Tired, heavy, aching hands and legs are part of everyday life for many women and some men in summer. Water retention often occurs throughout the day. We reveal what helps against it!
Table of Contents
The causes of water retention
There are many different causes of water retention. The most common non-disease related ones are:
- long standing or sitting
- hormonal fluctuations in PMS, during periods or during pregnancy
- high salt consumption
- malnutrition
- hypothyroidism
- side effects of medication
- not drinking enough liquid
Water retention tips
1. Reduce salt and sugar
In the body, too much salt and sugar bind large amounts of water, which causes water retention. One gram of salt binds around three grams of water and each gram of sugar or carbohydrates around four grams. Therefore, choose fresh rather than processed foods. These contain less sodium and more minerals such as potassium and magnesium, which prevent water retention.
2. Rely on minerals
When choosing your food, make sure that it contains a lot of potassium , magnesium and vitamin B6 . These minerals and vitamins are responsible for the water balance and transport excess water away from the body via the kidneys.
Potassium and magnesium are in:
- green vegetables
- nuts
- dark chocolate
- whole grain products
- potatoes
- beans
- flesh
- Pineapple
- cucumber
- watermelon
3. Contrast showers
Since the blood vessels dilate when it is warm and contract when it is cold , contrast showers quickly provide relief. Due to the strong cooling, the blood vessels contract and transport excess water away. At the same time, contrast showers strengthen the elasticity of the tissue and train the process of contraction and release again. For long-term success, include contrast showers with every shower.
Correct use of contrast showers:
- Take a 2-3 minute shower with warm water.
- Then set a significantly lower temperature.
- Start the shower spray on your feet and work your way down your ankles, shins and knees to your thighs . Then it’s the turn of the other leg and arms.
- On the arms, start with your hands and slowly guide the water jet up to your shoulders . The back and stomach can also be briefly showered with cold water.
- Then relax under warm water for two to three minutes and repeat this process one or two more times.
4. Drink plenty of fluids
Does it sound paradoxical that water should help against water? Right but! When there is a lack of water, the body stores all the liquid that is supplied to it. The body needs water so that the blood stays fluid, the cells can clean themselves better and toxins are flushed out. So drink plenty of water and tea . The latter can even eliminate and prevent water retention. Nettle , birch leaves, dandelion and horsetail provide relief. Coriander and flaxseed swollen in water also promote blood circulation, relieve pain and swelling and have an anti-inflammatory effect.
5. Regular exercise
Build enough activity into your everyday life. This involves everyday movement such as walking, climbing stairs and cycling. Sit a lot during the day, get up every hour and relax your muscles. A short walk to the toilet or to the coffee machine will help get the lymphatic and blood systems going. If you have water retention in your calves, stand on tiptoe and rock up and down. This activates the calf muscles and allows excess water to drain away. Then put your feet up. This also promotes the drainage of water.
6. Avoid tight clothing
Shoes or trousers that are too tight cut into the skin over the course of the day and also promote water retention. In high shoes z. For example, the calves are permanently tense, which puts pressure on the veins and promotes water retention. It is better to wear looser trousers, dresses or skirts, as well as flat shoes.
7. Wear compression stockings
Admittedly, it takes some effort to wear compression stockings in summer temperatures. However, wearing compression stockings promises relief. They gently squeeze the veins and support you in your work. This improves blood circulation, which helps against water retention in the legs and prevents spider veins and varicose veins.
8. Massages
A pleasant massage is not only good for you, but also stimulates the blood circulation and allows the fluid in the body to drain better. For example, you can use a massage ball, a foam roller or natural hair brushes. You can gently massage your puffy face with a jade roller. It not only reduces swelling, but also conjures up a fresh complexion.