Tips to avoid fluid retention

Do you think you’ve gained weight this summer? Could it be fluid retention or edema? During the summer period, there is a greater tendency to accumulate fluids. Combatting it effectively requires a comprehensive approach that combines dietary adjustments, physical activity, and self-care habits. Find out if this is your case and discover tips to prevent fluid retention on all fronts... at both the body and facial levels!

WHAT IS FLUID RETENTION?

Fluid retention (also medically known as edema) is a much more common problem among women. It is a matter of hormones, and the fact that they have thinner skin and less muscle mass also plays a role. Fluid retention occurs when our body is unable to maintain a balance between the fluids ingested and those eliminated through sweat and urine. The effect of this imbalance is the swelling of soft tissues and, consequently, an increase in weight and volume and a feeling of heaviness.

SYMPTOMS OF FLUID RETENTION

Two or three extra kilos on the scale with no apparent explanation, swollen limbs, sudden changes in body volume, a skirt that won't zip, jeans that feel tighter than usual, socks that leave marks on your calves or ankles...

Sensations also give it away, and the most common ones are feeling heavy legs, skin that hurts to the touch and is much more prone to bruising at the slightest bump, and, of course, urinating less often than usual.

At Beldon Beauty, we have a tool that allows us to differentiate adipose tissue from fluid accumulation. It is a very precise measurement system that also provides us with data on the progression of the process and the causes that triggered it.

Through this diagnosis, we can prescribe the best treatments, but in general terms, it must be said that diet and lifestyle are definitive when it comes to preventing and combatting fluid retention.

HABITS THAT WORSEN FLUID RETENTION

We continue with the tips to avoid fluid retention. The habits that worsen fluid retention are very varied, but they usually respond to circulatory problems and worsen in summer, since the heat dilates the veins, although there are also certain lifestyle habits that cause it.

• Abusing salt (sodium). Excess salt is the main cause of retention, as the body stores water to dilute the excess sodium. Your menus should add up to at most 2 g of sodium per day (approximately 5 g of salt). That is why it is essential to reduce the consumption of processed foods, which are usually the main culprits for inadvertent excess sodium.
• Overweight. Every extra kilo of fat hinders circulation.

PARADOXICAL HYDRATION: DRINK MORE TO RETAIN LESS

Although it may seem contradictory, drinking enough water is essential to reduce swelling. When the body detects that it is not receiving enough hydration, it goes into "savings mode" and retains the fluids it already has. Proper hydration signals to the body that it can release the excess.

Recommendation: drink at least 1.5 to 2 liters of water a day to maintain optimal hydration and help your body regulate fluids efficiently.

GLUCOSE, INSULIN, AND RETENTION: A LITTLE-KNOWN CONNECTION

Constant snacking and excess carbohydrates keep insulin and glucose levels high in the blood, which creates an inflammatory context that favors fluid retention and edema.

Tip: slightly delaying breakfast or avoiding snacks every few hours can help stabilize these levels and reduce the inflammation associated with swelling.

MOVEMENT AND LYMPHATIC STIMULATION

Regular physical activity is one of the most effective tools against fluid retention, as it activates the circulation and the lymphatic system. Activities such as walking, swimming, or cycling are especially recommended.

If you spend a lot of time standing or sitting, keep these tips in mind:

• Change your posture frequently to prevent fluids from stagnating.
• Elevate your legs above heart level when resting to facilitate venous return.
• Avoid clothing that is too tight, which hinders circulation.

NATURAL REMEDIES AND COMPLEMENTARY THERAPIES

Using herbal teas with natural diuretic effects can be a good support for fighting fluid retention. The most recommended are:

• Horsetail, renowned for its diuretic properties.
• Dandelion, which promotes fluid elimination via the kidneys.
• Green tea, antioxidant and slightly diuretic.

In addition, during hot weather, when heat dilates blood vessels and worsens the feeling of heaviness, these tools are especially useful:

• Manual lymphatic drainage, with specialized gentle massages.
• Compression stockings, which favor venous return.

ALTERNATIVES TO SALT -THAT DO NOT RETAIN FLUIDS-

Salt is the worst enemy of circulation, but there are alternatives that allow you to salt your dishes without the need for sodium. To dress meals, you can substitute it with pepper, parsley, basil, thyme, mint, turmeric, oregano, cumin, or any other seasoning that you like and adds flavor.

ELECTROLYTE BALANCE: SODIUM VS. POTASSIUM

The balance between sodium and potassium is key to avoiding fluid retention. Potassium acts as a regulator that helps the kidneys eliminate excess sodium through urine, thus reducing swelling naturally. Magnesium also contributes to this balance and counteracts the negative effects of excess sodium.

Potassium-rich foods that should not be missing:

• Banana
• Avocado
• Boiled potato with skin
• Spinach
• Fruits, vegetables, legumes, fish, and meat in general

Fluid accumulation can be prevented by consuming at least 200 mg of magnesium per day.

THE DIET THAT FIGHTS FLUID RETENTION

There are foods that, although we do not associate them with 'salty', are a sodium bomb. This is the blacklist:

• Dairy. Are you aware of the high sodium content in cheeses or yogurts? Always look for the 'low salt' version.
• Sauces. You can't imagine the sodium they contain. Try to do without mustard, barbecue sauce, or ketchup.
• Canned foods. As well as pâtés or smoked products.
• Pre-cooked foods. Both these and processed foods require flavorings and additives that are loaded with sodium.
• Alcohol. It is harmful to the proper functioning of the circulatory system, kidneys, and liver.

The list of foods that should be on your table is this:

• Potassium-rich foods such as fruits and vegetables, tubers, legumes, fish, seafood, and meat. Vegetables and fruits have a high water content which, in healthy people with fluid retention, helps the proper functioning of the kidneys.
• Among the fruits that reduce swelling the most are watermelon, melon, pear, avocado, grapes, loquats, apple, and peach, which increase urine production.
• Among vegetables, carrots, Brussels sprouts, broccoli, or mushrooms stand out.
• As well as celery, artichoke, asparagus, cucumber, zucchini, leek, and onion, which are very diuretic.
• Lentils, beans, wheat germ, raw peanuts, soy, walnuts, sesame seeds, milk, yogurt, hake, fresh salmon, fresh cod, trout, sardines, veal, chicken, turkey, and lamb also contribute to fighting fluid retention.

THE BEST TREATMENTS FOR FLUID RETENTION

Include some good treatments among the tips to avoid fluid retention. At Beldon Beauty, we know that it is a problem that affects many women, and we have the tools, both in the cabin and cosmetic, to facilitate drainage and activate circulation.

DRAINING MASSAGE

Its gentle and rhythmic movements help activate lymphatic vessels and nodes, thereby eliminating interstitial fluid and lymph, regulating the excess accumulated fluid. These are superficial, very relaxing manipulations whose function is to stimulate the lymphatic system to expel all toxins from the body. This technique is especially recommended during the summer, when heat dilates blood vessels and worsens the heaviness in the legs and limbs.

The benefits are multiple. It reduces inflammation, lightens the limbs, increases the body's defenses, activates circulation, fights cellulite, edema, and varicose veins, and drains and eliminates toxins.

AND FOR THE FACE…

Why deny it the benefits of a good drainage? Activating the facial lymphatic system means redirecting retained fluids—which cause edema and swelling—to the lymph nodes located near the ears and eyes. Thanks to this technique, a non-surgical lifting effect can be achieved, bags are reduced, and the appearance of the skin is rejuvenated globally. At Beldon, we have an expert protocol for this.

FACIAL SCULPTING

The session begins with the application of the Kobido technique, a massage distinguished by its fast and rhythmic movements designed to stimulate blood circulation, promote skin elasticity, and activate cell regeneration. Next, Gua Sha stones are used, which glide gently over the skin to promote lymphatic drainage, reduce swelling, and define the facial oval.

The results? An immediate lifting effect, oxygenation of cells, fatigue-free features, strengthened facial muscles, and fresh, inflammation-free skin. Bags and dark circles disappear instantly, and expression lines are also reduced.

Follow these tips to avoid fluid retention and if you have any questions, do not hesitate to contact our team.