All of us, from time to time, have wondered why, after a tiring day, our feet are swollen or why we don't lose weight easily despite all the grueling exercise and diet programs. Or why, during our period, we have to deal with so much bloating.

Our bodies are like complex ecosystems, where every part plays an essential role. Water, the most abundant component in our body, is essential for countless functions, from keeping our cells plump to regulating body temperature. However, when delicate balance is upset, we get into a condition in which our body clings to excess fluids, causing uncomfortable swelling, known as water retention or edema.

Swelling is found in various parts of the body, most commonly in the ankles, feet, legs, and abdomen.

What causes fluid retention?

The main causes of water retention are cardiovascular or kidney problems, hormonal changes, and certain medications. So, it is suggested to talk to your physician in case you are dealing with any of the above. In general, factors that contribute to water retention can be:

- Nutrition: If you consume excessive quantities of salt (sodium) and refined carbohydrates, aka over-processed foods, there is a high chance that your nutrition disturbs the fluid balance in your body. In addition, low protein intake and excessive alcohol consumption are factors that increase fluid retention.

- Hormonal fluctuations: The hormonal imbalance during menstruation, pregnancy and menopause can lead to temporary fluid retention which gradually subsides. This is because estrogen and progesterone are hormones that control and regulate the distribution of fluid in the body, so any disturbance in their balance causes retention.

- Sedentary life or standing: Physical activity smoothens circulation of blood from the blood vessels of the legs to the heart. Having a sedentary lifestyle blocks this upward movement of blood, resulting in the accumulation of excess fluid mainly in the lower extremities. The same happens from standing for long hours, where due to gravity body fluids are retained in the legs.

- Medical conditions: Certain medical conditions, such as heart disease, liver disease, and kidney problems, can affect the body's ability to properly eliminate fluids.

What are the symptoms?

There are certain signs in our body where that can indicate possible fluid retention. The most common symptoms of fluid retention include:

• bloating, especially in the abdomen
• swollen feet and ankles
• fluctuations in weight
• swelling of the abdomen, face, and hips
• stiffness of the joints

How to Relief Water Retention

For the holistic treatment of the symptoms caused by fluid retention, it is first necessary to recognize its causes. As long as the retention is not due to some medical condition that needs medical monitoring and guidance, the following tips can help relieve symptoms and make you feel better:

Reduce sodium (salt) intake

Processed foods, salty snacks, and pre-prepared meals tend to be high in sodium, and therefore, it is best to avoid them as much as possible and choose more "homemade" food in order to reduce salt intake. In addition, it’s good to incorporate in our diet fresh fruits and vegetables and whole grains that do not contain sodium.

Increase potassium intake

Potassium helps to balance the effects of sodium and promotes the elimination of fluids. Include bananas, avocados, leafy vegetables, and sweet potatoes in your diet, which are rich sources of potassium and can relieve the symptoms of retention.

Stay hydrated

Contrary to what you may think, dehydration can actually cause fluid retention as your body tries to conserve fluids to perform its functions. You should aim to drink eight glasses of water a day, but depending on your body's needs and weather conditions, it may need to be adjusted differently.

Lift your legs

When resting, raise your legs above the level of your heart to help drain excess fluids and keep water circulating smoothly in the body.

Exercise regularly

Physical activity promotes circulation and helps the body get rid of excess fluids. Aim for at least 30 minutes of moderate-intensity exercise for at least 3-4 days a week.