Water Retention

I keep returning to the subject of water retention in the body over and over again. I have to admit that I’ve had to deal with this problem for ever. However, one of my recent observations is that I haven’t had such symptoms in my second pregnancy!

The accumulation of water in the body can occur as a result of disorders of various mechanisms in your body. Kidneys, circulatory, lymphatic, and hormonal systems are responsible for maintaining the proper level of fluids in your body. Therefore, if there is any problem with the functioning of the indicated systems, fluid retention and edema appear.

Edema can occur anywhere in the body. Fluid retention symptoms will depend on the affected area. The parts which are most commonly exposed to swelling are: legs, ankles, hands, stomach, chest and face.

 

The symptoms of body retention include:

– edema,

– changes in skin color,

– local swelling of the skin,

– remaining cavities after touching / pressing a finger on a given area of the body,

– pains,

– joint stiffness,

– weight gain,

– feeling tired,

– dry mouth,

– dry skin.

 

 

 

The most common causes of fluid accumulation in the body

 

Not enough fluid intake

Contrary to appearances, the less you drink, the more water your body will accumulate. Why? This is how your body defends itself against dehydration. Pay attention to the amount of fluid you drink. How often do you reach for water? It is estimated that you should drink about 30 ml of liquids for every kilogram of body weight. For example, a woman who weighs about 65 kg should drink about 1950 ml of fluids (water, unsweetened teas, preferably herbal etc.) daily. This demand increases in physically active people and in the summer months, when the body is exposed to greater water losses with sweat. All kinds of sweet and carbonated drinks should be limited.

 

Pregnancy

During pregnancy, the body retains more water than usual, which can lead to swelling of the lower extremities, especially in hot weather or after standing upright for a long time. As you probably guessed, the reason is hormonal changes and additional weight. This is usually not dangerous and the problem disappears after delivery. However, if the swelling becomes more severe, it may indicate pre-eclampsia. It is a discomfort that occurs in women in the second half of pregnancy, and the symptom is elevated blood pressure, which can harm both the mother and the fetus. In such cases, it is best to consult a doctor as soon as possible.

 

Lack of physical activity

Movement and physical activity lead to faster blood flow, so as you can guess, a sedentary lifestyle works the opposite. Blood circulates more slowly in the circulatory system, and weaker circulation affects fluid stagnation in tissues, leading to swelling of the legs.

 

Obesity

Obese people may experience more frequent or even constant swelling associated with having too much weight. Obesity also increases the risk of hypertension, problems with kidneys, and heart, which can also result in excessive swelling.

 

Malnutrition

In the long run, a low-energy diet causes malnutrition, and thus a decrease, e.g. in blood proteins called albumins. They participate in the binding of water in the body by supporting the management of body fluids. When a person has a severe protein deficiency, they may have difficulty transporting interstitial fluids back into the capillaries. As a consequence, water stagnates under the skin.

 

Infections and allergies

The role of the immune system is to protect the body against diseases and infections. At the time of invasion of pathogenic, foreign antigens, the body defends itself by causing inflammation. It then releases histamine, a tissue hormone whose task is to increase the gaps between the cells in the capillary walls. This allows white blood cells to arrive. There is an accumulation of fluid in the area of infection, visible as edema. People struggling with prolonged inflammation may experience water retention

 

Hormones

Hormonal imbalances can lead to fluid retention not only during pregnancy. Sounds familiar? It is worth mentioning prolactin here. Its elevated level may be the cause of fluid accumulation in the body. The situation is similar when you have too high testosterone levels, especially free testosterone. If the swelling persists for a long time, you should consult a doctor who, if he deems it necessary, will ask you to have appropriate examinations. The implementation of appropriate treatment, which will affect the leveling of the appropriate hormones, will help normalize the water and electrolyte balance, and thus get rid of swelling.

 

Menstruation

Momentary, cyclical changes in hormone levels, especially among women, are manifested by swelling and a feeling of heaviness. One of the reasons for this is excessive estrogen activity and progestin deficiency in the second phase of the menstrual cycle. Estrogens, which are produced by the ovaries, stimulate the secretion of vasopressin and aldosterone, substances that are responsible for the retention of water and sodium in the body. Hence, water retention, swelling and a feeling of heaviness during menstrual periods. This is often manifested by the occurrence of flatulence, breast tenderness and weight gain.

 

Thyroid disease

The thyroid is a hormone releasing organ that also plays a role in controlling fluid levels. People with thyroid problems, often experience water retention in the body manifested by swelling of the body. Mainly swelling of the eyelids and face occurs in people with hypothyroidism or swelling of the calves in people with hyperthyroidism.

 

Cushing’s syndrome

This is a condition in which the adrenal glands produce too much of steroid hormones, one of which is cortisol. Its elevated levels, especially over longer periods of time, affect water retention, causing leg swelling.

 

How can swelling be prevented?

1. Drink water, preferably at regular intervals
2. Rest lying with your legs above your torso.
3. Use pressure-free stockings (preferably those recommended by orthopedic stores).
4. Include exercises in your plan of the day 🙂 Perform 50 ankle and wrist circles every hour.
5. Plan regular physical activity, e.g. walking.
6. Avoid staying in the sun for too long and hot temperatures, e.g. when bathing. Don’t visit sauna too often.
7. Try to maintain healthy body weight, thanks to which you reduce the likelihood of edema.
8. Avoid staying in one position for too long.
9. Take care of your diet (reducing the amount of salt) and pay attention to supplementation, especially magnesium and vitamin B6, which you can easily provide with food. Where is magnesium found? You can find it in beans, nuts, whole grains and leafy vegetables. Vitamin B6 can be found e.g. in bananas, walnuts or potatoes.

As you can see, there are many reasons for water retention. The most important thing is that at the beginning you should analyze your lifestyle, diet and the possibility of chronic diseases affecting you. You can also help reduce swelling, which I described in an earlier entry, you can find it  HERE. If you are unable to determine for yourself what the reason for your body to retain water may be, consult a doctor.