Swelling, a feeling of heaviness in the legs and the appearance of skin imperfections are often the alarm bells of a very common phenomenon: water retention.
Fighting the accumulation of excess fluid requires a holistic approach, integrating a healthy lifestyle, a conscious diet and the support of targeted solutions.
At The Unique Form, we have dedicated our research to the development of comprehensive body wellness strategies.
From body creams and dietary supplements to cosmetic clothing and skincare, each of our formulations is designed to support the body in its natural balancing process, offering concrete help to achieve visible and lasting results.
Understanding the causes of this disorder is the first fundamental step towards adopting the right countermeasures and regaining lightness and well-being.
Water retention: why does the body retain fluids?
Understanding water retention is essential for dealing with it effectively. It is important to clarify that, in most cases, it is not a pathology, but a symptom, a signal that our organism sends to communicate an imbalance. Basically, water retention occurs when the body has difficulty disposing of the liquids present in the interstitial spaces, i.e. between the cells, leading to localised oedema and swelling, most frequently on the ankles, legs, abdomen and hips.
The underlying mechanism is complex and involves two crucial systems: the venous and lymphatic systems. The venous system carries blood back to the heart, while the lymphatic system acts as a parallel drainage system, collecting excess fluid and toxins from the tissues and then returning them to the bloodstream after filtering them. When one of these two systems slows down or encounters obstacles, the liquids stagnate. The causes of this slowdown are many.
A sedentary lifestyle is the main culprit: spending too many hours sitting or standing in the same position prevents the 'muscular pump' of the calves from activating and pushing the liquids upwards, favouring stagnation by gravity.
Added to this is an unbalanced diet, in particular an excessive consumption of sodium. Salt, through the process of osmosis, retains water in the tissues. We are not just talking about the salt we add voluntarily, but the occult salt found in abundance in processed foods, sausages, aged cheeses and industrial snacks.
Finally, hormonal factors, especially in women, can significantly influence capillary permeability and body fluid management during the menstrual cycle or at other stages of life.
The importance of hydration and nutrition
It may seem a paradox, but to combat fluid retention, the first fundamental gesture is to drink more. Hydration plays a key role in the body's hydrosaline balance.
When we drink little, the body perceives a state of 'drought' and, to protect itself, activates defence mechanisms that lead it to retain more of its water, reducing the urge to urinate.
On the contrary, a constant and adequate water intake (generally recommended between 1.5 and 2 litres of water per day, to be adjusted according to climate and physical activity) sends a signal to the kidneys that there is no shortage. This stimulates diuresis, facilitating the elimination of stagnant liquids and, with them, toxins and excess sodium. Water acts as a true internal 'wash'.
At the same time, the diet must be reviewed in terms of anti-bulging. As mentioned, the number one enemy is sodium. It is crucial to learn to read the labels on packaged products to identify and limit added salt. The winning strategy is to balance sodium by increasing the intake of potassium, its antagonist mineral. Potassium helps restore cell fluid balance and stimulates diuresis. It is found in abundance in fresh fruits and vegetables such as bananas, avocados, spinach, sweet potatoes, kiwis and tomatoes.
It is equally important to include foods rich in fibre and water in the diet, which support intestinal regularity (often related to abdominal bloating) and have natural draining properties.
Green light therefore to cucumbers, fennel, asparagus, celery and pineapple. Drastically reducing refined sugars and alcohol, which promote inflammation and burden the liver (a key organ in purification), is the next step for an effective draining dietary strategy.
Active strategies: movement and fitness against bloating
If nutrition and hydration are the foundation, physical activity is the engine that reactivates the entire system. Our lymphatic system, unlike our blood system that has a heart, has no central 'pump'. The lymph moves through muscle contraction and breathing.
Sedentariness, in fact, 'shuts down' this engine. To reactivate the drainage of liquids, especially from the lower limbs, it is essential to move. The most effective physical activity does not necessarily have to be high-intensity; indeed, sometimes a workout that is too impactful can further inflame the tissues. The ideal is a constant, low-impact aerobic activity.
Walking at a brisk pace is the queen of draining disciplines: each step activates the plantar pump and the contraction of the calf muscles, which 'squeeze' veins and lymph vessels, pushing fluids upwards and fighting gravity.
Swimming and water aerobics are also extraordinary: the hydrostatic pressure of the water exerts a natural, constant and deep massage over the entire body, stimulating the microcirculation without stressing the joints.
Even those who work in the office can make a difference: it is essential to get up at least once an hour, take a few steps and practise simple exercises while seated, such as ankle rotations or lifting on the toes, to reactivate the circulation. To maximise the effects of movement, technological support can be used.
Help with this can come from cosmetic clothing, such as our slimming and modelling massage leggings. These garments are specially designed to exploit the body's natural movements: the compression fabric and its specific weave work in synergy with physical activity to reactivate the microcirculation, helping to oxygenate the tissues.
The support of targeted supplements and cosmetics
When diet and exercise are set up correctly, the use of dietary supplements and cosmetic treatments can act as a powerful accelerator, offering targeted support to drain and cleanse the body more effectively.
Dietary supplements are no substitute for a healthy lifestyle, but provide concentrated active ingredients that normal nutrition would struggle to achieve in such quantities.
To aid drainage, phytotherapy offers effective solutions. Ingredients such as Dandelion, Birch, Pineapple and Black Horseradish are known for their diuretic and depurative properties.
They help stimulate the function of the urinary tract and support the body's purifying function. Specific supplements, such as drena slim day, can assist this process. Formulated with plant extracts such as Dandelion, Birch and Black Horseradish, it is designed to promote fluid drainage and support the digestive and depurative function.
On the external front, the cosmetics act locally to stimulate skin microcirculation and improve the appearance of the skin.
- Ingredients such as Caffeine are effective for their lipolytic and draining action.
- Dead Sea salts, used in mud baths or gels, work by osmosis, drawing liquids retained in the tissues to the surface.
- Vegetable extracts such as Ivy, Centella Asiatica and Horse chestnut are essential for strengthening capillary walls and improving skin elasticity.
Constant application of these products, ideally through self-massage (always from the bottom up), enhances the action of physical activity and completes the strategy of attack on water retention.
Frequently Asked Questions (FAQ)
How long does it take to eliminate excess fluid?
There is no universal time frame. The first results, such as a reduction in swelling and increased frequency of diuresis, may be visible after just a few days of a controlled diet (low sodium content) and proper hydration. However, for stable and visible results on the silhouette and imperfections, consistency over several weeks is required, integrating diet, hydration and regular physical activity.
Does drinking lots of water really get rid of fluids?
Absolutely. Although it may seem counterintuitive, drinking adequately (about 1.5-2 litres of water a day) is the main way to fight retention. A well-hydrated body does not feel the need to 'hold' liquids for stock. In addition, a constant flow of water helps the kidneys to filter and excrete excess sodium, which is the main culprit of fluid stagnation in the tissues.
What foods cause the most water retention?
The main culprits are foods high in sodium (salt). These include industrial and processed foods (such as ready meals, sauces, salty snacks), sausages and salamis, very mature cheeses and bouillon cubes. An excess of simple sugars and alcohol can also contribute, as it promotes a general inflammatory state that worsens circulation.
Does physical activity worsen water retention?
It depends on the type of activity. Very high-impact workouts (such as intense running or jumping sessions) can, at an early stage and on already inflamed tissue, cause muscle micro-lacerations that draw fluid (inflammation). However, low-impact physical activity, such as brisk walking, swimming or cycling, is essential and beneficial, as it activates the muscle pump and the lymphatic system, which are the main engines for fluid drainage.
