One of the most common things in our increasingly tumultuous and stressful daily lives, and without a doubt, one of the most unpleasant, is that terrible feeling of swelling which, in addition to discomfort, makes our clothes feel tighter, that is, it feels like we’ve gained a few extra pounds, and – let’s face it – that’s everything we don’t need!
O swelling It can appear on the legs, ankles, feet, hands and belly, causing unnecessary discomfort, but the good news is that it can be controlled, all it takes is just a few – always welcome – changes in your diet.
However, before anything else, this fluid retention must be investigated to be treated appropriately, generally starting with a change in diet, however, there can be many causes, from circulatory, hormonal, kidney, heart, liver problems, as well as thyroid dysfunctionamong many others.
How to identify if you suffer from fluid retention? Very simple, just a simple test, which you can do yourself: first press, with your fingers, some areas such as legs, shins and feet, and observe if a groove or depression forms, well, in case of edema, the mark will remain of the finger in place and it will take time to return to normal. Another thing, pay attention if your feet tend to swell a lot to the point that shoes and socks feel tight throughout or at the end of the day, or if you are waking up with your eyelids or even your face swollen. If so, you are definitely retaining fluid.
See below the foods that contribute to bloating and those that help combat this problem:
Avoid:
– Foods low in fiber: impair the formation of feces and water absorption, leading to constipation and fluid retention.
– Fried food: they impair stomach emptying and consequently the entire digestion process, which includes the absorption and elimination of water through urine and feces, worsening bloating.
– Processed foods: rich in dyes, preservatives and sodium, they increase fluid retention due to excess sodium and chemical substances and soft drinks are on this list, as they are rich in sodium and promote fluid retention.
– Alcoholic beverages: They interfere with some biochemical processes of glucose in the blood and the absorption of water by the kidneys, thus increasing edema.
Bet on them:
– Integral rice – reduces the absorption of fat by the body, is rich in fiber, which cleans the intestine.
– Oat bran– Its fibers improve intestinal transit, helping to clean the intestines, as well as prolonging the feeling of satiety
– Cabbage – helps cleanse the body, especially the intestine, in addition to protecting the liver from the harmful effects of alcoholic beverages.
– Lettuce– reduces excess liquid, which causes swelling.
– Carrot– Eliminates excess fluid in the body.
Pineapple- facilitates the digestion of foods rich in protein (meat, fish, chicken). And its fibers increase satiety.
– Watermelon– deflates and cleanses the body.
– Kiwi– in addition to cleaning the body, the minerals it contains (calcium, magnesium, potassium) reduce swelling and the fibers stimulate the intestine.
– Mel – balances blood pH and sugar levels
Well, to put an end to this problem once and for all, it’s not enough to just maintain a good diet, you also need to change your habits.
New habits:
1- Invest in teas : yellow tea – very rich in acid; hibiscus tea – stimulates the burning of body fat, facilitates digestion, regulates the intestines and combats fluid retention
2- Take the salt shaker off the table – helps you not to overuse sodium, replace salt with lemon and herbs, such as oregano, basil and mint.
3- Move during the day – If you work sitting, get up every hour and take a walk – take the opportunity to drink water when you get up, when sitting, raise and lower your heels keeping your toes on the floor and rotate your ankles.
4- Practice physical exercises – they stimulate circulation and the flow of liquids and nutrients throughout the body, preventing the formation of edema.
5-Invest in drainage– they are great weapons for combat
fluid retention, but if you can’t invest in this method, whether due to lack of time, money or any other reason, how about opting for self-draining? After the shower:
- Sitting down, run your hands moistened with cream from the ankle to the knee a few times.
- While standing, repeat the same movement from the knee to the groin several times, paying special attention to the inner part of the thigh.
- With one arm extended in front, slide the opposite hand open from the elbow to the armpit, passing around the entire circumference of the arm.
- Slide your hands (one over the other) making small clockwise circles around your navel.
Okay, now it’s up to you to put an end to this discomfort, without forgetting, of course, to seek help from a professional.
Source: IG, Boa Forma.
Imagens: Getty Images