Water retention : All you need to know about it!

We’ve all heard the term “Water weight” being thrown around, but if you don’t understand what exactly it is, then those especially in the midst of a weight loss program can get quite discouraged by its contingency. Contrary to popular belief, Water retention is actually a helpful signal since it indicates the imbalance in the body. Simply put, it is a symptom and not a disease and in serious cases, it can be an indication of a problem with the kidneys, heart or the circulatory system. 

Normally, if you are consuming a healthy and nutritious diet, along with adequate consumption of water, fluid retention will not occur. But, there can be certain instances wherein your body will begin retaining fluid, therefore it becomes crucial to understand what is happening, so that the fluid levels within the body can be brought back to optimal levels. 

Let’s therefore learn how to spot it and treat it early.

What is water retention?

Water retention is defined as the excess buildup of fluid within the body tissues that can take up a variety of forms ranging from bloated belly, swollen ankles and puffiness and swelling of eyelids to nausea, fatigue and persistent coughing. 

What causes water retention?

Before the causes are explained, let’s emphasise on the fact that there can be several reasons as to why your body is retaining excess fluid. Although some of these causes can be easily treated, there are however certain tenets that may be indicative of a more serious underlying issue. It is therefore important to consult with a healthcare professional to come to a sound diagnosis. 

We will now discuss some lifestyle factors that are contributive to water retention, and ways of preventing it. 

– Consuming a diet that is high in Sodium : 

The body requires an adequate amount of Sodium and Potassium to maintain optimum levels of fluid in the body. Eating more than required salt can cause the body to retain water. It is therefore recommended to consume a maximum intake of 2300 mg (1 tsp) of salt per day for healthy individuals and not more than 1500 mg of salt per day for people with Heart disease and Hypertension.

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– Hormonal fluctuations  : 

Women seem to hold more water weight in the days leading up to their menstrual cycles. It is very common and happens due to hormonal changes which prepares the body for monthly menses . These hormonal fluctuations lead to greater water retention in the body of a woman.

Photo by Engin Akyurt on Unsplash

– Standing or sitting for long periods of time  : 

A lot of water retention can be caused by prolonged periods of sedentary activity like sitting, sleeping, or standing still in one place. This is because sitting or standing still can cause your body tissues to retain fluid due to increase in blood pressure inside the vessels of legs and feet.

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 Other possible causes of water retention can be :

Kidney, Heart or Circulatory system disorders

– Certain medications like Hypertension medications, pain relievers, antidepressants etc

– Pre-eclampsia, cirrhosis of the liver, protein loss due to malnutrition

Now, If you’re nodding your head in agreement to all the signs and causes of water retention, and verbally agreeing to reading the above and saying “ Yes, I seem to have all those symptoms”, then continue reading below to find out some general remedies that can help you with Fluid retention!

General Lifestyle and Dietary suggestions :

  1. Consuming the recommended intake of upto 2300 mg of salt (1 tsp) for healthy individuals and less than 1500 mg of salt intake for individuals with Heart disease and Hypertension.
  2. Avoid canned foods including canned vegetables, soups, sauces etc.
  3. Avoid processed foods like potato chips, salted peanuts and other junk foods.
  4. Check food labels and opt for lower salt choices.
  5. In general opt for home cooked foods rather than restaurant foods.
  6. Increase the intake of Potassium rich foods like Bananas, Raisins, Tender Coconut water, Apricot, Berries, Apples, Spinach, Mushrooms etc as Potassium deficiency can lead to water retention.
  7. Consuming adequate quantity of water (between 8-10 glasses per day or more in accordance with level of physical activity) and other fluids such as Herbal teas, Barley water etc.
  8. Regular exercise of upto 30-40 minutes can prove to be a game changer as it helps stimulate blood circulation. Lifting your legs up against the wall can also help drain excess water.

Taking care of yourself emotionally and physically is the most important divisive factor in any treatment method and subsequent result. Allow yourself to reap in the natural benefits of adopting a healthy, nutritious diet and lifestyle. Reach out to the team of Foodnwellness for customised and tailored made wellness programs!

For any serious underlying health condition resulting in persistent water retention leading up to 1-2 kg of weight gain within a week, make sure to first consult with a physician before making any changes to your current health routine or taking medical action.

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Palak Paneer

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Palak Paneer


Description

Palak paneer is a vegetarian dish, consisting of paneer (a type of cottage cheese) in a thick paste made from pureed spinach. Palak paneer is prepared by first boiling and pureeing spinach. The puree is then mixed with sauted tomatoes and onions. Grilled cubes of paneer are then added to the puree. Palak paneer is typically spiced with ginger, garlic, tomatoes, garam masala, turmeric, chili powder and cumin. Paneer contains high biological value protein and spinach contain Iron, insoluble fibre, soluble fiber. this recipe is good for diabetic, weight loss or any eye related issues.


Scale

Ingredients

34 cups roughly chopped spinach

1 green chili (deseeded)

1 tsp ginger & garlic paste

1 medium chopped onion

1 medium chopped tomato

1/3 tsp cumin seeds

1/3 tsp turmeric powder

½ tsp red chili powder

1/3 tsp garam masala (optional)

1 tej patta

35 pc paneer

1 tsp kasuri methi

Salt to taste


Instructions

1) Rinse spinach leaves in running water. Remove the stems.

2) Boil 3 cups water in a pan, add ½ tsp salt to the hot water and stir. Add spinach leaves and stir. Let the leaves settle in water for a minute.

3) After 3 minutes, strain by reserving the spinach stock.

4) Immediately add spinach leaves in a pan or bowl containing ice cold water which helps preserving the green color of the spinach. Allow the leaves to be in cold water for 5-7 minutes.

5) Drain the leaves and grind to a fine paste with green chili, ginger and garlic.

6) Make a smooth spinach puree and keep it aside.

7) Heat oil in a pan, add cumin seeds and let them splutter. Add chopped onions and cook till golden brown in color.

8) Add tej patta, chopped ginger and garlic and chopped tomatoes and all the seasonings. Cook till oil separates. Stir well.

9) Add spinach puree and stir well. Add ½ cup water and give it a boil.

10) Cook it for 10 minutes till the gravy thickens.

11) Add paneer cubes to the gravy, stir gently on low flame and stir softly.

12) Serve hot with ginger juliennes on top.



Nutrition

  • Serving Size: 1
  • Calories: 210 - 220 KCAL
  • Fat: 15 - 20 GM
  • Carbohydrates: 30 - 35 GM
  • Protein: 12 - 15 GM

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What is the definition of a healthy diet?

Pretty Simple – Mix of proteins, carbohydrates, and fats, plus enough vitamins and minerals for optimal health. Science says that some of the food choices within these categories are better than others.

Are there foods you never should eat? Nothing really. If you crave an ice cream sundae occasionally, have a small one. But don’t make it a daily event. Set off the samosas at parties with healthier snacks at home. Healthy eating making right food choice most of the time.

Nutrition scientists have compiled the following list of foods you should keep to a minimum. Research suggests that eating these foods regularly can create the onset of life-threatening illnesses such as heart disease, high blood pressure, diabetes, and even some cancers.

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White carbohydrates. Bread, pasta, rice, cookies, cake — are best had in the whole-grain versions.
Added sugar. Irrespective of Whether it’s white granulated sugar, brown sugar, high- fructose corn syrup, corn sugar, or honey, sugar contains almost no nutrients and is pure carbohydrate. When we are eating a lot of sugar you are filling up on empty calories, causing our blood sugar to rise and fall like a roller coaster.

Research has proven that soft drinks and other sugar-sweetened beverages are the primary source of added sugar in all our diets and a major contributor to weight gain.

Dairy fat. Ice cream, whole milk, and cheese are full of saturated fat and some naturally occurring trans-fat and therefore can increase the risk of the health problems, notably heart disease. The healthiest milk and milk products are low-fat versions, such as skim milk, milk with 1% fat and reduced-fat cheeses.

Baked sweets. Cookies, snack cakes, doughnuts, pastries, and many other treats are so tempting and we can’t but hog on them, but these commercially prepared versions are packed with processed carbohydrates, added sugar, unhealthy fats, and salt.

Dietary guidelines and the American Heart Association recommend reducing sodium to 1,500 mg per day and not exceeding 2,300 mg per day. But most of us get 1½ teaspoons (or 8,500 mg) of salt daily. That translates to about 3,400 mg of daily sodium. Our body needs a certain amount of sodium, but too much can increase blood pressure and the risk of heart disease and stroke.

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Time to understand the complications of belly fat, stubborn tummies and pot bellies.

Are you struggling with Round or stubborn tummies. It’s time to take measures to reduce it or else risk metabolic complications, increased risk of cardiovascular disease and type-2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery. Belly fat lies deep inside the abdomen and is very stubborn in nature having been deposited for a long period of time.

Just do the simple measurement of your waistline and find out where you are. The higher the number, the greater the danger your tummy poses to your health.
• For women, a waist measurement of 35 inches or more is cause for concern.
• For men, a waist measurement of 40 inches or more could spell trouble.

The researchers say that normal-weight adults with central obesity are at two times the risk of dying earlier than individuals who are either obese or overweight. Based on the study results, the researchers have stressed the importance of adopting an active lifestyle and eating the right diet to prevent fat from accumulating around the belly.

Abdominal fats or stubborn tummies can be controlled through a mix of moderate exercise and proper dietary control. Daily physical activity of 30 to 60 minutes is a must along with correct diet. As a thumb rule, reduce fruit juice and carbonated drinks, take in complex carbs, green vegetables and reduce sugar in take.

Food n Wellness, provides wellness solutions for managing the problem with correct diet prescription and exercise routines tailor made for you. It’s time to be conscious and start taking measures to control our body or else the doctor takes charge of our bodies.

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