Swollen fingers when putting on a ring, a puffy face, swollen legs, pants that are difficult to button… All these symptoms are often signs of water retention. This phenomenon is very common, especially in summer with the arrival of hot weather. So, how can you get rid of water retention? What are some tips for quickly reducing swelling? We'll explain everything you need to know, from the causes to the solutions, to help you regain lightness and tone!
What is water retention?
Water retention is the accumulation of water in the tissues . When the body retains more water than it eliminates, sensations of swelling and heaviness occur. The term "edema" is also used to describe this abnormal accumulation of fluid.
The human body has a pressure system that regulates the exchange of water between blood vessels and organ tissues. Sometimes, this system malfunctions! Water then remains trapped in the extracellular space, causing swelling. This phenomenon creates edema, or water retention.
Water retention primarily affects the feet, ankles, and legs (due to gravity!). However, water can sometimes accumulate in other areas:
- the face,
- the fingers,
- the hands,
- the arms,
- the belly (especially during menstruation).
💡Did you know? Our body is made up of 60% water. The body of a 60 kg adult contains approximately 39 kg of water distributed throughout the body.
How can I tell if I'm retaining water?
Symptoms of water retention
In cases of water retention, swelling in certain areas of the body remains the primary symptom. However, water retention can also be accompanied by:
- pain , itching and stiffness in the affected area;
- heat in the affected area;
- skin discoloration which may appear shiny and stretched;
- sensation of heavy legs ;
- difficulty walking in case of severe edema in the legs;
- accelerated heart rate;
- rapid and unexplained weight gain (sometimes up to 3 kg in less than 24 hours);
- Bloating if water retention affects the abdomen.
The " pitting edema" test can also help detect swelling. Simply press your finger firmly onto the affected area for about ten seconds, then remove your finger. If an indentation remains on your skin for a few seconds before disappearing, it could be a sign of swelling. But be careful with self-diagnosis ! If you have any doubts, don't hesitate to consult your doctor.
The causes of water retention
There are several factors that can explain water retention. Most often, it stems from a blood circulation problem . In cases of venous insufficiency , the veins have more difficulty returning blood to the heart. Sometimes, lymphatic insufficiency also contributes to this. The lymphatic system normally helps reabsorb excess fluid.
Beyond vascular factors, certain lifestyle habits or underlying health problems can cause water retention:
- Hormonal imbalances caused by menstruation, premenstrual syndrome, pregnancy or menopause;
- Medical conditions such as kidney failure, heart failure , or thyroid problems ;
- Excessive salt consumption disrupts the body's fluid balance;
- The side effects of certain medications (antidepressants, steroids, contraceptive pill, antihypertensives, corticosteroids, calcium channel blockers);
- A localized trauma such as a sprain, fracture or contusion;
- Overweight ;
- High temperatures that promote the dilation of veins and the release of water into the tissues;
- Prolonged immobility in a seated or standing position.
What can be done about water retention?
Diuretic plants, physical activity, lymphatic drainage massage, diet… There are plenty of natural solutions to quickly reduce bloating from water retention. Whether you suffer from water retention in your stomach , thighs, knees, or face, we'll explain how to get rid of these painful and unpleasant symptoms!
Supplementing with natural products
There are two types of plants that can relieve heavy legs:
- Diuretic plants (birch, wild pansy, burdock, meadowsweet…): they promote the elimination of water by the kidneys.
- Venotonic plants (blackcurrant, red vine, witch hazel, horse chestnut…): they increase the tone of blood vessels and decrease the permeability of veins.
To benefit from the power of these plants, nothing beats a detoxifying treatment :
- We want the draining elixir Its formula, based on blackcurrant and prickly pear, effectively combats water retention, congested tissues, sluggish lymphatic drainage, and poor venous circulation. It's the ideal 3-in-1 drinkable supplement to take before summer!
- We want beautiful legs : red vine, horse chestnut, and witch hazel help relieve the feeling of heavy legs. Hello, light and toned legs!
These two supplements work synergistically , with a boosted effect on water retention and blood circulation. The result: a feeling of lightness and optimal comfort!
Engage in regular physical activity
Getting your body moving facilitates drainage. This helps circulate blood while promoting sweating, the perfect combination to combat water retention! Opt for cardio sports like running or walking, or stretching exercises such as yoga and Pilates.
Water activities are also recommended. Cold water helps stimulate blood and lymphatic circulation and improve venous return. Water aerobics, swimming, aquabiking, walking along the water's edge… You're spoiled for choice!
Avoid prolonged sitting or standing
Whether sitting or standing, blood circulation is less active. To limit the effects of gravity, remember to get up and walk around regularly and install a footrest at your desk.
Compression stockings can also be a lifesaver on long journeys by plane, train, or car. During periods of intense heat, they are invaluable for protecting your veins, especially if you are pregnant.
To learn more : all our tips for relieving heavy legs
Adjusting your diet
Certain foods act as vascular protectors: artichoke, asparagus, leek, fennel, celery, cucumber, and berries. They can be valuable allies against water retention, so eat them freely!
Also, monitor your protein intake . Protein facilitates water reabsorption in the blood vessels and improves venous return by nourishing muscle cells. A diet too low in protein can sometimes worsen the symptoms of water retention. So don't forget to add a good source of protein to your plate. Meat, fish, eggs, lentils, quinoa, buckwheat, seaweed, nuts… Mix it up!
Perform lymphatic drainage
Lymphatic drainage is a gentle massage technique recommended for relieving heavy legs and swollen ankles. By stimulating the circulation of lymph, a fluid that carries waste and toxins out of the body, lymphatic drainage helps eliminate excess fluid accumulated in the tissues. The result? Greater lightness, less swelling, and less pain!
To learn more:
- Techniques for performing lymphatic drainage at home
- Side effects and contraindications of lymphatic drainage
Reduce your salt intake
Since salt retains water in the tissues, it is best to avoid overdoing it! The problem is that we consume on average 10g of salt per day , which is double the maximum intake recommended by the WHO (5g, the equivalent of a teaspoon).
Don't rely solely on the "visible" salt you add to your food. It only accounts for 20% of our sodium intake. It's the "hidden" salt you need to be careful about, the kind found in processed foods like deli meats, cheese, ready-made meals, and so on. Bread also contains a lot of it!
Avoid hot environments
Heat promotes the dilation of blood vessels. This is why water retention is much more common during the summer. Here are some tips to maintain your blood circulation:
- Limit sun exposure in the middle of summer;
- Finish your shower with a jet of cold water;
- Avoid overheating your home in winter.
Water retention and pregnancy: how to relieve it?
Pregnancy sometimes comes with its share of surprises. Among them is water retention! It's a common symptom during pregnancy. Rest assured, it has nothing to do with your lifestyle or the quality of your diet. It's simply due to the increased blood volume and pressure of the uterus on the blood vessels.
Here are some tips to limit swelling in the legs, ankles and feet:
- Stay active and practice gentle physical activity such as walking or yoga;
- Sleep on your left side to relieve pressure from the uterus on the blood vessels;
- Drink plenty of water to help your body eliminate excess fluid.
