Cellulite and water retention often go hand in hand… So today we’re sharing 10 simple tips to try when you’re dealing with that uncomfortable heavy-legs feeling. We’ll start with the causes of water retention and the signs that may point to it, then move on to everyday habits, from what’s on your plate to bedtime.
What causes water retention?
Before moving on to everyday tips, it’s worth understanding the causes. Water retention is essentially an oedema: a build-up of fluid in the tissues that leads to swelling. Instead of following the body’s natural elimination pathways, water gets “trapped”. The lower body is most commonly affected (legs, ankles, feet), simply due to gravity.
The causes of water retention are many and varied.
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Hormonal imbalance: hormonal peaks (oestrogen and progesterone) particularly encourage water retention through their vasodilatory effect. As blood and lymphatic circulation slows down, water is less efficiently eliminated and remains trapped in the tissues, causing uncomfortable swelling. Oestrogen also affects blood coagulation, which can worsen venous insufficiency. These hormonal peaks occur mainly during pregnancy, but also in the days leading up to menstruation (premenstrual syndrome).
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Heat: it causes blood vessels to dilate, making them permeable and allowing water to escape. This released water then tends to become trapped in the tissues.
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Prolonged inactivity: sitting for long periods causes muscles to contract, which impedes healthy blood and lymphatic circulation. Poorly circulated water stagnates in the lower limbs. Standing isn’t much better — shuffling in place is no substitute for walking! Repeated shuffling causes muscle tension, whereas walking boosts venous return.
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Poor dietary habits : salt is water retention’s best friend — sodium acts as a true “water trap”, encouraging accumulation rather than elimination. The same goes for carbohydrates (sugars) and a lack of protein, both of which are contributing factors to water retention.
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Medication: antihypertensives, calcium channel blockers, corticosteroids, NSAIDs, antipsychotics, certain diabetes medications and some hormonal treatments (the contraceptive pill, hormone replacement therapy) can all tend to encourage water retention.
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An underlying condition: venous-lymphatic insufficiency, heart conditions, kidney disorders and thyroid problems are all conditions that can cause water retention.
How do you know if you have water retention?
Do your feet swell by the end of the day? Do you get a feeling of heaviness in your legs and find it hard to walk? Does your skin look stretched and shiny, and does pressing it with a finger leave a mark that takes a while to fade? Do you also tend to feel bloated, with a puffy face? It could be water retention, and you may also be dealing with water cellulite. If you’re unsure, or if the discomfort persists, ask your GP for advice.
So here are a few simple tips to build into your daily routine.
Water retention: good habits for every day
If you’re prone to water retention, it all comes down to small habits repeated every day. When it comes to food, cut back on salt and go for a varied diet with protein, fruit and vegetables. Drink regularly throughout the day too, without waiting until you feel thirsty.
As for lifestyle, choose loose-fitting clothes and keep moving (swimming, cycling, brisk walking) rather than shuffling on the spot or sitting for hours on end. Treat yourself to a few little rituals as well: massage working upwards, foot baths, a cold jet of water over your legs and raising your legs at night. Here are the 10 tips in detail.
Cut back on salt
Tip number one: cut salt from your diet as much as possible! Salt promotes aqueous cellulite and fluid retention. Put the salt shaker away and avoid processed foods like ready meals and pre-made sauces. Instead, reach for spices to add flavour and colour to your home-cooked dishes.
Choose the right foods
Think about protein too: eggs, dairy, white meat, fish… Vegetarians can opt for grains, pulses, tofu and so on. Don’t forget water-rich fruits either. Strawberries are rich in vitamin C. Watermelon is rich in potassium, B vitamins and lycopene. And grapefruit also deserves its place on your plate.
Stay hydrated throughout the day
The key is also to stay well hydrated and drink throughout the day. Drinking more when you’re prone to water retention may seem counterintuitive, but there’s no need to cut back. Just drink little and often, and don’t wait until you’re thirsty! As well as still water with a squeeze of lemon, you can enjoy smoothies, flavoured water, herbal teas or regular tea.
Wear the right clothes
Tight-fitting clothes restrict healthy blood circulation and promote water retention, especially in the legs. So banish the skinny jeans to the back of the wardrobe and slip into something looser!
Choose the right exercise
Some physical activities are particularly popular when your legs feel heavy. You might like to try water-based activities: swimming, aqua aerobics, aqua cycling… Cycling and brisk walking are also recommended if you’re prone to water retention.
Targeted massage
Massage also has its place in your routine. Simply use firm, circular movements, working from the bottom upwards. And to go with your massage, use your Cellublue Cup!
Foot baths
Fluid build-up in the legs is a common complaint. For a moment of relaxation, try a foot bath every evening. Simply boil a litre of water with two tablespoons of rosemary for 10 minutes. Strain, pour into a basin and add ice cubes, then soak your feet for 15 to 30 minutes. And for a lovely scent, you can add a few drops of lavender and peppermint essential oils!
Take a cold shower!
Cold water is a simple, refreshing trick: just finish your shower by running a cold jet of water over your legs. But technique matters! First move the jet up the outer side of your right leg, then the inner side. Repeat on the left leg, then run the jet over the back of both legs. Dry your legs thoroughly by rubbing them from bottom to top.
Mix up your fruit and veg
Cranberry, green tea, celery, leek, asparagus, cucumber, fruit… These foods all deserve a place in a varied, low-salt diet.
Sleep in the right position
Finally, remember to sleep in a comfortable position. Simply place a pillow under your calves to raise your legs. A little exercise to do before bed: lie down and rest your legs up against a wall in an L-shape. You can repeat it several times a day, especially if you’ve been in the same position for a long time!
So, ladies, ready to make these new habits your own?
Frequently asked questions
Water retention during pregnancy or while taking medication: what should I do?
Pregnancy, hormonal changes, certain medications and some medical conditions can encourage water retention. In these situations, or if the swelling is significant, painful or persistent, ask your GP or another medical professional for advice before changing your habits.
Related articles
- Potassium: definition, rich foods and meal ideas
- Understanding the links between water retention and cellulite
- 3 DIY Care Treatments for Your Legs
Useful categories: Anti-Cellulite Tips.
