Pants that are difficult to close, a feeling of swelling of the fingers when you put on a ring, legs in pole, a puffy face, a swollen belly ... These are just a few examples of the consequences of water retention. Several causes can explain it. Identifying the one that concerns you is the first step to setting up an effective routine.
What is water retention?
Water retention corresponds by definition to an accumulation of water in the tissues, particularly in the legs, which leads to a feeling of swelling and heaviness. "Normally, there is a pressure system that allows water to go out and come in. In the case of water retention, the water leaves the cells and remains in the extracellular environment," explains Dr. Toledano, phlebologist. This problem affects nearly one woman in two. "But in 90% of cases, there is no serious cause and it can be treated with appropriate hygienic and dietary measures", reassures the doctor.
>> Our body contains about 60% of water. That which comes from drinking water or food is evacuated through perspiration, breathing, and urine with mineral salts. Otherwise, two-thirds of it is in our cells and the rest is part of the extracellular liquid. The latter must circulate permanently. It follows a path that comes from the arterial capillaries to the lymphatic vessels and venous capillaries that absorb it. A perfect balance is then established: all the water that leaves the arterial capillaries must be completely reabsorbed by the venous capillaries.
"But if this circuit does not work or works poorly, the water accumulates in the cells and creates edema or water retention," says Philippe Blanchemaison, a phlebologist in Paris.
What are the causes of water retention?
Several causes can generate water retention. The vascular causes remain the most classic: "it is mainly a question of circulation problems: a fragility of the capillaries whose walls become thin and porous; a venous insufficiency, i.e. a difficulty of the veins to make go up the blood towards the heart; to which is added sometimes an insufficiency of the lymphatic circuit which, normally, helps with the reabsorption of the liquid surplus", indicates Dr. Toledano.
Other causes are possible:
Hormonal variations at the time of menstruation, pregnancy and menopause or perimenopause. A pill or a hormone replacement therapy badly dosed can make things worse.
A diet too rich in salt
A food intolerance
Localized inflammation: for example, a trauma such as a sprain with a swollen ankle.
Taking certain medications (calcium channel blockers, non-steroidal anti-inflammatory drugs, corticosteroids).
Water retention can also be caused by high levels of cortisol, the stress hormone, or a lack of thyroid hormones. Osmotic causes come from a decrease in the concentration of proteins in the blood that prevents good reabsorption of the water filtered from the arterial capillaries to the venous capillaries. This situation is more and more frequent in people who follow a vegan diet because the lack of protein in the venous blood can aggravate the phenomenon of water retention.
What are the signs of water retention?
In case of water retention, we observe the swelling of certain areas of the lower body (due to the phenomenon of gravity): the feet, the ankles, the legs but also the stomach, and sometimes even the face in pregnant women. Sometimes this swelling tends to decrease when you lie down and raise your legs.
>>Water retention in the thighs: is it cellulite? "We distinguish three forms of cellulite: watery cellulite in which water retention is the majority, adipose cellulite with a majority fatty component, and fibrous cellulite where we see fibers enveloping the fat cells, explains Dr. Toledano. In some cases, water retention can evolve into fatty then fibrous cellulite." The reason for this, in addition to giving pride of place to fruits and vegetables and limiting salt, it is strongly recommended to also reduce sugars (white sugar, jam, cakes, ice cream ...) as well as bad fats (deli meats, fried foods, cream, cheese ...).
>> Water retention: do we gain weight? Being overweight is an aggravating factor in water retention, sometimes, it is enough to lose a few kilos to stop the phenomenon.
Water retention: how to deflate quickly?
To fight against water retention, focus on aquatic physical activities: aqua gym, aqua bike or swimming, or even regular walking sessions by the water, which are very effective aids to avoid suffering from water retention. The drainage movement has beneficial effects on the phenomenon.
>> Also use compression stockings. This is not a pleasant solution during periods of high heat, but for long trips by train, plane, or car, it is a valuable aid that will protect your veins. This is especially true for pregnant women.
- Pass a jet of cold water over his legs, from the bottom to the top, at the end of the shower.
- Use a footrest if you spend a lot of time in front of your desk.
- Lie down for a few minutes, legs upright along a wall, at the end of the day.
- Massage your legs with gentle movements, going up from the ankles to the calves.
- Raise your feet from the bed.
>> Should you consult your doctor? Talking with your doctor is essential. For contraceptives, you can test others. The same goes for hormone replacement therapy. "It is absolutely necessary to adapt and listen to the reactions of the organism which can vary from one person to another", advises Philippe Blanchemaison, phlebologist in Paris.
And for other drug treatments, always inform the doctor who is treating you that you are subject to water retention. Adaptation of the treatment is always possible.
Water retention: which plants to reduce swelling?
Certain plants (rich in tannins and flavonoids) relieve heavy legs. There are two types.
- Venotonic plants: blackcurrant, Ginkgo Biloba, red vine, witch hazel, sweet clover, horse chestnut... increase the tone of the vessel walls and help fight against the dilation and permeability of the veins. To be taken in the form of supplements as a cure for 1 to 3 months.
Draining plants: orthosiphon, cherry stem, Pilosella, green tea, dandelion, birch... Promote the elimination of water by the kidneys. To be taken preferably in the form of infusion or mother tincture diluted in a little water, because it is important to be well hydrated in parallel. Prefer to drink water with low mineral content (check the label to make sure the dry residue is less than 70 mg/l). Count two to three cups per day, to be taken during ten days.
"Certain plants have proven their effectiveness in soothing circulatory disorders. Choose red vine, horse chestnut, hamamelis, Ginko Biloba", confirms Dr. Blanchemaison.
Water retention: which foods help to eliminate?
Which foods help to fight against water retention? "You should focus on foods that act as vascular protectors, advises Dr. Blanchemaison. Red fruits, for example, provide antioxidants, which are good for circulation. Fill up on strawberries, raspberries, blueberries, blackcurrants, blackberries... Also focus on vitamin E (wheat germ oil, almonds, hazelnuts, sunflower seeds) which also has this protective effect.
Vitamin C, selenium, zinc, and silicon, which are necessary for the enzymes that produce collagen, are also of great interest. Kiwis, citrus fruits, and peppers for vitamin C will help you. Fish and seafood are full of selenium. Calf's liver is rich in zinc, wheat bran, oats, and whole wheat will bring you selenium", continues the specialist. For fat-soluble vitamins such as vitamin E, beware of overdosing because the surplus is not easily eliminated and too much is counterproductive.
Vegetables rich in potassium that promote diuresis are also to be favored. The champion in this regard is asparagus, which contains several diuretic compounds (potassium, asparagine, fructosan). Artichoke, fennel, radish, and cabbage also have a good potassium content.
Remember also that the fiber in fruits and vegetables helps fight constipation, a factor that aggravates water retention. But food cannot do everything, as Dr. Toledano likes to remind us: "You have to combine a balanced diet, appropriate physical activity, and local action, which I call the 3 A rule."
>> Make the most of proteins. "We must not forget them because a decrease in their concentration in the blood leads to a decrease in osmotic pressure. And this prevents the proper reabsorption of water from the interstitial tissues to the capillaries," Dr. Toledano emphasizes again. Moreover, proteins nourish the muscle cells, which improve venous return. Therefore, every day, we eat a portion (120 g on average) of meat, fish, or eggs. For vegans, if you don't eat meat, fish, eggs, or poultry, the substituted vegetable proteins must contain all the amino acids present in meat products. This is not always the case with vegetable proteins. So be careful how you replace the proteins. For example, lentils are rich in methionine, but not in lysine. These two substances are essential amino acids that are normally found in animal proteins. In this case, you should supplement them with chickpeas to avoid deficiencies. Remember: focus on protein-rich plants: soy, lentils, quinoa, but also seaweed, almonds, buckwheat, pumpkin seeds, walnuts...
>> Think about antioxidants. They protect the vessel walls from free radicals, reduce capillary fragility and improve venous and lymphatic circulation. Flavonoids in particular are recognized for their beneficial action on venous tone. They are found in blackcurrants, grapes, tea, cocoa, onions, apples, pomegranates... We can also mention the OPC (oligomers procyanidoliques) contained in the grape seeds, powerful antioxidants, which reinforce the resistance of blood vessels and their elasticity. They can be found in the form of supplements, but you can also take advantage of them by preparing juices with mixed whole grapes.
Water retention: what foods should I avoid?
It is imperative to reduce salt. Cells are rich in potassium and the extra-cellular medium in sodium. The balance between the two is important, and if there is too much sodium in the extracellular medium, it leads to water retention. The main source of sodium is salt, and we consume an average of 10 g per day, which is twice the maximum intake recommended by the WHO. In order to limit sodium intake, it is not enough to attack only the "visible" salt, the one in the salt shaker, which represents only 20% of our intake. We must also watch out for "hidden" salt, which is found in most processed foods: cheeses, cold cuts, smoked fish, ready-made meals... not forgetting bread, which contains a lot of it. On the menu: as much "raw" food as possible, home-cooked with little or no salt, but spiced up with herbs and spices.
- Dr Ariel Toledano, phlébologue, médecin vasculaire
- Dr Franck Giguon, phytothérapeute
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