoes.
The right balance of water in your body helps maintain calcium. It can be found in cauliflower, broccoli, or poppy seeds.
Definitely integrate into your diet diuretic foods that promote the dewatering of the body. It is for example green tea, parsley, or cucumber.
Do not forget to do regular exercises and sport, because it helps to maintain keep proper and not excessive amounts of water in the body. Do some sports in which you must concentrate on proper breathing, it may be for example yoga. In principle, any motion helps. It is important to be calm down and concentrate on the activity, which we do, on our breathing and pace, which is needed for example during swimming. Such sports favourably influence the energy flow in the body, it also promote proper water excretion. Water excretion from the body can be supported with lymphatic massage.
Consequences of water excretion and establishing the right balance of water in the body
After excretion of organism, you should lose weight fairly quickly. Initial loss is 2-3 kg, then you will still lose weight simply, the swelling disappears and uneven parts of body will be in the right level.
Prevention of water retention in the body
Good prevention is regular including of diuretic foods into your diet, watch also adequate intake of minerals as calcium, magnesium, potassium and calcium. Their reduced level leads to swelling. Prevention is also intake of vitamin B (of the whole complex) and adequate fluid intake.
Regulate for precautionary reasons your diet by reducing intake of salt, caffeine, and alcohol. Quite important is the diversity of physical activity, especially aerobic motion, whether it is a quick walk, regular exercise, and so on. If swellings does not disappear despite of abiding of all of these recommendations, it is the best to access to medical assistance and undergo an analyses of blood and urine tests to detect potential health problems.
Recommended foods, herbs and exercises
Against the excessive retention of water in the body helps sufficient intake of vegetables. It is the vegetables with high water content, which is very helpful against excessive water retention. It is for example cucumber, tomato, spinach, parsley, and celery. Good helper is unsweetened green tea. Supplying your body with sufficient amount of drinking water, the best is table water without flavour combined with mineral water and exchanging them. Too much mineral water could lead to overdosing organism with minerals.
Acidifying agents cannot be totally excluded from the diet because they are an essential part of our food, but it should also be limited. These include grains, the products of grains, fats, meat, legumes, piquant spices, and seasonings, such as ketchup or mustard. Liven up your diet for example with seitan, delicious substitute for meat, you can also try other similar products. Try to enrich your dishes also with herbs, nuts, and seeds.
From herbs, have diuretic effects particularly field horsetail, couch grass, silver birch, juniper berry, lovage, yarrow, and others. You can use them in various forms of teas, extracts, or drops to help with excretion of water from the organism, but do not rather overstate the usage of neither of them. Use them rather as supportive cure while respecting other procedures. Commonly known and used are black currant, elderberry, red raspberry leafs, nettle and cranberry.
Any aerobic exercises during which you have to take a deep breath is beneficial, you can also start jogging, swimming, aerobics, various kind of breathing and relaxation exercises. If it is possible, try to avoid stress. Stress is actually one of the factors, which acidifies the organism too much. Relax, stay in nature, and try to keep an optimistic approach to life.
Lymphatic massage is a type of massage, which flushes out from the organism toxic substances especially from the skin, subcutaneous tissue, and muscles.
This special technique, performed out with the help of precise touches, aims to restore and increase lymphatic circulation. Poorly functioning lymphatic system can be slowed down, in muscular tissue remains residues of metabolism and fat cells increasing their size. As a result of this can be formation of fat pads, appearance of orange skin and swelling. With the help of targeted pressure, it is possible to activate the lymph and achieve to wash away harmful substances from the body. Lymphatic massage can perform only a trained professional.
Apart from excretion of water and egestion of toxins has lymphatic massage many other positive benefits – it regenerates the skin, relieves tension, eliminates fatigue. It is effective in swelling of arms and legs, after injuries and after plastic surgery. Lymphatic massage helps recovery faster after exertion and mental fatigue, tourism and sports. It is recommended to speeding up the metabolic processes, it can be used to detoxify and helps to fight effectively cellulite.
Lymphatic massage is not suitable for people suffering from a heart disease, for people with high blood pressure and it is not recommended in the early weeks of pregnancy. Lymphatic massage may not undergo people with hyper-functioning thyroid.
Already after the first lymph massage, you will feel great relief, it is recommended that one procedure should have about ten massages.
Simple exercises from yoga, which will help start your lymphatic system to better performance
Both exercises that can be recommended to kick the lymphatic system, you may remember from gym classes of elementary school, but you probably did not know that it could stimulate circulation of both lymph in the body. Both of these exercises remind the exercise of "unfinished" candle.
The starting position is lying on back, arms along the body, palms facing downwards, and feet apart in the width of the hips. During the exercise, use always some soft mat. Bend your knees up to your chest and put hands underneath rear, but you will help with them during subsequent in exercise. Lift the pelvis, continue with begun moving, and support back with arms, keeping your elbows on the ground. Put knees on forehead, calf perpendicular to the ground. Keep in mind to put all the weight on the shoulders, not on your neck. Stay in such a position for five to ten breaths. Go back to lying position in reverse order. Put hands with palms down on the mat at first and then, vertebra-by-vertebra, return your trunk slowly back to the mat. Repeat this exercise and do it every day.
The second exercise is similar, it starts from lying position, arms along the body, bend your knees toward your chest, lift up pelvis. On the ground remain partly laid shoulder blades and palms pressing into the ground. Straighten the knee, toe touching the ground behind the head, and stay in this position for three to five breaths.
Return to lying position; bend your right knee to your right ear and the left knee to the left ear. You must do all these movements slowly. When placing the pelvis back on the ground, be careful not to "swing over" and help yourself with your hands. During implementation of this exercise, breathe regularly and deeply.