A little ‘big’ problem
Each person who is slimming would like to observe the assumed progress and see 1 kilogram less on the weight exactly week after week. This is not always the case. Then the problems and questions begin: Is it my fault? Maybe I eat too much after all? However, sometimes the reason can be trivial – water stagnation in the body. This situation usually manifests itself in frustration and malaise, decreased fitness, a feeling of overflow and the familiar swelling of the arms and legs. In severe cases, water retention can also lead to other serious problems, such as pulmonary edema, cardiac arrest, or kidney failure.
The causes of water stagnation
- Drugs and hormones. Known to most and the main reason why water is retained in the body. Among drugs, such an effect has, among others. statins. When it comes to hormones, estrogen takes the lead. Too much estrogen can increase the formation of aldosterone (hormone that mobilizes the kidneys to store fluid). Water is then most often retained in the area of the breast and abdomen, which is observed during menstruation. Hormonal changes also cause the body to retain water during the menopause and pregnancy.
- Too much salt. Salt, colloquially speaking, “draws” water from cells and tissues, which is associated with swelling in various parts of the body.
- Inadequate hydration. Strange as it may seem, introducing too little fluid into your body can cause stagnation. The body copes with this situation by retaining water, fearing its further deficiencies.
- Badly balanced diet. The ideal situation in our body is to balance all ingredients supplied with food. It is especially worth mentioning the amount of simple sugar in everyday meals. When there is too much of it, the level of the hormone insulin rises significantly. When the body is high in insulin, it is more difficult to regulate sodium levels, which adversely affects water retention. Water retention can also be caused by insufficient protein or iron intake. Dietitian Łukasz Wiertel wrote about the actions in case of iron deficiency.
- Diseases. Edema should not be underestimated, as they can cause serious diseases, such as diseases of the kidneys, cardiovascular system, lungs, liver, thyroid gland, as well as arthritis and diabetes.
How to control the water?
In order to avoid water retention in the body, first of all, you should follow a balanced diet, drink an adequate amount of fluids (about 30 ml for every kilogram of body mat) and avoid sweets. It is also worth resigning from salting dishes, you can use herbs such as basil, tarragon or thyme instead. You cannot forget about physical exertion either. Along with sweat, we will get rid of excess water and sodium, as mentioned by dietitian Emilia Gnybek-Ciosek. At the same time, we will maintain proper blood circulation, which prevents water accumulation. During longer exercise and immediately after it, it is necessary to replenish fluids – preferably drinking in small sips.