5 Ways To Get Rid of Excess Fluids in Our Bodies

· January 18, 2019
One of the keys to get rid of excess fluids is to reduce the amount of salt we add to our food, as well as cutting out processed foods that tend to be high in salt, since it adds to fluid retention

Did you that there are many ways to get rid of excess fluids retained by our bodies?

Our bodies are complex organisms made up of several inter-connecting systems, all of which need proper treatment and good maintenance to keep working well together. If we don’t take care of our bodies, then we’ll be more likely to run into problems.

This is what happens in the case of fluid retention, which is a very common and unpleasant ailment.

Fluid retention can end up affecting the sufferer for long periods of time – and since it’s also commonly an indicator of other ailments, it’s important to seek professional medical advice as soon as possible.

What is Fluid Retention?

A person with fluid retention in their thigh.

As the name suggests, fluid retention – also known as edema – is what happens when fluid builds up in different parts of the body.

In general, it’s due to poor drainage of fluid from the tissue of our bodies. The legs and the abdomen are the areas of the body most commonly affected by this complaint. 

When everything in our bodies is functioning as it should, the lymphatic system takes charge of draining fluid out of our tissue, making sure it doesn’t accumulate. However, if the lymphatic system is struggling for some reason, it won’t be able to cope with the amount of fluid present in the tissue.

What Causes Fluid Retention?

There are several possible causes associated with the appearance of edema. The most commonly-reported ones are as follows:

  • Liver diseases
  • Renal insufficiency
  • Hypertension
  • Heart problems
  • Pregnancy
  • Menopause

These problems usually have several specific symptoms that come along with them – however, the sensation of heaviness and pain in the limbs, as well as inflammation, are also common general symptoms.

Getting Rid of Retained Fluids

There are a few habits you can adopt that are very effective if you want to get rid of excess fluids. We’ll take a look at a few of the most relevant ones.

If you find yourself with the symptoms of fluid retention, don’t suffer in silence – get started with applying this advice right away to alleviate the problem!

1. Eat Plenty of Diuretic Foods

A selection of fruit and vegetables.

Diuretic foods help get rid of excess fluids that build up in the body. That’s why they’re a fantastic ally in the fight against fluid retention, not to mention other toxic elements.

Diuretic foods are also common features of diets designed to help us lose weight in a healthy and controlled way.

To kick your diuretic food intake into gear, just increase your consumption of ingredients like:

2. Adopt a Healthy Diet

However, it’s not just about consuming diuretic foods. In fact, to get rid of excess fluids effectively means completely changing our conception of food and what it’s for.

Developing and following a balanced diet is, of course, essential for the welfare of the whole body. Ideally, our diets should be based on the consumption of fruits, vegetables, fish and some whole grains.

However, it’s not just about what we eat, but also how we eat it. Nutritional experts advise that we divide our food intake into 6 portions evenly spaced throughout the day. By following this pattern, we will be able to eat in a more relaxed way. As a result, we won’t be plagued by cravings or the common desire to stuff ourselves.

3. Avoid sodium-rich foods

A saltshaker with spilt salt.

Another stellar piece of advice regarding the eating habits that will help you reduce or get rid of excess fluids is to avoid sodium-rich foods in your diet.

When we’re talking about sodium-rich components, the most obvious one almost goes without saying: salt. Sadly, salt is often used in excess to season food, as well as being present in high concentrations in ready-prepared processed foods.

That’s why it can sometimes be a struggle to avoid excessive sodium consumption, no matter how much we may want to.

If that’s the case for you, why not try different ways of adding flavor to your dishes, such as experimenting with new spices.

And if that’s not possible, it’s still worth at least trying to reduce your salt intake. This will benefit the general health of your body as well as to alleviate the symptoms of fluid retention.

Read more: 8 Spices that You Can Use as a Salt Substitute

4. Drink water

This may seem a little counter-intuitive to begin with. We’re trying to get rid of excessive liquid that has built up in our bodies – but in fact, drinking water actually helps with that process.

Drinking plenty of water stimulates the urinary system and the kidneys. It also helps to eliminate toxins and other harmful elements from our bodies.

Make sure you’re drinking at least five to six glasses of water during the course of the day.

5. Work out

Work out to get rid of fluids.

You probably already know that physical exercise contributes to the general well-being of the body. And in the case of fluid retention, it not only helps to increase muscle tone and combat our increasingly sedentary lifestyles, but is also responsible for expelling all kinds of harmful elements through sweat.

  • The best work-outs to focus on in this regard are ones based around aerobic physical exercise. This promotes intense sweating. As a result, this helps the liquids retained in the tissues to emerge gradually.

Why not consider getting involved in a sporting activity? The vast majority of such sports – whether it be tennis, football or zumba – involve high-intensity aerobic exercise.

See also: Zumba Class: Why Is It So Popular?

Among the most effective are cycling, swimming and athletics. These can also help us lose weight healthily and a little faster.

Morris, M. J., Na, E. S., & Johnson, A. K. (2008). Salt craving: The psychobiology of pathogenic sodium intake. Physiology and Behavior. https://doi.org/10.1016/j.physbeh.2008.04.008