Edema of the legs, feet, stomach, fingers of the hands, even generalized swelling of the body with increased weight… These symptoms which tend to increase throughout the day with, in the evening, the impression to have two poles at the bottom of the legs, are those of water retention and concern one in two women.
What causes water retention? “The body is made up of 65% water with water movements between the inside and the outside of the cells. Sometimes the water has difficulty entering the cells and it accumulates in particular in the lower body due to gravity,” explains dietician Nathalie Négro. The most common causes can be a problem with blood circulation, lymphatic circulation, hormonal fluctuation, kidney function. Taking certain medications such as anti- inflammatory and anti-hypertensive drugs may also play a role.
Diet, a natural remedy for water retention
To fight against water retention, it is first necessary to reduce salt consumption and to eliminate foods that promote this retention: industrial sugars, fats, and in particular saturated fats such as butter, sauces, mayonnaise, deli meats and fatty meats.
But on the plate it is the fruits and vegetables that prove to be the most interesting because they bringwater and minerals (and in particular potassium) which help to eliminate, and antioxidant compounds which protect the vessels and promote the good circulation of liquids in the body. Choose diuretic foods such as asparagus, celery, peach, melon, pineapple… These draining foods will make it possible to eliminate excess water in the body more effectively.
Also choose foods high in potassiuma trace element which has an action on the urinary elimination of sodium and water, similar to those of diuretics or due to the presence of other substances which promote renal elimination, such as fructan or asparagine, or which have a anti-edema action like bromelain.
Should we drink less water?
Especially not. “If you drink less, the kidneys will function less well and eliminate less, warns Dr. Laurence Plumey. You should drink 1.5 liters of water in small sips throughout the day, and more in case of high heat and of sustained physical activity. You can drink water, flavored water (mint, lemon, etc.) without sugar, diuretic infusions (see below). But beware of carbonated waters which can be high in sodium.
In video: prepare yourself an anti-water retention herbal tea
A day of anti-water retention menus
We hunt for salt and enjoy vegetables rich in water and diuretic potassium to promote elimination.
>> At breakfast
- Green tea
- Green juice: cucumber, spinach, grapes
- Walnut bread
- 2 squares of melted dark chocolate
>> At lunch
- Fennel salad
- Fried rice with shrimps and snap peas
- Strawberry cottage cheese
>> At dinner
- White asparagus
- Scrambled eggs with shiitake mushrooms
- Watermelon
In addition to a suitable diet, to find a little lightness, opt for draining plants (cherry tail, orthosiphon, piloselle), which you will associate with plants that promote circulation such as witch hazel, horse chestnut and the red vine.
Our experts:
- Dr. Laurence Plumey, nutritionist and founder of the EPM Nutrition school
- Nathalie Négro, dietician and head of the nutritional center of the Thermes de Brides-les-Bains
Read also :
- The 10 commandments against water retention during pregnancy
- Swollen ankles: 87 tips from a phlebologist to prevent and relieve
- Lipedema: what is “post leg disease”?
- Heavy legs: make your own refreshing gel
- Heavy legs: 9 good reflexes against water retention