Water retention
You wake up in the morning with your eyes a little puffy, sometimes your entire face. Your ring feels tight, and as the day progresses, your legs feel tight, and your feet feel swollen than usual.
You've probably noticed these symptoms in yourself. But where does this water retention in the tissue come from, and what can you do about it? Our bodies are predominantly made up of fluid, which is distributed in specific spaces. Fluid is filled not only within the cells, but also between the cells, in the connective tissue between the organs, and even under the skin.
Origin
Simply put, edema occurs when fluid leaks from blood vessels and collects in tissue or certain body spaces. Fluid accumulation can occur anywhere in the body.
The exact formation begins in the blood. Blood consists of many different cell types that float in a fluid mixture. A balance of various factors, such as the pressure in the blood vessels or the amount of protein in the blood plasma, regulates a delicate mechanism. Fluid from the smallest blood vessels (capillaries) is transported by the spaces between the
It is absorbed by organs, tissues, or cells and ultimately returned to the venous part of the bloodstream via the lymphatic system. If the pressure within the capillaries increases, more fluid is forced into the surrounding tissue. This, in turn, reduces the pressure in the vessels. Their filling level is measured by so-called pressure sensors in the carotid artery and aorta, and if the values are low, this triggers an increase in blood pressure. This causes the arteries to constrict, the heart pumps harder, and the kidneys excrete less fluid to slow fluid loss.
This process also occurs during intense training. The body stores water for recovery.
Causes
Edema can have numerous causes and consequences. It always indicates a regional or general imbalance in the body's water balance.
Often a harmless cause is obvious:
When you stand or sit for long periods, the blood pools in your legs, resulting in more fluid being squeezed into the tissue – resulting in swollen feet and legs.
Another regional cause is a disruption of lymphatic drainage, which can occur, for example, in the case of allergies, infections, injuries, tumors and radiation.
Generalized edema has many causes such as liver disease, kidney disease, heart disease, certain medications, pregnancy and menstruation.
In order to find the right therapy, it is important that the doctor recognizes and treats the underlying disease.
What can you do about it?
- Regular exercise
For long-term treatment of edema, exercise and sport are paramount, especially when the cause is venous circulatory disorders in the legs. Exercise activates the venous pump and pushes the fluid out of the tissue. Endurance sports such as jogging, cycling, or swimming are particularly suitable in this case.
- Drink water
It would be wrong to drink less water when you have water retention. The body reacts with retention! To get rid of swelling quickly, sufficient
Fluid intake is very important.
- Balanced diet
Foods rich in potassium and magnesium such as bananas, potatoes, nuts, broccoli, etc. regulate our water balance.
Foods with a high water content, such as cucumbers, lettuce, watermelons, etc., also help to remove excess fluid from the tissue.
- Reduce salt
Although salt is essential for our body's survival, if we consume too much salt, fluid accumulates in the tissue.
therapy
Compression therapy, stroking massage, manual lymphatic drainage (especially in cases of lymphedema) can be useful for therapy.
To facilitate the reduction of edema, the affected limb should be elevated.
Our tips summarized:
- Drink at least 2 liters of water daily
- Integrate short exercise breaks into your daily routine
- Exercise regularly
- Treat yourself to a massage or lymphatic drainage
- Maintain a balanced diet
- Reduce salt
- Get support from a specialist
Water retention can be very uncomfortable for those affected, but it's easily treatable. We wish you the best of luck!
