Lunar Calendar The Moon Today Meditation Podcast Interviews Garden Calendar Intermittent Fasting PilatesFluid retention is a very common problem, which worsens in summer and affects women more.As it usually has multiple triggering factors (hormonal, nervous, low-grade chronic inflammation...), it should also be approached from several fronts.Diet is one of the keys.When the blood does not manage to move with sufficient fluidity towards the heart, the arrival of nutrients and oxygen to the tissues is also difficult.This can cause a sensation of pain or heat, tired legs, tingling and cramps, itching, varicose veins, changes in skin color and cellulite, among other symptoms.Other problems that can accompany fluid retention are high blood pressure, insulin resistance, increased abdominal girth, and changes in thyroid function.Sudden weight gain is common in the days before menstruation due to excess estrogen, which favors retention.In the most severe cases of retention, pitting or dimpling may also appear.They are detected when we firmly press the edematous or swollen area with our finger, since when we remove it, the skin remains sunken for a few seconds.Fluid retention can be a consequence of poor circulation, the effects of which are accentuated in hot environments.The high temperature causes a dilation of the veins that makes the blood flow more slowly, accumulate and produce an increase in pressure.As a result, some of the fluid crosses the venous walls and then accumulates in the surrounding tissues, causing edema.That is why fluid retention problems are accentuated in summer.Women generally suffer more fluid retention problems due to excess estrogen.On the other hand, men suffer less, since in their case testosterone predominates.Estrogens generate a tendency to retention because they increase plasma fluid and, as a consequence, the amount of fluid in all extracellular tissues also increases.If edema is triggered in the extracellular matrix, below the dermis, fluid retention in the legs and cellulite appearThese hormonal differences in women (higher estrogen to lower testosterone ratio) also explain why women have less muscle mass and less vascular tissue tone than men.That is why it is easier for the veins to dilate and fluid to leak out into the extracellular matrix, causing edema and cellulite.In men, as there is more testosterone than estrogen, muscle and vascular tone is greater, which prevents the outflow of fluids.Chronic low-grade inflammation also promotes sodium and fluid retention throughout the body, leading to swelling of the abdomen, hands, and feet.In addition, it reduces liver and kidney function, necessary to prevent fluid retention.Other key factors are metabolic disorders, such as insulin resistance, type II diabetes or hypothyroidism.In situations of stress, the body goes into response mode towards homeostasis and increases cortisol, which ends up triggering other unwanted effects.The body secretes this hormone to reduce inflammation, but when it is maintained over time, it ends up promoting fluid retention.In addition, cortisol favors the transformation of amino acids into glucose, thus facilitating the loss of muscle mass and its consequences: it increases insulin resistance, thus maintaining inflammatory processes.It is a fish that bites its tail, because the inflammation ends up influencing other functions:Practicing it favors autophagy, the process with which the body cleanses itself of toxins and metabolic waste.Try to fast for 12, 16 or 20 hours.To learn more about intermittent fasting, you can read the following articles:Choose plants, in extract or infusion, that favor liver and diuretic functions.For example, milk thistle, green tea (also stimulates autophagy), boldo, dandelion, ginkgo biloba, horsetail, grapefruit, or hawthorn.Polyphenols from horse chestnut and red berries, or resveratrol from grapes, help improve the tone of venous valves and blood return.Doing high-intensity exercise on an empty stomach also improves fluid retention.It has been seen that this can remodel cell membranes and reduce swelling.Stay active throughout the day: Get up often if you work sitting down, do heel and toe exercises, or lie down to do leg movements like cycling or bending and stretching.Day by day, filling your plates with fruits, vegetables, broths and infusions, you can reverse inflammation and facilitate the elimination of liquids that you retain.In this weekly menu you will find proposals for breakfast, lunch and dinner for every day of the week, as well as a diuretic cream of celery and turnip.Fluid retentionElisa Blázquez, integrative nutritionistIf you are a person passionate about comprehensive health and natural, vegetarian and vegan food, sign up!Be part of our Cuerpomente community and receive all the news about the courses and the exclusive content that we prepare for you.Receive it at home, every month and at the best priceThe magazine always available on your favorite 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