Exercises to combat water retention

What is water retention?

Water retention is characterized by an accumulation of fluid in the tissues. This phenomenon can affect different parts of the body, but it is most noticeable in the legs, ankles, and hands.

Why does this happen? There are many causes of water retention. Sometimes it is simply linked to our diet, which may be too high in salt, for example. Salt tends to retain water in our bodies. Other times, water retention can be linked to blood circulation problems, hormonal imbalances, certain medications, or even pregnancy.

The symptoms are quite characteristic:

● Swelling in the legs, ankles, feet, or hands.

● A feeling of heaviness in the lower limbs.

● Joint or muscle pain.

● Skin that feels tight or tends to be paler.

If these symptoms sound familiar, you may be suffering from water retention. Don't hesitate to talk to a healthcare professional.

Santarome's natural solutions to combat water retention

Water retention can cause discomfort. But don't worry, there are natural solutions to help you feel better. Santarome lists a few tips for you.

● Une alimentation équilibrée et faible en sodium : une alimentation saine est la base d’une bonne santé. Limitez votre consommation de sel, présent en grande quantité dans les aliments transformés. Privilégiez les fruits, les légumes, les céréales complètes et les protéines maigres. Ces aliments favorisent un bon drainage et réduisent la sensation de gonflement. Découvrez notre article dédié sur l'alimentation et la rétention d'eau.

● Dietary supplements: dietary supplements can also be an effective aid in promoting water elimination. At Santarome, discover ourOrganic Water Retention dietary supplement! A complex of 6 organic plants (green tea, mouse-ear hawkweed, kola nut, nettle, ash, and meadowsweet) and 3 organic buds ( birch , ash, and blackcurrant ) that acts on 4 aspects of water retention: it drains, detoxifies, refines the silhouette, and supports circulation. Discover the complete range of Santarome Gemmotherapy products.

● Hydration: It may seem counterintuitive, but drinking enough water is essential for eliminating excess water from the body. By drinking regularly, you help your kidneys function properly and eliminate waste. Choose still water, herbal infusions, and herbal teas.

● Physical activity: Even moderate physical activity stimulates blood and lymphatic circulation and promotes fluid elimination.

Quel exercice pratiquer contre la rétention d'eau ?

Cardio exercises are among the most effective workouts. By stimulating blood and lymphatic circulation, they promote the elimination of toxins and excess fluid.

Les exercices cardio

Marche rapide 

La marche rapide est un exercice accessible à tous, qui ne nécessite aucun équipement particulier. Elle sollicite l’ensemble du corps et améliore la circulation sanguine. Pour lutter contre la rétention d’eau, privilégiez des marches d’au moins 30 minutes, à un rythme soutenu. Vous pouvez varier les parcours et les inclinaisons pour rendre vos séances plus dynamiques.

Course à pied 

La course à pied est un excellent moyen de brûler des calories et de stimuler le cœur. En augmentant le débit cardiaque, elle contribue à une meilleure élimination des déchets et de l’eau en excès. Attention cependant à ne pas forcer sur les articulations, surtout si vous débutez. Privilégiez des chaussures adaptées et surtout, écoutez votre corps.

Swimming
 

Swimming is a complete sport that works all the muscles in the body. Immersion in water promotes lymphatic drainage and reduces the feeling of heavy legs. In addition, swimming is gentle on the joints, making it an ideal activity for people with joint problems.

Vélo

Le vélo est un autre excellent moyen de faire travailler le cœur et les muscles des jambes. Le fait de pédaler favorise la circulation sanguine et aide à éliminer les toxines. Vous pouvez pratiquer le vélo sur route, sur un home-trainer ou encore en salle de sport.

Strength training exercises to reduce water retention

When you do strength training, you also stimulate your blood circulation. The harder your muscles work, the more blood and oxygen they need. As a result, your heart pumps more efficiently, which helps eliminate toxins and excess water.

All strength training exercises are beneficial, but some are particularly effective in combating water retention:

● Squats: this exercise targets the thighs and glutes, two areas often affected by water retention.

● Lunges: Similar to squats, lunges work the same muscles from different angles.

● Push-ups: they strengthen the arms, shoulders, and chest, while also working the heart.

●Burpees: a complete exercise that works the whole body and increases your heart rate.

Stretching exercises to reduce water retention.

Stretching isn't just for athletes! It's also very beneficial for everyday well-being. In addition to improving blood circulation, it increases flexibility, reduces water retention, and reduces stress.

There are many different stretches, but here are a few simple examples that you can easily do at home:

● Calf stretches: Stand facing a wall with your hands resting on it. Step forward with one leg and back with the other, keeping your heel on the floor. You should feel a stretch in the calf of your back leg.

● Thigh stretches: Sit on the floor with your legs stretched out in front of you. Grab your feet and gently pull them toward you.

● Back stretches: Stand with your feet shoulder-width apart. Lean forward while keeping your legs straight.

● Shoulder stretches: Raise one arm above your head and tilt your head to the opposite side. Repeat on the other side.

The best times to stretch are in the morning when you wake up, after a workout, or before going to bed. Hold each stretch for about 30 seconds and remember to breathe slowly and deeply.

Yoga and Pilates to reduce water retention

Yoga and Pilates are not only good ways to relax and strengthen muscles, they are also powerful allies in the fight against water retention, for several reasons:

● Natural lymphatic drainage: the gentle, fluid movements of yoga and Pilates stimulate lymphatic circulation. This system is essential for eliminating toxins and excess fluid from our bodies.

● Core strengthening: a strong core improves posture and promotes better blood circulation. This will reduce swelling, especially in the stomach area.

● Stress management: Yoga and Pilates are known for their stress-management benefits. Stress is often an aggravating factor in water retention. By relaxing, you help your body eliminate fluids more effectively.

● Deep breathing: guided breathing exercises, which are part of both disciplines, oxygenate the tissues and promote the elimination of waste products.