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A phenomenon that affects many women especially when temperatures get warmer. But a diet rich in foods containing potassium, vitamin C and other valuable nutrients can help fight the problem.
Causes
The causes of water retention can be different. In women, a great responsibility comes from estrogen hormones released every month with the period or augmented with the birth control pill, but also of those produced in pregnancy (folliculin and prolactin).
In addition to hormones, genetic inheritance, lack of exercise and problems of poor blood circulation they can promote the problem.
Water retention in the legs
Whatever the cause of leg swelling, it always comes accumulation of water (sometimes with salts or proteins) in the space between the skin and muscles. This space normally consists of adipose (fatty) tissue which contains a minimal amount of water, but in conditions of poor venous circulation or alteration of the blood, it can also increase significantly. Since the legs are the lowest point of the body, it is here that fluid accumulation phenomena are most evident.
The remedies
To combat water retention it is necessary eliminate the cause which is at the base. In general, water retention can be prevented and treated with:
Movement. Walking activates the muscle pump that pushes blood from the peripheral veins towards the heart. Even when you are standing still for a long time, it is possible reactivate circulation rising rhythmically on toes, working the ankles and calf muscles. Among the recommended activities, a simple one is enough walk. Or green light for swimming, cycling, stationary bikes, which, without forcing excessive and prolonged efforts, harmoniously tone the muscles of the legs.
Cold water. High temperatures are one of the main enemies because they dilate the veins: make one shower with cold water, starting from the foot and then going up the leg with the shower jet, it helps circulation and deflate the legs.
Use elastic stockings, when retention is caused by venous insufficiency, can represent a valid ally to lighten the legs.
The diet
“Eat in a healthy and light way, avoiding the excesses of all kinds, in particular sugars e fat – explains the dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch) – can prevent and improve the problem. Green light to foods rich in fibers, such as cereals, fruit, vegetables, dried legumes, which also help intestinal activity “.
But beware of the salt. “A correct dietary strategy with a controlled use of table salt and the foods that contain it facilitates the exchange of body fluids. To bring taste to the preparations, you can resort to the use of plants and herbs”, Suggests the nutritionist. Also excellent gomasio.
There are also foods that favor the elimination of excess fluids.
The top ten of anti water retention foods
Pineapple
It is rich in potassium, mineral that counteracts the action of sodium, the main enemy for the health of our legs. It also has special enzymes, related to bromelain, which counteract water retention. However, these substances are mainly concentrated in stem, which is also the least edible part of the pineapple, which is why it is often taken in the form of supplement.
Banana
It is among the richest products of nature potassium, a mineral that counteracts the action of sodium, helping to counteract water retention. In addition, it contains many fibers water-soluble such as pectins and sulfur, which promotes purification.
Cucumbers
The high content in water helps prevent water retention by eliminating excess fluids and accumulated toxins. A useful remedy therefore in countering the cellulite and also hinder the typical swelling, especially present during the menstruation phase.
Onion
Onion also contains potassium. In addition, it is particularly rich in minerals and vitamins such as A, C and B vitamins, sulfur, iron, magnesium, fluorine, calcium, manganese and phosphorus. Its flavonoids hinder the absorption of fats and have a diuretic action.
Citrus fruits
Oranges, lemons and grapefruit are rich in C vitamin, which protects the capillaries, which are more at risk of breaking in the presence of cellulite due to the pressure exerted by excess fluids.
In addition to vitamin C, lemon also contains citrates, substances that help keep the blood thin and eliminate toxins.
Tomatoes
Tomatoes also contain vitamin C and potassium, in addition to anthocyanins, substances that make the capillary tissues particularly healthy and compact.
Berries
Strawberries, raspberries, blueberries, currants are rich in bioflavonoids, salicylic acid and vitamin C, all substances that help keep the capillary walls strong, preventing the leakage of liquids and making circulation more efficient. They also carry out an important action diuretic.
Kiwi
It is perhaps the richest fruit ever of vitamin C. It therefore contributes, like citrus fruits, to protect and strengthen blood vessels. Consumed fully ripe, it is also an ally against constipation.
Melon and watermelon
They stood out hydrophobic properties, that is, enemies of water retention. Not only that, they also contain magnesium and phosphorus, which help fight the heat and fatigue resulting from the heat.
Peaches and apricots
Thanks to the presence of potassium, the consumption of these fruit stimulates diuresis, counteracting water retention and cellulite and are valid allies of the kidneys.
Green light to water
Every function of the body needs water. Furthermore, for those suffering from water retention, drinking lots of water is the best way to activate kidney function. And it’s not true that drinking plenty of water makes the problem worse. On the contrary, this real valuable health food is needed for stimulate diuresis and therefore favor the elimination of toxins by the kidney, help blood circulation, eliminating excess fluids and moisturize the skin from the inside, since it loses water with sweating, with heat, with wind, with cold .
“Therefore, it is essential to drink enough: at least 1.5-2 liters per day“Advises Dr. Pierantoni. “Quantity that can also be achieved through the intake of herbal teas and decoctions. Some herbs such as birch, dandelion, centella asiatica and horse chestnut help stimulate circulation, counteracting the stagnation of liquids. The good too sweet clover, which has an anti-edema, diuretic and phlebotonic pharmacological activity ”, concludes the expert.
The menus of the week
MONDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: Green tea or coffee 1 low-fat white yogurt HD (lactose-free); 1 small cup of berries; 1 tablespoon of rolled oats
MORNING SNACK: 1 small banana
LUNCH: Swordfish Al Salmoriglio; cucumber and tomato salad; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 3 apricots; 5 almonds
DINNER: Celery and carrot salad; brown rice with rocket pesto
AFTER DINNER: 1 draining herbal tea
TUESDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: Green tea or coffee 1 glass of oat milk and 1 slice of toast with 1 teaspoon of extra virgin olive oil
MORNING SNACK: 1 grapefruit juice
LUNCH: Grilled chicken slices with lemon juice and aromatic herbs; valerian, peach and walnut salad; 1 slice of toasted wholemeal bread
SNACK AFTERNOON: 2 slices of pineapple; 2 walnut kernels
DINNER: Cold Caprese pasta; zucchini with mint
AFTER DINNER: 1 draining herbal tea
WEDNESDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: Green tea or coffee; 1 low-fat white yogurt HD (lactose-free); 2 wholemeal rusks with a veil of honey
MORNING SNACK: 1 peach
LUNCH: Mixed salad; baked onion omelette; 2 baked potatoes
AFTERNOON SNACK: 2 slices of melon; 6 hazelnuts
DINNER: Buckwheat salad with peppers and feta; pinzimonio of carrots, fennel and celery;
AFTER DINNER: 1 draining herbal tea
THURSDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: Green tea or coffee; 1 yogurt; 1 slice of toast with 1 teaspoon of extra virgin olive oil
MORNING SNACK: 1 juice of pineapple, fennel, celery and endive
LUNCH: Vegetable pie with mozzarella, olives and basil; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 slice of watermelon; 1 tablespoon of unsalted peanuts
DINNER: Tomato and onion salad; red lentil and carrot burger
AFTER DINNER: 1 draining herbal tea
FRIDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: Green tea or coffee; 1 glass of almond milk (or HD milk); 3 dry biscuits
MORNING SNACK: 1 peach
LUNCH: Spatula fish rolls with cherry tomatoes and mint cream; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 small banana; 1 teaspoon of pine nuts
DINNER: Mixed salad; quinoa and salmon meatballs
AFTER DINNER: 1 draining herbal tea
SATURDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: Green tea or coffee; 1 omelette consisting of 2 egg whites and 1 yolk; 1 slice of toast
MORNING SNACK: 1 centrifuged celery, green apple and carrot
LUNCH: Vitello tonnato; grilled peppers; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 3 slices of pineapple; 5 almonds
DINNER: Mixed salad; Pizza margherita
AFTER DINNER: 1 draining herbal tea
SUNDAY
JUST WAKE UP: 1 drink of water and lemon
BREAKFAST: Green tea or coffee; 1 portion of fresh ricotta; 1 slice of bread …
