How to visually distinguish a person after a sleepless night from a person who slept the required number of hours? Very simple: a small "blur" of facial features, resulting from light, barely noticeable swelling.
And although there are many other causes of edema - it is anemia, and kidney disease, and heart failure, and low protein content in plasma, etc. - sweet, salty and stress - three "C" edema, the three main reasons why it arises.
Fitness therapist Victoria Borovskaya proposes to consider these reasons together, not separately, because often they do not go without one another: it is known that many of us eat stress, and it is sweet pastries and salty snacks.
But between these three "C" there is a deeper connection: both carbohydrates and sodium are absorbed with the participation of the protein Transporter SGLT-1, whose receptors are sensitive to both glucose and sodium ion. When both receptors are excited at the same time, there is a transport of substances into the cell. The more sodium, the more active the absorption of carbohydrates.
Part 1. Sweet
Carbohydrate puffiness depends on how sensitive you are to insulin. If the sensitivity is high, the liquid is almost not delayed. But the stronger the insulin resistance - the more edema.
By the Way, this point is illusory the effectiveness of low-carb diets. Of course, when a person removes carbohydrates from the diet, swelling drops sharply; but it is necessary to finish the diet and return carbohydrates to food - as it even increases. After all, to to normalize vodnosolevy balance, disturbed diet, it is required not less weeks.
That is why carbohydrate-free and low-carbohydrate diets should be approached with great care and understanding of all processes occurring in the body. Small fluctuations of carbohydrates in the body can really be useful, but long-term (more than a week) carbohydrate restrictions only harm, increasing the sensitivity of subcutaneous tissue to fluid retention.
Part 2. Sol
Water-salt balance consists of three main components: water, potassium and sodium. For a person to look and feel good, these components must be balanced. Distortions in that or the other side is immediately reflected in the state of health: so, you will immediately notice an excess of sodium by swelling, increased thirst, fatigue. The longer-term and more serious consequences of this imbalance are osteoporosis, adrenal and kidney dysfunction.
Swelling - the first symptom of excess sodium: each extra gram of salt attracts 100 g of water. But do not go to extremes and completely abandon the salt, as many do. Salt is vital to maintain this balance, it is promotes natural process of preserving fluid and sodium deficiency leads... how ironic, too, to the fluid retention!
Potassium Balance is also very important, and its deficiency is also fraught with long edema. At the same time, making a diet, you need to keep in mind that potassium and sodium tend to displace each other.
Finally, as strange as it may seem at first glance, sometimes the cause of edema is dehydration. Why? Yes, because our body, feeling the deficit of something, begins to actively hold it something in reserve. This is the case with water: when dehydration the body tries to retain the remains of water and salt. Again, it is not necessary to hit the extremes and drink three liters of water a day through the force: excess fluid also disrupt the balance and lead to swelling.THE ABC RECOMMENDS What doctors need to pass, if you have configured to change
But do not worry: in order to avoid swelling, do not have to constantly keep in mind all these factors and to mentally calculate the water-salt balance. Normal, healthy nutrition will help maintain this balance automatically, without additional effort.
Part 3. Stress
The Mechanism of stress in edema: acute stress reactions often provoke the release of fluid; prolonged stress fluid, on the contrary, delay. Stress and the cause of fluid retention can act even, for example, too strict diet or too strong physical activity with a lack of time to recovery.
So - listen to yourself, to the needs of your body, watch the level of cortisol - and swelling you will not be afraid!