How does water retention manifest in the body. What are the common causes of fluid buildup. Which remedies can alleviate water retention symptoms. When should you seek medical attention for edema.

Understanding Water Retention: A Comprehensive Overview

Water retention, medically known as edema, is a condition characterized by the accumulation of excess fluid in body tissues. This phenomenon can affect various parts of the body, including the legs, ankles, feet, face, and hands. While the human body is composed of 50 to 60 percent water, an imbalance in hydration levels can lead to fluid retention.

Edema can be caused by a variety of factors, ranging from simple lifestyle choices to more serious health conditions. Understanding the symptoms, causes, and remedies for water retention is crucial for maintaining overall health and well-being.

Recognizing the Symptoms of Water Retention

Water retention can manifest in several ways, often causing discomfort and affecting daily activities. Identifying these symptoms is the first step towards addressing the issue:

• Bloating, particularly in the abdominal area
• Swelling in the legs, feet, and ankles
• Puffiness in the abdomen, face, and hips
• Stiffness in the joints
• Fluctuations in weight
• Feeling heavier than usual
• Reduced mobility and agility

Can water retention cause visible changes in appearance? Indeed, one of the most noticeable signs of edema is swelling in affected areas, which can alter a person’s physical appearance and cause clothes to fit differently.

Common Causes of Fluid Buildup in the Body

Water retention can be triggered by various factors, some of which are benign, while others may indicate underlying health issues:

1. Extended periods of inactivity (e.g., long flights, sedentary jobs)
2. Excessive sodium consumption
3. Certain medications (e.g., chemotherapy drugs, pain relievers, blood pressure medications)
4. Heart failure
5. Deep vein thrombosis (DVT)
6. Pregnancy
7. Kidney disease
8. Cirrhosis of the liver
9. Hormonal fluctuations during menstrual cycles

Is prolonged sitting a significant contributor to water retention? Absolutely. Gravity tends to pull blood into the lower extremities when one remains seated or standing for extended periods, leading to fluid accumulation in these areas.

When Water Retention Signals Serious Health Concerns

While occasional fluid retention may not be cause for alarm, persistent edema could indicate more severe health conditions that require medical attention:

• Deep vein thrombosis (DVT)
• Uterine fibroids
• Heart failure
• Liver disease
• Kidney disease

It’s crucial to be aware of the symptoms associated with these conditions. For instance, DVT, a medical emergency, may present with pain, swelling, tenderness, and warm skin in the affected area, typically in the leg or arm.

Pulmonary Edema: A Distinct Form of Fluid Retention

Are all types of edema visible externally? Not necessarily. Pulmonary edema, characterized by fluid buildup in the lungs, manifests differently from typical water retention. Instead of visible swelling, it primarily causes shortness of breath, requiring immediate medical attention.

Effective Remedies and Treatments for Water Retention

Addressing water retention often involves treating its underlying cause. Depending on the severity and origin of the condition, various approaches may be recommended:

1. Diuretics to promote salt and water excretion through urine
2. Specific dietary supplements
3. Compression socks to improve circulation
4. Dietary modifications

For cases not stemming from serious health issues, several home remedies and lifestyle changes can help alleviate water retention:

Adopting a Low-Sodium Diet

Can reducing salt intake help combat water retention? Definitely. Limiting sodium consumption to no more than 2,300 milligrams per day can significantly reduce fluid retention. This involves avoiding processed and packaged foods, focusing on whole foods, and using herbs and spices instead of salt for flavoring.

Incorporating Potassium- and Magnesium-Rich Foods

Balancing sodium levels in the body is crucial for managing water retention. Foods high in potassium and magnesium can help achieve this balance:

• Bananas
• Avocados
• Tomatoes
• Sweet potatoes
• Leafy greens

Lifestyle Changes to Prevent Water Retention

Implementing certain lifestyle modifications can significantly reduce the likelihood of experiencing water retention:

1. Stay active during long flights or periods of sitting
2. Take regular breaks to walk and stretch if you have a sedentary job
3. Maintain proper hydration levels
4. Engage in regular physical exercise
5. Elevate your legs when resting
6. Wear loose, comfortable clothing

Does regular movement throughout the day help prevent fluid buildup? Indeed, frequent movement promotes blood circulation, reducing the risk of fluid accumulation in the lower extremities.

The Role of Hydration in Managing Water Retention

Contrary to what one might expect, staying well-hydrated can actually help prevent water retention. When the body is properly hydrated, it’s less likely to hold onto excess water as a protective measure.

How much water should one drink to maintain optimal hydration? While individual needs vary, a general guideline is to consume about 8 glasses (64 ounces) of water per day. However, factors such as climate, physical activity, and overall health can influence this requirement.

The Impact of Caffeine and Alcohol on Fluid Balance

Both caffeine and alcohol can act as diuretics, potentially leading to dehydration if consumed in excess. Moderation is key when it comes to these beverages, and it’s important to balance their intake with adequate water consumption.

Natural Remedies and Herbal Supplements for Edema

Several natural remedies and herbal supplements have been traditionally used to address water retention:

• Dandelion leaf extract
• Green tea
• Parsley
• Hibiscus
• Horsetail

While these natural remedies may offer some benefits, it’s essential to consult with a healthcare professional before incorporating them into your routine, especially if you have underlying health conditions or are taking medications.

The Potential of Essential Oils in Managing Edema

Can essential oils help alleviate water retention symptoms? Some aromatherapy enthusiasts suggest that certain essential oils, such as cypress, juniper berry, and grapefruit, may help improve circulation and reduce fluid retention when used in massage or added to bath water. However, scientific evidence supporting these claims is limited, and essential oils should be used cautiously and never ingested.

Exercise and Physical Activity: Key Factors in Fluid Balance

Regular physical activity plays a crucial role in maintaining proper fluid balance in the body. Exercise promotes blood circulation, stimulates the lymphatic system, and encourages the natural processes that help eliminate excess fluid.

What types of exercises are most effective for reducing water retention? Low-impact activities such as walking, swimming, and cycling can be particularly beneficial. Additionally, specific exercises targeting the affected areas, like leg lifts for lower limb edema, may help alleviate symptoms.

The Benefits of Yoga and Stretching

Yoga and gentle stretching exercises can improve circulation and lymphatic drainage, potentially helping to reduce water retention. Certain yoga poses, such as legs-up-the-wall pose and standing forward bend, are often recommended for their potential to alleviate edema symptoms.

Understanding the Connection Between Hormones and Water Retention

Hormonal fluctuations can significantly impact fluid balance in the body, particularly in women. Many women experience water retention as part of their menstrual cycle, typically in the days leading up to menstruation.

How do hormonal changes affect water retention? Estrogen and progesterone levels fluctuate throughout the menstrual cycle, influencing the body’s ability to regulate fluid balance. These hormonal shifts can lead to temporary fluid retention, often manifesting as bloating and swelling.

Hormonal Contraceptives and Edema

Some hormonal birth control methods may contribute to water retention as a side effect. This is typically due to the estrogen component in these contraceptives, which can influence fluid balance in the body. Women experiencing persistent edema while using hormonal contraceptives should consult their healthcare provider to discuss alternative options if necessary.

The Impact of Air Travel on Fluid Retention

Long-haul flights are notorious for causing temporary fluid retention, particularly in the legs and feet. This phenomenon is often referred to as “flight edema” and is caused by a combination of factors:

• Prolonged periods of sitting
• Reduced mobility
• Changes in cabin pressure
• Dehydration due to low humidity in the aircraft cabin

How can travelers minimize the risk of fluid retention during flights? Implementing the following strategies can help:

1. Stay hydrated by drinking plenty of water
2. Avoid alcohol and excessive caffeine consumption
3. Perform simple exercises in your seat, such as ankle rotations and calf raises
4. Walk up and down the aisle when it’s safe to do so
5. Wear compression socks or stockings
6. Choose an aisle seat for easier movement

The Role of Sleep and Rest in Managing Edema

Quality sleep and proper rest play a significant role in maintaining overall health, including fluid balance. During sleep, the body undergoes various restorative processes that can help regulate fluid levels and reduce inflammation.

Can sleep position affect water retention? Indeed, the way you sleep can influence fluid distribution in your body. Elevating your legs slightly while sleeping can help promote fluid drainage from the lower extremities, potentially reducing swelling in the legs and feet.

The Importance of a Consistent Sleep Schedule

Maintaining a regular sleep schedule helps regulate various bodily functions, including hormone production and fluid balance. Aim for 7-9 hours of quality sleep per night to support your body’s natural processes and potentially reduce the likelihood of experiencing water retention.

Dietary Considerations for Managing Fluid Retention

In addition to reducing sodium intake, certain dietary choices can help manage and prevent water retention:

• Increase fiber intake to promote healthy digestion and prevent constipation, which can contribute to bloating
• Consume foods rich in vitamin B6, such as poultry, fish, and potatoes, which may help reduce fluid retention
• Include foods high in omega-3 fatty acids, like salmon and flaxseeds, to help reduce inflammation
• Incorporate natural diuretic foods such as asparagus, pineapple, and cucumbers into your diet

Is there a specific diet plan that targets water retention? While no single diet plan is universally effective for everyone, focusing on whole, unprocessed foods and maintaining a balance of nutrients can help support overall fluid balance in the body.

The Role of Probiotics in Fluid Balance

Emerging research suggests that gut health may play a role in fluid retention. Probiotics, which support a healthy gut microbiome, may help reduce inflammation and improve overall fluid balance in the body. Consider incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet, or consult with a healthcare provider about probiotic supplements.

When to Seek Medical Attention for Water Retention

While mild, occasional fluid retention may not be cause for concern, certain situations warrant medical attention:

• Sudden or severe swelling, especially if it’s accompanied by pain or redness
• Swelling in only one limb, which could indicate a blood clot
• Persistent edema that doesn’t improve with home remedies
• Shortness of breath or chest pain, which could indicate pulmonary edema or heart issues
• Swelling accompanied by fever or other signs of infection

How do healthcare providers diagnose the cause of water retention? Diagnosis typically involves a combination of physical examination, medical history review, and potentially diagnostic tests such as blood work, urinalysis, or imaging studies, depending on the suspected underlying cause.

Medical Treatments for Chronic Edema

For individuals with chronic edema due to underlying health conditions, medical treatments may include:

1. Prescription diuretics
2. Compression therapy using specialized garments
3. Manual lymphatic drainage massage
4. In severe cases, surgical interventions to improve lymphatic drainage

It’s crucial to work closely with healthcare providers to develop an appropriate treatment plan tailored to the specific cause and severity of the edema.

The Psychological Impact of Chronic Water Retention

Chronic water retention can have significant psychological effects on individuals, potentially impacting self-esteem, body image, and overall quality of life. The visible swelling and discomfort associated with edema may lead to feelings of frustration, anxiety, or depression.

How can individuals cope with the emotional aspects of chronic edema? Developing a support network, practicing self-compassion, and focusing on overall health rather than appearance can be helpful strategies. Additionally, seeking support from mental health professionals or joining support groups for individuals with similar conditions can provide valuable emotional resources.

The Importance of Patient Education and Self-Management

Empowering individuals with knowledge about their condition and effective self-management techniques is crucial for long-term success in managing water retention. This may include:

• Learning to recognize early signs of fluid retention
• Understanding triggers and how to avoid them
• Developing a consistent routine for self-care and management techniques
• Keeping a journal to track symptoms, dietary intake, and effectiveness of various interventions

By taking an active role in their care, individuals can work more effectively with healthcare providers to manage their condition and improve their overall quality of life.

Remedies, Symptoms, Causes, and More

Water retention can be a common issue or a sign of a health condition. Some lifestyle changes can help reduce water retention when not caused by a serious health condition.

Water retention, known as edema, is swelling in parts of the body. You can experience water retention in the legs, ankles, or feet as well as the face and hands.

It’s caused by fluid buildup in body tissues.

Sitting for a long time during the workday or on plane flights, hormone changes during pregnancy, and even standing for too long can all cause this to happen. Your body is made up of 50 to 60 percent water. When your hydration level is not balanced, your body tends to hang onto that water.

However, some serious health issues also cause edema.

Depending on the cause, you may be able to help relieve edema by making changes to your diet or by avoiding sitting for long periods of time throughout the day. If it’s caused by other health conditions, doctors may be able to help manage the condition.

Keep reading to learn more about the symptoms and causes of edema, as well as how you may be able to prevent it.

Water retention may cause you to feel heavier than usual, and less nimble or active. Retaining excess water can also cause some noticeable symptoms.

Symptoms of water retention can include:

• bloating, especially in the abdominal area
• swollen legs, feet, and ankles
• puffiness of the abdomen, face, and hips
• stiff joints
• weight fluctuations

A number of factors can cause water retention. Some causes may be a sign of a severe health condition while others may not be serious.

Causes of water retention can include:

• Flying in an airplane. Changes in cabin pressure and sitting for an extended period of time may cause your body to hold onto water.
• Standing or sitting too long. Gravity keeps blood in your lower extremities. It’s important to get up and move around often to keep blood circulating. If you have a sedentary job, schedule time to get up and walk around.
• Consuming too much sodium. You may get too much sodium by using a lot of table salt or ingesting processed foods and soft drinks.
• Certain medications. Some medications cause water retention as a side effect. These can include:
  • chemotherapy treatments
  • over-the-counter (OTC) pain relievers
  • blood pressure medications
  • medications for Parkinson’s disease
  • certain hormonal birth control pills
• Heart failure. Heart failure, which occurs when the heart can’t pump blood effectively, can cause the body to retain water.
• Deep vein thrombosis (DVT). Leg swelling can be caused by DVT, which is a clot in a vein. This is considered a medical emergency.
• Pregnancy. The shift in weight during pregnancy can cause the legs to retain water if you are unable to move around regularly.
• Kidney disease. Advanced chronic kidney disease can cause water retention in the arms and legs. This happens when the kidneys are not able to filter excess fluids from the body, leading to buildup.
• Cirrhosis of the liver. When someone has cirrhosis, increased pressure in the liver and reduced production of proteins by the liver can lead to water retention.
• Menstrual changes and fluctuating hormones. The menstrual cycle may cause water retention.

Consistent water retention might be a symptom of a serious condition including:

• DVT
• uterine fibroids
• heart failure
• liver disease
• kidney disease

Medical emergency

DVT is a medical emergency. It happens when a blood clot forms in a deep vein typically in the leg or arm. Symptoms can include:

• pain
• swelling
• tenderness
• skin that feels warm to the touch

If you think you may be experiencing DVT, please call 911 or your local emergency services or go to your nearest hospital.

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While also a type of edema, pulmonary edema, or fluid buildup inside your lungs, would cause shortness of breath rather than visible swelling.

If your body doesn’t return naturally to its balanced state, you should seek medical help. Medical professionals typically treat edema by treating its cause.

A doctor can determine if you need any of the following to relieve your water retention:

• diuretics to help remove salt and water from the body through urine
• certain supplements
• compression socks
• diet changes

You may be able to treat and prevent water retention at home if it’s not caused by another health condition. However, treatment depends on the cause and may require diagnosis by a medical professional.

Remedies for water retention can include the following.

Follow a low salt diet

Try to limit your intake of sodium to no more than 2,300 milligrams per day. This means shopping the perimeter of the grocery store and not eating processed and packaged foods. Try adding spices instead of salt to flavor vegetables and lean proteins.

Eat potassium- and magnesium-rich foods

They will help balance out your sodium levels. Options can include:

• bananas
• avocados
• tomatoes
• sweet potatoes
• leafy vegetables, such as spinach

Take a vitamin B6 supplement

According to a 2020 study, vitamin B6 significantly helped with premenstrual symptoms like water retention.

Eat protein

Protein attracts water and keeps your body balanced. A special protein called albumin produced by the liver keeps fluid in the bloodstream and prevents it from leaking out and causing swelling.

Keep your feet elevated

Elevating your feet can help move the water upward and away from your lower extremities.

Wear compression socks or leggings

Compression socks are becoming more popular and easier to find. They are available at athletic clothing stores and many online sites.

Compression socks are made to fit tight. They may even feel a little uncomfortable at first. The purpose of compression apparel is to squeeze your legs and prevent fluid from accumulating.

Seek a doctor’s help if your problem persists

A doctor may prescribe a diuretic medication to make you urinate more.

You can live a healthy life if you naturally retain water. It’s a common health issue. Its side effects typically include feeling like you’ve gained weight and clothes fitting tighter than usual.

If you feel concerned about your symptoms, or if they start suddenly, consult with a doctor.

It’s best to follow a balanced diet and limit foods high in sodium. Keep a diary of what you’re doing and eating when you feel like you’re retaining extra water. This may help you pinpoint the causes.

Then you can make appropriate lifestyle changes to help prevent water retention or seek guidance from a medical professional.

Water retention is a common health issue that can be caused by a number of factors, including diet, menstrual cycles, and genetics. You can help relieve water retention by making some lifestyle changes.

If water retention persists, consult with a doctor who may prescribe medications.

14 Simple Ways to Break Through a Weight Loss Plateau

While weight tends to come off fairly rapidly at first, at some point, it seems as though your weight won’t budge. However, several strategies may help you begin to lose weight again.

Achieving your goal weight can be tough. The inability to lose more weight after initially-successful quick weight loss is known as a weight loss plateau or stall, which can be frustrating and discouraging.

Here are 14 tips to break a weight loss plateau.

1. Cut Back on Carbs

Research has confirmed that low-carb diets are extremely effective for weight loss.

In fact, one large review of 13 studies with follow-up lasting at least a year found that people who consumed 50 or fewer grams of carbs per day lost more weight than those following traditional weight loss diets (1).

Reducing your carb intake may help get your weight moving in the right direction again when you feel hopelessly stalled.

Whether carb restriction leads to a “metabolic advantage” that causes your body to burn more calories is a question that continues to be debated among nutrition and obesity experts.

Some controlled studies have found that very low-carb diets increase fat burning and promote other metabolic changes that favor weight loss, while other studies haven’t shown this effect (2, 3, 4, 5).

However, very low-carb diets have consistently been shown to reduce hunger and promote feelings of fullness more than other diets. In addition, they cause your body to produce ketones, which have been shown to reduce appetite (6, 7, 8).

This may lead you to unconsciously eat less, making it easier to begin losing weight again without hunger or discomfort.

Summary:

Research has found that low-carb diets help control hunger, provide feelings of fullness and promote long-term weight loss.

2. Increase Exercise Frequency or Intensity

Revving up your exercise regimen may help reverse a weight loss plateau.

This is because, unfortunately, your metabolic rate slows down as you lose weight.

One study including more than 2,900 people found that for every pound (0.45 kg) of weight they lost, they burned 6.8 fewer calories, on average (9).

As weight declines, the progressive reduction in metabolic rate can make continued weight loss extremely difficult.

The good news is that exercise has been shown to help counteract this effect.

Resistance training promotes the retention of muscle mass, which is a major factor influencing how many calories you burn during activity and at rest. In fact, resistance training seems to be the most effective type of exercise for weight loss (10, 11).

In a 12-week study, young, obese women who followed a low-calorie diet and lifted weights for 20 minutes daily experienced an average loss of 13 pounds (5. 9 kg) and 2 inches (5 cm) from their waistlines (12).

Other types of physical activity have also been shown to protect against a metabolic slowdown, including aerobic exercise and high-intensity interval training (HIIT) (13, 14, 15, 16).

If you’re already exercising, working out an extra 1–2 days per week or increasing the intensity of your workouts may help boost your metabolic rate.

Summary:

Performing exercise, especially strength training, can help offset the drop in metabolic rate that occurs during weight loss.

3. Track Everything You Eat

Sometimes, it may seem as though you’re not eating that much, yet you still have difficulty losing weight.

Overall, researchers have reported that people have a tendency to underestimate the amount of food they eat (17, 18).

In one study, obese people reported consuming about 1,200 calories per day. However, a detailed analysis of their intake over a 14-day period showed that they were actually consuming nearly twice that amount, on average (18).

Tracking your calories and macronutrients — protein, fat and carbs — can provide concrete information about how much you’re taking in. This will allow you to modify your diet if needed.

In addition, research suggests that the act of recording your food intake alone may enhance your weight loss efforts (19, 20).

Here’s a review of several user-friendly apps and websites to track your nutrient intake.

Summary:

Tracking your calorie and macronutrient intakes can provide accountability and help you see whether you need to make some dietary adjustments in order to begin losing weight again.

4. Don’t Skimp on Protein

If your weight loss has stalled, increasing your protein intake may help.

First, protein boosts metabolic rate more than either fat or carbs.

This has to do with the thermic effect of food (TEF), or increase in metabolism that occurs due to the digestion of food. Protein digestion boosts calorie burning by 20–30%, which is more than twice as much as fat or carbs (21).

In one study, healthy, young women followed diets that provided 30% or 15% of calories from protein on two separate days. Their metabolic rate increased twice as much after meals on the higher-protein day (22).

Second, protein stimulates the production of hormones, such as PYY, that help reduce appetite and make you feel full and satisfied (23, 24).

Moreover, maintaining a high protein intake can help protect against the loss of muscle mass and a drop in metabolic rate, both of which typically occur during weight loss (25, 26, 27).

Summary:

Increasing protein intake can help reverse a weight loss stall by boosting metabolism, reducing hunger and preventing muscle mass loss.

5. Manage Stress

Stress can often put the brakes on weight loss.

In addition to promoting comfort eating and triggering food cravings, it also increases your body’s production of cortisol.

Cortisol is known as the “stress hormone. ” While it helps your body respond to stress, it can also increase belly fat storage. What’s more, this effect seems to be stronger in women (28, 29).

Therefore, producing too much cortisol can make weight loss very difficult.

It may seem as though you have little control over the stress in your life, but research has shown that learning to manage stress can help promote weight loss (30, 31).

In one eight-week study of 34 overweight and obese women, a stress-management program that included muscle relaxation and deep breathing led to an average weight loss of 9.7 pounds (4.4 kg) (31).

Summary:

The increased cortisol production that’s associated with stress can interfere with weight loss. Stress-reduction strategies may help promote weight loss.

6. Try Intermittent Fasting

Intermittent fasting has become very popular recently.

It involves going for long periods of time without eating, typically between 16–48 hours.

The practice has been credited with promoting the loss of body fat and weight, in addition to other health benefits.

A review of several intermittent fasting studies found that it led to a 3–8% weight loss and 3–7% decrease in waist circumference within 3–24 weeks (32).

Alternate-day fasting is a form of intermittent fasting in which people alternate between eating very few calories on one day and as much as they want the next.

One review found that this way of eating helped protect against muscle mass loss more than daily calorie restriction (33).

To learn about six different methods of intermittent fasting, read this article.

Summary:

Intermittent fasting may help you consume fewer calories, maintain muscle mass and preserve your metabolic rate during weight loss.

7. Avoid Alcohol

Alcohol may be sabotaging your weight loss efforts.

Although one alcoholic drink (4 ounces of wine, 1. 5 ounces of hard liquor or 12 ounces of beer) contains only around 100 calories, it provides no nutritional value. In addition, many people have more than one drink at a sitting.

Another problem is that alcohol loosens inhibitions, which may lead you to overeat or make poor food choices. This may be especially problematic for those trying to overcome impulsive food-related behaviors.

One study of 283 adults who completed a behavioral weight loss program found that reducing alcohol intake led to a reduction in overeating and greater weight loss among those with high levels of impulsivity (34).

What’s more, research has shown that alcohol suppresses fat burning and may lead to belly fat accumulation (35).

If your weight loss has stalled, it may be best to avoid alcohol or only consume it occasionally in small amounts.

Summary:

Alcohol may interfere with weight loss by providing empty calories, making it easier to overeat and increasing belly fat storage.

8. Eat More Fiber

Including more fiber in your diet may help you break through a weight loss plateau.

This is especially true for soluble fiber, the type that dissolves in water or liquid.

To begin with, soluble fiber slows down the movement of food through your digestive tract, which can help you feel full and satisfied (36).

Although research suggests that all types of fiber may be beneficial for weight loss, a large review of several studies found that a soluble fiber known as viscous fiber was most effective at keeping appetite and food intake under control (36, 37).

Another way that fiber may aid weight loss is by decreasing the number of calories you absorb from other foods.

Based on a study analyzing calorie absorption among diets with varying amounts of fiber, researchers estimated that increasing daily fiber intake from 18 to 36 grams could lead to 130 fewer calories being absorbed from mixed meals (38).

Summary:

Fiber promotes weight loss by slowing the movement of food through your digestive tract, decreasing appetite and reducing the number of calories your body absorbs from food.

9. Drink Water, Coffee or Tea

While sugary beverages lead to weight gain, some beverages may help reverse a weight loss stall. Studies have found that plain water can boost metabolism by 24–30% for 1.5 hours after drinking a 17-ounce (500-ml) serving (39, 40).

This may translate into weight loss over time, especially in those who consume water before meals, which may help reduce food intake.

In a 12-week study of older adults who followed a weight loss diet, the group who consumed one serving of water before meals lost 44% more weight than the non-water group (41).

Coffee and tea may also benefit your weight loss efforts.

These beverages typically contain caffeine, which has been shown to increase fat burning and boost metabolic rate by up to 13%. However, these effects seem to be strongest in lean individuals (42, 43, 44, 45).

In addition, green tea contains an antioxidant known as EGCG (epigallocatechin gallate), which was found to boost fat burning by 17% in one study (43).

Moreover, research suggests that consuming caffeinated beverages can significantly enhance the metabolism-boosting, fat-burning effects of exercise (46, 47).

Summary:

Drinking water, coffee or tea can help boost your metabolic rate and assist with weight loss. Caffeine and EGCG have been shown to promote fat burning.

10. Spread Protein Intake Throughout the Day

When it comes to protein, it’s not just your total intake for the day that matters.

Consuming protein throughout the day provides you with several opportunities to boost your metabolism through the thermic effect of food (TEF).

There’s also mounting research showing that eating protein at every meal is beneficial for weight loss and muscle mass retention (48, 49).

Experts in protein metabolism recommend that adults consume a minimum of 20–30 grams of protein per meal, based on three meals per day (49).

Here is a list of 20 delicious, high-protein foods that can help you meet this goal.

Summary:

To boost your metabolic rate and promote weight loss, include at least 20 grams of protein at each meal.

11. Get Plenty of Sleep

Sleep is extremely important for good mental, emotional and physical health.

It’s also becoming clear that not getting enough sleep can lead to weight gain by lowering your metabolic rate and altering hormone levels to drive appetite and fat storage (50, 51, 52, 53).

In fact, not getting enough sleep may be a contributing factor in cases of stalled weight loss.

One study found that healthy adults who slept four hours per night for five nights in a row experienced an average 2.6% decrease in resting metabolic rate, which returned to their baseline levels after they slept for 12 hours (53).

To support weight loss and overall health, aim for 7–8 hours of sleep per night.

Summary:

Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage.

12. Be as Active as Possible

Although working out is important, other factors also influence the number of calories you burn each day.

For example, your metabolic rate increases in response to fidgeting, changing posture and similar types of physical activity.

These types of activity are known as non-exercise activity thermogenesis, or NEAT.

Research has shown that NEAT can have a major impact on your metabolic rate, although the amount varies significantly from person to person (54, 55, 56).

One study found that compared to lying down, people’s metabolic rates increased by an average of 54% when fidgeting while seated and a whopping 94% when fidgeting while standing (57).

An easy way to increase your NEAT is by standing up more often, including using a standing desk.

Another study found people who stood rather than sat during the afternoon portion of their workday burned nearly 200 additional calories, on average (58).

Summary:

Increasing your daily non-exercise physical activity can help boost your metabolic rate and promote weight loss.

13. Eat Vegetables at Every Meal

Vegetables are the ideal food for weight loss.

Most vegetables are low in calories and carbs, high in fiber and loaded with beneficial nutrients.

In fact, studies have found that diets that include lots of vegetables tend to produce the greatest weight loss (59, 60).

Unfortunately, many people don’t get enough of these weight loss friendly foods.

However, it’s easy to add a side of cooked or raw greens, tomatoes or other veggies at any meal, including breakfast.

Here is a list of healthy, low-carb vegetables to include at mealtimes.

Summary:

Vegetables are loaded with important nutrients, yet low in calories and carbs. Including them at every meal may help you reverse a weight loss plateau.

14. Don’t Rely on the Scale Alone

When trying to lose weight, hopping on the scale is likely part of your daily routine.

However, it’s important to realize that the scale reading may not accurately reflect your progress, such as changes in your body composition.

Rather than weight loss, your goal is actually fat loss. If you’re working out regularly, you may be building muscle, which is denser than fat and takes up less room in your body.

So if the scale weight isn’t moving, you could be building muscle and losing fat, yet maintaining a stable weight.

In addition, you may retain water for a number of reasons, including your dietary choices. However, the most common reason involves changes in hormone levels that affect fluid balance, particularly in women (61).

Fortunately, there are several strategies you can take to help lose water weight.

Also, instead of focusing solely on the number on the scale, assess how you feel and how your clothing fits. It’s also a good idea to measure yourself on a monthly basis to help keep yourself motivated when your weight loss seems to have stalled.

Summary:

Your scale weight may not reflect a loss of body fat, especially if you work out or experience fluid retention. Evaluate how you feel, how your clothes fit and whether your measurements have changed instead.

The Bottom Line

Weight loss plateaus can be frustrating and demoralizing.

However, they are a normal part of the weight loss process. In fact, nearly everyone experiences a stall at some point on their weight loss journey.

Fortunately, there are several strategies you can take to begin losing weight again and safely achieve your goal weight.

Premenstrual syndrome: modern methods of prevention and treatment | Zaidieva Z.S., Prozorov V.V., Yakunina N.A.

Premenstrual syndrome: modern methods of prevention and treatment

08 February 2007

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• Yakunina N.A.

For citation: Zaidieva Z.S., Prozorov V.V., Yakunina N.A. Premenstrual syndrome: modern methods of prevention and treatment. breast cancer. 2007;3:166.

Premenstrual syndrome (PMS) is a common pathology, the pathogenesis and etiology of which is still not clear enough. This is a complex pathological symptom complex that occurs during premenstrual days and manifests itself in neuropsychic, vegetative-vascular and metabolic-endocrine disorders. Symptoms of PMS occur 2-10 days before the onset of menstruation and disappear in its first days or immediately after the end. The frequency of PMS varies widely and ranges from 25 to 90%.

The clinical manifestations of PMS are characterized by great diversity. However, despite many attempts to define diagnostic criteria for this condition, they are still poorly developed.
There are 4 subtypes of PMS:
• Symptoms of nervous tension – irritability, anxiety.
• Symptoms associated with vegetative-endocrine disorders – headaches, increased appetite, palpitations, dizziness, fainting.
• Symptoms resulting from fluid retention in a woman’s body – a feeling of weight gain, pastosity of the legs, face, breast engorgement and bloating.
• Symptoms that are a reflection of neuropsychic changes – depression.
M.N. Kuznetsova distributed symptoms into 3 groups to assess PMS:
• Symptoms resulting from neuropsychiatric disorders (irritability, depression, tearfulness, aggressiveness).
• Symptoms that reflect vegetative-vascular disorders: headache, dizziness, nausea, vomiting, pain in the heart, tachycardia, a tendency to change blood pressure (BP).
• Symptoms characteristic of metabolic and endocrine disorders: engorgement of the mammary glands, swelling, flatulence, itching, chilling and chills, memory loss, vision, thirst, shortness of breath, fever.
V.P. Smetnik, depending on the clinical picture, distinguishes 4 clinical forms of PMS – neuropsychic, edematous, cephalgic, crisis.
The neuropsychic form of PMS is characterized by a predominance of symptoms such as irritability, depression, weakness, tearfulness, and aggressiveness.
In the edematous form of PMS, symptoms such as engorgement and soreness of the mammary glands, swelling of the face, legs, fingers, bloating, irritability, weakness, itching of the skin, increased sensitivity to odors, and sweating predominate. There is fluid retention up to 500-700 ml.
The cephalgic form of PMS is characterized by a predominance of headache, irritability, nausea, vomiting, increased sensitivity to sounds and smells, and dizziness in the clinical picture. Every third patient has depression, pain in the region of the heart, sweating, numbness of the hands, engorgement of the mammary glands, edema with positive diuresis.
In the crisis form of PMS, sympathoadrenal crises are observed. They begin with an increase in blood pressure, a feeling of pressure behind the sternum and the appearance of a fear of death. Accompanied by coldness, numbness of the extremities and palpitations, with an unchanged ECG. They end with copious urination.
Atypical forms of PMS include vegetative-dosovarial myocardial dystrophy, hyperthermic, ophthalmoplegic form of migraine, hypersomnic form, cyclic severe allergic reactions (up to Quincke’s edema), ulcerative gingivitis and stomatitis, cyclic bronchial asthma, indomitable vomiting, iridocyclitis, etc.
The highest frequency and severity of the crisis and cephalgic forms of PMS are observed in the transitional period of a woman’s life, at 16-19 and at 25-34 years the highest frequency of the neuropsychic form of PMS is noted, and at 20-24 years – edematous.
The hormonal theory is the most common. It is based on a violation of the ratio of estrogens and progestogens in favor of the former. Under the influence of estrogens, the secretion of angiotensinogen by the liver, a protein that is a precursor of angiotensin II, increases. A high level of angiotensin II increases the production of aldosterone, which, in turn, leads to fluid retention in the body and edema. Estrogens stimulate the zona glomeruli of the adrenal glands, resulting in increased secretion of aldosterone. Estrogens can accumulate in the limbic system and lead to the development of neuropsychiatric symptoms in PMS.
Excess estrogen leads to hypokalemia and hypoglycemia, hence heart pain, fatigue and physical inactivity. Progesterone has a natriidiuretic effect, mainly due to the inhibition of tubular reabsorption and an increase in cellular filtration. With a lack of progesterone, fluid retention in the body increases. However, there are data from studies in which no changes in the function of the corpus luteum were noted, on the contrary, the maximum manifestation of the syndrome was noted at the time of its high concentration. The researchers concluded that, perhaps, the cause of some cases of PMS may be not low, but high levels of progesterone in the 2nd phase of the cycle. Progesterone delays the onset of menstrual bleeding and leads to an increase in the days of PMS symptoms.
Theory of water intoxication. This theory is based on a violation of water-salt metabolism. Fluid retention in the 2nd phase of the menstrual cycle is also observed in the norm, and with PMS it increases significantly. This is due to changes in the renin-angiotensin-aldosterone system that occur during PMS, which lead to the development of edema.
Discomfort, nausea, pain and bloating are often manifestations of local angioedema of the intestine. The mammary gland during the menstrual cycle increases by 100 ml, starting from the moment of ovulation and reaching a maximum by the 1st day of menstruation. Before menstruation, there is an increase in blood flow, an increase in the fluid content in the connective tissue, the development of interlobular edema, and expansion of the interlobular ducts, which leads to an increase in the mammary gland.
Headache is also common with PMS. There is evidence that this is the result of excessive hydration. Thus, most authors believe that headache is the result of increased intracranial pressure and the appointment of drugs that increase diuresis brings relief to women with PMS.
The theory of hyperadrenocortical activity and aldosterone increase. Estrogens increase plasma renin levels, possibly as a result of increased protein (angiotensinogen) synthesis by the liver, which increases the activity of renin and angiotensin II, leading to increased production and release of aldosterone. Unlike estrogens, progesterone does not increase the concentration of renin in the blood plasma, however, it can induce an increase in its activity, resulting in increased secretion of aldosterone and its excretion. Thus, in primary aldosteronism, sodium is reabsorbed in the renal tubules with loss of potassium, calcium, and fluid accumulation in the tissues, and progesterone is an aldosterone antagonist, and secondary hyperaldosteronism may develop if it is insufficient.
Avitaminosis. The development of PMS may also be associated with the presence of beriberi in the 2nd phase of the cycle. Vitamin B is involved in the regulation of estrogen metabolism, and also normalizes the production of monoamines by the brain, which leads to a decrease or disappearance of PMS symptoms. Vitamin B6 has been found to act as a coenzyme (pyrodoxal phosphate) in the final step in the biosynthesis of dopamine and serotonin. Aberrant metabolism of these monoamines can cause dysfunction of the GPT–GP system and lead to changes in mood and behavior. An excess of estrogens can lead to a lack of vitamin B6, both as a result of a violation of its redistribution in tissues, and as a result of stimulation of liver enzymes that bind vitamin B6. Estrogen-induced deficiency of pyrodoxal phosphate (vitamin B6) leads to a decrease in the synthesis of serotonin from tryptophan, which is the cause of depression in both women using combined estrogen-gestagen-containing contraceptives (COCs) and in women with PMS. Vitamin A also has a normalizing effect on estrogen metabolism due to its hypothyroid, antiestrogenic and diuretic effects. However, to date, the effectiveness of vitamin therapy is only an assumption and a hypothesis. The role of vitamins in hormonal metabolism has yet to be proven. It is possible that with PMS there is a cyclic beriberi. A number of researchers attach great importance to magnesium deficiency as a causal factor in the development of PMS. Magnesium deficiency can lead to a selective deficiency of dopamine in the brain, which explains the symptoms of anxiety and irritability. Magnesium deficiency causes hypertrophy of the glomerular zone of the adrenal cortex, leading to an increase in the secretion of aldosterone, which can explain the symptom of fluid retention in the body.
According to doctors from the United States, PMS, which is expressed in a rapid change in mood, tension, dizziness, headaches and other symptoms, can be caused by a lack of calcium in the body.
Vitamins B, B6, A, magnesium, ascorbic acid and zinc seem to play a large role in the pathogenesis of PMS, since these factors cause prostaglandin E1 deficiency. Violation of the synthesis of prostaglandins in the organs of a woman (brain, mammary glands, gastrointestinal tract, kidneys, reproductive system) can contribute to the appearance of symptoms such as depression, irritability, nervousness, mastalgia, pain and bloating, fever, etc. It is known that that PgE1 and E2, synthesized from fatty acids, stimulate the synthesis of progesterone by the ovaries. With their insufficiency, inadequate synthesis of progesterone is observed, which leads to hyperestrogenism and the development of PMS.
Some researchers play an important role in the pathogenesis of PMS to increase prolactin in the 2nd phase of the cycle. This increase may be of importance in the disturbance of the psyche and contributes to fluid retention in the body. However, many researchers have not identified an increase in prolactin in the 2nd phase of the cycle. Perhaps, in this situation, increased tissue sensitivity to its normal level plays a role in the development of PMS. It has been proven that estradiol affects the activity of neurons and the concentration of neurotransmitters in the brain.
Estrogens affect the activity of monoamine oxidase (MAO). This enzyme is involved in the oxidation of biogenic amines such as norepinephrine, epinephrine, serotonin, and dopamine. Epinephrine causes nausea, increased levels of serotonin – nervous tension, insomnia, palpitations, impaired attention. It is believed that dopamine disturbs the balance of these 3 amines, causing mental disorders.
In severe depression, there is a pronounced decrease in serotonin metabolism. The manifestation of suicidal attempts and aggression in women in the premenstrual period is associated with a change in the level of serotonin in the cerebrospinal fluid. It is believed that there is an optimal level of serotonin and its change in the direction of increase or decrease leads to aggression or depression. Fluid retention in the body is also associated with the influence of serotonin. The absorbed fluid is partly controlled by the renin-angiotensin system. When this system is activated, serotonin levels rise. In turn, it controls the renin-angiotensin system through feedback.
In recent years, in the pathogenesis of PMS, much attention has been paid to the peptides of the intermediate lobe of the pituitary gland: a-melanostimulating hormone and endogenous opioid peptides – endorphins. Endogenous opioid peptides b-endorphin and enkephalin are found not only in the cerebral cortex and pituitary gland, but also in other tissues of the body, including the adrenal glands, pancreas and gastrointestinal tract. Endorphins inhibit the secretion of luteal hormone (LH) and stimulate the release of prolactin by reducing dopamine activity. Endorphins, by inhibiting central biogenic amines, can cause changes in mood, behavior, increased appetite and thirst. Breast engorgement, fluid retention, constipation, and bloating may result from endorphin-induced increases in prolactin, vasopressin, and their inhibitory effect on PgE1 in the gut.
Endogenous hormonal allergy. There is also an allergic theory that PMS is the result of hypersensitivity to endogenous progesterone.
At the beginning of the last century, there were attempts to provide evidence that premenstrual urticaria is the result of an increased sensitivity of the body to a certain substance that appears in the blood during the premenstrual period. It has been proven that urticaria can be reproduced in women by the administration of serum from PMS patients. With subcutaneous repeated administration of serum to women with PMS, desensitization and improvement in symptoms can be achieved. A large number of supporters has a theory of psychosomatic disorders leading to PMS. At the same time, it is believed that somatic factors play a primary role, and mental ones follow the biochemical changes resulting from changes in hormonal status.
The presence of many psychosomatic symptoms in PMS creates the need for further development of this hypothesis. Cyclic behavioral changes in women with PMS are based on subconsciously expressed psychogenic causes. Proponents of the psychosomatic theory report the effectiveness of psychotherapy, antidepressants, and sedatives in the treatment of PMS.
Thus, there are a huge number of different theories that explain the development of PMS. However, none of these theories can be considered completely correct. Most likely, the etiology of PMS is multifactorial.
According to modern medical classifications, 4 types of this syndrome are distinguished, depending on the predominance of one or another hormonal instability.
In the first option, with high estrogen and low progesterone, mood disturbances, increased irritability, restlessness and anxiety come to the fore.
The second option, with an increase in prostaglandins, is characterized by an increase in appetite, headaches, fatigue, dizziness, gastrointestinal disorders.
The third option, with an increase in the level of androgens, is manifested by tearfulness, forgetfulness, insomnia, and a steadily lowered mood.
In the fourth variant, with increased release of aldosterone, nausea, weight gain, swelling, discomfort in the mammary glands are observed.
It should be noted that in most cases there are disorders characteristic of different variants, so we can only talk about the predominance of the symptoms of one or another hormonal imbalance. Regardless of the form of PMS, relative or absolute hyperestrogenism is common to all clinical groups of patients. The basis of the diagnosis is the cyclic nature of the appearance of pathological symptoms.
It should be borne in mind that during the premenstrual days, the course of most existing chronic diseases worsens, which is often mistakenly regarded as PMS.
The insufficiently studied pathogenesis and variety of clinical manifestations of PMS have led to a variety of therapeutic agents in the treatment of this pathology, since clinicians recommend one or another type of therapy based on their own interpretation of the pathogenesis of PMS.
Pathogenetic therapy should combine measures aimed at the most pronounced manifestations of disorders in the hypothalamus. A rational treatment regimen includes psychotherapy, rational nutrition, exercise therapy, the use of tranquilizers, antidepressants, vitamins A, B, C and sex hormones.
Treatment of patients with PMS begins with psychotherapy. Such manifestations of PMS as irritability and mood swings, depression, from which either the woman herself or her relatives suffer, can be corrected using methods of psycho-emotional relaxation or stabilizing behavioral techniques.
We need advice about the mode of work and rest, diet. Compliance with the principles of the diet involves eating high-fiber foods. Physiotherapy is quite effective. When contacting a medical and physical education dispensary, a woman can be offered a special program, such as therapeutic aerobics, in combination with hydrotherapy – a variety of hydrotherapy and massage techniques. In connection with absolute or relative hyperestrogenism, gestagen therapy is indicated. Based on the fact that PMS occurs during ovulatory cycles, the use of COCs is possible. Due to the frequent increase in the level of serotonin and histamine, antihistamines are prescribed at night every day for 2 days before the condition worsens, including the 1st day of menstruation.
In order to improve the blood supply and energy processes of the brain, the use of nootropil, aminolone is shown from the 1st day of the cycle for 2-3 weeks. 2–3 cycles.
Given the increase in the level of aldosterone in patients with edematous PMS, as a diuretic, we can recommend an aldosterone antagonist – spironopactone, the diuretic effect of which is moderately pronounced and manifests itself on the 2-5th day of treatment. The drug is prescribed 4 days before the onset of symptoms of PMS, 25 mg 2 times a day before the onset of menstruation.
Vitamin therapy is used. Vitamins A and E are applied every other day – 15 intramuscular injections of vitamins E and A. The appointment of magnesium, B6 or the appointment of metabolic therapy can be effective.
With emotional lability from the 10th day of the menstrual cycle, psychotropic drugs are prescribed: neuroleptics and tranquilizers. Antidepressants (serotonin reuptake inhibitors) may be effective.
In the treatment of patients with PMS, along with psychotropic drugs, vegetotropic drugs are widely used, since the clinical manifestations of the disease are realized through vegetative segmental apparatuses. We carried out a comprehensive study of autonomic disorders in patients with premenstrual syndrome and an assessment of the therapeutic efficacy of Afobazole, as a drug with pronounced vegetotropic activity for their correction.
Afobazole is not a benzodiazepine receptor agonist, which is an innovative component of its mechanism of action. At the same time, it prevents the development of membrane-dependent changes in the GABA-benzodiazepine receptor complex, observed during the formation of anxiety and emotional stress reactions and leading to a decrease in the availability of the benzodiazepine receptor site to the corresponding ligand.
Afobazole has a combination of distinct anxiolytic, vegetostabilizing and moderately pronounced activating properties. The anxiolytic effect of Afobazole is not accompanied by hypnosedative effects (sedative effect is detected in Afobazole at doses 40-50 times higher than the ED50 for an anxiolytic effect). The drug has no muscle relaxant properties, a negative effect on memory and attention. With its use, drug dependence is not formed and withdrawal syndrome does not develop, which makes it possible to attribute this drug to over-the-counter drugs. The therapeutic effect of Afobazole begins to appear from the first days of treatment.
Therapy with Afobazol is practically not accompanied by side effects, which can be observed very rarely in the form of headache and nausea, are slightly expressed, do not require special medication correction, drug withdrawal and pass on their own. It should be especially noted that the drug does not cause sedation, which allows patients to maintain their usual activity and contributes to their high compliance. In this regard, Afobazole (unlike benzodiazepines) can be used in people whose professional activities require the preservation of attention and memory functions, including when driving a car.
An important feature of Afobazol is the lack of properties in the drug that determine the development of the “withdrawal” syndrome with a sharp cessation of treatment. This distinguishes Afobazole from traditional anxiolytics, benzodiazepines.
In order to identify the effectiveness of Afobazole for the correction of autonomic disorders in all patients with PMS, the drug was prescribed as monotherapy for a 4-week course (10 mg 3 times a day).
Analysis of the results of the study showed that in patients with PMS, as the severity of the disease increased, the state of the initial vegetative tone in the 1st phase of the menstrual cycle in most cases was represented by its extreme variants – severe parasympathicotonia and sympathicotonia, which are responsible for many clinical manifestations of this disease.
With initial normotonia, sympathicotonia or mixed vegetative tone, treatment with Afobazole was quite effective without prior preparation with sympathomimetics. With sympathicotonia, the mechanisms of increased activity of the sympathetic-adrenal system and the sensitivity of adrenergic receptors predominate, therefore, the most positive positive clinical effect was observed during treatment with Afobazol. Therefore, in order to optimize the treatment process, it is necessary to take into account the functional state of the ANS for the individual selection of combinations of vegetative correctors.
The maximum effect is achieved by the end of 4 weeks of treatment and persists in the post-therapeutic period, on average 1-2 weeks. Especially shown is the use of the drug in persons with predominantly asthenic personality traits in the form of anxious suspiciousness, uncertainty, increased vulnerability and emotional lability, a tendency to emotional stress reactions.
Thus, the use of the selective non-benzodiazepine tranquilizer Afobazol is pathogenetically determined in the treatment of patients suffering from various psycho-vegetative manifestations of autonomic dystonia syndrome, including patients with PMS. Being a pronounced anti-anxiety agent, devoid of the side effects of many tranquilizers, the drug reduces mental and somatic (vegetative) manifestations of anxiety, which improves the quality of life of patients, increases their adaptive capacity and stress resistance.

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Water retention in the body – Article

These days, water retention has more to do with our lifestyle and unhealthy diet. In certain cases, tests and medical attention may be required.

The most common causes are excessive consumption of salt and alcohol, hormonal imbalances or poor lifestyle choices.

1. Drink enough water

Drink water whenever you feel thirsty. Don’t put it off for another time. Always keep water on hand and carry a water bottle with you wherever you go.

Drink at least 8 glasses of filtered water every day, whether you’re thirsty or not. Sometimes we don’t recognize the thirst signal and mistake it for hunger. Drinking water is not only a remedy for water retention, but also other useful properties. Watch your urine. If it’s yellow and thick, or if you don’t urinate much during the day, your body needs water. Your urine should be clear. If you’re feeling weak, dizzy, cramping, headaches, and dry mouth for no apparent reason, it could be dehydration.

2. Limit your salt intake

High salt intake leads to sodium and therefore water retention in the body. When you eat salt, your body tries to dilute it by holding water around your cells, and in the process delivers more water into your bloodstream. This not only increases the amount of water in your body, but also leads to other complications.

The heart has to deal with excess fluid in the blood vessels. This can occur by increasing blood pressure, which increases the risk of heart disease and stroke. Also, when you eat more salt, your body excretes more calcium in the urine, which can lead to osteoporosis and decreased bone density. Thus, it is wise to reduce your salt intake, not only to treat water retention, but also to prevent other health complications.

3. Increase your intake of potassium-rich foods.

The fluid-regulating action of the kidneys is based on the dual pumping action of sodium and potassium: sodium draws water into the body and potassium helps to excrete it. Potassium is an important mineral that is necessary for the proper functioning of cells, tissues, organs of the body and helps to eliminate fluid retention. Maintain the right balance by eating foods rich in potassium and magnesium. Eat more bananas – they are rich in potassium, which helps eliminate fluid retention.

It also helps to stimulate the kidneys so they can flush waste along with excess salt from the body. Potassium deficiency can lead to water retention, causing swelling and weight gain.

4. Regular sports

Exercise has been shown to reduce water retention by flushing out water and salt through sweating, rapid breathing, and increased urine flow.

You can also try the following exercise: point your toes down and then lift them as high as you can to pump up the calf and foot muscles.

5. Don’t take too hot showers

Swelling may occur because the heat of the environment causes your blood vessels to naturally dilate. Avoid long and excessively hot baths, hot showers and saunas. The body is also less efficient at removing fluid from tissues during the summer months. Be aware if you get sunburned, the skin retains fluid and swells up in response to the sunburn.

6. Wear compression stockings.

When our veins are damaged and struggle to carry blood back to the heart against gravity, fluid can get trapped in our feet and legs.