Condition called edema can make your feet, ankles, hands, or legs often swollen. This happens because of water retention. It is characterized by the accumulation of fluids in the tissues, circulatory system, and cavities.
The main causes of edema are not doing physically activites, premenstrual syndrome, sedentary lifestyle, pregnancy and certain medications. But, swelling can also occur during air transport.
Treat it on time, it is important. Most cases of edema are not serious, but sometimes it can indicate heart failure or kidney disease.
Here are the main causes of edema and suggested ways of how to reduce the swelling and avoid water retention.
6 Causes of Edema:
1. Excessive Sodium Intake
If you don’t drink enough water or your food is based on sodium-rich foods, the body will use its water reserves. The result is water retention. The human cells with water can expand up to 20 times. So, here is important to know about foods that contain high amounts of sodium. Start to avoid them.
Besides salt, sodium can also be found in some condiments, canned vegetables, processed meat and other processed foods. On the other side, Celtic and Himalayan sea salt can reverse the water retention caused by table salt.
2. Magnesium Deficiency
Lack of magnesium is related to edema. This mineral is essential for most functions in the body, so insufficient amounts of it can hinder the proper function of the body. This will eventually lead to water retention.
One research shown that women with premenstrual symptoms can reduce water retention if take 200 milligrams as a daily dose of magnesium. Increasing the intake of magnesium-rich foods or taking it as a supplement can relieve this condition.
The foods with the high amount of magnesium are: dried fruits, dark green veggies, nuts, spinach, dark chocolate, avocados, peas, and whole grains.
3. Lack of Vitamin B6
Since it’s involved in many aspects of water balance in the body, deficiency in vitamin B6 can lead to edema.
A study publish in the Journal of Caring Sciences are present the women who experienced water retention caused by premenstrual syndrome. They took vitamin B6 on a daily basis, and their condition was soon improved. This vitamin is soluble in water, it need many cofactors to function properly. The best is to obtain it from whole foods.
Foods high in vitamin B6 are: potatoes with skin, bananas, chicken, sunflower seeds, lean beef, turkey, tuna, dried fruit and pistachio nuts.
4. Lack of Potassium
This mineral is vital for the proper function of cells, tissues, and organs in the body. It plays important role in the keeping of normal water balance in the body.
Potassium is lead to edema. Deficiency can come to not of consuming enough potassium-rich foods but from high amounts of salt. Worst thing is that this mineral can cause weight gain, cramps and muscle spasms. Potassium can reduce water retention due to its ability to reduce the sodium levels.
You can find this mineral most in: honey melon, rockmelon and watermelon.
When you don’t drink enough water you can dehydrate. This condition is duress the body to retain water to stay live. It can result in swellings feet, hands, ankles or legs. Luckily, it’s not hard to improve your condition. Just drink enough water and potassium-rich juices. You should to avoid soda drinks and coffee.
6. Excessive Consumption of Processed Foods
As we allude to before, processed foods are full of sugar and sodium. They are one of the leading causes of water retention. They contain artificial food additives whose toxic nature puts a load on the kidneys and the liver.
Foods with high quantity of sugar include artificial sweeteners can cause spikes in the levels of insulin and blood sugar.
We recommend you to avoid process foods.
Plants for Reduce Edema:
Thanks to their strong diuretic properties, these plants can help reduce water retention or edema:
- Corn silk