Puffiness on the face and body, whatever the cause, is not at all harmless. But don’t panic either – getting rid of edema is quite simple, you just need to change your diet and start moving more.
Edema is an excessive accumulation of fluid in the intercellular space of the body. The causes of edema can be different:
– serious violations in the work of organs and systems
– fluid retention in the body
– violations of water-salt balance
– lymphatic congestion
It is necessary to diagnose and treat serious diseases in a medical institution. For most people, puffiness is a consequence of a violation of food culture and the presence of bad habits, “says nutrition coach Svetlana Babaeva. According to her, the following rules will help minimize swelling (in fact, it is a way of life that must be followed):
1. Drink enough pure water (from 30 ml per kilogram of weight). Curiously, dehydration is the very first cause of water retention in the body.
2. Eat enough animal protein at every meal. This meat, fish, seafood, eggs, offal. The method of preparation does not matter. Protein is a building material for the body, which is involved in a large number of processes. Protein deficiency is a very common cause of edema and various diseases.
3. Reduce carbohydrates in your diet. And we are not only talking about sugar, pastries and sweets, but also about fruits, certain vegetables, potatoes for example. Let me explain, 1 g of carbohydrate retains 4 to 5 grams of water. A large serving of fruit, or even the usual sweets, might just give you puffiness in the morning.
4. Salt food to taste, do not be afraid of salt. Sodium deficiency disrupts the water-salt balance, which also leads to edema.
5. Keep the lymphatic system active. To avoid swelling due to lymphatic stagnation, I recommend active walking, weekly bathing, lymphatic drainage exercises and massage.
Edema and other diagnoses
Chest pain
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George Surenyan, a specialist in lifestyle modification and non-drug recovery, insists that swelling can be triggered by a variety of diagnoses: “Medical conditions such as heart disease, kidney disease, liver and venous insufficiency can contribute to the development of edema. cases, as well as edema should also be treated for the underlying disease. Medications such as calcium channel blockers, nonsteroidal anti-inflammatory drugs (NSAIDs), and corticosteroids can also cause fluid retention and swelling as a side effect,” he says.
The specialist noted that there is no clear list of foods that cause swelling. However, there are products that will reduce them. These are fruits, vegetables, greens, lean meat and fish, nuts – anything that does not contain a lot of sodium, but a lot of vitamins and proteins. “Foods such as celery, cucumber, watermelon, parsley and asparagus are known to be diuretics and promote fluid excretion. These foods can be included in the diet to maintain fluid balance,” says the author. ‘expert.
Environmental influence
Heat.
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“When the body is dehydrated, it begins to store fluid in the intercellular space. Therefore, edema often appears in the heat or after a long affair (in airplanes the air is artificially dried)” , recalls another cause of edema, Yulia Holos, founder of the Israeli platform for nutritionists Nutrify and the prevention center Etion Preventive.
She points out that puffiness contributes to the love of salty foods, since salt retains moisture in the body. “Hyaluronic acid has a similar water retention effect. Therefore, injections often lead to a feeling of swelling in the face. Often the cause of puffiness is the transition to a vegetarian diet or an increase in the amount of plant foods in the diet over protein and saturated fats. This often happens in hot weather, in the summer or on vacation” or when a person sits down on fasting days. Tissues, membranes, including the walls of blood vessels, become less elastic and allow moisture to pass more easily into the intercellular tissue space,” she adds.
Diet for swelling
Avocado Smoothie
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To get rid of the edema that has already appeared, Julia Holos recommends including products in the menu that improve the removal of excess fluid from the body. This:
– Fresh herb and vegetable salads
– Smoothies and green juices
– Berries rich in potassium and magnesium. Currant, cranberry, cherry, raspberry
– Diuretics, such as dried apricots and prunes. In the form of teas, compotes and whole.
– Other diuretic medicines. Drink more water and herbal teas. We walk more. Simple walking engages muscles and lymph, improves blood circulation, stimulates the lymphatic system, improves excretion of excess fluid.
And nutritionist Olga Dekker advises paying attention to foods fortified with potassium — this element “helps balance fluid levels in the body. Increase your intake of potassium-rich foods like bananas, oranges, asparagus, potatoes, and spinach. Avoid excessive alcohol consumption: it can contribute to dehydration and poor metabolism, which can exacerbate swelling.
It is important to understand the need to contact the doctors if, after changing the diet and lifestyle, the edema does not go away. The doctor will be able to give individual recommendations and prescribe the necessary treatment measures, if necessary.
The material is for informational purposes only. To make a diagnosis and prescribe treatment, you should contact your doctor.
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