Qué puede hacer para evitar la retención de líquidos

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El cuerpo humano está compuesto en un 65% de agua. El agua en nuestro cuerpo sirve como vehículo para transportar nutrientes, contribuyendo a los procesos biológicos y a la eliminación de desechos. Por lo tanto, es importante estar siempre hidratado, una forma de evitar la retención de líquidos .

Esta tendencia del cuerpo a acumular líquidos se debe a que detecta que hay una insuficiencia o exceso de sodio; en estos casos, retiene líquidos para preservar su equilibrio natural.

Sin embargo, la retención de líquidos trae consigo algunos problemas de salud. Muchas de ellas tienen que ver con el funcionamiento de las articulaciones, el aumento de peso y la hinchazón de las extremidades del cuerpo.

Por lo tanto, la mejor manera de evitar la retención de líquidos es manteniendo una dieta equilibrada, bebiendo agua y haciendo ejercicio físico.

¿Por qué retenemos líquido en nuestro cuerpo?

En primer lugar, debemos saber que la retención de líquidos se debe a factores internos y externos del organismo. En el primer grupo, tenemos como causas los cambios hormonales durante el ciclo menstrual, que también pueden ocurrir durante el embarazo o la menopausia.

En relación con los factores externos podemos considerar el clima, el consumo de agua y el estilo de vida sedentario. En ambientes húmedos o muy calientes, también tenemos más tendencia a retener líquidos.

Lo mismo sucede cuando la persona no bebe suficiente agua. En ambos casos, la reacción es un mecanismo de defensa del cuerpo para prevenir la deshidratación.

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Además, otro factor que puede contribuir a la retención de líquidos es el tratamiento médico. Algunos medicamentos relacionados con enfermedades crónicas tienen este tipo de hinchazón como efecto secundario.

¿Cómo evitar la retención de líquidos?

Una manera simple de saber si usted sufre de retención de líquidos es apretando el área hinchada por un minuto. Si la marca dejada por el dedo permanece durante algún tiempo, es posible que esté sufriendo de una acumulación de líquido. En tales casos, debe seguir estas recomendaciones:

1. una dieta equilibrada. En primer lugar, es importante mantener una dieta baja en sal y azúcar. También debe consumir muchas frutas y verduras para hidratar bien el cuerpo.

De hecho, las frutas ricas en agua, como la sandía y la piña, son diuréticos naturales que ayudan a renovar los líquidos corporales.

En segundo lugar, con respecto a las proteínas, es importante evitar el consumo de carne roja, porque contribuyen a la retención de líquidos. En cambio, es aconsejable comer pescado o carne blanca dos o tres veces a la semana.

2. no espere sentir sed. La sed es un signo de deshidratación. Cuando ya estás sintiendo la necesidad de beber agua, el cuerpo ya la está perdiendo.

Por lo tanto, para evitar la deshidratación, es importante crear el hábito de beber agua antes de sentir sed.

Una persona debe consumir un promedio de dos litros de agua al día. El agua no debe ser reemplazada por jugos o refrescos, ya que contienen un alto nivel de azúcares y pocos nutrientes. Pero no exageres! El exceso de agua puede aumentar los niveles de sodio en el cuerpo y causar lo que estamos tratando de evitar.

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3. hacer ejercicio regularmente. Un estilo de vida sedentario está relacionado con la retención de líquidos, por lo que es importante mantener el cuerpo activo.

Hacer una caminata diaria de 15 a 30 minutos disminuye la tendencia a acumular líquidos. Otras disciplinas y ejercicios, como la natación, también son beneficiosos.

Hábitos para evitar la retención de líquidos

  1. No ayunar demasiado tiempo después de despertarse ayuda a reducir los efectos de la retención de líquidos. Además, un desayuno rico en fruta y fibra energizará su cuerpo y lo mantendrá hidratado.
  2. Recomendamos que coma varias comidas al día, al menos cinco. De esta manera, pondremos en marcha nuestro metabolismo e incluso podemos perder peso.
  3. Cena ligera. La cena es la comida en la que debemos prestar más atención a la sal. Después, el cuerpo pasará unas horas en reposo y acumulará líquidos.
  4. No use ropa ajustada. La ropa ajustada dificulta la circulación de su cuerpo. Por lo tanto, siempre debe usar el tamaño correcto y evitar las telas que no permiten que su piel respire.
  5. Beber té de hierbas y jugos verdes. Dé preferencia a las bebidas con alto contenido de diuréticos, como el té verde.

Recetas de zumo verde: 3 opciones para una nutrición sana No hay excusa para no hacer esos jugos! En tan sólo 5 minutos están listos y son muy fáciles de preparar. Vea 3 recetas de jugos verdes! Leer más »

 

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