How to determine if fluid is retained in the body
Water is eliminated from the body through breathing, sweat and urine, but can sometimes be retained in the tissues. Here are some signs by which you can determine this:
- Sudden weight gain. If you added kilogram per day or more than 2.2 kg per week, most likely due to fluid retention.
- Swelling of the limbs and face. This is most often noticeable on the feet and ankles, but fluid can accumulate in other places – the hands and fingers, and on the face. Skin in a swollen area Maybe stretch and become shiny. If you press it and hold it for a few seconds, it will leave distinct dents and dimples that will persist for some time.
- Increase in size belly. Due to a number of diseases, fluid can accumulate in the abdominal cavity, increasing its volume. This condition is called ascites.
- Difficulty breathing may appear due to swelling of the chest.
Take note ✍🏻
Why does the body retain excess fluid?
Water can be retained in the body for many different reasons, including fairly common non-hazardous conditions and serious diseases.
Not dangerous conditions
Minor swelling can call:
- Hormonal changes during the menstrual period. Fluid may be retained due to fluctuations in progesterone and estrogen levels. This usually happens once a month, shortly before your period, and does not pose a health threat.
- Taking medications. Swelling can occur from diabetes medications, high blood pressure, over-the-counter pain relievers such as ibuprofen, and estrogens.
- Journey. If a person sits for a long time, his feet may become swollen. It is not dangerous to health and goes away without any treatment. Except in cases where swelling occurs after an air flight, does not go away for several hours or days and is accompanied by pain in the legs. Such symptoms may indicate deep vein thrombosis.
- Pregnancy. Women who are pregnant often experience fluid retention. Usually the feet, hands and face swell, especially towards the end of pregnancy. Without other symptoms, edema in pregnant women is considered normal and rarely indicates complications.
- Consuming a lot of salt. Table salt 40% consists of from sodium, a mineral that supports volume of extracellular fluid in the body. Therefore, excessive salt intake can cause fluid retention.
- Prolonged standing position. If a person has to stand for a long time or walk a lot, fluid can accumulate in the legs and cause swelling.
Serious illnesses
Edema can also occur with more dangerous diseases and conditions. To them relate:
- Chronic venous disease. This is a common cause of edema, in which the veins in the legs cannot effectively return blood back to the heart due to damaged valves. The disease can cause fluid to accumulate in the legs, thinning of the skin, and, in some cases, skin ulcers.
- Deep vein thrombosis. In this condition, swelling is mainly concentrated in the feet and ankles, and is often present in only one leg.
- Kidney diseases. These conditions may cause swelling in the feet and ankles, as well as the area around the eyes.
- Cirrhosis. Scarring of the liver can restrict blood flow to this organ. People with cirrhosis may experience leg swelling or ascites.
- Heart failure. This is a condition in which weakness of the heart interferes with its ability to pump blood effectively. Congestive heart failure can cause swelling in the legs and abdomen. Fluid can also accumulate in the lungs and cause shortness of breath.
- Lymphedema – swelling of the limbs and thinning of the skin due to surgical removal of lymph nodes. The condition can also occur due to problems with the lymphatic system, such as infection, injury or obesity.
When to see a doctor
Call 103 or 112 if, in addition to swelling, you have appeared shortness of breath, irregular heart rhythm and chest pain. This may be a sign of fluid accumulation in the lungs, a dangerous condition that requires immediate medical attention.
With a therapist costs seek advice if swelling appears after sitting for a long time, for example, during an air flight, is accompanied by pain and does not go away after several hours or even days. Especially if only one limb is swollen. This may be a sign of deep vein thrombosis.
How to remove excess fluid from the body
If swelling occurs infrequently and goes away over time, you can reduce its symptoms at home and reduce the risk of it occurring in the future.
1. Reduce your salt intake
By reducing the amount of salt in your diet, you can reduce swelling. Try the following ways:
- Remove the salt shaker from the table and do not use salt while cooking. Instead, try adding aromatic herbs and spices, garlic, onion and lemon to add more flavor to your food.
- Study the ingredients on the label. Salt is often added to seasonings, prepared and frozen foods.
- Avoid fast food and salty snacks.
- Remove processed meats and cheese, canned foods, salted fish, ready-made sauces and ketchups from your diet.
- Add more fresh vegetables and fruits to your menu – they are low in sodium.
At first it may seem that the food has become bland, but taste buds adapt after 10-14 days.
2. Increase your level of physical activity
During exercise, muscles contract and breathing quickens. It helps the lymphatic system, diverting water from tissues and organs, it is more efficient to transport it into the bloodstream. In other words, improves lymphatic drainage and prevents accumulation of fluid in the body.
If you have no contraindications to training, you can choose any exercise, from vigorous walking to intense interval training. Give preference to what brings you pleasure. This way you are more likely to exercise regularly.
3. Lie down with your legs elevated
If your legs, ankles and feet are swollen, try it lie down with your legs elevated for 30 minutes.
Raising your legs above heart level will help excess fluid enter the circulatory system and return to the heart.
If it works, do this 3-4 times a day.
4. Try wearing compression garments
This may help with swelling of the limbs. For the arms there are compression sleeves and gloves, for the legs there are knee socks, stockings and tights.
Compression socks are designed in such a way that the maximum pressure have to to the ankle area, and then gradually decreases as it goes up the leg. This helps fluid return to the heart.
Without a doctor’s prescription, you can buy preventive underwear with the lowest compression class. If you immediately take on knee socks or stockings that put too much pressure on your legs, this can cause pain and irritation of the skin.
If preventative knee socks do not help you, contact a phlebologist so that he can assess your condition and select the appropriate compression class.
5. Get a massage
Light massage movements towards the heart will help remove excess liquid.
If there is visible swelling on the body, massage very carefully so as not to damage the skin. Use cream or oil, apply pressure to the body, but make sure that there is no pain.
What not to do
Some remedies not only will not save you from fluid retention, but can also harm your health.
Take diuretics without a doctor’s prescription
Diet drugs are medications that cause the kidneys to produce more water and sodium, causing excess fluid to leave the body.
At the same time, these drugs can remove too much water and lower blood pressure, cause dizziness or fainting, and interfere with normal kidney function.
The situation is no better with “natural” diuretics or diuretics. There is no reliable evidence that any herbal remedy increases release of fluid and sodium.
So, by purchasing a supplement, at best you will waste your money, and at worst, you may end up with complications of existing diseases.
Take supplements and vitamins without indications
There is some evidence that magnesium and vitamin B6 supplements help cope with fluid retention before menstruation.
However, the benefit of this method has not been proven. Moreover, chronic use of vitamin B6 can cause peripheral neuropathy – nerve damage that can cause sensory loss, pain and muscle weakness.
IN research, which showed little benefit from taking vitamin B6, used a dosage of 250 mg. At the same time, regular intake of 50 mg for six months increases risk of neuropathy.
When it comes to magnesium supplements, they can only harm if kidney function is already impaired. In this condition, the mineral can accumulate in the body and have a toxic effect.
If you would like to try any supplements or vitamins, please consult with your healthcare professional.
Avoid water during exercise
During intense exercise, both water and sodium are lost through sweat. This is great for removing excess fluid, but also Maybe lead to dehydration.
Lack of water and electrolytes can result in heat shock, lead to painful cramps, and, if repeated frequently, damage the kidneys.
So if you sweat a lot during a workout, replenish your lost water in a timely manner. Be guided by sensations. If you are thirsty, drink.
This material was first published in September 2021. In May 2024, we updated the text.
Take care of yourself 💧