The Recommended Diet For Fluid Retention (Simple Guide)

We tell you what the fluid retention diet consists of in case you feel bloated and need to put it into practice. Find out what it is and start it together with an exercise plan

To prevent or treat fluid retention, certain diet can be started that are recommended in this particular situation. It is necessary to take into account a series of considerations with the aim of reducing the sensation of inflammation and swelling derived from oedema, which is the technical name for water in soft tissues.

Fluid retention is a more frequent problem in women than in men. Both physical exercise and a low sodium eating pattern can help reverse this process. Anyway, if even with the advice that we are going to give you below, you can get rid of this problem, value the medical consultation.

Low salt diet for fluid retention

One of the nutrients that can increase fluid retention is sodium. This is found in food through common salt that we add to preparations or that we ingest in processed, sausages and canned goods.

Reducing your intake helps decrease the feeling of bloating. A high contribution of sodium is used in sports to promote a state of hyperhydration, through which water accumulates in the body for its subsequent use.Another strategy that can be used is the inclusion of glycerol in the liquid.

However, in sedentary people, an excessive intake of this mineral causes disorders in the internal environment and in the balance of circulation. One of the problems is the increase in blood pressure, according to a publication in the Lancet magazine.

Thus, reducing the sodium intake in the diet is not only nutritionally healthy but also affects cardiovascular risk. In fact, much of the health campaign to protect the heart and arteries is based on salt reduction by law or by counselling.

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Include diuretic foods in your nutritional plan

Another element that reduces fluid retention is diuretic foods. Among them stand out pineapple and tea. Both have effects in increasing the volume of urine, which can result in a reduction in the feeling of bloating.

A study published in the  Journal of Experimental Pharmacology evidences the diuretic effects of tea and its extract. Different varieties of infusion serve the same purpose and can be adapted to the palate of each person.

The pineapple, besides increasing the volume of urine, can improve the digestion of proteins, thanks to an enzyme called bromelain. In this way, by returning the protein balance, the pressures between the internal area of ​​the blood vessels and the soft tissues that surround those swollen regions are balanced.

Increase water consumption to treat fluid retention

Although it may seem contradictory, increasing water intake reduces fluid retention by increasing kidney function. The kidneys need an adequate volume to stimulate them to filter. Otherwise, they become paralyzed.

It is important to consume water and avoid other beverages that contain sugars and additives, such as soft drinks. These substances impair the function of the kidneys and can impact the pancreas, which within its functions has to regulate glycemia through insulin.

Alcoholic beverages should also be removed from regular consumption. They have a diuretic effect. However, their contraindications are superior to their benefits in this field. They can inflame the liver, worsening the feeling of swelling typical of those who tend to fluid retention.

In the last case, go to a professional

If fluid retention is not reduced by dietary therapy, there may be an underlying pathologic cause that modulates this process. Kidney, circulation and liver diseases are among the main culprits.

Under this type of situation, the most advisable thing is to go to the specialist so that he can assess the functions of the organs through complementary methods. If necessary, you can prescribe medication to increase fluid excretion through the urine.

In any case, these processes, when they are benign, are linked to sedentary habits and an excessive intake of salt and ultra-processed products. With the reduction of harmful consumption and the modification of the lifestyle, it should be enough to experience significant improvement.

Regular moderate exercise can also stimulate kidney function. Circulation changes during sports and organs tend to respond more efficiently.

Diet
Lower limb edema responds to many causes, but the benign ones are due to sedentary lifestyle and an unhealthy diet

Fluid retention can be improved through diet.

Dietary management is one of the fundamental pillars when it comes to treating fluid retention. This disorder can be annoying when accompanied by being overweight since it increases the state of systemic inflammation and discomfort.

Making adjustments to the diet, such as reducing salt intake and increasing the intake of diuretic products, maybe enough to remedy it. Avoiding ultra-processed foods and simple sugars are also important to improve kidney function.

In the latter case, it is recommended to go to the specialist to assess whether there is a basic pathology that causes fluid retention. If diagnosed, it may be necessary to include drugs in the treatment to experience improvement.

Alex Marshall

My responsibilities include interacting with the Board of Directors, data entry, accounts payable, payroll, grant report entry, managing the organization's HR, helping and creating organizational and program budgets in collaboration with the ED and Program Direct, and other misc. tasks.

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