Edema is a swelling caused by the abnormal accumulation of fluid in the body’s tissues.
Generally, it occurs in the feet, legs or ankles, although it can affect the whole body. Among its main causes are: sunburn, liver or kidney problems, side effects of medications or a poor diet. Find out here which foods can cause fluid retention.
Salty foods
Salt, scientifically known as sodium chloride, is an essential nutrient for preserving life. It fulfills different functions in the body, such as transporting nutrients and eliminating different types of substances.
It is also vital to control the amount of water in the body, allow the transmission of nerve impulses and regulate the rhythm of the heart muscle.
So why is she usually seen as an enemy in the diet? Experts explain that when salt is consumed in excess it can cause the body to retain fluids, since it increases thirst and causes more water to be drunk, while the volume of urine remains unchanged.
An excessive intake also translates into an increase in blood volume, that is, the volume of blood, generating greater tension on the arteries and causing hypertension. This increases the risk of heart disease and stroke.
The best way to prevent the consequences of salt is by limiting its consumption. While this can be simple when it comes to the one we add for seasoning (since the amount we use can be reduced or replaced by other healthy spices or herbs) it is a problem when it goes unnoticed.
According to different investigations, approximately 75% of the daily salt intake comes from ultra-processed products .
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This type of food is made with industrial ingredients (binders, preservatives, emulsifiers, stabilizers, or solvents), which normally contain little or no whole food. With this, it seeks to manufacture durable, appetizing, and lucrative products.
You can prevent fluid retention by avoiding or limiting the intake of these foods:
- Cured, smoked or canned meats or fish.
- Instant or frozen food.
- Sausages.
- Pizzas.
- Cheese.
- Industrial sauces or dressings.
- Snacks.
- Canned soups
- Canned vegetables
- Pickled vegetables.
Foods rich in carbohydrates
Other responsible for fluid retention that often go unnoticed are foods rich in carbohydrates. This is because, after consuming them, carbohydrates are converted into glucose and used as energy.
This is a necessary process for the correct functioning of the body, but as with salt, problems occur when the intake is excessive. In this case, glucose is stored in the muscles and the liver.
Our human body retains approximately three grams of water for each gram of glycogen stored in the muscles, so it is not strange to have swollen legs or eyes after consuming in excess:
- Cereals or whole grains.
- Fruits or nuts.
- Cookies.
- Ice creams.
- Baked goods.
- French fries.
- Pasta.
- Cakes.
Alcoholic beverages
An alcoholic beverage is any one that contains ethanol, also known as ethyl alcohol. This can be natural or acquired, the important thing is that it is equal to or greater than 1% of the volume of the drink. Alcoholic beverages can be differentiated into:
- Fermented : beer, wine or cider, among others.
- Distilled : whiskey, cognac, vodka, rum or gin, among others.
The recommended consumption of alcoholic beverages is up to two drinks a day for men and one for women. A drink is approximately equivalent to a glass of beer, a glass of wine or a measure of distilled beverage.
The difference between the sexes is that men have more water in their bodies, therefore, If they drank the same amount, the blood alcohol concentration for women would tend to be higher.
When alcohol is drunk in excess, the risk of affecting the renal tubules, small tubes in the kidney that contain cells that are responsible for filtering and cleaning the blood. These make urine to remove waste, excess fluid, and other substances from the blood.
- Fruit and vegetable drinks to hydrate your body
Under the influence of alcohol, the tubules tend to retain excess water, causing different symptoms, such as swollen feet.
What foods are beneficial
If the edema is not treated in time, it can cause severe complications, such as difficulty walking, stiffness, increased risk of infections, and less elasticity or blood circulation.
To avoid this situation you can incorporate different habits or measures, such as lifting your legs when sitting or lying down, wearing support stockings, not sitting or standing for a long time, and include beneficial foods:
- Artichoke : acts as a natural diuretic, as it is rich in nutrients that help the body get rid of toxins.
- Celery: has lemongrass, selene and asparagine, compounds that stimulate kidney activity, as well as potassium and sodium, minerals that help eliminate excess fluid.
- Eggplant : acts as diuretic, thanks to its high content of water and flavonoids.
- Lemon: helps the body eliminate sodium, promoting anti-inflammation and reducing the risk of hypertension.
- Melon : it is rich in potassium and water, so it favors elimination of fluids and toxins, while stimulating blood circulation.
- Cucumber : favors the elimination of excess fluid and toxins.
- Beet : has a high content of water and fiber that help purify the body and eliminate excess fluid.
- Watermelon : helps eliminate toxins and increases urine secretion.
- Tomato : it is rich in antioxidants such as lycopene, vitamins A, C and E, and have a 80% water, making it an ideal option for removing liquids.
- Grape: has sugars and potassium salts that stimulate urine secretion, so it is recommended for kidney disease and hypertension control.
- Carrot : it is rich in water and acts as a diuretic, It also favors the disintegration of kidney stones.
If the symptoms of edema persist even after incorporating a healthy diet and performing habits that promote circulation, you should consult a healthcare professional.
To remember:
Until there is significant scientific evidence from human trials, people interested in using therapies based on herbs and supplements must be very careful.
Do not abandon or modify your medications or treatments, first talk to your doctor about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.
Consulted sources : Exhaustive Database of Natural Medicines, US National Library of Medicine, Mayo Clinic, National Institute for Complementary and Alternative Medicine.