Up to 70% of the human body is made up of water. Water retention, on the other hand, is an abnormal accumulation of fluid in the circulatory system, body tissues, or cavities.
What are the symptoms of water retention?
Water retention can occur in many regions of the body and for different reasons.
It has many symptoms such as:
- Discolored skin,
- Areas of the skin that indent when pressure is applied to the swelling,
- Swelling in the limbs, as well as sensitivity,
- Some stiffness in the joints,
- Weight gain.
What are the different possible causes?
There are several possible causes of water retention.
The human body uses a complex system of hormones and related substances called prostaglandins to regulate water levels. This means that excess water can be quickly excreted by the kidneys as urine. Similarly, drinking less fluid means there will be less urine produced.
Water retention can occur due to changes in this regulatory system or a series of other triggering factors.
Capillaries:
A nutrient-rich fluid, vitamins, and oxygen, called interstitial fluid, continuously passes from small blood vessels into surrounding tissues. It nourishes the cells and eventually returns to the capillaries.
However, if the pressure inside the capillaries changes or if the capillary walls become too permeable, water retention may occur.
Indeed, if the pressure is not correct or if the wall becomes too permeable, excess fluid will be released into the spaces between the cells. And if too much fluid is released, a greater amount will remain in the tissues, rather than returning to the capillaries, resulting in swelling and water retention.
The lymphatic system:
The lymphatic system drains a fluid called lymph from the tissues and returns it to the bloodstream. However, if too much fluid is released in the first place, the lymphatic system can become overwhelmed. It will then be unable to return the fluid quickly enough, which will result in an accumulation around the tissues.
Sometimes, if the lymphatic system is congested, the speed at which fluid is returned to the bloodstream may change. This means that fluid can remain in the tissues, causing swelling in various parts of the body, including the abdomen, ankles, legs, and feet.
The heart:
The normal pressure in blood vessels is partly maintained by the pumping force of the heart. However, if the heart weakens, blood pressure changes, often leading to significant water retention.
In general, the legs, feet, and ankles swell. Fluid also accumulates in the lungs, leading to long-term coughing or difficulty breathing.
The kidneys:
Blood is filtered by the kidneys. Waste, fluids, and other substances are extracted and pass through tiny tubules. From there, the bloodstream reabsorbs anything the body can reuse while waste is excreted in urine.
In most cases, the kidneys can eliminate all the waste the body produces. However, if blood flow to the kidneys is affected, problems can occur. For example, in the case of kidney failure, waste, including fluids, cannot be properly eliminated by the body, resulting in fluid retention.
Pregnancy:
The weight of the uterus on the major pelvic veins can cause fluid buildup in the body during pregnancy. In most cases, there is no need to worry as the situation usually resolves after the baby is born.
Physical inactivity:
Exercise helps blood return to the heart, especially in the lower limbs. If blood does not circulate frequently enough, it begins to accumulate in the legs, causing higher pressure in the capillaries.
Due to increased pressure, fluid will leave the capillaries at a faster rate, making it more difficult for fluids to reappear later.
Exercise is therefore necessary to stimulate the lymphatic system to perform its function of regulating overflows, returning fluids to the bloodstream at rates that can regulate body water levels.
Very long periods of physical inactivity, such as long-haul flights, increase the risk of water retention. During a long flight, even minor physical movements, such as standing on tiptoe a few times, rotating the ankles, and wiggling the toes, can help reduce fluid retention.
Medications:
Some medications can cause water retention, including:
Estrogen-containing medications: birth control pills or hormone replacement therapy (HRT). These can reduce water retention.
Nonsteroidal anti-inflammatory drugs: these are drugs with analgesic and antipyretic effects. At high doses, they are actually effective in reducing inflammation. Aspirin, ibuprofen, and naproxen are examples.
Beta-blockers: used to treat abnormal heart rhythms and prevent tachycardia.
Others:
Malnutrition and poor diet: a diet low in protein leads to low albumin levels, which can also play a role in the development of water retention.
Salt or sodium: sodium-rich foods can cause water retention.
Allergies: certain foods and insect stings can cause edema in sensitive individuals.
Thyroid disease: people with a thyroid gland disorder often suffer from water retention.
Treatment
The treatment of water retention depends on several factors, including the underlying cause. However, most cases will resolve without treatment.
However, if symptoms do not improve, it is advisable to consult a doctor or healthcare professional.
They can make a diagnosis and prescribe appropriate treatment, such as diuretics. They will allow the elimination of fluid in the blood by the kidneys. A limited course is recommended as taking them for too long can lead to dehydration, worsen water retention, and cause kidney damage.
Treatment of capillary leaks:
In this case, tissues retain both water and proteins. Diuretics would ensure that the kidneys remove fluid more quickly from the blood, while the protein in the tissue spaces would continue to draw fluid from the blood into the tissues. This would result in dehydration of the blood, or even worsening water retention.
Capillary leaks are often related to a protein problem, so the doctor will prescribe medications that help break down the protein in the tissue space.
Home remedies
There are several simple and natural home remedies to combat water retention, the effectiveness of which depends on the location and severity of the symptoms.
Massage or getting a massage:
Massaging can also help the affected area when gently stroked in the direction of the heart. This can help move the fluid. It is important that hand movements do not cause pain.
Exercise and elevating the legs:
As mentioned above, it is important to exercise to reactivate blood circulation, especially in the lower limbs, which are the most commonly affected by water retention.
It is also important to keep the legs elevated three or four times a day to improve circulation and move fluids. Also, consider sleeping with the affected limb elevated above heart level.
Monitor your diet:
There are several ways to manage water retention through diet, such as:
reduce sodium or salt intake,
consume more magnesium from various sources, such as beans, nuts, whole grains, and leafy vegetables.
eat more foods containing vitamin B6, such as bananas, nuts, and potatoes,
consider protein: humans need a certain level of protein for effective water balance. A person suffering from severe protein deficiency may have more difficulty returning water from tissue spaces to capillaries. Abdominal enlargement in a starving person is mainly caused by a lack of protein in their diet.
Supplementing:
You can also help yourself with dietary supplements:
Meadowsweet contains flavonoids, which are powerful antioxidants known for their diuretic properties. This plant will help reduce localized swelling (in the arms, thighs, ankles, etc.) due to water retention.
Studies have also shown that dandelion is effective in reducing the amount of water retained during a single day. It will help activate elimination through its bitter principles.
Finally, supplements containing vitamin B6 or magnesium can be effective in fighting water retention.
Prevention tips
Here are some tips to prevent water retention symptoms:
lose weight,
engage in regular physical activity,
wear compression stockings if water retention occurs in the lower limbs,
do not stay still for too long, whether sitting or standing,
do not expose yourself to too high temperatures, such as hot baths, showers, and saunas.
A healthy and balanced lifestyle will help minimize water retention.