Below we go into detail within some of these tips to prevent fluid retention.
Do physical exercise to activate the metabolism
Any sport helps to activate the metabolism and thereby stimulates the functioning of the circulatory system, key in fluid retention. The most recommended exercises are aerobics such as running, cycling, swimming and, of course, walking, climbing stairs being especially useful.
It is important to do physical exercise regularly, dedicating at least 30 minutes to an hour a day, but not only that, but we must also focus on our daily habits, especially at work and rest. The legs are generally one of the most problematic areas and, therefore, one of the best ways to reduce edema is to keep the legs elevated. Therefore, avoid sitting for very long periods of time. Every half hour or forty-five minutes you should get up and walk for a few minutes.
Avoid foods that cause fluid retention
Diet is essential to avoid or alleviate fluid retention. We remind you that there are several components in the diet that you should avoid:
- It is important to reduce or eliminate salt since it “attracts” water creating a direct relationship: the more salt you consume, the more water will be retained. For many, it is somewhat complicated, especially in certain foods such as meats or stews. To remedy this, that the meals remain attractive, you can use aromatic herbs, spices, lemon, or vinegar among others.
- As we already mentioned, another important point is the reduction of sodium to avoid fluid retention. The key is to use mainly fresh foods since processed foods are a very important source of sodium.
- Special attention must be paid to many drinks, even water. Some mineral waters, for example, have a very high sodium content and are therefore detrimental to a fluid retention diet. As its components appear on the label, consume only those that have less than 50 mg/liter.
- This extends to sugary, carbonated, even isotonic or energy drinks that seek to recover mineral salts and that include sodium among their components. Natural juices and herbal teas are excellent alternatives.
Increase your diet of fruits and vegetables. These help to hydrate us and some such as pineapple or asparagus have diuretic effects. Legumes and fresh meat and fish are also recommended. The recommendation extends to dairy, where milk, yogurts, and fresh cheeses can be consumed without problem, and those cheeses that are cured and semi-cured should be avoided.
It is also important to consider the way you process food. It is advisable to do it in papillote or steamed since the food is cooked in its own juice and preserves all its flavor. Dry cooking methods are also suitable, such as the oven or cooking the grill, and both help us to enhance the flavor. Other alternatives are stews and stews. On the contrary, when boiling food, the aromatic substances are diluted in the water and their flavor is lost, making them less attractive by not using salt. Fluid retention is not an aesthetic problem, the most relevant thing is to stay healthy, for all this do not hesitate to go to a specialist, who will advise you and determine the most appropriate measures to solve this problem so common.