The best diuretic for fluid retention is your hard work and determination. Doesn’t that sound poetic? A little, but with the correct choices of nutrients, exercises and quality supplementation, you couldn’t agree more.
WHAT HAPPENS WHEN THERE IS FLUID RETENTION?
The stifling heat accentuates the heaviness in legs and feet, the annoying sensation of swollen legs and the search for relief: what is the best diuretic for fluid retention? Tired legs can hide different ailments although, in a very widespread way, they potentially are the consequence of unhealthy habits.
By practicing regular exercise and a balanced and healthy diet, you can improve… but not all exercise has the same effect and not all vegetables are ideal.
In the following text we get to the point: we summarise the highlighted ways to improve that feeling of heaviness and, watch out! new related studies so that fluid retention is not adding to weight gain, cellulite or spider veins. Take note!
WHAT IS THE BEST MEDICINE FOR FLUID RETENTION?
Fluid retention, also known as oedema, is when the body accumulates fluid in the tissues, causing swelling and a feeling of heaviness.
According to various studies, the formation of oedema in the extremities can sometimes be related to digestive, renal, cardiovascular and hormonal problems. In this regard, it is necessary for a health professional to review the real reasons for fluid retention. These are the most common:
- Circulatory problems
- Hormonal changes due to pregnancy or ovulation
- Cardiovascular diseases
- Thyroid
- Kidney problems
DIURETICS
These medications, which are potent diuretics used to eliminate fluids, must be purchased at pharmacies and taken only under medical supervision and prescription.
- Loop or high-ceiling diuretics: furosemide and torasemide.
- Thiazides and related agents: hydrochlorothiazide, chlorthalidone, indapamide, xipamide, altizide.
- Potassium (K)-sparing diuretics: amiloride, spironolactone, triamterene.
However, a high-salt diet and a sedentary lifestyle are usually the most common causes of fluid retention. Therefore, the most effective measures are aimed at real changes in everyday life.
THE MOST POWERFUL NATURAL DIURETIC
If you are leaning towards natural options to find the best diuretic for fluid retention, here are some suggestions based on recent publications that might help.
In this regard, it is important to remember that these natural methods do not replace medical consultation. It is advisable to speak with a health professional before trying any treatment, especially if you have pre-existing health conditions or are taking medications. Here are some natural options you might consider:
MORE WATER AND 0% ALCOHOL
It may seem counterintuitive, but drinking enough water can help reduce fluid retention. Proper hydration can help flush out toxins and maintain a healthy fluid balance in the body. You’re probably already aware of this, but give it a try: think about the last time you accidentally skipped a drink, and then think about when you did drink water consistently and regularly. It never fails – your body flows better with water.
Therefore, anything that causes dehydration is not recommended, and yes, alcohol is on this blacklist!
LOOK FOR POTASSIUM IN YOUR DIET...
We know this, but it seems that we still don’t give it the importance it deserves. A healthy diet improves almost all aspects related to health. Things don’t get better as we get older… Although some use genetics as an excuse, today we know that it is not everything.
In this order: diet, exposure to ultraviolet rays and hormonal differences, cited by the author of a recent study as the factors that influence the development of diseases (in addition to genetics).
In this case, to reduce fluid retention, choose foods rich in potassium: bananas, spinach, avocados, oranges and watermelons. Potassium can counteract the effects of sodium and promote the elimination of fluids.
...AND SAY GOODBYE TO SALT
It’s not an easy task either, trust me I know… if you start eating without salt, everything seems to have no flavour, but it’s a matter of habit. If you start giving up salt and sugar, you’ll see that food tastes good on its own. Are you not convinced? Keep reading:
- There are studies that have linked salt consumption with a reduction in blood flow in our brain and, consequently, this could favor the development of neurovascular and neurodegenerative diseases.
- The same thing happens with high blood pressure , which is very closely linked to fluid retention, by the way.
And if you don’t want to cut out the salt you choose to add, choose to cut out the hidden or invisible salt you unintentionally consume through ultra-processed foods.
If you need some guidance, here it is: The World Health Organization (WHO) recommends a maximum daily intake of 5 g (one teaspoon).
On product labels, you can do the following calculation: amount of sodium x 2.5. The result will be the grams of salt that the food contains.
AEROBIC AND CARDIOVASCULAR EXERCISE
Since there is a close relationship between high blood pressure and fluid retention , when choosing a sport that helps you, opt for aerobic and cardiovascular exercise that activates, above all, the circulatory and lymphatic systems of your lower body.
However, once again, regular exercise is the most effective way to do it. Movement not only helps you lose weight, it can also be the best diuretic for fluid retention.
Once again, I invite you to reflect: how many hours a day are you standing? How many hours are you sitting in a chair? Standing or sitting in a chair promotes the creation of oedema and retention. Many office jobs, among others, are notable for the ‘poor mobility’ they offer. If this is your case, try to move outside of your working hours as much as possible and rest for at least 7-8 hours.
In this case, consistency has its rewards.
NATURAL DIURETICS
Some plants have been hailed as stars for helping to eliminate excess fluids from the body. Among the names that sound most familiar to you are dandelion, horsetail, but also artichoke extract, for example.
In general, they are usually consumed in infusions, although in the case of extract (the most concentrated form on the market), they are usually consumed in capsules or tablets: the appropriate dosage is simplified with this format, which in turn improves adherence to the product since its flavour could be compared to more than 10 infusions… Too much potency.
MAITAKE AND POLYPORUS?
These are two names that are still little known in our latitudes… for now. However, we are dealing with two of the most consumed mushrooms in Eastern cultures and they are now available in the form of quality supplements (organic, pure extracts) through different brands.
In our laboratory (Hifas da Terra) we do not only produce the organic supplement following pharmaceutical quality standards. As biologists with more than 20 years of experience in the study and R&D in applied biology, we select the best strains to produce the organic crops of each species and, subsequently, we choose the most appropriate extraction processes to obtain the highest quality supplement that can be found on the market.
In order to take advantage of all the power and purity of Maitake and Polyporus, in our product catalogue you will find HIFAS-Detox , the supplement in capsules containing 100% pure organic standardized extracts of Maitake and Polyporus.
WHAT NOT TO EAT TO PROMOTE LIQUID ELIMINATION
- Ultra-processed foods: snacks, pickles, sausages, soups and other preparations.
- Alcohol
- Foods high in sugar
- Flavor enhancers
- Sauces
- Precooked foods
TIPS FOR FLUID RETENTION
1. Perform physical activity regularly
Exercise can stimulate circulation and promote fluid elimination through sweating and breathing. Consult with a health care professional before beginning any exercise program, especially if you have pre-existing health conditions.
2. Raise your legs
If you experience fluid retention in your legs and feet, elevating your limbs can help reduce swelling. Try resting with your legs elevated above the level of your heart for a few minutes several times a day.
3. Avoid standing or sitting for long periods
Prolonged inactivity can impair circulation and contribute to fluid retention. Try to move and change positions regularly, especially if you have a sedentary lifestyle.
4. Avoid excessive exposure to heat
Heat can make leg swelling worse. Try to avoid prolonged sun exposure and seek out cool or air-conditioned places when possible. If you spend a lot of time outdoors, try to keep your legs in the shade and wear light, loose clothing.
5. Avoid tight clothing
Wearing tight clothing around your legs, such as tight pants or socks/elastics with tight bands, can hinder blood flow and contribute to swelling. Opt for loose, comfortable clothing that allows for proper circulation.
6. Massage your legs
A gentle leg massage can help stimulate circulation and relieve swelling. In this post, we tell you the highlights of lymphatic drainage, its benefits and how it works in your body.
Remember that if leg swelling persists, worsens, or is accompanied by other worrying symptoms, it is important to seek medical attention for a proper diagnosis and appropriate treatment.
Summary
If you want to improve the feeling of heaviness in your legs, activate the diet + exercise + supplements + self-care (massages) plan to regain that unbeatable feeling of ‘feeling good’. Choose suitable foods with potassium and low sodium content, hydrate yourself abundantly (with water) and avoid alcohol whenever possible. Opt for unsalted nuts and other healthy snacks instead of reaching for the chips. And don’t forget to move, move your legs regularly: a little every day for many days is better than a lot in one day. The magic recipe is consistency. Don’t let it be said that you haven’t been told.
- https://www.elsevier.es/es-revista-farmacia-profesional-3-articulo-curso-basico-sobre-hipertension-tema-X0213932417612237
- https://www.agenciasinc.es/Noticias/El-riesgo-de-sufrir-enfermedades-geneticas-tiende-a-disminuir-con-la-edad
- https://www.nature.com/articles/s41593-017-0059-z
- https://www.who.int/es/news/item/09-03-2023-massive-efforts-needed-to-reduce-salt-intake-and-protect-lives
- https://www.bmj.com/content/312/7041/1249?ijkey=cd4b7840cc559055a2997d90100361217218f6e8&keytype2=tf_ipsecsha
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