Our bodies are made up mostly of water, between 60% and 70%. Under normal conditions, there is a balance between the amount of fluid we ingest and the amount we excrete. When this balance is broken, we ingest more fluid than we excrete and fluid retention, or edema , (scientific name) occurs. Edema can appear throughout the body, or it can be localized to certain areas. Symptoms generally include the swelling of the hands, tummy and feet.
What causes fluid retention? The most common cause of fluid retention is the incorrect functioning of capillaries. These small blood vessels carry nutrient rich fluid to cells. Once the nutrients have been supplied to the cells, the liquid returns to the capillaries. Fluid retention can occur when the pressure system in the capillaries fails to prevent proper return of liquids to the bloodstream. Leakage may occur in the capillary walls, resulting in liquid accumulation between cells, causing inflammation.
Nutritional Advice to combat fluid retention:
Drink diuretic infusions; like green tea or dandelion to help the body expel liquids.
Consume dairy products: Two servings a day, for example: a half glass of milk and one yogurt. Avoid cured or semi-cured cheese, as it has a high sodium content.
Consume potassium rich foods; like banana, asparagus and walnuts(30g); potassium corrects fluid balance in the body.
Add garlic to your diet; garlic has a diuretic effect on the body and helps to dilate blood vessels, reducing blood pressure.
So start eating more potassium, less sodium and drink more water to combat the big bad bloat ;) If you are concerned about what may be causing fluid retention, consult your doctor.