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Anti-fluid retention diet

Most of us, and especially women, tend to have fluid retention at some point. We notice swollen hands, rings or shoes fit us more tightly or do not fit, our clothes tighten and mark our skin, our face is more puffy or with puffed eyelids, we urinate less frequently and in little amount, total, that we feel very uncomfortable.

They are usually specific situations that are due in most cases to an excessive intake of salt or alcohol, but also due to changes or fluctuations in our hormones. When this fluid retention is continuous, we must consult the doctor to rule out any disease.

NON-pathological factors of fluid retention

  • Excess salt or certain foods fortified with sodium
  • Alcohol
  • Low protein diets
  • Sedentary life
  • Hormonal fluctuations especially premenstrual period, pregnancy and menopause
  • Trasnochar

Measures to avoid or alleviate fluid retention

As in the cholesterol diet, this is not a diet itself, it will only be enough to adopt a series of measures.


Avoid excess salt, certain foods that are very high in sodium or have a mineralocorticoid effect, or anything that can increase blood pressure. 

  • Diced broth or instant soups
  • Pre-cooked meals or in sachets
  • Canned
  • Sausages
  • Salted
  • Cured cheeses
  • Fizzy drinks including sparkling water
  • Diet drinks especially if they are sweetened with sodium cyclamate
  • Alcoholic beverages, of any kind, including beer
  • Caffeinated drinks
  • Licorice
  • Industrial pastries and desserts
  • Salty snacks (Chips, popcorn, pipes, peanuts, cookies …)


Eat vegetables, especially: Parsley, coriander, garlic, pumpkin, celery, asparagus, zucchini, leeks, cucumber, tomatoes, onion, mushrooms, aubergine, artichoke …


Starches indicated: Potatoes (better with skin), brown rice and pasta, low-salt whole wheat bread


Consume meat, fish and eggs in the right measure, seasoned with aromatic herbs, lemon or spices, very little salt and preferably grilled or baked with a pinch of olive oil


Fruits rich in potassium : Banana, papaya , melon, watermelon, although citrus fruits and natural tropical pineapple are also suitable


Drink a couple of liters of water a day. Help yourself with some diuretic medicinal plants in infusion such as: horsetail, ortosifón, camilina, vllosina, dandelion or heather among others


Give up the smoking habit


Get regular exercise or take a brisk walk every day for at least half an hour. If you have to sit for a long time, get up for a few minutes every hour and take a little walk


Sleep 7-8 hours a day and take a half-hour nap if your obligations allow it


Do not wear very tight clothing, tight jeans or belts that hinder the venous return of the legs


How much salt can we consume

Up to date, the WHO recommends, to avoid fluid retention and high blood pressure , not to consume more than 2 grams. of salt which is the equivalent of a teaspoon of coffee. And the recommended dose of sodium that we should not exceed is 2g / day, just the amount of sodium in that teaspoon of salt.

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Is the use of diuretic drugs appropriate?

The use of diuretic drugs is only appropriate if they have been prescribed by a doctor for a specific reason and they are contraindicated during pregnancy. Use the foods with diuretic effects that we have indicated above and / or infusions of plants that help you eliminate that retained liquid.

If you are taking medication or pregnant, consult your doctor before taking any medicinal plant. Medicinal plants contain “natural” chemical substances, active principles capable of exerting an action or interacting with drugs and causing embryonic or fetal lesions.

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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